Tag Archives: Good Sleep

Better Sleep

true happiness means getting enough good sleep

insomnia is subtle torture

Sleeping well is vitally important to our physical, mental, emotional, and spiritual health.  Conversely, insomnia is stressful and will eventually make you ill.

Scientific surveys tell us that most people require between 6 and 8 hours of good sleep every night.

You can’t store sleep up in advance, but you can make up for lost sleep afterwards.

For good sleep you should go to bed at the same time every evening, and get up at the same time every morning.

Sleep medication only works for a little while.  One should never take sleep aids for longer than a couple of weeks.

Smokers will never get a settled night’s sleep until months after they quit.

Booze may send you to sleep, but thereafter it ruins your night’s rest.  Drinkers will never get a settled night’s sleep until they have had a little sobriety.

Drinkers will tend to have vivid and sometimes disturbing dreams.

Caffine in coffee or tea has very little effect on sleep.

Eating late at night will prevent you from getting a good night’s sleep.  Don’t eat within two hours of going to bed.

The blue light from your phone or tablet will stop you from falling into deep REM sleep, the kind of sleep we all need.

Watching TV in your bedroom late into the night will prevent you from getting a good night’s sleep.

A lack of real daylight during waking hours will prevent you from getting a good night’s sleep.

Plenty of fresh air and exercise during the day promotes good sleep.

Bedrooms should be cool, dark, and quiet.

Your subconscious mind should associate your bedroom with only two things; sleep and sex.

Some say they can get by on 2 or 3 hours sleep a night.  And that the only time they have problems is when they are trying to sleep.  All I know is that early to bed and early to rise make one healthy, wealthy, and wise.

~

jack collier

jackcollier7@talktalk.net

don’t spend too long gazing at the moon

that’s for lunatics

Melatonin for Alzheimer’s

never give up hope, if you do you will be dead already

Alzheimer’s Disease is a progressive loss of cognitive abilities, speech and language, problem solving skills, and memory.  It also makes it very difficult for sufferers to care for themselves, relate to others, and know what’s real and what isn’t.  Those with Alzheimer’s can become aggressive, paranoid, suspicious, demanding, depressed, anxious, and confused.  As yet nobody understands the exact biochemistry of Alzheimer’s.

Alzheimer’s is the cleverest thief, because she not only steals from you, but she steals the very thing you need to remember what’s been stolen.  ~  Jarod Kintz

About 5.8 million Americans are living with Alzheimer’s, about 1 in 3 seniors will die from this disease, (or some other form of dementia), which is more than die from breast and prostate cancers combined.  And, doctors will tell you that there is no effective treatment for this devastating disease.

However, clinical studies have shown that long term dosages of Melatonin, 5 to 15 mg per night over two years, significantly improve the quality of sleep for those who suffer from Alzheimer’s Disease, and ameliorate the effects of this horrible affliction.

Tamara Horner MHNE, ROHP / RNCP of Purple Almond Wellness discusses the effects and benefits of melatonin on Alzheimer’s disease in a couple of very detailed blog posts.

Melatonin is a naturally produced neurotransmitter that mostly comes from our Pineal Gland, it’s principal function is to regulate the circadian cycles, (day / night rhythm), within our brain and bodies, and as you would expect it’s closely linked to serotonin.

It seems that melatonin is a bit of a wonder hormone ~ some of it’s benefits are;

  • It’s an anti-inflammatory agent, and it inhibits the secretion of amayloid plaque.
  • Melatonin decreases excessive insulin secretion.  Too much insulin will mess with your body and brain, and then kill you.
  • Melatonin improves your overall hormone balance, it’s the regulator of every other hormone you produce and ingest.
  • Toxins and oxidation are reduced in your body because melatonin scavenges the deadly free-radicals and protects your liver.

Melatonin deficiency causes; sleep disturbance, heart disease, cancers, type 2 diabetes, strokes, schizophrenia, Parkinskon’s Disease, and Alzheimer’s Disease.

You can buy synthetic melatonin over the counter at pharmacies, but it is also to be found naturally in;

  • Fruits and vegetables.  (avocado, cherries, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber, and especially banana.)
  • Grains.  (rice, barley, rolled oats ~ but stay firmly away from anything containing wheat.)
  • Nuts and Seeds.  (walnuts, sunflower seeds, mustard seeds, almonds, pistachio, peanuts ~ but peanuts are not good for most people for other reasons.)
  • Poultry, (turkey, chicken, duck.)  Seafood, (cod, haddock, shrimp, salmon, tuna, sardines.)

Some say that exercise is the best sleep aid.  And that a racing mind makes a bad pillow.  All I know is that I’m going to go on taking my daily melatonin and following a Paleo diet.

~

jack collier

jackcollier7@talktalk.net

the brains of Alzheimer’s sufferers are pretty well fucked dysfunctional

Overcoming Insomnia

the night is the hardest time to be alive and all alone

It’s the wee small hours of the morning, I’m still in hospital, I still hurt, and my mind is racing ~ small wonder I can’t sleep.  There are some other reasons I’m wide awake; not so long ago I was drinking heavily, the nurses are still giving me a bunch of medication at bed-time, including antibiotics, EPO, and a strong painkiller ~ these meds knock me out for a while, but that isn’t real sleep.  Add to that I’m dozing during the day, getting no exercise, getting no fresh air, and I’m seeing no natural daylight to speak of.

All of which leads me to consider what it is we need to get the 6 to 8 hours of good sleep a night we all need if we want to be healthy in body, mind, emotions, and spirit.

  • We need natural daylight, preferably sunshine and fresh air, to reset our internal body clock.  If we spend all day in artificial light, only emerging from our homes and workplace when it’s dark, then our body clock is screwed.
  • Do not drink too much coffee or strong tea, or eat chocolate late at night, the caffeine screws with our brain chemistry.
  • Do not self-medicate with booze.  Do not drink too much alcohol, especially avoid the couple of glasses of red wine in the late evening.  Better still avoid getting blasted late at night and passing out.  Alcohol is very bad for you, and you can take that one to the bank.
  • Do not eat late at night.  You should not eat within a couple of hours of going to bed.
  • Drink plenty of water, even if it means you have to get up in the night to pee.
  • Avoid looking at your computer / tablet / smart phone within an hour of going to bed, and do not keep your device on the bedside cabinet.  The blue light screws with your brain’s idea of when it’s night and day.
  • Your bedroom should be very dark and fairly cool.  If you are sweating in bed, or throw the covers off, then your room is too warm.
  • Avoid sleep medication.  Even herbal sleep aids are bad if you use them for longer than a couple of weeks.  Anyway, any sleep medication loses its effect after a few weeks and you will need stronger and stronger doses.
  • Do not take the problems of the day to bed with you.  Before you go to bed spend 20 minutes or so just relaxing and emptying your mind.

Some say that they get by on very little sleep at all.  And that they do their best work at night.  All I know is that I can step into the night and dream of adventures with the Lady I Love.

Bon nuit et bon rêves. Dormez bien mon amour.

~

jack collier

jackcollier7@talktalk.net

watch the dark moon rise

and make a darkling wish

Sleep Well

Tired minds don’t plan well.  Sleep first, plan later.  ~  Walter Reisch

Insomnia

Not getting enough good sleep causes all kinds of problems.  You lose sharpness, your concentration and memory suffers, you get bad tempered and irritable, you gain weight and look terrible.  Really sustained lack of sleep is very serious; it weakens your immune system, leads to heart and circulatory problems, increases your risk of diabetes, kills your sex drive, and if it goes on for long enough it will lead to your early death.

A long lie-in at the weekend doesn’t help either.  That long lie-in is not good sleep, all it will do is give you the equivalent of jet-lag on Monday morning.  Changing your sleeping patterns at the weekend is bad, you should aim to go to bed at the same time every night, and get up at the same time every morning ~ no matter what day of the week it is.

Drinking too much just before bed time will not help you to sleep either ~ you might pass out and be dead to the world for a few hours, but you will wake up disgustingly early, feeling very thirsty, and looking like something the cat dragged in.  It’s best not to touch any booze for an hour or so before you go to bed ~ instead drink some water, water is good for you.

Using your tablet or laptop late at night isn’t good either, the blue light fries your brain and that stops you from having a good sleep.  Playing computer games late at night means that your brain isn’t relaxed when you go to bed, a part of your mind is still concentrating on whatever game you were playing.  Using social media late at night is worse, part of your mind will be racing with what you’ve just learned and said.

If your bedroom is too warm, not dark enough, and not quiet enough, then you will not sleep well either.  You need a dark, cool, quiet, and peaceful environment to sleep well.  If your partner keeps you awake a night; snoring, being restless, or whatever, then one of you should sleep in a different bedroom.

You need between 6 an 8 hours of good sleep every single night of the week.  If you get less than 6 hours sleep then you will be running on adrenaline he following day.

Some say that they don’t need much sleep, they do fine with four or five hours a night.  And that sleep is just for losers.  All I know is that people who don’t get enough sleep look really old.

~

jack collier

jackcollier7@talktalk.net

 

eating a narcotic laden apple to get to sleep might just be a bad idea

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