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New Insomnia Solutions

 

If you are suffering from insomnia, you understand how the sleepless nights can be frustrating.  You get it when I mention feeling like a zombie in the morning, and dragging yourself all day long.  Not getting 6-8 hours of REM sleep effects every aspect of your life.

 

Luckily, there are some great solutions that you may not know about.

 

But first, I think it is important to talk about the mental and emotional aspect of insomnia.  Insomnia is usually the last symptom in a stress response.  After a long bout of stress or life changes, the mind can have a hard time shutting off.  This is usually due to cortisol (our stress hormone) and a brain that has been wired for stress.  The first step in battling insomnia is to look at your life from a new perspective. 

  • Are you doing things that you don’t like doing? 
  • Are you a people pleaser?
  • Do you over extend yourself to meet deadlines? 

Insomnia is a symptom that should prompt you to re-evaluate your life.  Not only should you re-evaluate your life, but re-training your brain to slip into the healing and relaxation response is necessary. 

 

There are two kinds of insomnia.  The kind where you can’t seem to fall asleep no matter what you do, and the kind where you fall asleep but wake up frequently. 

 

Frequent waking can be a sign of high blood sugar or hypoglycemia, too much alcohol, caffeine, spicy foods and even stress. It can also be a sign that you are deficient in minerals like chromium, vanadium and manganese and other nutrients.  A deficiency in these minerals can cause you to wake every few hours with a hard time falling back asleep.

 

Then there is the “happy hormone” serotonin, which is a hormone that is a precursor to melatonin.  You make serotonin from the amino acid tryptophan.  But, when you are stressed for an extended period of time, serotonin depletion can happen. 

 

Did you know that 95% of serotonin is made in the gut?  Because the gut and brain are so closely linked, both stress and poor diet can lower serotonin. 

 

There are literally dozens of studies that show low serotonin and tryptophan levels lead to insomnia.  Some of the symptoms of low serotonin are waking feeling unrested, inability to stay asleep after getting there, and lying awake all night.

 

For many years now, studies have proven that the amino acid tryptophan (which is a precursor to serotonin), produces great sleep.  In fact, it has been shown to improve mental clarity in the day.  It can also be helpful for depression, pms, fibromyalgia, and anxiety as well as carbohydrate cravings and alcoholism.

 

Recently, I have learned through Functional Medicine that zinc or B6 deficiency can lead to insomnia. When you are deficient in B6, it can literally keep you awake all night.  Or, low zinc can cause a B6 conversion issue, which is needed to make more tryptophan and serotonin. 

 

6 STEPS YOU CAN DO TO FINALLY SLEEP

 

1 . De-stress – Try to turn off all electronics an hour before bed.  Meditate and deep breathe.  Both of these techniques have been shown to reduce the stress response in the brain. You can also try to laugh more during the day.  Laughter will help to reduce over all stress.  Lastly, re-evaluate your life and make sure you are leading from your heart not your head.

 

2. Stay away from PLASTICS – Too many plastics in your body lowers zinc.  Zinc is needed to convert B6 to an active form to produce tryptophan and serotonin.  So, Cut Plastics Out!

 

Buy Zinc

 

3. Optimize your gut health – 95% of serotonin is made in your gut.  If you have gas and bloating, alternating constipation and diarrhea, indigestion etc. The chances of curing your insomnia are not high.  Make sure you are eating whole foods, cutting out sugar, alcohol, caffeine, wheat and all gmo foods, corn and corn derivatives and soy.  Contact a good practitioner to help put a plan together for yourself.  I can certainly help!

 

4. Optimize your minerals – Make sure you are eating foods and even supplementing with a good multi-mineral.  Healthy chromium, vanadium and manganese help prevent blood sugar imbalances and frequent wake up. 

 

5. Eat plenty of B Vitamin rich foods -  You can increase B Vitamins using foods like nutritional yeast, nuts and seeds, fish, chicken, meat, eggs etc. 

 

6. Try out Tryptophan or 5-HTP – These are supplements that are a precursor to serotonin.  Serotonin is a precursor to melatonin which is our sleep hormone. 

 

Buy Trytophan

Buy 5-HTP

 

*I should mention that if you are on SSRI’s or anti-depressants you should not supplement with Tryptophan or serotonin as they interact.  *

 

*Of course, you should not start any new supplement or health regime without contacting your doctor. 

 

There are so many root causes to insomnia! If you would like help to get to the root of your insomnia along with a health protocol, contact me!

 

     Click here to contact Keri Dennis-Fulmore

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Discover How to Improve Your Health for FREE!

 

Have you ever noticed how good you feel when you spend time in nature?  If you do not know what I am talking about, it is time to get out into nature.

 

Nature is in a constant state of UNCONDITIONAL LOVE and it gives without expecting anything in return.  Unconditional love is what all the great sages and healers like: Jesus, Buddha, and even Mother Theresa embraced.

 

We have a lot to learn from nature.

 

Albert Einstein understood it when he said, “Look deep into nature and then you will understand everything better.”

 

I have noticed, in general, people who spend little time in nature have more health issues.  Is there a connection?  Personally, I believe there is and you might think so after reading the scientific health benefits below.

 

First, I would like to share with you how nature has favourably impacted my life.

 

I find time spent in nature helps return me to who I am….my natural, balanced state…. I believe nature does this for everyone.

 

It happens because being in nature, naturally, aligns you with the healing vibration of unconditional love.  When in a state of unconditional love, your stress melts away and your body can heal much faster.

 

You breathe in more oxygen, as well as, therapeutic scents of trees and plants.

 

8 Things Nature Has Taught Me

 

  1. Slow down and enjoy the moment
  2. Unconditional love
  3. Inner peace
  4. Forgiveness
  5. Adaptability
  6. Energy Medicine
  7. Herbal Medicine
  8. Wild Food

The famous Chinese philosopher, Lao Tzu said it well, “Nature does not hurry, yet everything is accomplished.

 

I like to walk in nature every morning before I start my day.  Also if I have had a particularly stressful day, I like to go into nature as it is naturally therapeutic.  I have also found my intuition has been enhanced by spending time in nature.

 

For years, I have been intuitively guided to daily spend time in nature in order to balance myself and improve my health.

 

And guess what, science has done several studies that prove this is exactly what is happening.

 

Scientific Health Benefits of Nature

  • Improved short-term memory
  • Restored mental energy
  • Stress relief
  • Reduced inflammation
  • Better vision
  • Improved concentration
  • Sharper thinking and creativity
  • Anti-cancer effects
  • Immune system boost
  • Improved mental health
  • Reduced risk of early death

If you are struggling with any health issues, I challenge you to daily spend time in nature and see how much your health improves.   

 

All health issues are a sign the body is out of balance and not in its natural state.

 

Positive Improvement of Health Issues With Time Spent In Nature

  • Memory problems
  • Mental fatigue
  • Fatigue
  • Autoimmune disorders
  • Inflammatory bowel disease
  • Depression & anxiety
  • ADHD & ADD
  • Cancer
  • Hypertension
  • Myopia (nearsightedness)

If you want to enhance your health… get out into nature.  Its therapeutic benefits are FREE!

 

I would love to hear any comments you have about nature.  Share them below in the comment section.

 

* Click here to read scientific studies done on people in nature. 

 

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How to Boost Your Heart's Coherence and De-Stress

 

 

 

"Healing is accomplished the instant the sufferer

no longer sees any value in pain."  

~ A Course In Miracles

 

Have you ever wondered if STRESS is the reason for your HEALTH ISSUES?

 

You try to keep your level of stress, but you still find yourself stressing about what to make for dinner, juggling work and kids, paying your bills on time and even trying to fit in some needed  “me” time. 

 

Have you noticed that you just don’t feel as alive or happy as you once did? 

 

Your body is telling you that it needs rest, you are fatigued, not sleeping well and even find yourself a little irritable, but you keep pushing yourself anyways.  

 

Your body is silently beginning to give you warning signs that you need to unplug and tune in! 

 

I know I have been there before.  In fact, I believe that stress is what brought about my very own health storm.  Learning to unwind the after effects of stress, has been one of my greatest healers.

 

So, if you feel emotional turmoil more than you feel happy, it's time to listen to yourself and do something about it!  

 

The Scoop On Stress

 

Stress really is all about your perception of life and your experiences.  It is often related to your feelings of:

  • Anxiety
  • Irritation
  • Hopelessness
  • Helplessness
  • Despair
  • Self -judgement
  • Resentment
  • Insecurities
  • Self-doubt 

Over time, these negative feelings and emotions become compounded and can trigger chronic stress. 

 

Stress is the number one reason for illness these days, and your body’s symptoms are often just signs and signals that something is wrong.

 

Negative emotions and feelings have been known to drain energy and wreak havoc on the body.

 

These emotions trigger the body's stress response and autonomic nervous system to a cascade of stressful hormones.

 

Stressful hormones not only lower your immune system, but they also weaken your digestion and steal your sex hormones and deplete them.  This leads to a chaotic rhythm of your heart. 

 

What is a Chaotic Rhythm of the Heart?

 

When your heart and brain have poor communicating, physical issues begin to show up in the body. 

 

People often treat these symptoms with medications, nutritional supplements, diet changes and even new exercise programs. 

 

The truth is, nobody wants to feel awful or imbalanced. 

 

The trouble with only treating your body on a physical level is that usually your results are not sustained.  If the original thought patterns and stressors is not dealt with, new symptoms often arise.

 

I know for me, I had to learn to tame my self judgement and learn acceptance so that I could surrender to the things I could not change.  It was a process of letting go, that brought me greater healing.

 

Your approach to healing needs to incorporate all levels for permanent healing.

 

Symptoms Of Stress

 

Stress has a laundry list of symptoms that manifest in the body over time.

 

A chronically stressed person can have any of the following symptoms and sometimes multiple symptoms.

 

They are...

  • Fatigue
  • Brain Fog
  • Memory and Concentration issues
  • Weight Gain
  • Hormonal Imbalances
  • Thinning hair
  • Blood Sugar Regulation issues
  • Inflammation
  • Autoimmunity
  • Digestive Issues (the gut is our second brain and closely linked)
  • Sluggish Detoxification Pathways
  • Multiple Chemical Sensitivities
  • Musculoskeletal imbalances and Misalignments
  • Cardiovascular issues
  • Respiratory issues
  • Anxiety

The list is long and certainly this is not an exclusive list.

 

Stress showed up in my body as chronic pain.  This triggered an even bigger stress response which eventually created a lot of hormonal imbalances for me.  I had burning pain, which created weight gain and sluggish detox pathways.  This was all from stress.

 

As you can see Stress can truly create many issues in the body and not something you want to let take control of your life and body!

 

Remember: illness is just a reminder that you have stepped away from wholeness.  It's finding your way back to that which will bring about TRUE HEALING.

 

"The miracle comes quietly into the mind

that stops an instant and is still"

~ A Course in Miracles

 

5 Steps To Quiet Your Mind and De-Stress For Better Health

 

Breathe  - Take time for yourself each day to slow down and focus on deep breathing.  Deep slow breaths have actually been proven to turn down the sympathetic nervous system or stress response and engage the parasympathetic healing response. 

 

It takes a few minutes each day to achieve a peaceful state through our breath.  

 

I have incorporated deep breathing into my everyday routine.  It brings about a sense of peacefulness and an abiltiy to cope with stress like I have never had before.

 

Visualize Love and Happy Memories  - One of the best ways to improve the communication between your heart and your brain is to sit quietly each day, or whenever you are feeling stressed, and visualize a happy, joyful, loving memory.  It can be something that you hold dear in your heart, or something you make up.  All it has to do is bring you that warm feeling in your heart.  At the same time breathe in deeply and slowly. 

 

I also find it helpful to smile while doing this.  It has been proven that a smile will release your happy hormones, even if it is a fake one! 

 

According to the HeartMath Institute, healthy heart and brain communication is beneficial for improving Heart Rate Variability. As a result, communication between the heart, brain and nervous system are enhanced. 

 

They have proven that positive emotions are associated with a specific physiological state called coherence.  When your heart and brain are in coherence you will have improved physiological functioning, emotional stability and mental performance.  So in a nutshell, better heart brain coherence equals less stress and negativity.

 

I have used the HeartMath clip in my meditations and deep breathing exercises to monitor how relaxed and peaceful my body is.  I have found it a great tool for showing me when I am stressed and how to better relax.

 

Make Time For Yourself – In today’s busy and hectic world, it is even more important to take time out for yourself.  Create time by...

  • Taking an uninterrupted bath
  • Going for a walk in nature
  • Meditation
  • Spend time with your friends

Getting out of your routine and remembering to have fun is what this is all about.  With more joy comes less stress, and a healthier immune system.

 

For me, daily walks on my own are a time to reflect, be one with nature and they bring me a sense of peace.

 

Let Things Go – In the past I used to get caught up in the small things.  Like whether or not the dishes got done, or the mess the kids left behind.  I realized that those things didn't deserve my energy.   I have gotten into the habit of using a great destressing technique called, Will this matter later.

 

The technique is done when stress arises by asking yourself, “Will this Matter Tomorrow?”  If the answer is no, then I do something that will bring me joy instead.

 

Count Your Blessings – I used to get caught up in all the things that were wrong with my life, and all the things I did not have.  Focusing on those things only intensified the amount of stress I had."

 

To change this I made a Gratitude List.  I wrote down all the things I am thankful for.  I focus on that list every day and add things when appropriate.  It reminds me that I have so much to be happy about.

 

Are there things that you do to combat stress and your inner thought demons?  I would love to hear from you!  Leave me a comment below.

 

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