Claire Corlett

Fish Food, Fish Tanks, and More
Losing Sleep? All-Natural Ways to Fall Asleep and Get High-Quality Sleep

Losing Sleep? All-Natural Ways to Fall Asleep and Get High-Quality Sleep

Welcome to I’m Dr. Axe. Today I
want to talk to you about something I came across here, an article I was reading recently
on how, if you don’t get enough sleep, or get good quality sleep, it can actually take
years off of your life. Now sometimes I’ll bring up how important sleep is and it’s one
of the first things people tend to write off and say, “Well, I’m going to try and do other
things” or “We don’t worry about it” but sleep is a really big deal. In fact listen to this
recent medical study. In the Journal of Occupation and Environmental
Medicine, they did a study on over 18,000 women. And they found women who work the night
shift versus women who work the day shift, have four times more cancer. Four times more
incidences of breast cancer if someone’s working the night shift. Now this is important. I
know for some of us, we can’t get around what our hours are at work, but again this is an
important thing to recognize that your sleep cycle is so important for your long-term health
and for your life span. And specifically the people that came to mind
and people they mentioned this article, were nurses who had to work the night shift. I
know there is a lot of police officers who their schedule is always changing or in general
people working in factories and having to work the night shift. It can be a big problem
for your health. And I want to give you some solutions for how to still get some good night
sleep and then if you’re not sleeping well, some things you really need to start doing.
First off, hey if your job is working the night shift, do your best to try and switch
your shift or get during the day time. Now that maybe a one or two year process of trying
to make that happen but do your best to get to that point. If you can’t get to that point,
what I recommend you do is, no matter what, get eight hours of solid sleep. So if you
go to bed at 4 a.m., sleep till noon. Again do your very, very best to get eight hours
straight. Get in a cold dark room and do your best to get that eight hours straight.
That is so, so important for getting your body healthy. You know our body really is
created to really fluctuate what you want to call circadian rhythm. So circadian rhythms
have to do when the sun sets and it rises. But your brain and your hormones and even
the way your liver detoxes, it’s based on light and darkness. And so again, you want
to make sure when you’re sleeping, is in a dark place even if it’s in the middle of the
day. Now, a few other things that are important
when it comes to sleep. By the way let me say how much sleep is important to get. Seven
to nine hours every single night is how much sleep you should be getting every night. Seven
to nine hours. And actually I saw a recent study where they said, when they looked at
people living in 1910 versus 2010, so about 100 year difference- people back in 1910 got
an average of an hour and a half more of sleep every single night. They averaged closer to
eight and a half. Most Americans today average about seven hours or less of sleep a night.
Another medical journal said if you sleep less than seven hours of sleep at night, your
chance of getting sick with a cold, a flu or another health problem, triples. So again,
sleep is important. Here is my top sleeping tips. Number one,
like I mentioned earlier, you want to make sure that your sleeping environment is dark,
and it’s a cold environment. Number two, try to go to bed at the same time every night.
So go to bed at 10 p.m. waking up at 6 a.m. So you get 8 hours of solid sleep at night.
And I know it may not be perfect every night, but doing your very best to get in that rhythm
of going to bed and waking up at the same time, that’s important.
Also nutritionally, do not eat a bunch of carbohydrates before you go to bed. Sugars,
grains, pastas, rices, even beans and fruit. Lower your carbohydrate consumption before
you go to bed. That’s why I suggest for dinner doing organic vegetables, nuts and seeds and
organic meat. So, organic meat, vegetables, nuts and seeds. Those are the things you should
eat before dinner. Not a lot of other stuff. The other thing I recommend is if you are
consuming caffeine, don’t consume it after 3:00 in the afternoon. Hey a little bit okay
is for breakfast if you’re doing some green tea or even some organic coffee, but when
you do it later in the day, caffeine has a 12-hour half life which means 12 hours it’s
going to stay in your system. So if you are drinking that at 4:00, it’s not out of your
system until 4 a.m. the next day. And so really it’s important that really you only do caffeine
if you’re going to do it first thing in the morning, not later on in the day.
The other thing that’s really important in terms of sleep patterns is making sure you’re
getting proper nutrients. Magnesium in studies has actually been shown to help you sleep
better. So have omega-3 fatty acid. So load up on foods high in magnesium like nuts and
seeds and raw dairy products. Also in foods containing omega-3 fats like grass fed beef,
flax seeds, chia seeds, salmon, fish oil ,taking a cod liver oil supplement. All these things
can be vitally important when it comes to sleeping well.
The last thing here is exercise. I found that when I’m exercising, I sleep a lot better
that night, especially when I’m doing Burst training or weight training, can actually
help you sleep better as well. So try all those principles out, get a good night’s sleep,
and again, this is important for you, it’s important for your kids. Make sure that your
sleep becomes a big priority. You’ll be healthier for it.
Thanks for watching Maximize Your Health.

54 comments on “Losing Sleep? All-Natural Ways to Fall Asleep and Get High-Quality Sleep

  1. people who work night shifts are more likely to have less social interaction. And social relationships are good for your health. The increased cancer rate doesn't have to do with sleep

  2. I had severe insomnia for almost two years and it got to the point where i no longer had any hope for life. My life was pretty much over – i couldn't function any more.

    Magnesium saved my life. I started taking 500mg about two weeks ago and i've noticed the difference the very first night. I'm hooked 🙂

    My next problem is probably going to be Mg overdose haha

  3. the colder it is the better i sleep, and i also rub the bottom of my feet with lavender oil before bed and a cup of sleepy time tea. then im set for a good night sleep.

  4. I am usually asleep within 15 minutes of hitting the bed.  My problem is that I have a night full of incredibly vivid dreams.  I wake up feeling exhausted.  Thoughts?

  5. Discover these 10 All-Natural and surprising things to do if you're having trouble falling asleep… #wednesdaywisdom   #nutrition   #healthyliving  

  6. Thanks Doctor .. I watched all your videos .. Very nice . I am an indian and I work for IBM inda.. Working in rotatonal shifts .. 2 weeks night shift ( 10 -6) every 2 months ..I have the habit of eating one amla(gooseberry) every day morning in empty stomach .. and also i intake loads of lemon juice hoping that citric ic acid will reduce the stomach ulcer but after watching your videos it was an eye opener of how body works , please reply to my post with some useful tips .. I am suffering from mouth ulcer very often but it will evade so is it a symptom of stomach ulcer may be H pylori .. please Doctor reply in ur time.  I am big follower of you .. May god bless you .. Thanks a ton Doctor.. Please reply to my post

  7. Switch off and plug out all sorts of electronic devices at least in the room you're sleeping in. Especially Wifi and stuff like that.

  8. @Sriram Natarajan Check out my article on natural remedies for ulcers:  Blessings!

  9. Also how about mothers with infants? I have twin boy infants. My husband and I plan on having more children as well, we're thinking maybe 2 or 3 more after the twins. Which means for years as a mother my sleep will not be a regular solid tight 8 hours. What do you recommend for me? I have to question this because when God designed creation who knew very well mothers would not get solid sleep for years. My duty first before the Lord is to take care of my infants and not worry if I get solid sleep or not…this will take years off my life? You mentioned working people maybe its the combo of no sleep plus high stress that kills you. But I have to question that irregular sleep takes years off your life because God knew mothers would get irregular sleep for years…so all mothers die early??

  10. WHAT IF … I adopted this ringing in my ears 3 months ago and it makes going in for rest difficult, waking up with the ringing reminder or even the reminder waking me up all throughout the night? How can my body rest, all the cells heal like this? Will they even be able to get rejuvenated through this constant sound?

  11. Just one fish oil capsule before bed tacks on an extra hour or two of sleep a night and much deeper sleep…or does for me anyway

  12. i'm 56 years old. have to get up about every 45 minutes to use the bathroom. it takes me 12 hours to get 7 hours sleep.

  13. Another helpful tip to have a good night sleep is turning down the brightness on all your screens. Smartphones, monitors and get anti-bluelight screen filter like ocushield as it will help protect your eyes from the screens of our devices. Also do not stare at a phone or small device close to your face for too long as you will develop problems seeing clearly at a distance, even a short distance.

  14. I cant praise God enough for the internet I am always looking for natural remedies and i always find what I need to care for my body naturally the way God intend to thank you for all your advice I've been looking solution for my son and my son in law with that sleep problem….

  15. I didn`t took my insomnia very seriously before because it only occurs once in a while. But about 5 years ago, my trouble became even worse. I was having ZERO to 3 hours of sleep most nights. Then I discovered this plan “Bαkοkαt Fawam” (Google it). I encountered the positive result on the day I started utilizing it. Within a week of utilizing it, I had been able to accomplish four to seven hours of sleep. My sleep gets much better daily.

  16. I did not took my insomnia seriously before because it only happens once in a while. But about 5 years ago, my problem became even worse. I was getting ZERO to 3 hours of sleep most nights. Then I found this plan “Bαkοkαt Fawam” (Google it). I experienced the positive result on the day I began using it. Within a week I was sleeping 4-7 hours every night. It kept improving.

  17. I used to take meletonin to aid my sleep disturbance but due to some of my medical issues I found out that it has significant affect on my conditons thus can't take it anymore. I wonder what is the best natural ingredients to get a quality sleep though.

  18. Right after 3 months of 3-4 hours of sleep every night, and a few nights with no sleep at all, and after trying several different medicines, I finally stumbled upon this sleep plan “Bαkοkαt Fawam” (Google it). The first night after using it I slept for Seven hours straight. After a year of utilizing it, my sleep became better and longer than what I have attained in several years.

  19. I'm a night shift worker and have been most of my life..I can never sleep more then 4 hours or less..I'll keep listening.

  20. No doctor should recommend eating meat,,,it's not our teeth and intestine length show..beside all life deserves to live..if it had a face or heartbeat  it is not to be killed..our bodies will pay the price.

  21. doc I dont consume coffee alcohol tobacco meat .
    Raise most of my organic food am not stressed.
    I live in a rural place …cant remember getting sick over 20 years take no medications ever and sleep only four hours.
    so what do you recommend ?

  22. Dr. Axe if u take a magnesium supplement which one is best for sleep? I keep hearing magnesium glycinate overall others.

  23. I had dreadful insomnia for 2 years and thought I was hopeless, but using this sleep program “Bαkοkαt Fawam” (Google it), I am resting normally again and LOVE going to sleep. This is product you should not miss. I was the biggest doubter but now I am the biggest believer.

  24. Are you saying go to bed even when you don't feel sleepy? For me that makes the situation worst cuz I'm just going toast and turn in bed 🙄

  25. I can’t sleep when it’s cold in my room. Also I feel more tired when I sleep for more than like six hours.

  26. I was a yellow cab driver in NYC, night shift,; this messed up my life so much. I'm unable to fall and stay asleep, it's frustrating and I'm in a constant estate of panic and anxiety…..

  27. I think it's important to add that foods containing tryptophan are relaxing as well, for example, milk and turkey are high in tryptophan and can help make one sleepy. I agree that turning that computer off, and turning on softly some good music, lulls me to sleep. : )

  28. Tried all of those & so many more and nothing has worked. I’m aging so fast now because of lack of sleep.

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