You all know how essential, and for some of you seemingly impossible, it is to get a good night sleep. So let's discuss ways to help.
I'll begin with the "Brain Fog Friendly Summary" on sleep from my newest addition of From Fatigue to Fantastic. I wrote my book with these "BFF Summaries" at the beginning of each chapter to make the important points on each topic short and sweet. I then followed that with more detail for those who want to dig deeper. This section describes some natural and easy things you can do on your own to improve sleep.
These will get you started. In another upcoming article I'll discuss a section of my book I call "Sleep Intensive Care," in which I review over a dozen different helpful medications.
Sleep: Recharge Your Batteries
- One of the most effective ways to improve energy, mental clarity, and immune function while decreasing pain and weight gain is to get your eight hours of sleep a night.
- Begin by making time for sleep. Do this by cutting out things that don't feel good.
- Create a restful bedtime routine.
- If your mind is wide awake and racing at bedtime, consider an herbal mix called Sleep Tonight™, taken an hour before bedtime. If this helps, you will know within a few days.
- Wake frequently in the middle of the night? This suggests low blood sugar. Have a high-protein snack (1 to 2 ounces) before bedtime. A hard-boiled egg works well.
- Herbal and natural remedies can be very helpful. These include (all four of the below can be used together):
- Take a mix of six herbs called the Revitalizing Sleep Formula.
- You can also add a mix of four essential oils called Terrific Zzzz™.
- Melatonin. Use Melatonin EP120™ 10mg by (Terry Naturally) sustained-release tablets.
- For stubborn cases, try Hemp Select™ 2 to 5 capsules an hour before bedtime. Though these are a bit pricey, they are very well tolerated, and in good number of people very helpful. You’ll know within a few days if it is worthwhile.
Why Is Sleep So Important?
Beyond giving us energy, sleep has a number of critical functions. For example, sleep:
- ... is when tissue repair occurs, which is why poor sleep causes pain.
- ... is critical for proper growth hormone production. Growth hormone has also been called the "fountain of youth hormone" and is associated with looking 10 years younger, as well as increasing muscle and decreasing fat.
- ... has been shown to be critical for immune function.
- ... is important for weight regulation because appetite-suppressing hormones such as leptin are produced during sleep. Studies have shown that poor sleep was associated with an average six-pound weight gain. In a study of 68,183 women, followed over sixteen years, those sleeping five or fewer hours per night had a 32 percent increased risk of gaining thirty-three pounds relative to those who slept seven hours per night.
So, it pays to make time for your eight hours of shut-eye, and I recommend people taking what they need to help get it. Not only will you have more energy, less brain fog and less pain, but it may help you lose weight and look younger as well.
Jacob Teitelbaum, M.D. is one of the world's leading integrative medical authorities on fibromyalgia and chronic fatigue. He is the lead author of eight research studies on their effective treatments, and has published numerous health & wellness books, including the bestseller on fibromyalgia From Fatigued to Fantastic! and The Fatigue and Fibromyalgia Solution. Dr. Teitelbaum is one of the most frequently quoted fibromyalgia experts in the world and appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, Oprah & Friends, CNN, and Fox News Health.