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CREATING A SLEEP SANCTUARY
Debra MacIntyre, ND, is a traditional Board-Certified Naturopath. In her desire to educate and inform, she has given her permission to share the following:
All naturopaths follow a similar basic philosophy. Rather than treat a diagnosis with natural remedies, we look for the combinations of stress and toxic exposures that caused your health to deteriorate. Once these have been identified, we work to remove the toxic burdens and support your healing with nutrition, herbs or homeopathic remedies. Sounds pretty simple, right? But there's one major stumbling block to success, and that is getting your body to switch from "go-go-go" mode (or "stress" mode) to "relax & heal" mode at the end of the day. Which brings us to my #1 secret.....
Creating a sleep sanctuary: It might surprise you to know that electrical devices in your bedroom are the biggest interference factor to getting your body to relax and rejuvenate when you go to bed at night. Not only does this make you more vulnerable to health problems, but it contributes to faster aging. When I ?rst started working with clients in 1990, it was pretty simple - get the TV out of the bedroom. Those were the days before cordless phones, cell phones, computers, iPads, etc, etc, etc. Today, creating that sleep sanctuary can involve a lot more.
Here are the basics - Remove any electronic devices you don't have to have in the bedroom, especially your wireless router. Small emitters (clock, fan, etc.) should be 4 feet from any edge of your bed. Big emitters (cordless or cell phones, computers, televisions, anything that recharges) should be 8 feet from your bed. The transformer plugs (the ones that look like a small box with the plug prongs sticking out) should also be 8 feet away. Measure not just from your head, but from the closest edge of your bed. Walls do not block electromagnetic fields, so you have to be sure that there's nothing adjacent to your bed in another room. Additionally, something below you on a lower ?oor of the house will affect you, so you have to imagine dropping your bed to the ?oor below and be sure any devices comply with the 4-8 feet away guidelines.
Unplug your router and either unplug or turn off Wi-Fi mode on all wireless devices (printers, etc.). Put cell phones and iPads on airplane mode, in addition to turning their Wi-Fi mode off. I know it's a hassle factor, but it is essential to getting your best results.
Want the hard science? Read The Body Electric by Robert Becker (an online search gives you a PDF version for free) or go to www.emfscientist.org. The science is definitely there. But the most important proof is your own results.
Wishing you sweet dreams,
Debra Maclntyre, ND, myvitalityproject.com
Over the last 20 years, scientists have found evidence that immersive sounds like white, pink, and brown noise help the brain to focus, sleep, or relax.
White noise mixes sounds of every audible frequency and has a hissing or fizzy sound, similar to static.
Pink noise is a softer version of white noise, with the lower frequencies a bit louder. It might sound like a gentle rainfall.
Brown noise also contains all the frequencies our ears can detect, but plays the low frequencies at a louder level and the higher frequencies on a softer level. It has a lower, deeper quality than white or pink noise. Brown noise may sound like wind, heavy rain, the steady hum of an airline jet, or like rushing water somewhere in the distance, soothing and steady.
Many people in the ADHD community said that brown noise allowed their brains to feel calm, free from internal dialogue. Research does not suggest that a specific kind of noise is the key. If any form of noise therapy works for you, use it at a safe volume.
In his book Belly Button Healing, Ilchi Lee says that the belly button, a vestige of the umbilical cord, is connected to various organs and can affect different parts of the body. The book includes belly button breathing, intestinal exercises, intestinal massage, and Dahnjon (abdominal) tapping. The author says that these healing practices promote blood circulation, warm the abdomen, release fascial tension, improve digestion and excretion, stimulate the enteric nervous system, and relax the body and mind. He says that it is helpful in the following circumstances: for bloating, diarrhea, or constipation, when your hands and feel are cold, when you feel weak and tired, and when you need to focus, calm the mind, and relax the body. It is not recommended for people with intestinal problems, medical conditions, injuries near the navel, or a weak vascular system.
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