Posts Tagged ‘sleep’

sleep

STRATEGIES FOR STRESS

STRATEGIES FOR STRESS And How They Benefit Your Health

Do you feel tired all the time, drifting through most days in a sluggish state even if you’ve had a full night’s sleep? Fatigue disrupts your pep and vitality, your creativity, and interferes with your relationships. It also negatively impacts your ability to be a parent and to work productively each day. Unfortunately, fatigue has many different causes so it can be hard to track down the specific culprit. I’ve struggled with fatigue from time to time, so I want to go over some of the possible causes to your fatigue.

STRATEGIES FOR STRESS…

Common Causes of Fatigue

Lack of Sleep

man awake in bed at night suffering from lack of sleep

The most obvious cause of fatigue is a lack of sleep. It’s estimated that 60 million Americans suffer from sleep deprivation. Even if you do get the recommended seven to eight hours of sleep each night, various factors like your hormone levels can affect the quality of your sleep and make you feel less rested. Two key hormones involved in your sleep cycle are melatonin and cortisol. The levels of these hormones fluctuate throughout the day and are a determining factor of your sleep cycle.

Melatonin and Cortisol

illustrated diagram of how melatonin affects the brain

Melatonin regulates the body’s internal biological clock and is most active in the evenings. There are receptors in the back of your eyes to sense when it’s dark and time to sleep, which increases the output of melatonin. However, production of melatonin can be easily disrupted by too much ambient light, working night shifts, or jet lag. When the production of melatonin is disrupted, so is your sleep cycle.

illustrated diagram of cortisol strands

Cortisol signals your body to be awake and responsive. It’s produced by the adrenal hormones and is usually most active in the mornings. Certain factors such as chronic stress, lifestyle, diet, and other health issues can cause irregular cortisol levels which can negatively affect your sleep cycle.

Stress is an unavoidable part of life, but chronic stress will take a toll on your health and leave you feeling constantly fatigued. Stress-related cortisol spikes will disrupt your sleep, weaken your immune system, and strain your cardiovascular system. On the other hand, long-term stress taxes your adrenal glands which can lead to a depletion of cortisol and fatigue.

Dietary Habits

balanced foods like nuts, seeds, fruits, and vegetables

Your energy levels are determined by what you eat because your body converts the fats, proteins, and carbohydrates that you eat into daily energy. Therefore, if your diet is less than ideal, it could become a cause of fatigue. A diet high in refined carbohydrates such as pasta, white breads, sugary desserts, sweetened sodas, and fruit juices can contribute to fatigue.

Fatigue can also stem from what you’re not eating. If you’re not eating a well-balanced diet consisting of colorful vegetables, fruit, lean proteins, and healthy fats, you could be deficient in essential nutrients. Micronutrients like vitamin D, vitamin B12, folate or folic acid, iron, and zinc are also necessary for a healthy sleep cycle, which is why diet is so important.

Other Hormones

illustrated image of thyroid hormones

The thyroid gland affects almost every organ in the body, producing hormones that regulate nearly every bodily process from how fast your heart beats to how efficiently your intestines can absorb foods. The two main thyroid hormones are T3 and T4, and their production is regulated by another hormone called the thyroid-stimulating hormone. If any of these hormones are out of balance, you will experience fatigue.

Hormonal changes leading up to, during, and after menopause can cause excessive fatigue. Estradiol, progesterone, thyroid, and adrenal hormones are involved with regulating energy at the cellular level. Menopause can cause these hormones to fluctuate at random, so if you’re going through menopause, make sure to get those hormones tested and balanced.

A low testosterone level in men and women is also linked to long-term fatigue. Testosterone has several important functions in the body, impacting many areas of health including bones and muscles, immunity system, fat distribution, heart health, blood sugar, metabolism, hair growth, and hair distribution.

How to Cope with Stress

man meditating cross legged under a sunset sky

Having coping strategies for stress is important. Make sure you have tools at the ready, like deep breathing exercises, meditation, and socializing with your loved ones.

Often, I have family members and patients who come to me with a long list of symptoms. Many of them say they feel fatigued and want to focus on getting their energy back. I always suggest addressing any issues with sleep, diet, and stress levels. I also recommend adaptogen herbs like ashwagandha, Rhodiola, holy basil, cordyceps, Schisandra, ginseng, and Eleutherococcus. These herbs help the adrenal glands combat stress, plus promote relaxation and sleep.

Meditation in a Bottle supplement by Zenith Labs

If your energy level is at a six, that’s not good enough. It needs to be at a nine or 10 because we only get one chance at this life and you should have the vitality to enjoy it fully. Zenith Labs has a supplement called Meditation in a Bottle which I often recommend to patients to make a difference in their energy levels. It will help you overcome fatigue and give you the energy to connect with your community, get creative, and be mindful of how you feel again.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Sleep Tips and Tricks Doctor's Advice

Sleep Tips and Tricks Doctor’s Advice

 

We’re going to talk about sleep today and look at some simple steps you can take to get a better, more restful night of sleep. I’d like to share a real story with you to illustrate some of these steps. Recently, my wife and I purchased a camper so we could recreate some of the childhood memories we both had with our parents. We wanted to give our boys, ages three and five, the same kind of experiences.

Our boys had never been camping before but they had a ball the first night. I woke up around daybreak the next morning, made myself a cup of coffee, and relaxed at the table. Across the camper, I heard some rustling going on in one of the beds. Sure enough, my three year old looked at me, rubbed the sleep from his eyes, and came to cuddle with me.

little boy sleeping with teddy bear

We sat silently together for a few minutes, then he looked up at me. “Daddy, I love this. I want to do this again and again. This is an amazing experience,” he told me. Normally, my three-year-old is very grumpy when he wakes up, but not this morning. This morning, he was calm, peaceful, loving, and cuddly instead.

As the grayness of dawn started to reveal the colors of day, my son got more excited about his experience. I wondered, “Why the change in this kid? Why is so calm? And so amazed with life?” After some thinking, I realized it was because he had a great night’s sleep.

Sleep Tips and Tricks Master Tip!

Why You Need a Good Night of Sleep

young woman sleeping under dark blue covers

Sleep is important because it allows your body to recover every night and perform essential metabolic processes, such as cleaning toxic proteins in the brain. During REM sleep, your brain is very busy consolidating short-term memories and turning them into long-term memories.

Unsurprisingly, a lack of proper sleep has been associated with a multitude of health issues. It can increase inflammation and impair focus, fat loss, insulin signaling, testosterone production, and cardiovascular health.

Getting enough quality sleep isn’t just a health necessity either. It can help you perform better mentally, physically, and sexually. Overall, a good night of sleep will make you happier.

5 Simple Tips for Better Sleep

Five simple things created a better sleep for my son when we went camping, and you can use these five tips to encourage a more restful night of sleep for yourself. These five things made a difference in his attitude and his psychological wellbeing for the rest of the day.

1. Light

young african american woman waking up in a bright room

The first night of our family camping trip, we basically went to bed at sunset. We did enjoy a campfire and s’mores, but soon after that, we read the boys a couple of books as the sun was setting and they went to sleep peacefully.

Lighting is important, so make sure it’s dark in your bedroom at night. Avoid having televisions or computers on in the room, and be careful of bright alarm clocks too. It needs to be dark in your bedroom because darkness signals certain cells in your eyes to tell the brain to produce melatonin, the sleep hormone.

In the morning, make sure you have access to the sunrise. When you wake up, light is a natural signal for your eyes and your brain to stop producing melatonin so you can wake up naturally and feeling refreshed.

2. Noise

Young couple asleep in bed together

Many of us have a lot of noise to deal with in modern society and our homes. On the second day of our camping trip, both of my sons commented on how amazing the new noises were. They were amazed by the natural noises they heard at night like crickets chirping, owls hooting, and coyotes yelping in the background. The natural background noise was calming and helped them sleep through the nights incredibly well. In the morning, the boys heard a different set of noises. Once the sun started to rise, they could hear the welcoming songbirds starting the day.

At home, make sure any artificial noises are turned off. If weather will allow, open a window so you can hear more natural noise. Those calming sounds will put you to sleep at night and help you wake up in the morning.

3. Temperature

bedroom with the window open and a breeze on a moonlit night

Make sure your bedroom is not too hot nor too cold. Of course, we had all the windows open in the camper for a nice breeze. Do what you can to create the perfect temperature in your room. If you’re too hot or too cold through the night, you will struggle with sleep.

4. Exercise

senior woman giving thumbs up with people exercising

The first day of camping was full of hiking and playing so the boys were super active all day, which helped them sleep very well at bedtime. Exercising and being physically active throughout your day will help your body shut down at night.

5. Cold Shower

close up of a shower head for a cold shower

When you’re camping, you don’t always get the benefit of a hot shower. It might be warm, but it’s usually lukewarm or cold, so all four of us took cold showers while camping. For millennia, humans have used either cold baths or cold showers just before bedtime to help calm the nervous system and prepare for sleep.

This recent camping experience with our boys reminded me how simple it is to encourage a better night’s sleep. Use these tips around light, noise, temperature, exercise, and cold showers to create restful sleep for yourself.

Never doubt the small changes in your life that can make an enormous impact on your health.

Sleep Wave supplement by Zenith Labs

At Zenith Labs, we’ve developed a supplement called Sleep Wave which contains herbs and melatonin. Along with the five sleep tips, you can use this supplement to help calm your nervous system and achieve a better, more peaceful night of sleep.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

sleep

Try This Tonight And Sleep Like A Baby (MASTER TIP!)

Sick of insomnia? Tired of counting sheep? Stick around till the end, we’re going to reveal a surprising and extremely effective master tip to help you sleep.

Sleep Hygiene

man sleeping soundly in bed with a lamp and alarm clock on his nightstandNow we all know about sleep hygiene. Make it dark, make it quiet, make it comfortable, make sure the temperature is around 67-70 degrees, don’t engage in technology in bed, use a bed for sleep and sex only. Research shows that our brain processes approximately 70,000 thoughts each and every day. Get those last thoughts out.

Before you go to bed, take a little journal and write down those thoughts so that monkey chatter doesn’t keep going.

Some people advocate for stretching or progressive muscle relaxation. Some people have used a combination of apple cider vinegar and honey. Melatonin is certainly an awesome sleep aid, and it’s also the body’s most powerful antioxidant, helping with pain, anti-aging, cardiovascular disease, for vision, for hearing.

But if these sleep hygiene methods don’t help you get some shut eye, keep reading.

The master tip for better sleep…

woman sleeping soundly in bed with green eyeshadesSo here’s the number one master tip to help you sleep. In fact, it began its use thousands of years ago with the ancient Egyptians. It’s going to surprise you: cold.

The reason cold is so effective for sleep is that it brings some of the blood away from the brain, down into the body, feet, legs, chest, lungs, arms and hands. It also helps to drain the brain of those 70,000 noisy thoughts.

There are a few ways to achieve this:

  1. Take a cold shower – One of the fastest ways to get cold, but not as effective as the other two methods.
  2. Cold immersion bath – Run a slightly-less-than-lukewarm bath, stay in the bath, and as your body is getting used to it, turn the cold faucet on again to add fresh cold water to the tub. It doesn’t sound pleasant, but lowering your body temperature this way will ensure you sleep like a baby.
  3. Wet sheet wrap – The most effective method for falling asleep. Take a sheet, get it wet, wring it out, wrap yourself up in it like a mummy, and then put a couple of blankets on top of that so you’re not chilled. Your body takes an enormous amount of energy to warm and dry that sheet.

Tip: If you use the wet sheet wrap, make sure your feet stay warm, so maybe put on a pair of socks or even two pairs of socks. It’s just the legs, the trunk, and the arm that need to be wrapped up in the wet sheet.

So, whilst we may all know about sleep hygiene, cold is the real key to helping you get a good night’s sleep.

 

Dr Ryan Shelton

I believe in the original meaning of the word doctor, docere, which means teacher.

I am on an exhaustive path to make sure that you’re educated well about health and about wellness.

Thanks so much, tune in again. I’m Dr. Ryan Shelton.

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