Sleep Easy Method

Resources

Sleep Supplements

Ultimately, Sleep Easy is a medication-free method. However, in the beginning, you want to use everything you can to help you sleep well as soon as possible. Below is information about effective supplements for sleep that you may not have heard of, which are much more effective than other sleep supplements. Two of these are not available in stores. Because we want to get you sleeping well as soon as possible, you might want to consider getting these supplements soon, and use them in combination with the Sleep Easy method. The combination will help you even more easily and deeply.

Once you are enjoying better sleep with the Sleep Easy method, the need for supplements naturally falls away. You can reserve them for times when you are experiencing more stress than usual or have a night that is particularly challenging. You can use any of the supplements in the middle of the night to help you fall back to sleep.

RegeneRest by Clinical Synergy

One aspect of RegeneRest includes ingredients found in some other sleep supplements: Magnolia bark, lemon balm, passion flower, l-theanine, ltryptophan, melatonin. vitamin B6 and magnesium, which have been proven to reduce anxiety and improve sleep.

Best Rest by Pure Encapsulations

The ingredients are: Vitamin B6, melatonin, GABA, l-theanine, valerian, lemon balm, hops, passionflower and chamomile. While some of these are found in different combinations in other sleep supplements, Pure Encapsulations formulation contains a much higher potency of the ingredients, and in specific proportions, making this much more effective than other supplements.

Link to purchase Regenerest and Best Rest

Sleep-Thru by Gaia Herbs

When people have trouble sleeping, sometimes it is accompanied by feeling "wired" that interferes with sleep. That wired feeling comes the adrenal glands secreting too much cortisol. Sleep-thru nourishes and calms your adrenal glands so they produce less cortisol, which makes it much easier to sleep. So this formula not only helps you sleep but it also helps rebuild the strength of your adrenal glands, which also helps in daytime life.

Ingredients: Ashwagandha root, magnolia bark, passionflower, ziziphus jujube date. Ashwagandha and magnolia

Gaia Herbs is one of the largest herb companies, with national distribution, so you can get Sleep-Thru at most natural food stores nationwide.

Pain-Relief, Anti-Inflammatory Supplement Advanced Bio-Curcumin

If pain interferes with sleep, it is good to avoid non-steroidal anti-inflammatory drugs (NSAIDs), because those can be harmful. There are highly effective, safe herbal pain-relief anti-inflammatory supplements. Advanced Bio-Curcumin is the most effective we have found.

People take herbal pain-relief anti-inflammatory supplements along with other sleep supplements I've recommended and find the combination very effective. You are welcome to discuss this with your physician or healthcare provider and also do your own online research and make your own informed decision.

If you're concerned you might have a condition with which you might not want to take anti-inflammatory herbs, consult with your physician or healthcare provider.

Link to purchase Advanced Bio-Curcumin

Menopause

Dr. Christiane Northrup is perhaps the nation's leading expert on menopause. She has written several books and also offers a line of natural supplements that are very helpful for menopause and other health issues.

Dr. Northup's website

My female clients have reported great benefit from a product line called Femmenessence, which Dr. Northrup also recommends.

Link to Femmenessence

Restless Legs

It has been shown that many people with restless legs have low levels of magnesium and potassium, and supplementation with magnesium and potassium can reduce symptoms of restless legs. We recommend MG/K Aspartate from Metagenics.

There is a well-respected study called Restless Legs Syndrome - Theoretical Roles of Inflammatory and Immune Mechanisms.

Here is a superb website with information about how to reduce inflammation in your body and how that can relieve restless legs.

Adrenal Fatigue

High stress and poor sleep can weaken the adrenal glands, which then create too much cortisol (the "fight or flight" hormone) and night, making sleep more difficult. Josh Axe, DC, is perhaps the nation's most highly-respected authority on adrenal fatigue.

Sleep Washes Toxins Out of the Brain

Research, published in the prestigious journal, indicates when you sleep, brain cells shrink a little, resulting in an increase in the space between brain cells. This causes an increase in the flow of cerebrospinal fluid between and around brain cells, which allows for enhanced removal of potentially toxic waste products that accumulate in the brain when you are awake.

Jeffrey Iliff, PhD, Research Assistant Professor, University of Rochester Medical School. Talking about the team's revolutionary findings.

Another fascinating brief video:

Sleep Drives Metabolite Clearance from the Adult Brain

Earplugs

Sleep Easy recommends use of an earplug, not to block outer sound, but for two deeper purposes:

1. Amplify the sound of your Inner Sleep Breath, making it easier to hear.

2. Using one earplug gives you a feeling of being inside yourself, protected and safe, away from other things in your life. That feeling of inner safety makes it easier to sleep.

Insta-Putty, by Environmental Acoustic Research, are wonderfully comfortable earplugs.

These are very different from other earplugs, so here are instructions for use:

Earplug Instructions

If you would like a small sterling silver hinged box to keep your earplugs in, click here.

Eye shades

Being in complete darkness will help you sleep. Blackout window shades are excellent, yet an inexpensive solution is eye shades, which are sometimes called sleep masks. Look for eye shades that are lightweight, adjustable and have a cup design to keep the material from touching your eyelids. Be sure to use eye shades that are contoured to fit the curve between the top of your nose and the top of your cheek.

If the first light of dawn awakens you and you don't want that, wearing eye shades can help you sleep longer in the morning.

Eyeshades also help you have a feeling of being inside yourself in a place that is safe and protected, away from everything else in your life.

The best eye shades we have found.

Pillow

When sleeping on your back, pillows that have a raised roll to support your neck are excellent. However, when you then turn to sleep on your side, those pillows can be uncomfortable. After searching extensively, we finally found a pillow that has neck support for back sleeping, and yet is also comfortable for side sleeping.

It's called the Tri-Core Cervical Orthopedic Pillow by Core Products, Inc. When you sleep on your back, the center of the pillow has an indent for your head, leaving a raised part of the pillow to support your neck. This raised area is a little smaller on one side of the pillow and a little larger on the other side, so fits small and large bodies. This is truly an amazing design, wonderfully comfortable, and we consider it to be the best pillow available.

The Tri-Core Cervical Orthopedic Pillow

This comes with a 30-day money-back guarantee. Most people prefer the gentle firmness.

White noise generator

One of the best white noise / pink noise generators.

Blue-blocking glasses

At nighttime, the properly functioning brain begins producing melatonin, the hormone that helps you feel sleepy. However, since the invention of electric lights, and especially now with people often watching television and looking at computer screens at night, the bright light actually shuts down your brain's production of melatonin, making it more difficult to sleep.

In recent years, scientists discovered it is not actually bright light in and of itself that stops the brain's production of melatonin, but a particular frequency of blue light within bright light, which is the frequency put off by computer and phone screens. There are glasses that block that particular frequency of blue light, but allow other light in, so you can see well and function without interfering with your brain's production of sleep-inducing melatonin.

The most effective, scientifically-proven blue-blocking glasses.

Blue-blocking computer screen filters

High intensity blue light from a computer screen throughout the day can cause eye strain, create tension and can also be damaging to your eyes. Rather than wearing blue-blocking glasses during the day, there are blue-light blocking computer screen filters. When you put the filter on, you need to increase the brightness of your computer. You will find the light soothing and using this screen filter during the day, your eyes, and the rest of you, will feel more relaxed.

From our research, this is the most effective blue-blocking screen filter.

Scroll down that web page to find the filter for your computer.

Bright Light Therapy Lights You Clip onto Your Glasses or Frames

So you can get the benefit of bright light therapy while you are in daytime activity.

Click here

Battery-powered alarm clock (for travel or as a backup alarm) with alarm that gets progressively louder.

Battery-powered alarm clock.

Night Writing Pen

Click here

Humidifier

The Honeywell Warm Moisture Humidifier model # HWM 950 is one that creates a steady, quiet sound, like a quiet white noise generator. You can find this on many websites.

Water Filter

Berkey water filter

Oral appliance that can, in some instances, be an alternative to a CPAP device.

For an in-depth description, on the Sleep Easy app, listen to the session, "Sleep Apnea." Oral appliances should be fitted only by a dentist specializing in dental sleep medicine. To find one in your geographic area, go to the website of the American Academy of Dental Sleep Medicine. Click on "For Patients" and drag down to "Find an AADSM dentist." There you can enter your zip code.

Newborn Sleep

This self-guided sleep plan is described in the Sleep Easy session, "Newborn Sleep."

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Reducing EMFs in Your Life, Home and Bedroom
to Make Your Bedroom a Sleep Sanctuary

© 2019, Richard Shane, PhD

The discussion and steps below might not seem to apply to the general public. This paper is for people who feel, or even wonder about, if technology, devices and EMFs might be interfering with their sleep.

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Here is a link to thousands of studies presenting extensive evidence of the damaging health effects from human-made electromagnetic fields (EMFs). This link sorts those health effects into 12 categories.

The paper below focuses on the fact that EMFs can interfere with sleep, and steps you can take to reduce EMFs in your bedroom to make your bedroom a sleep sanctuary.

There is evidence that EMFs cause the pineal gland to shut down secretion of melatonin, the hormone that helps us feel sleepy.

Halgamuge, M.N.(2013). Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits. Radiat Prot Dosimetry, May;154(4):405-16

Because we want the paper below to focus on solutions, it does not list numerous other studies that present evidence that EMFs interfere with sleep. We invite you to do your own research, typing in keywords ""EMFs and sleep."

With any of the steps below, if you want more information, type in keywords from the some of the description of that step.

Steps You can Take to Reduce EMFs in Your Life, Home and Bedroom
to Make Your Bedroom a Sleep Sanctuary

If any of these ideas seem unusual to you, try any of them and evaluate for yourself if this helps you sleep better. Taking steps to support good sleep will help you feel healthier and stronger in your life.

If you find this helpful, then instead of unplugging your wi-fi router and plugging it back in in the morning, get an electronic timer you plug your router into and then plug the timer into the wall outlet.

Another step is before bed turn off all circuit breakers except the ones for the refrigerator and heater. You can purchase a switch that enables you to shut off circuit breakers from inside your home, without having to go out to the breaker box. Do an online search with keywords "demand switch to shut off circuit breakers."

The telecom industry has been promoting 5G as having faster speeds and making many things (like the Internet of Things) possible. What they don't tell you is there have been thousands of studies with strong evidence about the damaging health effects of wireless radiation. There are thousands of doctors and other professionals stating that before 5G should be allowed to be rolled out, there should be studies conducted to prove 5G is safe.

At a congressional hearing on February 7, 2019, Senator Richard Blumenthal said to telecom executives, "I believe that Americans deserve to know what the health effects are. How much money has the industry committed to support independent research? Has any been completed... on the biological effects of this new technology?" Telecom executives replied, "There are no industry backed studies to my knowledge right now." Senator Blumenthal replied, "So we are flying blind here on health and safety."

For excellent information about 5G, go to www.SafeG.net

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Studies Presenting Evidence that Electromagnetic Frequencies
Decrease Melatonin Production and Interfere with Sleep

Since the beginning of humanity, and up until the invention of artificial light, when it was dark, humans got ready for sleep and when daylight came, humans woke up. Our bodies are physiologically programmed to do so. Darkness signals the pineal gland to secrete melatonin, the hormone that signals the body to prepare for sleep. Light signals the pineal gland to stop secreting melatonin, and that signals the body to prepare for the day.

Many studies have proven that exposure to the bluish-white light of the screens of electronic devices decreases pineal secretion of melatonin. However, the focus of the document below is to present studies that have shown that exposure to electromagnetic frequencies (EMFs) also decrease pineal secretion of melatonin. In the study referenced below, Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits, Malka N. Halgamuge, PhD theorizes, "The pineal gland is likely to sense EMFs as light." The pineal gland then reacts to EMFs by shutting down secretion of melatonin and the decrease in melatonin contributes to difficulty sleeping.

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Evidence that low frequency EMF exposure and temporally stable magnetic field exposures are associated with reduced nocturnal 6-hydroxymelatonin sulfate (6-OHMS) (melatonin) excretion in humans.

J.B. Burch, J.B., Yost, M.G., Keefe, T.J., Pitrat, C.A. (1998). Nocturnal excretion of a urinary melatonin metabolite among electric utility workers. Scand J Work Environ Health, 24, 183-189

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This study conducted on electric utility workers found that magnetic fields they were exposed to from their work on electrical equipment induced melatonin suppression.

J.B. Burch, J.B., Noonan, C.W., Yost, M.G. (2000). Melatonin metabolite levels in workers exposed to 60-Hz magnetic fields: work in substations and with 3-phase conductors. J Occup Environ Med, 42, 136-142.

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In the following study, more than one hundred experimental data of human and animal studies of changes in melatonin levels due to power-frequency electric and magnetic fields exposure were analyzed. The results show the significance of disruption of melatonin due to exposure to weak EMFs, which may possibly lead to long-term health effects in humans.

Halgamuge, M.N.(2013). Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits. Radiat Prot Dosimetry, May;154(4):405-16

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An in vitro exposure facility was used for 12-h overnight exposures of primary pinealocyte cultures to 0.05 mT, 60 Hz, vertical AC and 0.06 μT, DC fields. Data from 10 experiments demonstrated an average 46% reduction in norepinephrine-induced production of melatonin in the pinealocytes.

Rosen, L.A., Barber, I., Lyle, D. 1998) A 0.5 G, 60 Hz magnetic field suppresses melatonin production in pinealocytes. Bioelectromagnetics, 19(2):123-127.

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The following study was conducted with participants using a cell phone more than 25 minutes a day. They had lower nighttime 6-OHMS (melatonin) concentration compared with those without cell phone use.

Burch, J.B., et al. (2002). Melatonin metabolite excretion among cellular telephone users, Int J Radiat Biol, 78, 1029-1036.

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The study below found that exposure to EMFs was associated with reduced: total sleep time (TST), sleep efficiency, stages 3 & 4 slow wave sleep (SWS), and slow-wave activity (SWA). The results suggest that commonly occurring low frequency electromagnetic fields may interfere with sleep.

Akerstedt T., Arnetz B., Ficca G., Paulsson L.E., Kallner A. (1999) A 50-Hz electromagnetic field impairs sleep. J Sleep Res, Mar;8(1):77-81.

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The study below showed that exposure to 60 Hz, magnetic fields at night resulted in less total sleep time, reduced sleep efficiency, increased time in lighter (stage II) sleep, decreased time in rapid eye movement (dreams). Study participants reported sleeping less well and feeling less rested in the morning.

Graham C., Cook M.R. (1999) Human sleep in 60 Hz magnetic fields. Bioelectromagnetics, 20(5):277-83.

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This study showed that exposure to extremely low electromagnetic fields causes an increase in free radicals in the bloodstream, causing oxidative stress. Melatonin is a powerful antioxidant. The other studies in this document show that EMFs decrease production of melatonin. That further increases the level of free radicals in the bloodstream, causing oxidative stress. Oxidative stress has been shown to contribute to sleep difficulties.

El-Helaly, M, Abu-Hashem E. (2010) Oxidative stress, melatonin level, and sleep insufficiency among electronic equipment repairers. Indian J Occup Environ Med, 14(3):66-70.

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The above studies present evidence of EMFs interfering with sleep. A related factor is the amount of time spent using electronic devices directly correlates with decrease in sleep duration. The study below includes this verbatim statement from the study's results section:

Compared to 2009, adolescents in 2015 were 16%-17% more likely to report sleeping less than 7 hour a night on most nights, with an increase in short sleep duration after 2011-2013. New media screen time (electronic device use, social media, and reading news online) increased over this time period and was associated with increased odds of short sleep duration, with a clear exposure-response relationship for electronic devices after 2 or more hours of use per day. Other activities associated with short sleep duration, such as homework time, working for pay, and TV watching, were relatively stable or reduced over this time period, making it unlikely that these activities caused the sudden increase in short sleep duration.

Twenge, J.M, Krizan, J, Hisler, G. (2017) Decreases in self-reported sleep duration among U.S. adolescents 2009-2015 and association with new media screen time. Sleep Medicine, 39:47-53.