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Š 2011 Stewart Consultants, LLC


The information contained in this book is provided for your informational purposes only. We do not give medical advice or engage in the practice of medicine. Under no circumstances do we recommend particular treatment for specific individuals and in all cases recommend that you consult your physician before doing any exercise program or pursuing any course of treatment.

Readers are encouraged to confirm the information contained herein with other sources. Readers should review the information carefully with their professional health provider.

The information is not intended to replace medical advice offered by physicians. Stewart Consultants, LLC or the authors of this book will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising therefrom.

All information and content in this book are protected by copyright. All rights are reserved. Users are prohibited from modifying, copying, distributing, transmitting, displaying, publishing, selling, licensing, creating derivative works, or using any information available on or through the book for commercial or public purposes.

Stewart Consultants, LLC 2011

Š 2011 Stewart Consultants, LLC

Š 2011 Stewart Consultants, LLC

Table of Contents Chapter 1 A Good Night’s Sleep ........................4 Chapter 2 How Well Do You Sleep? ....................14 Chapter 3 Sleep + Health ....................................20 Chapter 4 Stress + Sleep ....................................30 Chapter 5 What To Eat To Sleep ..........................40 Chapter 6 The Art of Balance: Exercise + Rest ....51 Chapter 7 Renewal + Change ..............................59 Chapter 8 Creating A Restful Bedroom ...............73 Chapter 9 Viewpoints For Sleep .........................82 Chapter 10 Dreams + Sleep ...................................91 Chapter 11 And So To Bed ....................................100 Chapter 12 Waking Up .........................................109 Appendix ............................................126 © 2011 Stewart Consultants, LLC

Š 2011 Stewart Consultants, LLC

Chapter 1

A Good Night’s Sleep

The best bridge between despair and hope is a good night's sleep. – E.Joseph Cossman

The Importance of Sleep any people no longer know what a good night’s sleep really feels like. You awaken slowly and gently at the right time, feeling renewed, alert, and ready for the day. As you stretch yourself awake, your skin glows with life, your mind remembers the amazing dreams of the night as gifts to be unwrapped, and you face the day with confidence, excitement and a positive mindset. As the day goes on you eat well, exercise effortlessly and enjoy every moment. As the night falls, you wind down naturally and look forward to going to bed and falling easily into a refreshing slumber.


By contrast, a sleep-deprived person struggles to awaken, feels groggy and depressed, looks disheveled and feels unready for the day. During the day, they tend to feel tired, and may even nod off to sleep. To perk up energy levels, they snack on junk food and drink lots of coffee, while worrying about sleeping that night. They may even resort to sleeping pills or alcohol to try to fall asleep. Their sleep, when it does come, is fractured, disturbed and of poor quality. You have a choice. You don’t have to put up with poor quality sleep – the remedy for improving it is in front of you. Literally, in front of you, because you are reading this book.

© 2011 Stewart Consultants, LLC


Many of our problems with sleep come from the demands and conveniences of modern life. We have destroyed the sleeping patterns that have served humanity since the dawn of time. In the past, before electricity, most people rose with the dawn and went to bed soon after the sun went down. There was no television or Internet, and little light, and so sleeping was the most obvious thing to do. With our current 24 hours-a-day culture, constant news, and consequent blurring of day and night, plus the stress of modern life, it’s not surprising that many of us have developed poor sleeping habits. But the good news is that, whatever your pattern (and most of us will fall somewhere between the two extremes noted above), you can change it and improve the whole quality of your life. Sleep is a state that takes up approximately a third of our lives. It repairs us, rests us and renews us physically. While replenishing the energy spent during the day, it also renews us emotionally, creating the possibilities of fresh starts, and changes of moods. We often say, I’ll sleep on it, and trust the wisdom of the unconscious hours to bring us the answers we need.

The quality of our sleep reflects our physical and emotional health and absence of sleep creates health problems. Sleep is as important as food and water. Deprived of sleep for more than three or four days, most people begin to hallucinate, seeing and hearing things that are not there. So without the refreshment of sleep, we cannot even know what is real and what is not. So it’s not surprising that insomnia and poor quality sleep have an effect on the way our brains work. Even after one night of poor sleep, mental sharpness and performance diminish considerably. Recent research indicates that both verbal reasoning and judgment are affected by lack of sleep. A recent study by the American Automobile Association (AAA) revealed that 2 out of 5 Americans drive drowsy and about 1 in 6 fatal accidents are caused by a dozing driver. So sleep is tremendously important for good brain functioning as well as your physical well being. Now that you are reading this book, congratulate yourself! You’re already taking the first step toward claiming healthy sleep for yourself. © 2011 Stewart Consultants, LLC


The Quality of Your Sleep Let’s first of all assess how severe your pattern of poor sleep or insomnia, really is. There are degrees of it, and it can get worse at times of stress, illness and often, pregnancy. Age also seems to play a role in diminishing the need and quality of sleep. However, if you establish good sleep habits now, you will be able to ride through the changes in your life with greater ease. Here’s a quick questionnaire to assess your quality of sleep.

Do you ......... Have difficulty falling asleep – thinking about this and that


Score 4

Sometimes Score 3


Score 2


Score 1

Wake up at 3 or 4 in the morning and can’t get back to sleep again Wake up several times in the night and feel tired in the morning Feel anxious about sleeping, especially when away from home Doze off during the day or feel tired during the day and/or hungry

Have a partner who disrupts your sleep i.e. snoring, shift work, keeping different hours

© 2011 Stewart Consultants, LLC


If you have scored 20 - 30 You have severe insomnia and need to make improving your sleep a priority, otherwise your general health may suffer.

If you have scored 13 - 19 You have a moderate problem. If you take steps now to improve your sleep, you will enjoy a better quality of life. If you have scored 12 - 6 You have a mild problem, but could improve your sleep, so that your insomnia doesn’t worsen.

If you have scored 5 or less You have a minor problem, which is good news. But it’s worth reading this book and becoming sleep-wise as sleeplessness can increase with age and stress.

The Phases of Sleep Brain waves reflect our state of mind. Concentrating on a difficult problem, feeling calm or entering deep sleep all activate different brain waves. An easy way to understand your brain states is to think of music. Beta – a march, with regular beat and pace. This is the brainwave of concentration and anxiety.

Alpha – more relaxed melodic piece of music that goes up and down. This is the brain wave we tend to have when we relax.

© 2011 Stewart Consultants, LLC


Theta – a lullaby, slow and languorous. This is a brainwave we have when we sleep, and in some, though not all, states of meditation.

Delta – a natural sound like waves rumbling on a distant shore. This is the brainwave of deep sleep.

These are the phases of sleep and the brainwaves that are associated with each phase:

Stage 1

This is where you feel you are drifting in and out of sleep and you can easily be awakened. Sometimes you experience jerky movements in your muscles or a startling sound in your brain as part of the process. Your brain is drifting from alpha to theta.

Stage 2

In this stage of sleep, your brain waves become slower. There are occasional brief bursts of rapid brain activity. Eye movements stop. It accounts for about 50% of your sleeping time. This is the best stage for napping because you don’t go too deep. Now you are in theta.

Stage 3

This is the first stage of deep sleep. Your brain waves are a combination of slow, delta waves, interspersed with slightly faster, theta waves. You can feel very disoriented if you are awakened during this stage.

Stage 4

This is the second stage of deep sleep. It’s like Stage 3 except it’s deeper because the brain is creating slow, long delta waves all the time. It’s absolutely important to have enough of both stage 3 and stage 4 in order to wake up feeling refreshed.

© 2011 Stewart Consultants, LLC


Stage 5

This is the stage of REM Sleep (Rapid Eye Movement), in which you dream. We spend about one fifth of our nights in REM sleep and dreams come from this state. It usually begins about 70 – 90 minutes after you fall asleep. Your breathing becomes fast and shallow, heart rate and blood pressure increase and men tend to develop erections. If you have a cat or a dog, you can often detect when they go into REM sleep as their paws and whiskers twitch and eyelids flutter. As the night wears on, the time spent in REM sleep increases and the deep sleep stages decrease. We do not fully understand REM sleep but it does seem necessary for the creation of memories and health generally.

You can see from this that if you wake up during the night and start thinking about your problems, you will most likely be in the beta brainwave state. It’s a long way from beta to delta! Try listening to some gentle music to calm yourself down and ease into those more relaxed brain waves. And make it an absolute rule not to try solving your problems at night.

Sleep’s Amazing Repair System Sleep is vital for maintaining our physical and mental health. Your body is active during the day, digesting food and moving around. During sleep, far less energy is expended on either of these activities. That energy can be diverted to repairing and cleaning your body at the cellular level. Think of millions of sleep workers bustling though your cells, carrying out maintenance work and removing the trash. So when you wake up in the morning, the house has been dusted and swept and everything is fresh and clean. But without this, blood vessels can become clogged, organs can become inflamed, and your body can become stressed. © 2011 Stewart Consultants, LLC


Short length of sleep and poor quality of sleep has been linked to the following conditions:

Heart Attacks and Strokes Lack of sleep has been associated with higher blood pressure and higher levels of bad cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

Stress When your body doesn’t get enough sleep, or enough good quality sleep, it is stressed. Your blood pressure increases and your heart rate goes up. This is like the stress your car engine would undergo if you drove in first gear all the time. It would quickly wear out. Frequently relaxing and calming our brain waves aides in keeping our bodies in optimum condition.

Inflammation Stress hormones raise the level of inflammation in your body. This puts you more at risk for heart problems and associated conditions as well as cancer and diabetes. Inflammation is probably responsible for the negative effects of aging.

Fibromyalgia Fibromyalgia is a painful condition caused by a multiplicity of factors. It causes joint and muscle pain, fatigue, morning stiffness, depression and anxiety. Disturbed sleep seems to be an important cause.

Obesity Obesity is a serious medical condition which often shortens life as well as making it less enjoyable. Researchers have found that people who sleep less than 7 hours a night are more likely to be obese or overweight. It is believed that the hormones controlling appetite are disrupted by lack of sleep.

Š 2011 Stewart Consultants, LLC


Why Natural Sleep is Important According to the National Institute of Health (NIH) a behavioral approach is more effective than any other for improving sleep habits, including taking medicine. This is because sleeping pills: Often provide poorer quality of sleep than natural sleep. Dreaming and deep delta can be affected. Have side effects, which can include drowsiness the following day, as well as dry mouth, stomach upset or constipation.

Build up tolerance, which means that the more often you take them, the greater the dose you will require for the same effect. That could lead to more side effects.

Create dependence, which means that you could become psychologically addicted to them and feel that you cannot sleep without them. This is why they are controlled substances available by prescription only.

Can cause drug interactions - if you are taking other medications, such as painkillers or certain prescription medications, you may create a potentially life-threatening drug interaction.

Could mask an underlying medical problem. Some serious illnesses cause insomnia, which is an important early warning sign. Early diagnosis always improves chances of successful recovery.

This does not mean that you should never take sleeping pills. Sometimes, short-term use of sleeping pills is necessary. But, in the longer term, relying on them will not solve your sleeping problems. It’s useful to know that sales Š 2011 Stewart Consultants, LLC


from sleeping pills accounts for about $4.5 billion dollars annually. So drug companies have a great deal invested in marketing these to the public. For example, a large company named Lunesta has spent over $1 million a DAY on advertising! The good news is that, by becoming sleep wise, you will take back the power of creating natural sleep for yourself.

Natural Cures for Sleep The best remedies for sleep are natural – changing your lifestyle and using the power of your brain and body to create sleep. Throughout this book, we will be discussing many natural behavioral cures for sleep.

Resetting Your Sleep Patterns The whole of this book is really about ways you can reset your sleep patterns and create the sleep you want and deserve to have.

Here’s a useful technique that you can use both day and night to gently turn your mind from beta to alpha. Although this is a technique to help you sleep, it also assists you during the day when you encounter obstacles. Some things cannot be solved by thinking alone, they require a greater perspective than the beta state allows. Use this technique to help you slow down your rational mind and allow your intuition to open new pathways and uncover fresh solutions.

© 2011 Stewart Consultants, LLC


Remember that alpha is the gateway to sleep, as it means you’re much calmer than beta’s more logical activity. You can’t will yourself logically from one state to another, but you can create bodily circumstances that will favor a switch from beta to alpha. If your mind is very active, for example, thinking things through logically, making judgments and creating arguments, you are unlikely to be able to fall asleep naturally without switching your brain state. As we relax, we go from beta, which is about solving problems to alpha, which is a more relaxed and calm mindset. Only then can we get into the deeper brain states, theta and delta and fall into deep sleep. Sleep Resetting Exercise

Find a comfortable place to recline and let your body rest comfortably there. Become aware of the feeling of your breath as it passes by the very tip of your nose. Rather than doing anything about your breathing, just observe its flow in and out. . . in and out. Do not try to adjust your breathing at all. As you inhale say to yourself, “Inhaling,” and as you exhale say to yourself “Exhaling.” If your mind ever starts to wander away from your breath, gently encourage yourself to return to the awareness of feeling your breath passing by the tip of your nose. With practice, you may notice the mental/physical change that takes place when you shift from beta to alpha. Proceed like this for 5-20 minutes and enjoy the deep sense of relaxation that accompanies this style of breathing. Be easy with yourself and use no force whatsoever with your breathing and you soon may find yourself falling asleep.

© 2011 Stewart Consultants, LLC


Chapter 1  
Chapter 1  

A Guide for people who suffer from sleep troubles and insomnia. Learn natrual cures for overcome sleep problems.