Are You Getting Enough Sleep?

Did you know that chronic sleep deprivation may effect:

  1. Learning and memory
  2. Metabolism and weight
  3. Mood
  4. Cardiovascular health
  5. Immune function
  6. Muscle and joint pain

Survey conducted by National Sleep Foundation reveal that at least 40 million Americans suffer from over 70 different sleep disorders & 60% of adults report having sleep problems a few nights a week.

I know if I don’t get my 6hrs of sleep I can’t function the next day. 

Let’s discuss some of the factors that may affect the quality of your sleep:

  • Stress – Do you ever wake up in the middle of the night? When stressed your adrenals release cortisol & adrenaline which are excitatory hormones. 
  • Alcohol – You may feel like you are getting a better sleep after couple of alcoholic beverages but the review of 27 studies shows that alcohol actually reduces REM sleep. REM sleep happens about 90 minutes after we fall asleep. It’s the stage of sleep when people dream and it’s thought to be restorative. Disruptions in REM sleep may cause daytime drowsiness, poor concentration, etc.
  • Traveling – Especially traveling across several time zones, This can upset your biological clock also known as “circadian rhythm” Below see exercises
  • Environmental Factors – Room that’s too hot or cold, too noisy or too brightly lit can affect your sleep.
  • Electromagnetic Field – EMF’s are electrical and magnetic negative energy fields  which are  invisible lines of force associated with the production, transmission and use of electric power such as those associated with high-voltage transmission lines, secondary power lines and home wiring and lighting. They weaken the human biofield, degrade the individual cells and can disrupt normal biological functions including sleep.

Working the night shift, sleeping near a constant light source can dramatically lower your melatonin levels. Melatonin is a hormone that controls your sleep/awake cycle, it has strong antioxidant effects, helping us to battle the daily wear and tear effects of free-radicals and thereby slow cellular aging, it is also a powerful regulator of sex hormone production.

If you are one of the 40 million Americans that are suffering from sleep then what steps you can take to improve your sleep?

Here are some helpful suggestions for you:


  • Go to bed at the same time every night
  • Have a pre-bedtime routine, take a worm bath/shower, read a book, listen to a relaxing music. (love to hear your pre-bedtime routine)
  • Expose your body to sunlight during the day, remove your sunglasses. Sunlight exposure during the day will help your body to create more melatonin at night. 
  • Your bedroom should be dark, quiet & cool. Any light from a TV, computer or a nightlight will interfere with your bodies’ melatonin production.
  • Eat/drink 2-3 hours before bedtime. this is a general rule that may not work for some. 
  • Often walk barefoot on grass, dirt or at the beach, this will reset you bodies internal clock.
  • Keep your bedroom free of electrical appliances: computers, cell phones, microwaves, etc. 
  • Get regular massage, people with insomnia tend to have low serotonin levels. Serotonin is a hormone produced by the body that is the precursor to the sleep hormone melatonin. Massage affects the biochemistry of the body. Besides   lowering the amount of stress hormone cortisol it also increases serotonin production. The increase in production of serotonin promotes a good night’s sleep. Massage also activates your parasympathetic nervous system. This slows your heart ­rate, lowers your blood pressure and makes you feel much more relaxed. For massage to help you get sleep get a massage as close to the end of the day as possible. After your massage avoid brightly lit areas and physically strenuous activity. You should use the time between your massage and sleep to wind down and relax.
  • Beat Jet Lag Yoga ? ?:

After Flying East to West:

Stable & balancing posture will energize you & help you stay awake until bedtime

  1. Stand with your feet parallel & your arms at your sides
  2. Inhale, come up on your toes, and sweep your arms forward & up. Hold the breath for 3 seconds, keeping your chest expanded
  3. Exhale, tighten your belly, and lower your heels & arms. Repeat this sequence 4 times
  4. Inhale, come up on your toes, and sweep your arms out to the sides & overhead. Hold the breath for 3 seconds, keeping your chest expanded
  5. Exhale, tighten your belly, and lower your heels & arms. Repeat this sequence 4 times

After Flying West to East:

Downward moving vital energy posture will calm you & help you sleep

  1. Lie on your back with your knees bent, feet off the floor, hands on knees, and arms straight
  2. Inhale, tighten your belly, then exhale & slowly bring your knees towards your chest. Hold your breath at this posture for 2 seconds
  3. Inhale, then exhale & move your knees away from your chest, straightening your arms
  4. Repeat 8 times, progressively lengthening both the inhalation & the exhalation

PS: Are you getting REM sleep?

PPS: What essential oils will help you with sleep?

About the author 

Ani Papazyan BS, CN, LMT, LE

As a Pain Resolution Practitioner, I empower individuals to conquer body pain, reclaim their lives, and embrace personalized wellness based on their unique genetic makeup, offering tailored solutions, self-help techniques, and transformative strategies.

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