When I don’t eat well, I don’t sleep well. Why is it that we feel so poorly when we don’t get a good night’s sleep? The answer lies in our hormones. Our bodies need to work properly, and the best way to hormonal health is through our food. Whole foods! Foods left in their original form like fruits, vegetables, legumes, seeds and ancient grains. This is because processed food in and of itself can cause stress.

Two faced cortisol

Have you ever been late for a flight at the airport? Many of us have had that harrowing experience rushing into the airport, dashing to the check-in counter, and then eyeing the long line at security. All the while constantly looking at our watch and wondering how we can possibly get to our plane on time. You have to figure out how to get on that plane, and fast. Think of the extra energy your body seems to find. It’s commonly referred to as “fight or flight” mode (pun intended). Where does it come from? It’s a so-called stress hormone called cortisol. It makes us more aware and more alert.  It cranks up energy fast.  It helps us perform at higher levels —important for professional athletes. But there’s a downside—stress is not helpful for sleep.

Let’s look at another example. If I cut my hand, the injured area would turn red, swell, and feel warm. It’s the body’s natural response to heal. Like the airport scenario, cortisol is added to the equation to help regulate my injury. Why is cortisol involved in both situations? Stress! Our bodies will respond with cortisol whether you’re late for a flight, cut yourself or—you guessed it—eat a poor diet. Stress is stress. Our body doesn’t know the difference between one stress and another. Each time, our brain’s natural response is to flood our bodies with cortisol.

High cortisol levels and a good night’s sleep are simply not good bed companions. Constant stress creates abnormally high cortisol levels that can cause us to “burn out” and crash. We have trouble fighting off being sick. It reduces our glucose metabolism during sleep and fails to break down our food into energy. Neither I, as a professional athlete, nor anyone else, can be successful if we don’t recover from our daily activities with proper sleep.  A first step to balance cortisol levels and recover during sleep is to eat well.

High cortisol levels and a good night’s sleep are simply not good bed companions

Let our bodies do the work

After a restful night’s sleep, I wake up feeling rejuvenated and strong.  Why? It’s because I gave my body a chance to repair itself. I allowed Growth Hormone (GH) to do its job. It repairs and strengthens our bodies at night during a phase called “deep sleep”. But getting into “deep sleep” is no piece of cake (yes, another pun). We have trouble getting into a deep sleep if we have eaten sugar.

I have trouble sleeping if I have high stress. To avoid stress, I eat foods low or absent in sugar. Sugar is quick energy, and our bodies have a desire to use it immediately. But the body has something in there called insulin that sucks up sugar.  More sugar means more insulin.  High insulin mean lower GH levels, and when you have low GH levels it can’t do its normal repair work. Lower GH levels mean we typically wake up groggy and tired.  And it’s often a product of unhealthy foods. A tired brain is a sloppy brain. That’s why at night we don’t crave a vegetable. We want a cookie. We want sugar.  Our sleep deprived brain resorts to primitive instincts. It wants energy now! That’s why we instinctively reach for comfort foods that are high in refined sugar and unhealthy fat. Poor food choices can cause a rather unhealthy sleep cycle.

Whole foods to the rescue

First and foremost, eating whole foods isn’t about one or two specific foods. Yes, foods like tart cherry juice and kava tea can help you sleep. But that’s using a band-aid when you need a more significant treatment. In other words, you need to eat whole foods throughout the day. Whole foods will keep you energised all day and naturally encourage sleep as night approaches. Eat whole foods rich in fibre. High fibre foods like Savi seeds or almonds help dull the effect of the sugar we already have in our diet.

Secondly, healthy fats are important. They help keep energy levels up during the day. Shawn Stevenson, the author of Sleep Smarter, compares our metabolic system to a fire. Eating simple carbohydrates is like putting strands of paper on the fire. It will quickly turn bright, but it will then burn out equally fast. It cannot sustain the fire. However, eating healthy fats is like throwing a wooden log into the mix. The fire will burn for a very long time. Healthy fats are also healthy for our immune system. Eat avocados, walnuts, Brazil nuts, pecans, flax and hemp seed, olive and coconut oil. They all make for a healthy immune system that can help us recover quickly during sleep.

Eating healthy fats is like throwing a wooden log into the mix. The fire will burn for a very long time

Thirdly, supplement your healthy fats with protein. There was a study in 2008 where healthy men were fed a high fat/protein diet and a low fat/protein diet. (High fat/protein meant 1% carbs, 61% fat, 38% protein. Low fat/protein meant 72% carbs, 12.5% fat, and 15.5% protein.) The diet with higher fat and protein content increased all stages of deep sleep. The second diet did just the opposite; sleep quality was decreased. The following are great examples of meals with a combination of healthy fats and protein:

• Grains with Legumes – Sample Meal: Lentils and rice
• Nuts with Legumes – Sample Meal: Black bean and cashew salad
• Legumes with Seeds – Sample Meal: Lentil Dal and sunflower seeds
• Grains with Dairy – Sample Meal: Goats cheese and rice pasta

I may be small but I pack a punch

It’s time to start talking about some little guys that can really be game changers in the sleep world: Micronutrients. These little guys are the building blocks of healthy hormones and can give you some serious ZZZs. They include minerals, vitamins, enzymes, trace minerals, and phytonutrients. A former doctor of the United States Navy Seals found that emphasising the importance of micronutrients drastically improved his soldiers’ sleep quality. His name is Kirk Parsley and, as a new doctor to the Seals team, he had many soldiers coming to him complaining of sleep problems. They were taking medications so they could sleep. He began by taking blood samples from his soldiers and found shocking results. Physically, they appeared to be in peak physical condition. But Dr. Parsley said that “metabolically, they looked like crap.” The tests came back with low testosterone, low growth hormones, low insulin sensitivity, and high inflammatory markers. He realised his soldiers were lacking proper micronutrients. In addition to promoting the importance of whole foods, he came up with a drink consisting mainly of vitamin D, magnesium and tryptophan. His nutrition plan worked.  The majority of his soldiers no longer needed sleeping pills.

Final thought

All athletes get the same professional advice about eating and sleeping, and the average person might think they’d adhere to the rigid rules. But rules are meant to be broken, even by athletes who should know better. I know some who spend time in the middle of the night eating pizzas. Some have the occasional extra beer. We, too, struggle with always putting the right foods in our bodies. Eating correctly is constantly changing and a lot depends on what’s right for each individual. However, through my career I’ve learned that a good night’s sleep starts as soon as I get up in the morning. Fuelling my body to aid in sleep shouldn’t be limited to a certain meal or snack. It’s a routine. My advice is don’t get overwhelmed and start drastically changing your diet. Change isn’t overnight. Good nutrition habits take time; even for those whose careers depend on it. Improving sleep patterns through nutrition is not about perfection. It’s about being aware.

The post How poor sleep quality affects your life (and what you can do about it) appeared first on Complete Wellbeing.

Why do we persist in thinking that it’s efficient, effective, and macho to function on as few hours of sleep as possible?

For one, we simply don’t understand the importance of sleep and the serious deleterious consequences of sleep deprivation on health and performance. These include a significantly higher risk of high blood pressure [heart attacks and strokes], type-2 diabetes, depression, influenza, skin and allergy conditions, cancer, Alzheimer’s disease, and obesity. Furthermore, sleep deprivation disrupts cognitive processing, including acquisition, retention and recall of information, as well as diminishing our creativity, and critical thinking skills.

Along with not understanding sleep’s importance, many of us suffer occasionally from one or more of the 89 known sleep disorders and are unaware of the proper treatments. In a culture that devalues sleep, we think we can accomplish more if we sleep less. Nothing could be further from the truth. After 16 hours of being awake, we are incapable of performing efficiently and effectively; mistakes are made and accidents and illness often follow. The bottom line is that most of us have no clue as to what constitutes good sleep hygiene and how to obtain a great night’s sleep for a better tomorrow.

Here are five golden rules of sleep:

1. Determine your personal sleep requirement

How many hours of sleep do you get per night? The majority of us are moderately to severely sleep deprived. In fact, 71 per cent do not meet the recommended 7.5 – 9.25 hours per night.

Determine and meet your sleep requirement every night. It’s hard-wired, not adaptable! There are individual differences that are genetically determined. For example, if both of your parents are short sleepers, you may be one of the lucky five per cent of the population who can perform satisfactorily on less than six hours of sleep per night.

An adequate night’s sleep should leave you feeling wide-awake and energetic all day long, with little to no need for an afternoon nap. If you experience daytime sleepiness, start by adding 15 minutes to your normal routine each night until you feel fully rested all day long. This is your set point for a great night’s sleep.

The majority of us are moderately to severely sleep deprived

To test your finding, you should subtract 15 minutes of sleep for a night to see if it affects your energy levels the next day. If you are a bit sleepy, you’ll know that you are not quite meeting your required amount of sleep. Most people will find they should add at least one more hour to their current sleeping time. If that’s you, you’ll quickly realise that you never really knew what it’s like to be fully alert and at your best physically, emotionally and cognitively. We need to value sleep. To be healthy and a peak performer, sleep is not a luxury; it’s a necessity.

2. Establish a normal sleep/wake schedule

While you may be tempted to make up for lost sleep during the week by sleeping longer on the weekends, this can be very disruptive to your circadian rhythm. Instead, try to go to bed and get up at, or near, the same time every day. We only have one biological clock that determines our wakefulness and sleepiness, not one for the weekday and one for the weekend.

We must synchronise the sleepy phase of our biological clock with the hours we spend in bed and the waking phase for the hours we are out of bed. If we vary our sleep/wake schedule, it has the same effect of eastbound jet lag. We will have daytime sleep inertia, feel drowsy and lack mental clarity throughout the day.

Take a hot bath, do some easy stretching, yoga, or meditation before sleeping to help you relax

3. Use these proven strategies for great sleep

Get plenty of exercise everyday, even if it’s just taking the dog for a 20-minute walk after dinner. Avoid heavy cardio workouts within an hour of bedtime. Eliminate caffeine after 2pm. Even decaffeinated coffee contains small amounts of caffeine, so avoid that too if possible. Refrain from drinking alcohol within three hours of bedtime. Alcohol in large amounts is a stimulant, not a sedative. Therefore, while you may feel that alcohol helps you fall asleep, it actually disturbs your sleep every 90 minutes thereafter.

Be sure to avoid the use of electronics within one hour of bedtime. Television, computer screens, and iPads contain blue daylight spectrum light that blocks the secretion of melatonin, thus making it more difficult to fall asleep when you turn off the lights. If you must watch these screens, be sure to use blue daylight spectrum blocking glasses. Make sure that your bedroom is quiet, dark, and cool. You can also take a hot bath, do some easy stretching, yoga, or meditation before sleeping to help you relax.

4. Get one block of continuous sleep

To give you adequate nocturnal sleep in one block of time, avoid naps and falling asleep in the reclining chair after dinner. Those with insomnia must avoid any napping. Continuous sleep does not mean totally uninterrupted sleep. It’s completely normal to wake up several times during the night. Don’t worry if you can fall back to sleep within 20 minutes. If you do find yourself awake for longer, you might remain awake for as long as 90 minutes. Get out of bed, keep the lights low and read a book or do some light housework rather than toss and turn in bed.

Sleep loss doesn’t disappear by itself—you have to pay it back

5. Make up for lost sleep

For every hour you are awake, you increase your sleep debt. It takes one hour of sleep to make up for every two hours of being awake. If you are up for 16 hours, you need to sleep eight hours that night to fully restore your energy.

Sleep loss doesn’t disappear by itself—you have to pay it back. Compare your sleep to a bank account; if you make a withdrawal, the balance is reduced until you put money back into your account. Similarly, if you have a sleep debt, your loss accumulates. Therefore, make up for lost sleep as soon as possible. You can’t do it all at once, but after a week of adequate sleep you should be back on track.

Lauren Sietz is pursuing a Master’s degree in Physician Assistant Studies.
Emily Coolen is a certified personal trainer and sleep educator.

The post The five golden rules of sleep: Ignore them at your own risk appeared first on Complete Wellbeing.

“The higher your energy level, the more efficient your body; the more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”
—Tony Robbins

Have you ever felt that it was simply impossible to be healthy, fit and full of energy every day of your life? And that there is just no time at all left in the day for you to take care of YOU? How many times have you promised yourself that you would eat healthier foods, only to realise that it was far more time-consuming, and involved a lot more preparation, than you had expected? Or have you promised yourself that this is the year that you will exercise regularly, paid a good chunk of change for a gym membership, an exercise or a yoga class, or a season of ballroom dance classes, and then never got back there after the first couple of workouts or sessions?

What determines our levels of energy and vitality?

Being truly healthy, fit and vibrantly energised is the sum total of all that we do, each and every day—mentally, physically, emotionally and spiritually. Your daily habits must nourish your body, mind, heart and soul. For example, when your body and mind are relaxed, and you are at peace, and in a state of pleasure, your metabolism and digestion function at their peak efficiency.

We’ve all heard the expression: You are what you eat! Well, yes, and no…

Yes, we do need nutrient-dense foods, packed with all of the essential nutrients necessary for optimum efficiency of the thousands of metabolic functions going on simultaneously, 24/7, throughout our bodies. However, there’s much more to it than eating right.

The perfect diet—and they still died!

To exemplify what I mean by this, let me just ask you a simple question. Have you ever known someone who has eaten a seemingly perfect diet? A diet that included lots of raw, organic fruits and vegetables, meats that are hormone and antibiotic-free, wild omega-3 dense fish and other healthy fatty acid sources, 100 per cent whole grain products, lots of water, no fast foods, and a minimum of sweets and processed oils? Plus, they exercised regularly, and even attended yoga classes [although usually for the wrong reasons: for exercise and weight loss rather than for breathing, relaxation and meditation!]. Suddenly this person is diagnosed with cancer, or some other major illness, and shortly after that, they’re dead. And you’re mystified. How could this happen? They did everything perfectly—and still died!

Well, it’s not that simple. It’s so much more than just what we eat. And here’s a surprising fact: not all exercise is created equal either. What’s more, if we are continually stressed out with work, or life—especially if it’s work we dislike, or a challenging relationship we’re immersed in—and we lie awake night after night, worrying about our job, kids, marriage, unpaid bills, how do you think all of those negative thoughts and sleepless nights are going to affect our health?

What’s all the fuss about taking time out to be still?

Let’s face the facts here! If we don’t take time out to just be still and breathe deeply, we will develop a lack of oxygen flow. And oxygen is essential for the maximum utilisation of all of those nutrients in our healthy diet. Without oxygen, there is simply no life! Furthermore, if we don’t take time out to relax, our bodies will be in a constant state of tension. And this chronic tension creates constriction of our blood flow, our airflow, our cellular uptake of water and nutrients, and eventually our bodies will no longer efficiently eliminate toxins and other metabolic waste by-products. Whew! No wonder we have no energy!

Remember, be here now…

Many years ago, during my very early 20s, after several years of yoga training in Toronto Canada, I decided to hitch-hike around the world until I arrived in India, where I planned to fully explore the field of yoga in the country of its origin. After all, I am a product of the 60s! And of the stressed-out, tired-out, shallow-breathing, North American culture, where keeping up with the Jones was more important than inner reflection, healthy self-care, harmony, peace and balance.

The Beatles, our revolutionary rock band in the 60s and 70s, had sojourned to India on many occasions. And they, single-handedly, ignited in the youth of the era the desire for a new way of ‘being’ versus always ‘doing’. They opened the doorway for many of us to explore our innermost authentic selves, to reflect on our deepest held values, and to explore our individual and unique purpose for being here now. And today, science has proven that living a purpose-driven, authentic life, with passion and compassion, while embracing each moment fully, is one of the keys to unlimited energy and vitality.

If we don’t take time out to just be still and breathe deeply, we will develop a lack of oxygen flow

In fact, many of us had even read the heart- and soul-expanding book, “Remember, Be Here Now,” by Ram Dass. It was such an amazing walk down memory lane a few evenings ago when I had the opportunity to listen to an interview with Ram Dass—he had survived a massive stroke a few years ago. He reflected on how the stroke had shifted him from an ego-driven lifestyle to a much deeper experience of love for humanity and the Universe. And this, in turn, had given him the energy and strength to continue despite this horrific experience. It was such a profound reminder of the ego-driven slogans of the 60s and 70s: “I have to find myself,” or “I am going to ______ [fill in the blank with where] to find myself.” As if we were somewhere other than where we were in that moment! It took me a very long time to realise the truth that wherever I am, there I am. There was just no way to get away from myself. But that’s the subject for another article…

So, what did yoga teach me anyway?

What did I learn during my yoga experience in India? Far more than I can share here, that’s for sure! However, a set of five key universal principles for maximum health and longevity provided the foundation for the extensive teachings I underwent while there—and those five universal principles have remained the cornerstone of most of my personal life, and pretty much all of my work with my patients and clients, since those early years. When I personally veer away from these principles, the price I pay is very high. When I fully embrace and live these five principles, incorporating them into my daily life, I am filled with energy, vitality, joy, and a love of, and for, all life on the planet and in the Universe. What’s more—my patients and clients express the same outcomes!

Okay, I can hear you now… enough already! What the heck are the five key universal principles?

The fact is, they are so simple, that anyone can understand them. The challenge for many is incorporating them into their daily lives. You see, the way they were taught to me, and the way they are taught by many yoga practitioners today, involves a lot of time and effort, and complicated practices.

When I fully embrace and live these five principles, incorporating them into my daily life, I am filled with energy, vitality, joy

The energy code

So over the years I’ve adapted them into simpler, quicker, easier to implement, 5-minute strategies that anyone, anywhere can consistently incorporate into their lives and maintain on a daily basis. And the best part is that the word ENERGY is the acronym for the five key universal principles, so all you have to do is practise E.N.E.R.G.Y.™ everyday and you’ll be set to create and experience energy and vitality in your life easily, [almost] effortlessly and instantly everyday. No accidents or coincidences with this acronym… after all, the word ENERGY has such an energetically positive vibrational frequency, you can feel it when you say it. It’s vibrant, alive and colourful. So E.N.E.R.G.Y.™ just plain works! Try it and you’ll see for yourself.

Before I go into ENERGY as the acronym for 5-Key system, let’s first look at the five age-old principles that have guided yoga practitioners for thousands of years. These principles incorporate the health of the whole person, not just the physical, or the emotional, or the mental, or the spiritual part—but the whole mind-body-spirit concept. There is true health only when all parts of you are functioning synergistically in balance —and in harmony—with each other.

The 5 key universal principles

From the day you are born until the day you leave this magnificent planet, the five key principles for optimum health, unlimited energy and vitality are the same:

• 

  Deep, Slow, Rhythmic Breathing

• Healthy, Natural, Whole Food Nutrition
• Regular, Cell-Regenerating Exercise
• Relaxation, Rejuvenation and Meditation [Daily restorative relaxation and communication with God, your Higher Power, or your Higher Self]
• Attitude of Gratitude [Optimistic, self-empowered thinking and meditation]

Let’s expand on thought patterns that will support you in developing and maintaining your daily practice of the five essential key principles.

» Deep, slow, rhythmic breathing

Think: Oxygen for protection of your body against cancer, heart disease, diabetes, multiple sclerosis, fibromyalgia, lupus, premature ageing.

» Healthy, natural, whole food nutrition

Think: Orchestral symphony, and synergy, of the thousands of vitamins, minerals, antioxidants, phytochemicals, bioflavonoids, enzymes, and probiotics working together, for maximum efficiency of all your body’s thousands of metabolic functions.

» Regular, cell-regenerating exercise

Think: Development of strong, healthy, invigorated, vital cells [Remember: “vital” health begins at the cellular level!], leading to strong healthy tissues, ligaments, organs, and strong, firm muscles for support, nourishment and development of strong bones.

» Daily restorative relaxation, rejuvenation, and meditation… includes prayer

Think: Time out for nervous system regeneration, tension and stress release, total body balance and harmony, and inner peace and calm.

» Optimistic thinking and [more] meditation… includes an attitude of gratitude

Think: Self-acceptance, self-love, self determination, self esteem and the power of your words, thoughts and intentions in the creation and realisation of your deepest desires and visions for your life.

We’ve all heard that a change is better than a rest…well, there’s a lot of truth to that statement. Think about how tired and fed-up you felt just before a vacation. All you could think about was vegging out on the beach, or luxuriating in a comfy bed until late in the morning. But is that what happened? Very likely, not! Right? Just being in a different place, seeing and doing different things, created within you an energy surge that you hadn’t previously thought possible.

So, change what you’re doing, make it a healthy change, do it for a few minutes—and watch out! The fabulous results you experience may just amaze you. You’ll be jumping out of your skin with renewed energy and vitality!

Save your naps for when you hit the pillow at night. You’ll sleep a whole lot better at night if you don’t nap during the day

ENERGY as an acronym for making those vital changes

Wait! We’re not done yet! Do you remember that the word ENERGY is the acronym for what I learned so long ago, and that it’s the very foundation of everything I teach my clients today? Well, here it is! Such a simple tool to remind you each and every day what you can do to instantly create energy in your life!

E – Exhale first [You have to exhale fully first to then fully inhale!]

N – Nutrition excellence daily [Whole, unprocessed, natural food everyday!]

E – Exercise for cell rejuvenation [Works rhythmically with your body fluids.]

R – Relax, rejuvenate [and meditate] for Your Soul

G – Gratitude attitude [What you focus on expands!]

Y – Your five keys to INSTANT E.N.E.R.G.Y.™ [You do what works for YOU!]

So, are you ready for some of that instant energy? Get ready! Get set! Go!

10 quick tips to take you from energy deficit to energiser bunny

To give you an energy and vitality boosting jumpstart, here are 10 of my favourite quick and easy tips and strategies that you can do right now. Each takes only a few minutes, and will instantly create a delicious feeling of energy—right at the moment you thought the only solution was to take a nap [Napping, by the way, is a cop out]. It leaves you feeling sluggish and bleary-eyed just when you need to feel alert and full of life. Save your naps for when you hit the pillow at night. You’ll sleep a whole lot better if you don’t nap during the day. Instead, do something that will invigorate you and get your blood and oxygen flowing.

1. Chug the jug of water: Obvious, but worth reminding. Drink at least eight large glasses of water each and every day! More if you’re an athlete. Water is essential for every metabolic function in your body. Avoid the sugary, and/or caffeine dense, beverages.
2. Get off your seat and on your feet: When you feel yourself dragging, take a walk around the block, swim a few laps, or go for a short bike ride. Or bounce away on a mini-trampoline for five minutes… Detoxes your lymphatic system at the same time! You’ll be amazed at the energy boost you get without any artificial stimulants.
3. Feel that whole food rush: Nothing beats whole, unprocessed, natural, organic, non-GMO foods for nutrient-dense, life-energising nutrition. Rule of thumb: avoid foods with labels. But if they have labels, and if you can’t read it, don’t eat it! 80/20 Rule: 80 – 90 per cent healthy foods, 10 – 20 per cent fun foods.
4. Get the ZZZ’s to maintain the peazzz: According to The Better Sleep Council the less sleep, the more moody, less alert and less energetic you’ll be! [FYI: Peazzz = Peace!]. So get 7 – 8 hours per night.
5. Cast a spell with self-talk: Magically transform your energy deficit to an energy blast with positive self-talk. Stick inspirational quotes and affirmations everywhere: fridge door, bathroom mirror, office walls, desk, in your car… you name it. Repeat often: “I am the master and creator of my own destiny!”
6. Take 5 now to save 5 later: That’s take FIVE MINUTES now to save FIVE YEARS later! Whenever you feel any level of stress, stop everything, put your feet up, relax, exhale first, and then just breathe deeply in and out for five minutes.
7. Cop an attitude of gratitude: What we focus on expands, so why not focus on the things we’re grateful for, so that we get more to be grateful for? Just makes sense, right? So, write five gratitudes a day into a dedicated Gratitude Journal. And everyday, tell someone something about them that you appreciate.
8. Stop ‘should’ing on yourself: Write down all of your ‘shoulds’ on a piece of paper, then crumple it up, and burn it! You’re never going to do them anyway, so why keep ‘should’ing on yourself? Just let them go!

9. 

   Laugh until you cry: Next time you need a burst of energy, just laugh until you fall off your chair—or out of your bed. Watch a hilarious old comedy [Lucille Ball always works for me!], read a joke book or a comic, or head on over to YouTube and search for “hilarious videos” and stand-up comedy clips.

10. Buzz around instant energisers: Some foods that create a “buzz in your bod” include the following brain-boosting, high-protein, low-fat foods:
    • Beans, peas, lentils
    • Low-fat cottage cheese
    • Chicken breast, skinless
    • Low-fat veggie cutlets
    • Eggs, free-range or fertilized
    • Non-fat plain yoghurt
    • Nuts and seeds
    • Fish, fresh or canned in water

Here’s the deal! You’re about to open your own parachute—and fly through the rest of your life. Are you ready to take flight? You see, the five universal keys are your “energy and vitality” parachute. And as the saying goes, “It’s no good [the parachute] unless it’s open!” So read and implement the above strategies [to open up your parachute] and soar higher than you’ve ever soared before… with eternal grace, ease, and flow.

Adapted from Dr. Joyce’s widely sought after book, INSTANT E.N.E.R.G.Y.™

The post 5 keys to maximum energy and vitality! appeared first on Complete Wellbeing.

What is narcolepsy?

Narcolepsy is a term for a disorder of the part of our brain that controls sleep and wakefulness. As a result, sleep or parts of sleep intrude into periods when a person is awake, often at inappropriate times. Typically, individuals with narcolepsy get sleep attacks anytime during the day. They also feel sleepy all the time and suffer from tiredness [like they haven’t slept enough] no matter how much they sleep. If severe, the condition seriously affects a person’s quality of life. Although there is no cure for it, the good news is that it can be effectively managed with proper treatment.

What causes narcolepsy?

Although the exact cause is not known, it is certain that narcolepsy is not caused by psychiatric or psychological problems. Recent studies have found low levels of a brain chemical called hypocretin in people with narcolepsy. Some researchers have suggested that a problem with the gene responsible for making hypocretin, combined with other factors in a person’s life may cause the disorder.

Probable causes include:

• Autoimmune mechanisms
• Deficiency of hypocretin/Orexin
• HLA subtypes HLA-DQBI*0602 linked
• Other factors like infections/toxin stress/ hormonal/ dietary.

Symptoms of narcolepsy

The four cardinal features of narcolepsy are:

1. Excessive daytime sleepiness
2. Cataplexy
3. Sleep paralysis
4. Hypnagogic hallucinations.

These symptoms are now thought to include disrupted or non-refreshing sleep.

In most cases, excessive daytime sleepiness is the most bothersome symptom.

Excessive daytime sleepiness

This is usually the first symptom of narcolepsy that shows up. Narcoleptics report feeling continually sleepy and tired all the time, seemingly without any reason. The drowsiness or grogginess is felt at times when we are usually fully awake and alert or in situation where alertness is required, for instance while driving.

Sleep specialists access excessive daytime sleepiness using various scales such as the Epworth Sleepiness Scale. On the scale, 0= no chance of dozing, 1= slight chance of dozing, 2= moderate chance of dozing and 3= high chance of dozing.

Patients are asked to rate the everyday situations in their lives such as: sitting and reading, watching TV, sitting inactive in a public place [a theater or a meeting], as a passenger in a car for an hour without a break, lying down to rest in the afternoon when circumstances permit, sitting and talking to someone, sitting quietly after lunch without alcohol, in a car, while stuck in traffic. A score of more than 10 on this scale is worrisome.

Cataplexy

It is a condition in which strong emotions, laughter, anger, fear or surprise cause a person to suddenly feel weak. The mild form is characterised by a brief feeling of weakness, while the severe form is characterised by a complete physical collapse, resulting in fall and, sometimes, even injury.

Sleep paralysis

Sleep paralysis too is a brief loss of muscle strength. However, it occurs when a person is either falling asleep or waking up. The person may be somewhat aware of his or her surroundings, but is unable to move or speak—feels powerless and paralysed.

Hypnagogic hallucinations

These are vivid dreams—complete with disturbing images and sounds—that occur when a person is drowsy. These hallucinations may be frightening because the person is partly awake but has no control over the events.

How is narcolepsy diagnosed?

The first step in diagnosing this disorder would be an evaluation by your physician to eliminate other medical illness as the cause. The next step is usually a visit to a physician specialising in sleep disorders.

At a sleep disorders centre, the specialist will thoroughly review your medical history and give you a complete physical examination. If the specialist suspects narcolepsy, s/he will ask you to undergo the following steps:

1. Maintaining a sleep log over a period of two weeks.
2. Review of the antidepressants such as SSRI, TCAs and other medicines you have been taking
3. Polysomnogram [sleep study].
4. Multiple sleep latency test [MSLT] to confirm the diagnosis of narcolepsy.

Cerebrospinal fluid levels of ‘hyprocretin’ are also used to diagnose narcolepsy.

How is narcolepsy treated?

Narcolepsy cannot be cured but its symptoms can usually be controlled or improved. If you are diagnosed with narcolepsy your treatment plan would likely to have a multidisciplinary approach.

1. Medication
2. Behaviour modification
3. Environment management

Medications

Prescription medications effectively help control excessive daytime sleepiness, cataplexy,hallucinations, and sleep disruptions. These include:

1. Stimulants like methylphenidate and amphetamines
2. Wakefulness-promoting agents like modafinil
3. Medications to suppress the cataplexy sleep paralysis and hypagogic hallucinations— tricyclic anti-depressants.

Lifestyle modifications

• Following a regular sleep/wake schedule.
• Taking regular short naps.
• Following your healthcare professional’s instructions regarding medications.

Managing your environment

• Keep family, friends, co-workers, employers and other individuals with whom you have frequent contact informed about your condiion
• Make sure you plan ahead and stay prepared for the potential impact of your condition on family and work
• Seek help from the community and support groups like narcolepsy support groups

With the help of some modifications, medicines and positive attitude, narcoleptics can learn to effectively manage their situation.

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