8 Steps to Optimal Health, Wellness, and Sleep

1. Spiritual Alignment

Researchers have proven that reading something spiritual, prior to sleep, allows for faster, deeper sleep.

2. Physical Alignment

C1 subluxations can directly affect insomnia.
T9 affects the adrenals, and must be checked for subluxation if you are under stress.
Post menopausal women must have L3 checked, which affects reproductive organs.

3. Nutritional Alignment

Eat close to the vine.
Try to eat supper 3.5 hours prior to bedtime.
If you just have to have a snack, eat a small piece of turkey with a small piece of fruit.
Fruit helps the T-tryptophan cross the blood-brain barrier, enabling the production of melatonin and serotonin.

4. Exercise In Alignment

4 days/week of low impact aerobic exercise
2 days/week of anaerobic weight lifting
Must not be done within 5 hours of bedtime

5. Remove Physical Stress

Practice good posture during the day, in the car, and on the computer.
Poor posture can decrease your energy by 300%.

6. Remove Chemical Stress

Many medications, both prescription and over-the-counter, may have negative effects on sleep. In most cases, the need for the medication could have been avoided if these 8 Steps were already followed. Keep your blood pressure and cholesterol levels in a good range.

7. Remove Emotional Stress

Spend at least 15 minutes/day in prayer.
Ask God to speak to you from His word, and then meditate on that verse.
Look at your problems from His perspective.

8. Rest In Alignment

Try to sleep on your back.
Use a contoured pillow under your neck.
Use two pillows under your knees.
Establish a routine to always be asleep by 10pm.
Our body does the majority of its recharging between 10pm and 12am (11pm to 1am during daylight savings time).
If you are awake, the adrenals and the gall bladder will dump toxins back into the liver.

In addition to the 8 Steps to Optimal Health and Wellness, there are 12 additional steps that will help you have DEEP SLEEP.

• Remove outside noise by listening to white noise or nature sounds. Examples: fan, ocean, wind, forest, rain.
  

• Sleep in complete darkness. Even the tiniest bit of light in the room can disrupt your circadian rhythm and your pineal glands’ production of melatonin.
  

• No TV, computer, or cell phone use one hour prior to bed. These will also affect the pineal gland.

• Wear socks to bed. Our feet have the poorest blood circulation and if they get too cold, we’ll wake up.
  

• Avoid using loud alarm clocks.
  The goal is to wake up naturally, without an alarm. If you have to have an alarm, wake up to something light and cheerful.
  

• Keep a Journal. If your mind is racing at night and the above hasn’t helped, write it down and forget about it.

• Remove Electro-Magnetic Fields (EMFs) from your bed area. Example: Alarm clocks, Electric blankets, TVs. They must be greater than 3 feet away. Remove them from view.
  

• Keep the temperature in the bedroom no higher than 70 degrees.

• Avoid caffeine, even sweet tea, at lunch.

• No fluids within 2 hours of bedtime.
  

• Take a hot bath/shower before bed.
  

• Always go to the bathroom right before bed.

If these 20 steps have not helped you, there is a natural supplement called PharmaGABA-PRO. Gamma-Aminobutyric Acid (GABA).

The most important inhibitory neurotransmitter in the brain. Helps balance the excess excitation that can lead to irritability, restlessness, seizures, and insomnia. Low levels or decreased function of GABA in the brain is associated with disorders such as anxiety, depression, and insomnia. Studies indicate that natural GABA can
improve relaxation, enhances sleep, and creates a sense of physical relaxation while maintaining mental focus.

Side Effects of Ambien

• difficulty breathing
• swelling of the face, lips, tongue, or throat
• hives
• depressed mood, thoughts of hurting yourself
• unusual thoughts, increased risk-taking behavior, decreased inhibitions, no fear of danger
• anxiety, aggression, feeling restless or agitated
• hallucinations, confusion, loss of personality
• daytime drowsiness, dizziness, weakness, feeling “drugged” or light-headed
• lack of coordination
• amnesia, forgetfulness
• vivid or abnormal dreams
• nausea, constipation
• stuffy nose, sore throat
• headache, muscle pain
• blurred vision
• This is not a complete list of side effects and others may occur!