Tags: Behavioral Pain Relief, Chronic Pain, Cognitive Behavioral Therapy for Insomnia, Holistic Health, Insomnia Treatment, Integrative Medicine, mental-health, mind body medicine, Sleep Health
The United States faces an epidemic of fatigue with 60 million people suffering from insomnia and 23 million people suffering from obstructive sleep apnea.
Poor sleep causes people to suffer mentally, emotionally, relationally, vocationally, physically and medically. Sleeplessness also leads to significant health problems with lasting personal, economic and social repercussions.
For example, insomnia sufferers are 73 percent more at-risk for anxiety and 69 percent more at-risk for depression. These disorders are even more pronounced for the elderly, with over 50 percent of the elderly experiencing some form of insomnia. Further, poor sleep health is associated with obesity, diabetes, viral infections, cardiovascular problems, cancer, increased pain, memory loss and impaired judgment.
Here is a three-tier plan for restoring a deeper, more rejuvenating sleep as you were meant to naturally live and sleep. You can learn more about the three-tier plan by participating in the 90-minute webinar “Effective Clinical Self-Regulation Strategies for Restorative Sleep Recovery.” This webinar will be broadcasted live for the first time Sunday, June 24th at 7:00 p.m. EST. Click on the following link to learn more and register: www.mindbodymedicinenetwork.com/Webinars.html.
The three-tier plan for restorative sleep is designed to return “Golden Slumbers” to your life. The three-tier plan consists of taking care of your (1)Body, (2)Mind, and (3) Bedroom.
This three-tier plan has been researched, honed and tested by Rubin Naiman, Ph.D., with the University of Arizona’s Center for Integrative Medicine. (UA-CIM). Dr. Naiman is one of Dr. Andrew Weil’s integrative sleep health colleagues at UA-CIM.
Dr. Naiman is the mentor to the new Integrative Sleep Health Certification program being offered through the Mind Body Medicine Network, starting with the June 24th webinar on “Effective Clinical Self-Regulation Strategies for Restorative Sleep Recovery,” with Linda Cammarata, RN, and Ed Glauser, LPC.
Below is a brief outline of the three-tier plan along with a few helpful tips for each tier that will alleviate sleeplessness, increase self-regulation, and lead to restorative and rejuvenating Golden Slumbers.
(1)Attending to the Body:
- Lifestyle changes– Learn how to pay attention to natural sleep-awake rhythms and sleep scheduling. Learn how to incorporate exercise and good nutrition into a healthful lifestyle. Learn how to regulate caffeine and alcohol consumption. TIP: Exercise three to six hours before bedtime and commit to 30 minutes of exercise a day.
- Medical– Learn how to identify, understand and regulate physical conditions, symptoms, pain and discomfort. TIP: Achieving optimal sleep can increase pain thresholds by 200 percent.
- Medication – Learn how to understand medication side affects, ineffectiveness with long-term use, and the effects from reduction and elimination of sleep medications TIP: Increasing adenosine in your brain enhances sleep drive throughout the day.
(2) Attending to the Mind:
- Cognitive Behavior Therapy– Learn how to understand and control your irrational and negative thoughts and behaviors. TIP: Use positive sleep thoughts to fall into a gentle, deep sleep
- Values and Beliefs – Learn how to apply it for a meaningful experience TIP: Use restorative sleep to repair cells and gain a fresh perspective
- Spiritual/Religious Practice – Learn how to use it to restore at a deep level TIP: Surrender and let go to your higher power and/or to nature.
(3) Attending to the Bedroom:
- Physical Environment – Learn how to create a calm and restful environment to increase sleep scheduling. TIP: Keep your bedroom cool, dark, quiet and clean. Also, calm your mind by clearing your nightstand.
- Subtle Environment – Learn about chemical and energy influences on sleep. TIP: Avoid chemicals in mattresses, overly dramatic television before bedtime, late night computer use, and lighting from electronic devices including your alarm clock. You may even get to the point of not even needing an alarm clock and wake up naturally at your scheduled time.
- Social Environment– Learn how to improve sleeping with a partner or pet. Tip: Use the healing power of touch, nurturance and love to relax.
Learn how to restore Golden Slumbers to your sleep health by taking part in the Mind Body Medicine Network’s 90-minute webinar on “Effective Clinical Self-Regulation Strategies for Restorative Sleep Recovery.”
The webinar takes place on Sunday, June 24th at 7:00 p.m. EST. For more information on the MBMN webinar and to register, click on the following link: www.mindbodymedicinenetwork.com/Webinars.html.
Lastly, you may want to listen to Golden Slumbers by the Beatles as you work toward your own restorative sleep and realize your own Golden Slumbers is once again at peace and no longer under attack.
Ed Glauser, M.Ed, N.C.C., LPC
Owner & Clinician
Mind Body Medicine Network, LLC
“The BEST Clinical Webinars in Mind Body Medicine in the World. Period.”
Tags: Behavioral Pain Relief, Chronic Pain, Cognitive Behavioral Therapy for Insomnia, Holistic Health, Insomnia Treatment, Integrative Medicine, mind body medicine, Sleep Health
Transcending Suffering through Natural Sleep Recovery
Over the past 15 years, I have been practicing and teaching Natural Sleep Recovery. Natural Sleep Recovery has resulted in a very positive outcome for my own personal recovery from Restless Legs Syndrome (RLS). Restless Legs Syndrome is a condition that is quite antagonistic to restorative sleep. I experienced nightly symptoms of RLS for well over 3 years. During that time, most nights were spent pacing around my home, stretching, and taking hot baths while only getting around 3 to 4 hours of sleep. The physical and emotional challenges of not being able to sleep resulted in what felt like deep suffering. Through my personal research of RLS, I found some relief from various practices and strategies, although they were not enough for maintaining consistent sleep. I needed to go deeper; medications were not an acceptable treatment option for me.
My background in healthcare has been inspired by holistic health practices. Holistic practices tend to approach health challenges by focusing on the mind-body connection. Holistic practices are proactive, solution-oriented and empowering modalities of care. A holistic wellness philosophy was the path that changed my life, restored my health, and returned me to deep sleeping and dreaming.
Today, I am grateful for the ability to sleep an average of 7 hours on most nights. Sleeping well can change the quality of our life, health, relationships, emotions, and physical health. Listed are some of the essential practices that have made the difference in my life.
- Compassionate behavior for myself and others
- Believing that my body and mind can return to healthy balance
- Daily exercise; for me, it includes a 3 mile daily walk
- Learning to maintain present-centered awareness through practicing mindfulness meditation, which trains the mind to allow thoughts to come and go like clouds without being distracted by them
- Practicing self-regulation through Yoga, Qigong, and pranayama (breath control).
- Recognizing, understanding and adjusting personal habits to support emotional and physical wellness.
- Maintaining an openness to learning about the evolving field of sleep science
- Making dietary changes that include: less sugar, less caffeine, and fewer carbohydrates, with less overall food intake.
- Learning how to best strengthen my ability to better cope with stress
- Using personalized nutritional supplements
There are many conditions that interfere with our ability to sustain restorative sleep. Many people who suffer from insomnia know that there is not a one-way road to recovery. Sleep science continues to teach that there are many treatment options that can reclaim restorative sleep.
Natural Sleep Recovery is a component of the Integrative Sleep Health Certification Program, an educational program that offers a hopeful path towards discovering how to reclaim restorative sleep. The Intregrative Sleep Health Certification Program will be offered starting with our day long Natural Sleep Recovery Retreat in Asheville, North Carolina on Saturday, September 29th with Linda Cammarata, RN and Ed Glauser, LPC.
In the meantime, you are welcome to continue your journey to natural sleep recovery by joining the Mind Body Medicine Network, LLC for our June 24th webinar on “Effective Self-Regulation Clinical Strategies for Restorative Sleep Recovery” with Linda Cammarata, RN and Ed Glauser, LPC at 7:00 p.m. EST/6:00 p.m. CST/5:00 p.m. MST/4:00 p.m. PST by going to the following link to register for the MBMN webinar at: http://www.mindbodymedicinenetwork.com/Webinars.html.
Our Mind Body Medicine Network’ webinars represent The BEST Clinical Webinars in Mind Body Medicine in the World,” and we look very forward to you joining us for a very engaging, participatory, and effective way of enjoying natural sleep recovery! Register today by going to: http://www.mindbodymedicinenetwork.com/Webinars.html.
(Written by: Linda Cammarata, RN – Healthcare and Wellness Consultant – http://www.Mind-BodyWellness.org)
Ed Glauser, M.Ed., N.C.C., LPC
Owner & Clinician
Mind Body Medicine Network, LLC