Sleep Better Live Longer!
Yes, it’s that crude. One EQUALS the other. The science is in. No debate needed…
POOR SLEEP WRECKS YOUR HEALTH.
“If you are not getting seven to eight hours deep restful sleep every night you are wrecking your health. You need to learn how to get to that state and take action NOW! (Your brain will thank you for it!)”
Listen to the wisdom of Keith Scott-Mumby MD, MB ChB, HMD, PhD, a world-renowned holistic doctor and former associate professor of psychiatry.
Despite its huge importance, the sad fact is that most people do not get adequate and restful sleep. It’s both a quantitative and qualitative thing. It’s well established that we need seven to eight hours per night but it also has to be the right kind of sleep.
Quality of sleep means depth and that’s measured by the amount of deep sleep and REM sleep. We talk about “sleep cycles”. These last, typically, about 90 minutes.
Understanding Your Sleep Cycles
Take a moment to be sure you understand this. The table herewith shows how we cycle through sleep patterns each night…
There are four stages of sleep and we cycle through each. Stages 1 and 2 are REM sleep, so-called (from random eye movements, which characterize that level of sleep).
Study the chart carefully and you will see that the first two sleep cycles are quite deep. After that they become shallower.
What we do know now is that the first part of a sleep cycle is about restoration and repair. There are no random eye movements in this phase (non-REM sleep). The brain waves at this time are slow and rhythmical, like breathing. These cycles have to do with processing short-term memory and converting it to long-term.
Conclusion? You need to be in bed well before midnight and fast asleep for maximum brain health. 10.30 pm. is a good bedtime, even though most people stay up later than that!
The Healing Power Of Sleep
“A good night’s sleep is excellent medicine,” says professor Gina Poe at UCLA.“And it’s free.”
It’s no chance thing we need good sleep. It’s the time our body needs for repair and recovery. There are certain on board housekeeping chores that need to be done every 24 hours.
For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, paranoia, depression and even some cancers.
It is also a time when your brain tissue is “cleansed”. All animals naturally experience a certain amount of neurological damage during waking hours, and the resulting debris, including damaged genes and spent proteins within neurons, can build up and cause brain disease, such as dementia. Sleep helps repair this damage and clear the debris — essentially decluttering the brain and taking out the trash!
That’s VERY important, if you think about it. Without it serious disease could result.
Sleep Counters Stress
Most of us have had the experience of lying in bed late at night, unable to sleep as stress loops invade our thoughts. A growing body of scientific research indicates that stress can have profound effects on sleep. Compared to those not experiencing insomnia, insomniacs have a greater number of stressful life events in the previous year. More recent research indicates that, in particular, it is the person’s perception of stress that influences insomnia.
But is also cuts the other way: lack of sleep can raise your stress levels significantly.
A recent study examined the effect of sleep on stress. Participants took an exam that was mildly stressful. Compared to those experiencing a typical night of sleep, those in the sleep deprived condition experienced measurably higher levels of stress.
Outside of the laboratory context, other researchers have similarly shown that a lack of sleep leads to stress and psychological strain.
Most People Need Sleep Tools!
Today’s world is so stressful and destructive that it takes extra effort to get to sleep. Put another way, we need special tools, tips and tricks, to ensure a good night’s sleep, in defiance of all the commotion, interference and noise!
A century ago, this was probably not such a big deal. But the world is now overloaded with stress, from EMF currents, WIFI radiation, TV, computers, cell phones, background traffic noise: we are living in a kind of chaos. We need sleep tools!
Tools can include substances to swallow at bedtime… NOT sleeping pills! There’s better…
- Nutritional supplements can play a part.
- I have a great proprietary “sleep formula” on offer at DrKeithsOwn.com that you need to tr
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Herbal remedies exist that are well-known to help with this situation (many have been around for centuries, long before the digitized racket of the 21st century!)
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Hormone balancing can be important (not just melatonin but optimum secretions for health)
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Homeopathics can help tremendously
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There are now electronic machines and devices which can override brain signals and give the “message” of good sleep (alpha and theta brain states, leading to delta state, which is the frequency of deep sleep). Get this right and your brain is “tuned” to sleep frequencies and it can plunge you into restful sleep!
So you see, we have come a long way since barbiturates or even melatonin. Good sleep is now truly holistic, in that it means a whole-body, whole-health re-appraisal
Penny Lewis, a sleep scientist and professor of psychology at Cardiff University (UK), calls it “sleep engineering”. It’s all explained in my enormously important, indeed pivotal, sleep manual called Sleep Tools.
Non-REM Sleep vs. Alzheimer’s
Matthew Walker PhD, director of the Center for Human Sleep Science at the University of California, Berkeley, has done signal research and found that disruption of the non-REM sleep cycle is associated with a build up of amyloid protein, the toxic substance that forms plaques and damages brain tissue.
[New Scientist. 14 Oct 2017, pp. 30-33. Volume 2136 No 3147]
No-one can yet say that these amyloid plaques cause Alzheimer’s disease—in fact they probably don’t—but they only show up in cases of dementia and that must be significant.
What has been discovered is that there is now a well-established link between poor sleep cycles, especially missing out on non-REM sleep, and the later development of Alzheimer’s disease.
We need our deep sleep (stages 3 and 4). It’s both a preventative for dementia and, once established, it can slow down the progress of the disease. Getting too little sleep across your lifespan will markedly increase the risk of developing dementia.
REM Sleep Drops Off As We Age
A research team, which included scientists with expertise in neuroscience, biology, mathematics and statistics, conducted the most comprehensive statistical analysis of sleep to date, using data from more than 60 sleep studies involving humans and other mammals — including total sleep time, REM sleep time, brain size and body size.
The data were remarkably consistent: All species experienced a dramatic decline in REM sleep when they reached the human developmental equivalent of about 2-and-half years of age. The fraction of time spent in REM sleep before and after that point was roughly the same, whether the researchers studied rabbits, rats, pigs or humans.
REM sleep decreases with the growth in brain size throughout development, the scientists found. While newborns spend about 50% of their sleep time in REM sleep, that falls to about 25% by the age of 10 and continues to decrease with age. Adults older than 50 spend only about 15% of their time asleep in REM. The significant drop off in REM sleep at about 2-and-a-half years of age.
“Sleep is as important as food,” according to professor Gina Poe at UCLA. “From jellyfish to birds to whales, everyone sleeps.”
Sleeping Pills and Potions Are Not Good
Unfortunately, sleeping pills are ineffective here. They do not and cannot create the right kind of deep sleep I am talking about.
I call them a “chemical cosh” because they knock you out. But that’s all. It’s not the same as sliding into sleep, down nature’s ladder, if you get my meaning!
No mattress reviews!
"Sleep is the best meditation"
- Dalai Lama
Instead I’m offering you a book called Sleep Tools which is LOADED with natural sleep remedies for you to try. There are herbals, homeopathics, holistic nutrients and supplements, psychotherapy tricks and techniques, meditations, physical interventions, all tried and tested, meaning they worked on someone, somewhere!
All this is known as “sleep hygiene”.
There’s also plenty of WHAT NOT TO DO and—if all else fails…
To cure insomnia you need the restful induction of theta brainwaves and that can be achieved by modern electronic devices.
If your sleep has been poor for many years, get my comprehensive book and start catching up NOW!
"Sleep is that golden chain that ties health and our bodies together.”
– Thomas Dekker
Stories
Everyone has one or more stories about the powerful healing impact of sleep. Like me: when my first marriage broke up, I was very stressed and suffered abominable sleep deprivation for months. But then, one blessed night, I fell asleep naturally and stayed that way for a whole 12 hours. I awoke refreshed and started to get on with the next stage of my life!
Myths
There are many myths surrounding the subject of sleep. A myth means it doesn’t bear up to honest scientific scrutiny.
For example: “It’s good to be able to nod off quickly.” This is NOT true. Falling asleep instantly anywhere, anytime, is a sign that you are probably not getting enough sleep and you're falling into 'micro sleeps' or mini-sleep episodes. It means your body is so sleep deprived that whenever the opportunity arises, it's going to start to repay its sleep debt.
Snoring is harmless. No it isn’t! Snoring is very dangerous. In fact, loud snores interrupted by pauses in breathing are a marker for sleep apnea, a dangerous sleep disorder that is associated with a great deal of pathology, up to and including heart attack and early death.
Sleep is sleep; it doesn’t matter what time of day you get your naps. Not true! We need regular sleep schedule because it controls our biological clock, or circadian rhythms. That in turn controls all the hormones of the body, body temperature, eating and digestion, and our sleep-wake cycles.
When your inner clock and the outside world are out of phase, you can feel disoriented, mentally foggy and sleepy at times when you need to be bright and breezy.
The more sleep the better. Again, not true. You really can sleep too much and harm your health. We look for the Goldilocks effect: you need the “just right” amount of sleep.
What’s In The Book?
There’s enough sleep science for you to know what you are facing. Recent discoveries have been very fascinating and have shattered a lot of preconceptions.
You need to know what brings good sleep… and get some. You also need to know what harms your ability to sleep and eradicate it.
Positive sleep support can come from:
- Black out techniques
- Eliminating sound distractions and noises
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Proper preparations. Switching off the TV and going straight to bed is NOT a workable strategy
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Getting rid of EMF forces in the bedroom (clocks, tea-makers; phones, lamps, computers nearby, etc.)
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Herbal sleep formulas
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Homeopathic remedies
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Exercizes and movements to wind-down
- Mental relaxation, including Herbert Benson’s “relaxation response”.
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Minerals (magnesium, for example, is “nature’s tranquillizer”)
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Supplemental substances, not covered above
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Of course, my own special sleep formula!
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Certain vitamin and substance combinations
- Hypnotism and other inward-looking techniques
- And if all else fails, what I call “The Desperation Remedy”
There are even specialty sections, like: Why do we yawn?
Why is snoring potentially very dangerous?
Tips for coming off sleep medications without going “cold turkey”.
And some startling revelations. Like: the siesta habit may be why they live longer around the Med. Not just the Mediterranean diet, which could even be a red herring!
And finally, I finish with a flourish! Electronic sleep aids; “electronic Zen” as I call it. Devices exist now which can literally knock you out like an anesthetic. I will introduce to you what is clearly the world’s best and for which I have recorded sleep and creative mind journey tracks.
Brain Tap
The best device I know is called the Brain Tap and its developer, Dr. Patrick Porter, has helped to integrate my spoken mind journeys into his system. Among them: A Visit To Avalon, Journey To Atlantis, Tour of The Universe, Our Sun Meditation, Love, Gratitude, Forgiveness and “white light” (for pain).
Many people complain that, despite having these tracks included, they can never get to the end of one. They always fall asleep first!
Most importantly, there is a dedicated "sleep track" that's sure to put you to sleep, with its hidden brain induction, and my metaphors for getting to sleep (NOT including counting sheep, ahem!)
My additional tracks come FREE with your purchase of the device, in addition to the many factory-installed tracks. There is a small monthly fee for membership (not obligatory) and you can choose among thousands of other tracks. Just follow your fancy!
There is a special smartphone app to accompany the Brain Tap headset and ganz frames (goggles) set up. It’s a delightful experience, comfortable to use and very easy.
There is a special smartphone app to accompany the Brain Tap headset and ganz frames (goggles) set up. It’s a delightful experience, comfortable to use and very easy.
Avazzia
This is the microcurrent “hospital in your hand”. It flips the switch on inflammation. Inflammation is what lies behind all pain and disease states. A swift inflammatory response is nature’s own healing method. But when the switch gets stuck in the “ON” position, we call that chronic inflammation and it ages you faster than any other process.
Arthritis, Alzheimer’s, heart disease, diabetes, colitis, asthma, and even cancer, are all chronic inflammatory processes.
To be “inflamed” (on fire) is a good descriptive word for the process that goes on in our bodies. Poor sleep is just one of the inevitable side-effects of generalized inflammation. But poor sleep also CAUSES inflammation; what you Americans call a double-whammy! We need to quench the flames.
Soothing music
While not exactly a device, music is usually delivered electronically these days. There is no question it can put you in the right frame of mind and—equally important—take your mind off distractions.
Slow and relaxed is best. Slow baroque music is famous for changing mental states favorably. At all costs, avoid heavy clashing pop music. With its disagreeable rhythms and often-times nasty lyrics, you’ll never fall asleep listening to that (tested fact).
I won’t be providing you with a playlist; that’s up to you and your tastes. But I will share the science of what works well and what doesn’t and even some example tracks of what to look for.
One other bonus: it can easily drown out background noise that may be troubling. However, we do NOT want loud sleep music. That’s rather counter-productive.
It’s hard to resist the sleep-inducing properties of sounds such as these. I have recorded creative meditation tracks which some people cannot get to the end of… they fall fast asleep before the ends.
If you don’t sleep an average of 7 – 8 hours every night, you might want to consider getting this book. For just $11.95 you may use my “sleep tools” to add many years to your life. In terms of today’s medical costs, that is an unbelievable bargain! That extra time on Earth is my gift to you; all I ask is you spend it wisely, spreading joy and affection wherever you go! Deal?
Buy one for you and one for a friend!
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Thank You,
Prof. Keith Scott-Mumby
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