Sound Sleep Therapy
I highly recommend this most unique and carefully thought out approach to
getting a decent night's rest. Try it and see how it works for
ARE YOU SLEEPING ENOUGH TO LOSE WEIGHT?
To lose weight, three simple rules need to be followed: eat a
well-balanced, low-fat diet; exercise regularly; and get proper
rest. While the first two rules are obvious to everyone, few
people pay attention to the third-sleep. Recent research has
shed light on why it's important to get enough sleep if one wants to lose
A sleep researcher, Dr. Eve Van Cauter, of the University of
Chicago, published an article in the October 23rd, 1999, issue of the
British medical journal Lancet. Dr. Van Cauter's team studied the
effects of varied amounts of sleep in 11 healthy men, ages 18 to 27. The
men spent eight hours in bed during the first three nights, four hours per
night for the next six nights, and twelve hours per night for the
remaining seven nights. Just one week of sleep deprivation revealed that
the production of the growth hormone that helps control the body's
proportion of muscle to fat was reduced. This hormone is secreted mostly
during the first round of deep, slow-wave sleep (to a greater extent in
men than in women). This hormone is extremely important in controlling
body weight. When the body produces less of this hormone, there is a
tendency for the body to store fat. Depriving ourselves of proper sleep
limits the production of this hormone. Also, as we age, the time we spend
in deep sleep lessens, making it even more imperative for us to get the
sleep we need. Another hormone that is effected by the amount and quality
of sleep we get is leptin. This hormone plays a large part in our ability
to control how much we eat. Leptin is the hormone that gives our body the
signal that we've eaten enough; it's what tells us that we feel
"full." Dr. Van Cauter's study revealed that sleep deprivation
causes leptin levels to be reduced. This causes our bodies to crave
carbohydrates even though we've consumed enough
calories. Unless we can burn these excess carbohydates, they will be
converted to body fat.
As a result of sleep deprivation, we make the task of controlling our
weight even more difficult-we begin our day fatigued. In his book
The Promise of Sleep, Dr. William C. Dement writes that when people
are sleep deprived, we lack energy during the day. This lack of energy
means that not only do we accomplish less, we also don't burn many
calories. The body reacts to this by hoarding calories as
fat, making weight loss very difficult.
So how do you get a full night's sleep so you can have the hormone levels
that can help with weight loss? Here are some general sleep tips to get
o Avoid napping during the day.
o Limit or omit the use of alcohol and caffeine and avoid smoking,
especially in the late afternoon and evening hours.
o Exercise regularly, but not within three hours of bedtime.
o Avoid mental stimulation just before going to sleep.
o Avoid using your bed for reading or watching TV.
o Try not to go to bed hungry, or within three hours of eating a full
meal. Eating foods high in protein close to bedtime can keep you awake
because your body thinks it should get active.
o Eat a healthy diet (consulting a book on nutrition or speaking to a
nutritionist might be necessary to establish a better diet) and supplement
your diet with a good multi-vitamin.
Remember these two simple, natural methods that can help increase deep
1. Make sure you exercise for a minimum of 20 minutes three or four times
2. Take a warm bath just before going to bed to raise your body
by Jacqueline Swensen, SleepSoundly.com, NY,
From Mike: If this does not work, you can try this in
conjunction with the Belly Chest exercise in the
Secrets of Optimal
Natural Breathing Manual
About the Optimal Breathing
An MD recommends Optimal Breathing®
6. Smoke or Smoking Recovery
7. Shortness of breath including
Asthma Bronchitis COPD Emphysema
8. Singing, Speaking,
9. Sleeping, Snoring
11. Most other
chronic challenges are Control-Find searchable in the Supplemental material
CD included in the Kit.
THEMES TO ENHANCE:
1. General breathing
2. Deepest Calm for: emotional
regulation, 12 Steps, anxiety-panic, headaches, high blood
pressure, pain reduction,
stress management, immune strength
stamina, recovery, sports, gentle yoga, breathwork, Pilates,
Qigong, Tai Chi
Free Breathing Tests
Undetected Unbalanced Breathing
Private one on one training on
Skype and in
Exercise, Rest & EWOT
"He who breathes most
air lives most life."
Elizabeth Barrett Browning
"Mike's Optimal Breathing teachings should be incorporated into
the physical exam taught in medical schools as well as other allied physical and mental health programs, particularly
education, and speech, physical, and respiratory therapy."
Dr. Danielle Rose, MD, NMD, SEP