Renegade Health Radio: The Mysteries of Sleep

Friday Mar 28 | BY |
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In the latest Renegade Health Radio show, Kevin and Frederic talk about sleep! Kevin shares a tool he’s been using to prevent problems associated with screens.

Show Notes: The Flux app Kevin recommended can be found at here.

Listen here now:

Click the play button to start the call:


The Mysteries of Sleep

  • Kevin talks about f.lux, a new software that tones your screen down in the evening to give your eyes a rest.
  • How much does screen time mess with quality of sleep?
  • If you’re having trouble sleeping, what’s the first step you should take?
  • Fred and Kevin discuss their before-sleep routines. Which is best?
  • If you tend to wake up in the middle of the night, is that bad? What should you do about it?
  • Book to consider: Daily Rituals by Mason Currey. Demonstrates how we all have different habits—the key is finding those that work well for your health and productivity.
  • Struggling with sleep problems? Fred recommends Say Goodnight to Insomnia.
  • Should you try sleeping pills? The guys discuss alternatives—including medical marijuana.
  • Fred talks about sleep cycles, and how you can feel more awake by timing them correctly.
  • Kevin relates a personal experience with sleep paralysis.


    Kevin: Renegade Health Radio. This is Kevin Gianni with Fred Patenaude. What’s up Fred?

    Fredric: Hey guys. I’m in Vancouver today.

    Kevin: Ah, man.

    Fredric: Yes. You’re going to say, “Are you from Montreal?”

    Kevin: Aren’t you from Montreal, Fred?

    Fredric: Yes, I am but…So what am I doing here? I’m just visiting and it’s a beautiful day. The city is really pretty, especially at this time of the year. You can see the snowcapped mountains and it’s a clear day, so it’s nice.

    Kevin: Speaking of time changes, I wanted to introduce everyone who is listening out there to a pretty cool software that’s available on Mac, Windows, Linux, if you’re using Linux, I don’t know, iPhone/iPad, and this is nothing that we get paid for or get paid to promote. It’s something that a friend of mine sent to me earlier in the month and I have been using it. It’s really cool. It’s called f.lux. It’s one of those hip names probably from the Silicon Valley and the website is And f.lux is a screen adapting software. So say if it’s late at night, your screen, the colors will actually tone down to warmer colors so they are easier on your eyes and, as you know, we’re all concerned about our vision, because we’re staring at screens all the time 24/7 these days. And f.lux is a cool thing that will actually make it easier for your eyes to look at your screen.

    I don’t know about you, Fred, but it happens to me all the time. I get a text late at night or something or it’s dark and I can’t sleep and I just want to, like, who knows, browse on TMZ or something like that. I open up my iPhone and I put the code in and it’s just so bright that my eyes just like almost fall back into my head and I get a headache. F.lux actually helps eliminate that. So really cool tool. You guys should go check it out. It’s called No one is paying us to tell you about this. It’s just something that we found that we want you to know about. Do you use this, Fred?

    Fredric: No, actually. I mean, this is something you found and you’re telling me about and I’m going to use it because it sounds really good. I mean, I totally agree with you. I think we use our computers way too much and especially iPads and screens of all kinds, and now I think it’s messing up with our sleep. There have been studies done recently that show that when people just text before going to bed, their sleep quality is lower. I think partly it has to do with the lights coming out of the screen just messing up with our sleep cycles and melatonin production and so on.

    Kevin: Did they study what actually the people were texting other people?

    Fredric: Yeah, there was actually a study, but that has nothing to do with screen stuff like the lights and so on. But when you text before going to bed, it just activates a part of your brain that should be relaxed. I mean, just texting people is kind of engaging in sort of a conversation that you’re going to think about during your sleep, when you should just be winding down before going to bed. So it’s sort of like calling your accountant before going to bed. You don’t want to do stuff like that.

    Kevin: Or your attorney.

    Fredric: Exactly!

    Kevin: You know a lot about sleep, and it’s something that I never really studied and I’d love to talk about that a little bit because you’ve done a lot of study. You’ve had some sleep problems in the past and I’d love to learn a little bit more about sleep since we’re on this topic…since we’re on this topic of just light and how our brains change before we go to bed. What would you say is like the most important thing to do when you’re trying to get sleep? And then on top of that, what are some of the tips and tricks and techniques that someone could do to get better sleep?

    Fredric: That’s a good question. By the way, I mean, I still have sleep issues and I think I’ve had problems with my sleep all my life, pretty much. So that kind of prompted me to research this, and I don’t know why some people sleep better than others. There’s so many factors, so many variables. But I think some people just sleep better than other people who tend to have common bouts of insomnia and just being a lighter kind of sleep where you awaken more easily.

    I think the first thing that everybody talks about, but it’s worth mentioning, is the sleep hygiene philosophy. So it’s sort of what you do before you go to bed. I think if you’ve been suffering from sleep problems—if anybody has had sleep problems, I mean, that’s the first thing you tend to do. That’s usually not enough, but someone who has like just sometimes a problem that they’re not paying much attention to sleep hygiene, that can really help them, and those are basic things.

    Kevin: What does that mean? Is there a particular routine? I’ve never heard of it.

    Fredric: Well, it’s a set of principles. For example, you should sleep in a dark room with no light whatsoever coming in, as much as possible. You create that environment. Sleep with a sleep mask, if you can’t make your room entirely dark. So that’s one thing.

    Then your room should be cool, around 68 degrees Fahrenheit or colder, because we produce melatonin as our body temperature drops, so if you’re hot during your sleep, you’re going to wake up. That’s just one key thing. To be comfortable, to avoid being hot, to be in a dark room, then have a sort of routine of winding down. Some people just work and then—especially with iPads and iPhones—they just text people and then they go to bed. That’s really bad because your mind didn’t have time to kind of transition into sleep, into that mode, so it’s really bad to just do your emails before going to bed, for example.

    Kevin: Uh-oh.

    Fredric: Yes. You should have one or two hours where you’re kind of…it’s okay to watch some TV and so on, but even better would be to read something.

    Kevin: Even if you don’t have sleep issues?

    Fredric: Well, if you don’t have sleep issues it’s not a big deal probably, but your sleep would be better and maybe you’d experience less stress. Who knows? I mean, who has perfect sleep always? Those are good things to do. I recommend reading fiction books before going to bed because if you read nonfiction works like personal development books then you’re kind of overthinking. You don’t want to activate that analytical part of your brain right before you go to bed. You just want to escape to a dream fantasy place in a novel. That’s a good way. I like to listen to music before I go to bed so I don’t read that much anymore before going to bed, but I’ll put on my headphones and I listen to something and I start falling asleep. That’s like a sleep hygiene philosophy.

    Are there any things in there that you’re not doing?

    Kevin: I don’t do any of that. I mean, I just get—I’ll do two things. I’ll either…sometimes I’ll read, right, but I’m usually reading nonfiction. I generally don’t read fiction and I definitely close my computer, get a glass of water, brush my teeth and go to bed. If I’m not reading a book or maybe watching Breaking Bad or Homeland or something like that, I’m on a binge, you know, which happens to the best of us, then I literally just close my computer and go to bed.

    But I really don’t…the only sleep problem I have is when my…when Hudson is sleeping in the bed with us and he kicks me in the face. That’s kind of my problem. Or Annmarie is sleeping in the bed with me and I am snoring and she kicks me in the face. There’s those two things. But for fiction, I mean, you wouldn’t want to read Game of Thrones or anything like that before bed, right? Or is that okay? That seems to me like that’s creating a whole war zone in your head.

    Fredric: Well, I think it’s individual. It’s how you react to what you’re reading, but it’s sort of like a perfect book would be a mystery novel. You’re just thinking about it, yes, but it’s not something that affects your life. So you’re not worrying about what happens to the characters that much. Maybe you want to know what happens next in the story, but you’re fighting the urge to sleep and at the same time your mind is active but it’s not on something that worries you, personally. That’s why you can fall asleep.

    If you’re trying to solve your life’s problems before going to bed, then it might keep you up. That’s the fiction thing, but it’s got to work for you. So if you find that then you start reading a mystery novel and then you just want to stay up all night to finish it, then it’s not a good strategy. Maybe do something else. Listen to music or something.

    Kevin: So read bad mystery novels.

    Fredric: Exactly! Yeah. So that’s sleep hygiene.

    Kevin: What about melatonin and then what about…I mean, you have an interesting philosophy as well on getting up in the middle of the night, you know, something that I’ve not heard before. Everyone I’ve heard says you need six hours, I’m sorry, you need seven or eight or nine hours depending on your body every night, but you’ve done some research that’s a little bit different that if you happen to get up in the middle of the night, maybe that’s part of like a natural sleep cycle for some people.

    Fredric: It’s not that it’s necessarily natural or unnatural. It’s just that some people wake up in the middle of the night, and when you look at history and you look at native tribes around the world, you find that nobody really slept in this 8-hour interval kind of cycle until recently. When we lived in a hunter/gatherer kind of society, you’d kind of hang out by the fire and people would wake up in the middle of night and just hang out and then go back to sleep. They kind of would break their sleep into two modes, you know, the first four hours and the next four hours with maybe an hour in the middle where they’d just be awake smoking by the fire kind of thing.

    Also, in the middle ages, they found evidence that that’s what people were doing, but that’s because they had no artificial lights and so on, so people would go to bed really early because there was literally nothing else to do, for most people, and then they would wake up four hours later and then just wander around. Some people would go visit their friends because a lot of people would be awake at this time and then go back to sleep for another four hours.

    As long as you get a total of eight hours or so, seven or nine depending on the person, you’re going to be fine in terms of what your body needs. But some people just wake up in the middle of the night nowadays. I mean, that happens to be my problem. I don’t really have trouble falling asleep unless I’ve consumed like caffeine or something, but under normal circumstances, I fall asleep easily. It’s just that I tend to wake up.

    What is a bigger problem is our attitude towards our sleep, so towards sleep problems. When you start freaking out that you’re up in the middle of the night, then you kind of make the problem worse because now you’re thinking about the fact that you’re not sleeping rather than just being awake and then going on to the next phase. So you’ve got to experiment a little bit with what works for you, but one thing that doesn’t work for anybody is to worry about sleep issues. You kind of have to accept it. You have to accept the fact that you have sleep problems or your sleep pattern is not working necessarily in the modern world.

    And some people have really insane sleep issues that are beyond what we’re discussing now. I mean, waking up in the middle of the night and eating and not remembering it the next day and stuff like that. Sleepwalking, narcolepsy, I mean, the range of sleep issues that exist is really outstanding, but for most people, just the problem of waking up in the middle of the night is a big issue because then you’re worrying about the time, you’re looking at the time, you’re thinking, I’m not falling asleep, so the best thing is to just wake up and maybe go back to bed later or something. And then not worry about the fact that you’re up. Maybe you can listen to some music or read a book or something. It’s okay to get up and do something.

    Kevin: What’s the book? The Daily Habits…is that the name of it?

    Fredric: Yeah, Daily Habits, yeah.

    Kevin: That was a great book to kind of show…so essentially it’s a book where the author went out and he found stories of all these artists and luminaries and people in the past, people who have since passed and now even people in the present, their own particular work habits just to kind of showcase that you can do it so many different ways. These are all very talented, incredible people that you’d probably know if we just like read page after page of all of them. And a lot of them would have really weird sleep patterns. And it’s just really shocking that you would think the people who don’t sleep very well would not be productive, but it seemed like they were hyper-productive at times, but then at times unproductive, depending on what was going on. It was really interesting to read that book. It’s called Daily Habits. Do you know the author of that, Fred?

    Fredric: Not by heart. Mark something. I think he’s an artist or a musician himself who decided to research this. I agree it’s a great book. Very insightful. And you’re right, I mean, people, artists tend to have sleep issues. Not a steady flow of energy like you’d imagine. Imagine creative people as being like a steady production of their creative output everyday, but it’s not like that. They really struggle, for the most part, to produce the kind of work that they’re producing that we remember them for. So they have to often spend a lot of energy just getting in that zone to be able to create, and sleep is a big part of it. And problems with sleep and so on is a big issue. So you read the book and you realize you’re not alone, if you suffer from those issues.

    I think there’s just a certain category of people in the world that are like that, and I think I belong to that category. I’m not necessarily like putting myself in the same category as Beethoven.

    Kevin: You can play a pretty mean and nasty classical guitar.

    Fredric: Thank you. But it’s really how you perceive sleep. There’s a really great book that really changed my mind on the subject and it’s by Dr. Gregg Jacobs. It’s called Say Goodnight to Insomnia.

    What he talks about is sort of the opposite of what everybody has heard about insomnia and sleep and so on. Everybody kind of has been told that sleep is super important and you need to sleep and if you don’t get enough sleep it’s going to age you, it’s going to destroy you, it’s going to eat you away and so on.

    He starts off the book by explaining that we don’t actually need that much sleep to be functional. Sleep, yeah, not getting enough sleep consistently is bad, but most people who suffer from insomnia just make the problem way worse than it is because they’ve studied the stuff and they found that human beings can get away with 5.5 hours of sleep. It’s not that it’s optimal to get 5.5 hours of sleep, but they studied it for astronauts going into space and so on, and they wanted to know what was the minimum amount of time that human beings can get away with reduced amounts of sleep?

    It turns out that it’s 5.5 hours. If you consistently get 5.5 hours, at least you will not maybe function optimally, but nothing really terrible will happen to you as far as your health is concerned. So people who have trouble with sleeping, they tend to think, my entire day is going to be ruined tomorrow if I don’t get enough sleep, and then the problem becomes this huge issue that creates anxiety and then becomes worse and worse and it’s sort of like a vicious circle.

    You think about how the problem is going to be the next day, you know. You think about how your sleep is going to affect your day, your lack of sleep is going to affect your day, and then it makes you less likely to fall asleep, then it goes out of control and you don’t fall asleep because of that. If you think differently and you realize that, well, as long as you get that 5.5 hours, maybe not tonight but consistently, then you’ll be okay. I mean you’ll go through your day. You can take a nap, a quick nap, 20, 30 minutes max, because otherwise it’s going to affect your falling asleep the next day, but you’re going to be fine.

    As soon as you change your mindset on sleep, most of the problem tends to be much more manageable. That’s a big issue is just our thoughts towards it. Not the problem itself, because sleep tends to be this thing when you’ve lost it, it’s hard to get it back. It’s hard to get back in the natural cycle. You actually have to let go and realize, you know what? I’m probably not going to sleep well tonight, but it’s okay, because I’ll get the minimum of sleep, and then as soon as you do that, things actually start to improve.

    Another thing is that people tend to sleep too much, when they have insomnia, because they are trying to catch up so they go back to bed the next day early and they spend too much time in bed. One thing that you can think about—

    Kevin: Well, I don’t think there’s anything wrong with that, man. Too much time in bed?

    Fredric: No, but let me explain that. Let me explain that. If you spend 8 hours in bed and you’re…we’ll simplify it. If you spend 10 hours in bed and you’re asleep for 8 hours, your sleep efficiency is 80 percent, so you’re asleep 80 percent of the time that you’re in bed, right? People who have sleep issues tend to have a poor sleep efficiency, like in a 60 percent range.

    One solution is just to reduce the total amount of time that you’re in bed. And what it will do is it will…first it will be a little difficult, but when you finally go to bed, you’re tired and you’ll sleep and you’ll sleep more efficiently. So you’ll spend more of your time sleeping and less time just being awake and thinking about your sleep. So that’s one thing.

    Over time, it’s good to increase the amount of time you are sleeping, of course, but at first, you might have to reduce the total amount of time that you’re sleeping. Again, with that perspective that it’s not such a bad thing if you’re not getting like the 8 hours of sleep that everybody says you should be getting, because your long-term goal is to improve your sleep efficiency. And that may start with sleeping less total number of hours and increasing it a little but at a time. Those are just some tips.

    Kevin: I didn’t even know there was anything called sleep efficiency. That’s pretty interesting. The book, it’s not called Daily Habits, it’s called, Daily Rituals, and the book is written by Mason Currey.

    Fredric: I was totally off, right?

    Kevin: I was off, too. I had the wrong title. Geez, someone is going to go out and buy Daily Habits now who maybe turned off the podcast and who knows what they’re going to get. I wish you the best out there no longer listening.

    But Mason Currey—and Currey is spelled C-U-R-R-E-Y—and a fun fact on that is it was the second book in Tim Ferriss’ book club, if you guys are interested in that at all.

    Additionally, I do want to talk about the use of pharmaceutical drugs for sleeping. And I know a lot of people who do who take Ambien and things like this. It’s not good sleep, guys. It may put you under, but it’s definitely not good sleep. You’re definitely not going through all your cycles.

    On the really negative side, you know, you could end up driving your car in this pseudo sleep mode, but ultimately, it’s just not getting you the sleep you need. And one of the sleep aides that I think…that I actually think is very valuable, that’s a good replacement—and you can talk to your doctor about this, if you want—and if you’re in a state that actually allows you to do this is to use medical marijuana, high CBD medical marijuana. It’s great for sleep. It’s actually better than any type of Ambien or anything like that in terms of the side effects, because there really aren’t many side effects, and it’s something that you can use and experiment.

    But talk to your doctor. See what they say. Hopefully you have someone who is a little bit more liberal leaning than the other side.

    Fredric: Sounds good. I have not experimented with that, but maybe if it’s available in my country I will try it.

    Kevin: Is it not? Is it not available at all in Canada? Is there any medical marijuana usage in Canada?

    Fredric: No. No, not yet. Not yet. I do have one last tip that I learned years ago about sleep that really helped me. And this is a tip you can use for times when you don’t have much time to sleep and you want to remain efficient and feel great the next day. It’s based on the length of your sleep cycle.

    So most people have a sleep cycle of about 90 minutes. And how do you know how long your sleep cycle is? You can now download an app on your iPhone that will measure it essentially. So you can do that. I think the app is called Sleep Cycle or something. It’s one of the number-one rated apps. It’s the sleep cycle alarm clock, essentially. It’s in the health and fitness category of the app store and it’s like one of the number-one apps. But it’s a really cool app. People use it to wake up naturally right after a sleep cycle, because what happens is if you sleep for an hour and a half and then you have a sleep cycle, that’s over. You’re going to start dreaming. And then when you wake up at that time, your sleep cycle is over and then you start another sleep cycle. So that’s how it naturally proceeds.

    During the night, we actually wake up after every sleep cycle. A micro-awakening, so to speak. Most people don’t remember it because they fall right back to sleep right after. But when you wake up right after a dream, that means you’ve completed your sleep cycle, for the most part. Not always, because things can get messed up, but what happens is if you sleep and wake up in like stage 3 or stage 4 sleep, which is before the REM sleep cycle, then you won’t really feel great. You’ll feel what is called “sleep inertia.” So this is when you wake up in the wrong cycle and your body and your mind and you’re kind of affected by the chemicals produced by your brain during the other cycles. So you don’t feel at your best. You feel groggy. You feel terrible.

    And that’s why, let’s say you have a flight to catch the next day and your flight is at 5:00 a.m., then you can actually calculate when you should wake up and people tend to think the later the better. I’ll get as much sleep possible. But if you wake up, if your alarm clock sounds in the middle of a sleep cycle, you’ll feel terrible. So how do you do that? You can use the app that I mentioned. which will actually wake you up right after your sleep cycle. So you can say, “I want to wake up at 5 in the morning.” It might actually wake you up at 4:15 or 4:30 because it’ll actually know that, okay, you’ve completed a sleep cycle and you don’t have time for another one, so let’s wake you up now. Or you just know approximately how long it takes you to fall…

    I know my sleep cycle is 90 minutes and I know it takes me, I don’t know, 15 minutes to fall asleep, so then I…I will, let’s say, okay, I have time for three sleep cycles, so I’ll wake up at 4:30 if I go to bed at just right before midnight or something. It’s just a cool trick that really works. When you wake up, just don’t go back to sleep right after, because if you don’t have enough time for a full cycle, it’s almost like a waste of time.

    Kevin: Oh the temptation.

    Fredric: Yes.

    Kevin: Do you know that I recently had one of those lucid dreams? Are you familiar with this?

    Fredric: Yeah.

    Kevin: Where essentially you feel and sense and almost see everything around you, but it’s not real, right? I think this is…I did some research after, because it was actually really freaky. And I did some research afterwards. And this is kind of what they do at the Monroe Institute, they do this remote viewing kind of stuff where essentially when you’re in this zone, there’s a few ways you can get into it. But sometimes it just happens that you can actually control where you’re going and essentially this is like the out-of-body experience.

    And so I was laying in bed and I thought I was awake and I heard someone in the other room. It was actually Annmarie’s mom in the other room and she had left like two weeks before. Then I started to realize that I felt like something was sitting on me. It got really hard to breathe.

    Fredric: I know what you’re experiencing.

    Kevin: Yeah. And I saw Annmarie and like I was trying to scream but I couldn’t. I could scream, but I couldn’t. I could scream, but like I couldn’t, like, form any words, and then eventually I woke up and I was grabbing like the mattress, almost like shaking it, and it was really freaky. And so immediately I went online when I woke up. I was really kind of like, wow. This is weird. Apparently in this situation, too, it always feels like there is someone there or something there.

    And so I went online and I started researching it. At first I was scared, but then I got into some of the Monroe Institute stuff and I was like, wow, this is really cool. Annmarie got scared, too, because I told her about this. I’m like no, no, no, like I want to do it again. She’s just like, come on, just enjoy it for what it was.

    Fredric: I can tell you exactly what it is that he experienced, Kevin. It’s called sleep paralysis.

    Kevin: Yeah, that’s right. Paralysis.

    Fredric: I used to experience it when I was a kid. So what happens is that your sleep cycle got reversed. Because when we’re dreaming, the body actually produces a chemical to prevent us from enacting our dreams. So there is actually a sleep disorder where people are actually moving around while they’re dreaming and doing whatever they’re doing in their dream and moving and hitting people with a sword or whatever.

    Kevin: It was like a dog that was running after…you can see his legs moving.

    Fredric: Exactly. So we transition from one sleep to another, from one type of sleep to another like that, and the body and the brain produces certain chemicals. During REM sleep, we’re not supposed to move. What happens is sort of a disruption in REM sleep where that muscle kind of paralysis, you’re experiencing it earlier, but then you’re waking up. So you woke up, your mind woke up in your dream or in your state, in a stage of deep sleep. So you’re not dreaming and then you can’t move. You realize you can’t move and you have that experience that there’s an evil presence in the room or something like that. And it’s just so weird. And it’s just called sleep paralysis.

    Kevin: I tend to like the more esoteric kind of explanation of it than the scientific one. Apparently you can roll out of it. This is just like the craziest thing. A friend of mine, Nick Faluzzi, who’ve you met, who is the producer of Sacred Science documentary, he had it once when he was sleeping in our condo in Danbury back in Connecticut. And he was able, because he had been through the Monroe Institute, so he was actually able to roll out of it and kind of roll out of his body.

    That to me is just mind blowing. And so, I am just like literally waiting for the next experience and hopefully I’ll remember and be kind of there enough to be able to like, try to do that, but who knows? This has only happened to me twice in my life. The first time it happened was a long time ago, and then this was a more recent time. Who knows, then?

    Fredric: It used to happen to me when I was a kid, actually around the same time of the year, and it was a very scary experience. I felt like I was visited by like an evil spirit or something. I just kept that feeling my entire life, just wondering what the hell was that?

    Then a few years ago, like four or five years ago, I read a book on all the different sleep disorders like narcolepsy and sleep eating. And it’s just probably the most fascinating book that I’ve ever read on any topic. To me it was really fascinating to realize the extent of which, you know, how the mind works during sleep and the problems that can occur.

    There was a very simple chapter called sleep paralysis, and this was what happens and he was describing exactly what I was experiencing. Just the evil presence in the room. And you can’t move, and you feel you can’t breathe, and explaining the scientific reasons why. For me, it was kind of a relief to realize that I was not visited by an evil spirit. It was just kind of a little glitch in my brain or something.

    Kevin: No evil spirits here.

    Fredric: But who knows?

    Kevin: But who knows? Get f.lux. It cures everything. Take care, everyone.

    Fredric: Bye guys.

    Kevin Gianni

    Kevin Gianni is a health author, activist and blogger. He started seriously researching personal and preventative natural health therapies in 2002 when he was struck with the reality that cancer ran deep in his family and if he didn’t change the way he was living — he might go down that same path. Since then, he’s written and edited 6 books on the subject of natural health, diet and fitness. During this time, he’s constantly been humbled by what experts claim they know and what actually is true. This has led him to experiment with many diets and protocols — including vegan, raw food, fasting, medical treatments and more — to find out what is myth and what really works in the real world.

    Kevin has also traveled around the world searching for the best protocols, foods, medicines and clinics around and bringing them to the readers of his blog — which is one of the most widely read natural health blogs in the world with hundreds of thousands of visitors a month from over 150 countries around the world.


    Comments are closed for this post.

    1. Gesine says:

      Thanks for your radio show on sleep. Glad to know that I was not visited by evil spirits preventing me to breathe and wishing for my demise.
      With regard to your email about Reiki: I am a Reiki Master. Reiki is good, but I have found something that goes
      even further. It is beyond therapy. This removes karma and, what’s more, it eventually awakens one from one’s illusion of separateness to move you into ever higher levels of consciousness where everything is whole and divine.
      Many, many have already gone through this process of awakening beyond the mind and continuing their transformation and they are thereby raising planetary consciousness. This goes so much further than being able “to roll out of your body” as one of your friends has been able to do. Your are not your body. You are nothing but consciousness temporarily residing in a body to experience, play, and learn in the three-dimensional world.

      Check this out if you care:

      There are many more websites with e.g. schedules of ongoing online meditations with transfer of divine energy called deeksha, an ancient traditional form of initiation, to help you evolve beyond the limits of the mind. And much much more like e.g. local and worldwide events you can participate in in person.

      Best, Gesine

    2. catherine says:

      I don’t know if you’ve ever tried acupuncture or acupressure for insomnia, but you may want to give it a try. there are many points you can use before you fall asleep, as well as take herbal remedies (western and chinese). In Chinese medicine, waking up at night is called having a yin deficiency,, esp. if you are waking up at 3 am. Yin is associated with all the fluids in the body, so that means the hormones, the blood, the neurotransmitters get affected. Repeatedly waking up at night, or insomnia every night over time is called blood deficiency. Now, it’s about the liver functioning and the adrenals (kidneys). this is just one way of looking at the issue of insomnia, you understand.

      There are also meditations that can be done. It makes sense that if you can’t sleep you are tense, so doing a meditation to relax all the muscles in your body may be effective. It also makes sense that people are in their heads, worrying, overthinking, so focusing on the feet to ground yourself may work. You can also focus on your breathing, just watching yourself breathing in, breathing out. If the mind slips back to what you were stressed about, just refocus to watch the breath again. One final meditation: watch HOW you fall asleep. Are you twitching right before? Do you start to see pictures? Do you always toss and turn but then fall asleep within 15 minutes? Or maybe you always leave your socks on to be stay warm and then take them right beforehand…

      Just a few ideas that may help…

    3. Veronika says:

      Flux is awesome – Arthur and I use it so that we’re able to feel tired earlier. It automatically turns on around sunset, so that we get sleepy when we’re supposed to. Otherwise the blue light from the computer prevents melatonin from forming, and keeps us alert. When I use flux I start feeling tired around 9 or 10. That way I’m able to be on the computer, still wind down and get ready for bed, with melatonin already getting formed and ready for sleep. And if I handle my phone before sleeping, I look away as much as possible when turning on my alarm. Otherwise the blue light seriously wakes me up.

      Daylight is a “bluer” light (shorter wavelengths), which tells your body to wake up. That’s why it’s important to be around daylight in the morning to get your circadian rhythm working properly. In the evening the light becomes warmer (longer wavelengths), which is what flux mimics on your computer. The bulbs in your lamps are tungsten, which is a warmer light. Daylight bulbs are a whiter/bluer light, used in certain photography and film. You can play around with different settings on flux to see how much brighter daylight is vs tungsten.

    4. Veronika says:

      Just listened to the end of the show – yea we’ve had sleep paralysis too. I find it happens when I hit the snooze button a lot and keep going back to sleep, so what Fred is saying makes sense. I feel like I’m trying to open my eyes or move my neck, or roll over to wake myself up, but that never works. Also you can still kinda see the room you’re in, maybe because the eyes are fluttering like when people have seizures? I’m awake, but it’s like I’m trying to see and move through a thick fog.

      In this last version, “Arthur” was in bed with me, as if he hadn’t left for work yet. He had his head on my chest like we were cuddling. But this time I realized it couldn’t be him because I knew he was already at work. So I got really angry at this entity pretending to be Arthur, because it was pinning me down so I couldn’t move. Finally I demanded that it leave, that I knew it wasn’t Arthur, and all of a sudden I woke up and everything was fine. Whatever it is, it seems that you can will yourself out of it if you have full awareness of the situation. Maybe that turns on the chemicals to get your body moving again.

      • Veronika says:

        That being said, I don’t look forward to these experiences, because I always feel physically crappy afterward. And it’s true that when I wake up in the right sleep cycle, I feel a lot better. So I don’t really hit the snooze button anymore.

    5. Alex says:

      Hey – Another great podcast. I’m not someone who has too much trouble sleeping, but am someone who puts too much pressure on sleeping. So this is a great advice – I’ve totally changed my attitude to sleep now as a result! Thanks!

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