10 secrets to a good night's sleep that your doctor won't tell you

8/18/2019 10 Secrets to a Good Night's Sleep That Your Doctor Won't Tell You

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10 Secrets to a

Good Night'sSleep That YourDoctor Won't

Tell You

by Raphael Rettner D.C.



Table of Contents

.................................................................................................... About the Author 3

...........................................................................................................Introduction: 4

.............................................................................Chapter 1: Circadian Rhythms: 8

........................................................................Chapter 2: Balancing Hormones: 10

.......................................................Chapter 3: Creating a Healthy Environment: 13

...........................................................................Chapter 4: Balanced Structure: 14

....................................................................Chapter 5: Environmental Allergies: 16

...................................................................Chapter 6: Self Mastery Technology: 18

...........................................................................Chapter 7: Balanced Emotions: 22

............................................................................................Chapter 8: Exercise: 24

.......................................................................Chapter 9: Diet and Supplements: 27

........................................................Chapter 10: Yoga For Deep, Restful Sleep: 34

.............................................................................Deep, Restful Sleep Program: 35

...........................................................................................................Resources: 39

Copyright © 2014 Raphael Rettner D.C. All Rights Reserved.



About the Author

Dr. Raphael Rettner is a PalmerCollege of Chiropractic West graduate and has been in practice since

1982. Dr. Rettner is one of the most highly skilled and respected

chiropractors in the United States. He has made numerous radio and

T.V. appearances, is the author of over 30 e-books and has produced

27 DVDs including: 3 Phases of Healing After a Whiplash Accident,

F.A.S.T. – Fascial Alignment Stretch Technique and Twelve Causes of an

Unstable Spine. He has studied both force and non-force techniques

such as Advanced Biostructural Correction, Applied Kinesiology,Biophysics, Gonstead, S.O.T. and over a dozen others. With a

combination of creative thinking and an insatiable quest for

knowledge, Dr. Rettner has developed several new and exciting

chiropractic techniques. Since 1994 he has taught these in his Applied

Trigger Points seminar to chiropractors all across the United States,

Australia, Canada and England.

If you would like a consultation to determine the underlying cause of

your sleep problem, you can reach Dr. Raphael at

[email protected] or by calling 925-962-9160.


mailto:[email protected]




Introduction:

Hi. I’m Dr. Raphael. I’ve been in practice as a chiropractorfor over 32 years and have helped many people with sleep

problems. I’ve had trouble sleeping since I was a teenagerand have bouts of insomnia off and on for years. I’ve alsodone quite a bit of research on the subject. Now I sleep wellalmost every night. I still have trouble sleeping from time totime but now I know what to do to help myself, so it doesn’tcontinue.This e-book is for you if you have trouble falling asleep,

staying asleep, toss and turn all night or wake up so tired in

the morning that you feel like you haven’t slept. Can I seea show of hands. How many of you have troublefalling asleep? How many of you have troublesleeping through the night? Today we’re going to starton the road to discovering the underlying cause ofyour sleep problem.




Today we’re going to cover “How balancedhormones, balanced emotions, diet, exercise, yogacan help you sleep better” and much more. I will teach

you as much as I can in the limited time that we havetogether and then I promise to show you how we cantake it further to work as a team for you to developyour own sleep program. I will be telling you laterabout a special offer if you wish to take this further.Let’s begin. An estimated 60 million Americans suffer from sleepdisorders. We spend $16 billion each year on sleep-related

medical care. Much of this money is poorly spent, becauseconventional sleeping pills, potentially addictive sedatives-ultimately create more sleep disturbances than theyeliminate.

• People today sleep 20% less than they did 100 years ago.

• 1 in 3 Americans suffer from some form of insomnia duringtheir lifetime.

• 30% of the population suffers from insomnia.

• 40-60% of people over 60 suffer from insomnia especiallythose with neuropathy.

Sleep deprivation is such a chronic condition these days thatyou might not even realize you suffer from it. Science hasnow established that a sleep deficit can have serious, farreaching effects on your health.

For Example interrupted or impaired sleep can:

• Dramatically weaken your immune system




• Accelerate tumor growth—tumors grow two to threetimes faster in laboratory animals with severe sleepdysfunctions

• Cause a pre-diabetic state, making you feel hungryeven if you've already eaten, which can wreak havoc onyour weight

• Seriously impair your memory; even a single night ofpoor sleep—meaning sleeping only 4 to 6 hours—canimpact your ability to think clearly the next day

• Impair your performance on physical or mental tasks,

and decrease your problem solving ability

Impaired sleep can also increase stress-related disorders,including:

• High blood pressure, stroke and heart attack




• Diabetes

• Obesity

• Constipation

• Depression

One study has even shown that people with chronicinsomnia have a three times greater risk of dying from any cause.

Sleep deprivation causes accidents and was a factor in

some of the biggest disasters in recent history-Three MileIsland, the Exxon Valdez oil spill and Chernobyl.

Sleep deprivation prematurely ages you by interfering withyour growth hormone production, normally released by yourpituitary gland during deep sleep and during certain types ofexercise. Growth hormone helps you look and feel younger.

The good news is, there are many natural techniques you

can learn to restore your "sleep health."




Chapter 1: Circadian Rhythms:

Circadian rhythms are regularly occuring biologicalchanges linked to sleep/wake patterns and accountfor changes of alertness and drowsiness throughoutthe day. People with normal circadian (Latin foraround the day) rhythms are most alert during themorning and afternoon and tend to get drowsy toward

the evening and feel the need for sleep at night.Melatonin is crucial in the induction of sleep and theregulation of the circadian rhythm. During the day thebrain requires bright light. This promotes an increasein the production of serotonin, which in turn meansmore melatonin will be produced at night. When it’sdark, the pineal gland secrets melatonin. Circadianrhythms are disrupted when we watch tv or surf theinternet at night. This causes the release of theadrenal hormone cortisol which wakes us up when weshould be getting sleepy. The opposite is true as well.If you don’t get enough sunlight during the day, it canalso disrupt your sleep cycle. You won’t produce




enough serotonin, which in turn produces melatonin,which puts you to sleep at night.

Get to bed as early as possible. Your body

(particularly your adrenal system) does a majority ofits recharging between the hours of 11 p.m. and 1a.m. In addition, your gallbladder dumps toxins duringthis same period. If you are awake, the toxins back upinto your liver, which can further disrupt your health.Prior to the widespread use of electricity, peoplewould go to bed shortly after sundown, as most

animals do, and which nature intended for humans aswell. It’s best to go to bed by 10 p.m. and avoid tv andthe internet after 9 p.m.

Other factors which can disrupt your body clock arelack of regular exercise, structural imbalances andchronic stress. Also, overconsumption of stimulantssuch as alcohol, coffee, spicy foods, sugar and over-

the-counter medications. Electromagnetic fields affectthe affect the pineal gland and can cause a decreasein melatonin production and an imbalanced bodyclock.1




Chapter 2: Balancing Hormones:

As we age, melatonin levels decline; since melatoninis the hormone that puts the body to sleep, it makes

sense that older adults would have more sleepproblems. Melatonin regulates circadian rhythms andserotonin makes melatonin. It’s important to only takehighly effective melatonin supplements in order to getresults.

The estrogen hormone estradiol is necessary for thesmooth functioning of the sleep cycle, so whenwomen enter menopause and their estradiol starts tofluctuate and diminish, they are likely to experiencesleep disturbances. Levels of estradiol can directlyalter the circadian pattern of the neurotransmitterserotonin which causes increased anxiety which canalso affect sleep.

Under prolonged stress, the body uses progesteroneto make the adrenal hormone cortisol. Asprogesterone is used up in cortisol production, thereis nothing left to balance the effects of estrogen. Theprogesterone levels can drop to such low,immeasurable level that women simply can’t sleep.Natural progesterone provides improvement in sleepand produces a dramatic reduction in irritability.

A man’s testosterone levels start to slowly decreasebeginning around age 30, then more rapidly aroundage 60. Testosterone is involved in blood sugarcontrol. Decreased levels of the hormone are




associated with increased insulin output, a factor inthe development of blood sugar imbalances andinsomnia. Decreased testosterone levels can lead to

an increase in the adrenal stress hormone cortisol.which can act as a stimulant at night preventing adeep, restful sleep.

The Adrenal glands are intimately involved withsleep. Overactive or underfunctioning adrenal glandscan prevent you from falling asleep. The AdrenalStress Index test (ASI) measures what stage of

exhaustion the adrenal (stress) glands are in andwhat is the appropriate treatment to restore themback to health. If the adrenal stress hormone cortisolis low in the morning, you’ll be tired when you wakeup. If you’re a nightowl, your cortisol will be high in theevening and you’ll have energy when you should begoing to sleep.

Scientists have found increased blood levels of thestress hormone cortisol in people with chronicinsomnia, suggesting that these individuals sufferfrom sustained, round-the-clock activation of thebody's system for responding to stress. They foundthat the insomniacs with the highest degree of sleepdisturbance secreted the highest amount of cortisol,particularly in the evening and nighttime hours.Increased production of stress hormones is likely tolead not only to depression, but also to high bloodpressure, obesity and osteoporosis.




Instead of aiming to simply improve nighttime sleep,doctors should work to decrease the levels ofphysiologic arousal.

Journal of Clinical Endocrinology & MetabolismAugust 2001; 86:3787-3794

In summary, to sleep well, it’s important to have theappropriate hormone test. By filling out the Metabolic

Assessment form we will find out whether youradrenal, post menopausal or male hormones need to

be tested to determine what’s out of balance andwhich supplements you need to take to bring yourhormones back into balance. This will help you to geta good night’s sleep and to get your energy back towhere it should be.




Chapter 3: Creating a Healthy Environment:

Check your bedroom for EMFs. Electro-magnetic fields (EMFs) are a type of low levelradiation generated by computers, WiFi, portablephones, digital clocks and microwave ovens. These can disrupt the pineal gland metabolismwhich regulates and the production of the sleephormone melatonin and serotonin. If you areelectrically sensitive it’s best to remove allcomputers, tvs, portable phones, digital clocks

from your bedroom and move alarm clocks andother electrical devices away from your bed. Thiswill create a more peaceful environment. If thesedevices must be used, keep them as far awayfrom your bed as possible, preferably at least 3feet. Remove the alarm clock from view.

It will only add to your worry when you stare at it

all night... 3 a.m. ...4 a.m. ... 5:00 a.m. If possible,it’s also helpful, to switch from WiFi to wiredinternet using an ethernet cable. Various studieshave linked EMFs to increased incidence of heartdisease, Alzheimer’s disease, high bloodpressure, headaches and sexual dysfunction.




Chapter 4: Balanced Structure:

The sympathetic nervous system controls the “fight or

flight” stress response and activates the body; theparasympathtic nervous system calms the body.When vertebrae go out of alignment and put pressureon nerves, it’s called a subluxation. Subluxations thatexcite the sympathetic nervous system often result insympathetic dominance. Sympathetic dominanceleads to excess energy in the brain which can causeinsomnia.

If you have one bad night’s sleep, the cervicalvertebrae in your upper neck will go out of alignment.This can put pressure on your brainstem causing yourmind to race at night, which in turn causes anotherbad night’s sleep. You can continue missing sleepuntil your upper neck is properly adjusted. When the

vertebrae in the neck are properly aligned, your wholebody relaxes, your breathing improves and you sleeplike a baby that night. Therefore, if you have a badnight’s night’s sleep, it’s important to get adjusted assoon as possible after that, so you don’t miss anymore sleep.




Pain anywhere in the body can also keep you up. It’simportant to get your entire spine and extremitieschecked to see where the pain is coming from. Once

the location of the pain is found, it’s important to getadjusted as often as you need, to eliminate the pain.




Chapter 5: Environmental Allergies:

Pillows, mattresses and box springs can be treated

with fire retardent chemicals and emit formaldehyde

gas. Besides having trouble sleeping, people who are

sensitive to these can develop headaches, nausea,

breathing problems and joint pain.

Polyester and polyester blend percale sheets are

coated with formaldehyde to resist wrinkling. The

formaldehyde gives off gases for the life of the sheets.

Foam rubber pillows, mattresses and polyester sheets

all give off formaldehyde gas which can cause you to

have a restless night without much sleep. Instead look

for combed cotton sheets instead of ones that say

“no-iron”. Try natural cotton mattresses, feather,

cotton or buckwheat pillows.

An uncomfortable bed or pillow can also cause sleep

problems. Your bed should be fairly firm but

comfortable. If it!s too firm it will be uncomfortable. If

it!s too soft you won!t be getting enough support.

The Towel Test:

To determine the optimal height for your pillow, do the

towel test. Take 7 towels and pile them 1 on top of the

other. Then lie on your side like you!re going to sleep.




7 will probably feel too high. Keep removing towels

until it feels too low. Then add a towel. That level

should be so comfortable that you just want to close

your eyes and go to sleep. Measure the towel height.If your current pillow is too high, use another pillow. If

it!s too low place as many towels underneath it until

it!s at the correct height.




Chapter 6: Self Mastery Technology:




There are 4 primary brainwave patterns:• Beta, Alpha, Theta and Delta

• Beta-People are going, going, going all thetime which causes us to be in high beta.

• Greater than 50% of Americans lose sleepdue to stress and anxiety.

• This brings about fear, frustration andanxiety and we lose the alpha and thetabrainwave patterns associated with napsand sleep.

• Typically what happens is we get locked intobeta. The beta brainwave pattern is wideawake, alert, conscious and concentrating.

Which means we get locked in ourconscious mind and our troubles. Everythingthat’s going on in our life that we can’t reallycontrol during sleep anyway but ourconscious mind dwells on it.




• With SMT, we can retrain the brain so wecan put all that aside, so we can sleepdeeply through the night.

• Alpha-The brain is wide awake but relaxedin a dreamy, drowsy, creative state.• Theta-The brain is sleeping lightly, just

before deep sleep. SMT helps people getout of beta and into theta. If you’re not goingfrom beta to alpha to theta, you never get todelta.

• Delta is deep sleep. That’s what you want.SMT retrains the brain to rebalance, re-energize and support the nervous system increating the physiological effect that needsto happen so you can go from beta intodelta.

SMT is a powerfully effective brain/mind development

tool designed to help you overcome the ill effects ofthe fight-or-flight response while achieving physical,

mental and emotional balance.

This extensively researched light & sound technologycreates a perfect symmetry of sound frequencies and

light synchronization to help guide your brain to a

perfect balance of left/right brain synchronization andrelaxed brainwave activity. In other words, SMTproduces the relaxation response, giving your bodyprecisely what it needs to get back in balance and

reverse the effect of stress on the body.




At the same time, the SMT sessions guide your mindto a state of laser-like focus so you can rid yourself of

negative self-talk and achieve life goals!




Chapter 7: Balanced Emotions:

When you have stress or emotional trauma there’soften residual tension in the area where you felt theupset. This residual tension can make it hard to sleepat night. The energy from the upset can stay locked inyour body for years. There are 2 major energypathways where it remains-chakras and armor.Chakras are spinning wheels of energy in front ofeach endocrine gland and armor is a muscle spasmdue to unexpressed emotions. An example of armor is

if you wanted to yell and scream at someone and heldit back, the conflict between the two would cause achronic muscle tension in the throat.

Fortunately, any past trauma can be located in aspecific energy pathway, including the one causinginsomnia and released. I’ve created a healingtechnique called CARE or Chakra Armor Release ofEmotions. We use Applied Kinesiology or muscletesting to find out where the emotional block islocated. We also use homeopathic flower essences tobring the old emotion up to the surface and thenrelease it using acupressure and affirmations.




“Dr. Rettner takes a very holistic approach. He is atrue healer. A visit to his office is like going to anappointment with a guardian Angel. I have had

several blocked chrakras from not dealing withstressful events well, my whole life. These areassociated with most of my physical pain andsuffering. He has totally transformed my back andstabilized my spine. We are doing a lot of energywork and un- blocking my chakras. I haven't felt thislimber and flexible since I was 15 years old. Everytime I walk out of there I feel like I'm gliding and I can't

stop smiling. I feel absolutely great. I feel like I amseeing familiar things through a new set of eyes witha new perception. All anxieties and temper flareupshave just melted away. I highly recommend him toanyone and everyone!”Brad R.

Oakland, CA


http://www.yelp.com/user_details?userid=naOgMZARPHG6w3QAW7GmOg





Chapter 8: Exercise:

The best advice I was ever given was toexercise first thing in the morning. I was sufferingfrom hypoglycemia or low blood sugar my firstquarter in chiropractic college, due to the stressstudying and test taking. A friend of mine

suggested that I do 20-30 minutes of vigorousaerobic exercise first thing in the morning. Notonly did it help my low blood sugar but I hadmore energy during the day and slept better atnight.

Exercise can increase deep sleep and total

sleep time. Exercise may also decrease the timeit takes to fall asleep. An effective cardiovascularaerobic exercise program where one is raisingtheir heart rate to 75% of their maximum for 45minutes five times a week, is an effective solutionto many of the adrenal stresses that contribute to




insomnia. However, don't exercise too close tobedtime or it could keep you awake.

Exercise: One of the BEST Cures forInsomnia

By David S. Sobel, M.D.

Findings from a recent Stanford University MedicalSchool study may come as no surprise: older andmiddle-age people reported sleeping better when they

added regular exercise to their routine. After 16 weeksin a moderate intensity exercise program, subjectswere able to fall asleep about 15 minutes earlier andsleep about 45 minutes longer at night.

Participants exercised at least four times a week.Twice a week they participated in an organized

aerobics class, which included 30 minutes ofendurance training. The other two times theyexercised on their own, doing 40 minutes of briskwalking or stationary bike riding.

Though they are only 20% of the population, older Americans receive almost half the medicationsprescribed to aid sleep.

The potential side effects of these drugs-confusion,falls, extended drowsiness, agitation, and interactionswith other medications-can be especially problematic.




RX: Self-Care Tips

Try exercise to help your sleep. Here are some tips:

Time your exercise five to six hours before bedtime.

Make your exercise vigorous enough to make yousweat a little.Stick with it! Participants in this study did not reportimproved sleep until they had been exercising for 16weeks.2




Chapter 9: Diet and Supplements:

I. Diet:

Avoid stimulants

It’s best to avoid stimulants such as alcohol,cigarettes, coffee, spicy foods and sugar before bed.

Avoid caffeine.

At least one study has shown that, in some

people, caffeine is not metabolized efficiently,leaving you feeling its effects long after consumption.So, an afternoon cup of coffee or tea will keep somepeople from falling asleep at night.

Avoid alcohol. Although alcohol will make youdrowsy, the effect is short lived and you will often

wake up several hours later, unable to fall backasleep. Alcohol will also keep you from enteringthe deeper stages of sleep, where your bodydoes most of its healing.




Avoid foods you may be sensitive to.This is particularly true for wheat, dairy and sugarand grains. Sensitivity reactions can cause

excess congestion, gastrointestinal upset,bloating and gas, and other problems.

Avoid before-bed snacks, particularly grains andsugars. These will raise your blood sugar anddelay sleep. Later, when blood sugar drops toolow (hypoglycemia), you may wake up and beunable to fall back asleep. Avoid eating too close

to bedtime.

Avoid drinking any fluids within 2 hours of goingto bed. This will reduce the likelihood of needing to getup and go to the bathroom, or at least minimizethe frequency.

Eat a high-protein snack several hours beforebed. This can provide L-tryptophan needed foryour melatonin and serotonin production. Walnutsare high in Tryptophan. Great snack before bed.




Eat some organic fresh or dried cherries.Cherries contain melatonin which will help yousleep.

Lose excess weight.Being overweight can increase your risk of sleepapnea, which can seriously impair your sleep.3

Detox 360

Do you feel fatigued or sluggish?

Do you have digestive issues?

Do you feel your weight is getting out of control?

Do you have achey joints or muscles?

Do you experience headaches or migraines?

Do you feel unfocused with brain fog?

Then the Detox 360 program may be the answer.




The Detox 360 program is a heavilyresearched, science guided program, designed toreduce inflammation, optimize metabolism and

support detoxification. It consists of a hypo-allergenic, anti-inflammatory diet andsupplements that support the release of toxinsand strengthen the detox organs – the kidneys,liver and lymphatic system. This program isthorough in nature and teaches you dietary andlifestyle changes for long term health andwellness. You get an introduction how to live andeat right. You will learn things you can apply therest of your life.

The role of the liver and the colon are importantfor establishing and maintaining regular, restfulsleep. If either system is not working properly, thebody can become dangerously toxic. One of the

main causes of sleeplessness-especially sleep-maintenance insomnia, in which people wake upin the middle of the night-is trouble in the liverand the gastrointestinal tract.

Candida For anyone with a history of takingsteroids, antibiotics, birth control pills and a diethigh in sugar and/or alcohol it’s important to test

for and correct chronic candidiasis. Candidiasis isan overgrowth of yeast that can become systemicand cause chronic weight gain and insomnia.Correcting candida can cure insomnia.




Digestive stress, especially low hydrochloric acidcan contribute to insomnia. After age 40 we don’tproduce as many digestive enzymes and

hydrochloric acid, as we did when we wereyounger. If you don’t take these as supplements ittakes a tremendous amount of energy to digestfood. The food from dinner that’s just sitting thereundigested can make it more difficult to sleep.

II. Sleep Supplements:

Sleeping pills work by poisoning part of the brainto put you to sleep. After a while you need alarger dose because you build up resistance tothe poison. You won’t get to the deep REM sleepneeded for deep, restorative sleep.

Sleep supplements do work but they have tobe varied from one night to the next. My wife andI have found the following sleep supplements tobe highly effective when we muscle test beforebed to see which one is appropriate for thatevening and for the correct quantity:

Calm-Natural VitalityGood Sleep-Shen Herb Inc.

Myocalm P.M.-MetagenicsCortisol Manager-Integrative TherapeuticsTranquinol-Premier Research LabsSerotone-Apex EnergeticsGABA Calm-Source Naturals




Adrenacalm-Apex EnergeticsMelatonin ND-Premier Research LabsValerian Root Extract-Herb Pharm

It helps to take Calm from Natural Vitality around3 p.m. It’s a powdered magnesium supplementthat you mix with water and take the othersupplements before you get ready for bed.

1. For adrenal glands with low cortisol in the morningtake Acetyl-CH and high cortisol in the evening take

Adrenacalm and Serotone. Circadian Rhythm-Melatonin regulates Circadian Rhythm and serotoninmakes melatonin.

2. If it’s a pineal problem, take Melatonin ND and B12.

3. For blood sugar regulation take Proglyco-SP forhypoglycemia or Glysen for insulin resistance.




Chapter 10: Yoga For Deep, Restful Sleep:

Do you toss and turn at night? Do you wake up each morningfeeling more tired than the night before? If you don’t feelrefreshed in the morning, you might want to consider a differentnightly routine. Instead of staying up late at night watching tv orsurfing the net, why not try unwinding to Yoga for Deep, RestfulSleep?

The sequence of gentle stretches in this DVD was developed by

a yoga teacher to help you really relax before bed and then driftoff to sleep like a baby.

This series is designed to:Ease pain and relax muscles. Quiet your mind.

Help you go to sleep.




Deep, Restful Sleep Program:

I know how hard it can be to make lifestyle changes.

I’m here to be a supportive partner to you, every stepof the way. If you do the 10 Action Steps I’m about toshare with you, I know at the end of the deep, restfulsleep program we’re going to be sitting down talkinglike we are now and you’re going to be pleased. 9 outof 10 people who do Self Mastery Technology willsleep better that night. If you do the whole program,you’ll sleep well every night and get the results you’relooking for.

Now I’d like to tell you how you can turn thisinformation into lasting transformation. These are the10 steps you will need to take to get the results thatyou’re looking for whether you do it alone or with myhelp.

10 Action Steps for a Good Night’s Sleep:1. Have your adrenal, male or female hormones

tested2. Get your upper neck checked for subluxations.3. Test for food & pillow allergies4. Do the towel test5. Get tested for emotional blocks6. Test to see which sleep supplements you need7. Clear out all digital clocks, portable phones and

wifi from your bedroom.8. Use SMT for a month to retrain your brain.




9. Practice “Yoga for Deep, Restful Sleep” every nightbefore bed.

10. Do the Detox 360 program for 1 month.

My reason for being here today is to help all of youprevent the suffering that comes with high bloodpressure, stroke and heart disease. As my way ofsaying thank you for the opportunity to speak atRossmoor, I have 3 special offers for you today:I. My initial exam for insomnia includes testing forsleep supplements, food and environmental allergies,determining which hormone tests to order and testingfor upper neck problems.II. The Deep, Restful Sleep Program consists of:Insomnia Examination-This includes lifestyle,hormone and nutritional analysis, testing for sleepsupplements, testing for food and environmental

allergies, testing for upper neck problems andordering any necessary lab tests.Self-Mastery Technology (SMT)- A deeply relaxingaudio-visual guided meditation experience that lasts20 minutes. 2 SMT sessions a week for 5 weeks willretrain the brain so you can sleep deeply through thenight.

Detox 360 program-Internal toxins can preventpeople from sleeping through the night. Detoxifyingthe body with the Detox 360 program makes it easierto sleep. Detox 360 is a heavily researched, scienceguided 4 week program, designed to reduce




inflammation, optimize metabolism and supportdetoxification pathways.Sleep supplements-Determine which are the most

effective sleep supplements for you and teach youand your spouse how to test for which ones are best.Chiropractic Adjustments-Release stress and getenergized with 1 adjustment per week for 4 weeks.This will also include 1-2 CARE (Chakra ArmorRelease of Emotions) treatments.

Yoga for Deep, Restful Sleep DVD-Relax andunwind with “Yoga for Deep, Restful Sleep” beforebed and wake up refreshed and relaxed.III. Yoga for Deep, Restful Sleep DVD-is $30.




Bibliography:

1. Herbert Ross D.C. and Keri Brenner, L.Ac Sleep

Disorders An Alternative Medicine Definitive Guide Tiburon, Ca. Alternative Medicine.com 2000

2. Mercola.com David S. Sobel M.D. “Exercise: Oneof the BEST Cures for Insomnia” May 07, 2000

3. Mercola.com “Want a Good Night's Sleep? ThenNever Do These Things Before Bed” October 02,

2010




Resources:

1.For a sleep consultation and examination withDr. Raphael call 925-962-9160 or e-mail

[email protected].

2.Yoga for Deep, Restful Sleep DVD call925-962-9160 or come by for a copy or send acheck to Dr. Rettner at Advanced Weight Loss andWellness 959 Mountain View Drive in Lafayette.

3. Earthsake Natural Organic Mattresses & bedding

1772 4th St, Berkeley, CA 94710 510-559-8440.

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CDMQFjAA&url=http%3A%2F%2Fwww.earthsake.com%2F&ei=i-koVNSSC9CYyASY6YGABQ&usg=AFQjCNHDSfElDmpwTz4EH_cia8yebblCBQ&sig2=xwMq56_0pANzr9RD8W9dOg&bvm=bv.76247554,d.aWw

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CDMQFjAA&url=http%3A%2F%2Fwww.earthsake.com%2F&ei=i-koVNSSC9CYyASY6YGABQ&usg=AFQjCNHDSfElDmpwTz4EH_cia8yebblCBQ&sig2=xwMq56_0pANzr9RD8W9dOg&bvm=bv.76247554,d.aWw



10 secrets to a good night's sleep that your doctor won't tell you

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