10 Secrets to a Good Night's Sleep That Your Doctor Won't ...advancedweightlossandwellness.com/wp...Sleep_eb.pdf · An estimated 60 million Americans suffer from sleep disorders

10 Secrets to a Good Night's Sleep That Your Doctor 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. Page 2

About the Author

Dr. Raphael Rettner is a Palmer College 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 chiropractor for over 32 years and have helped many people with sleep problems. I’ve had trouble sleeping since I was a teenager and have bouts of insomnia off and on for years. I’ve also done quite a bit of research on the subject. Now I sleep well almost every night. I still have trouble sleeping from time to time but now I know what to do to help myself, so it doesn’t continue. 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 see a show of hands. How many of you have trouble falling asleep? How many of you have trouble sleeping through the night? Today we’re going to start on the road to discovering the underlying cause of your sleep problem.


Today we’re going to cover “How balanced hormones, balanced emotions, diet, exercise, yoga can help you sleep better” and much more. I will teach you as much as I can in the limited time that we have together and then I promise to show you how we can take it further to work as a team for you to develop your own sleep program. I will be telling you later about a special offer if you wish to take this further. Let’s begin. An estimated 60 million Americans suffer from sleep disorders. We spend $16 billion each year on sleep-related medical care. Much of this money is poorly spent, because conventional sleeping pills, potentially addictive sedatives-ultimately create more sleep disturbances than they eliminate.

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

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

• 30% of the population suffers from insomnia.

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

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

For Example interrupted or impaired sleep can:

• Dramatically weaken your immune system


• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions

• Cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight

• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact 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 chronic insomnia 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 Mile Island, the Exxon Valdez oil spill and Chernobyl.

Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep and during certain types of exercise. 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 biological changes linked to sleep/wake patterns and account for changes of alertness and drowsiness throughout the day. People with normal circadian (Latin for around the day) rhythms are most alert during the morning 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 the regulation of the circadian rhythm. During the day the brain requires bright light. This promotes an increase in the production of serotonin, which in turn means more melatonin will be produced at night. When it’s dark, the pineal gland secrets melatonin. Circadian rhythms are disrupted when we watch tv or surf the internet at night. This causes the release of the adrenal hormone cortisol which wakes us up when we should be getting sleepy. The opposite is true as well. If you don’t get enough sunlight during the day, it can also 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 of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well. It’s best to go to bed by 10 p.m. and avoid tv and the internet after 9 p.m.

Other factors which can disrupt your body clock are lack of regular exercise, structural imbalances and chronic stress. Also, overconsumption of stimulants such as alcohol, coffee, spicy foods, sugar and over-the-counter medications. Electromagnetic fields affect the affect the pineal gland and can cause a decrease in melatonin production and an imbalanced body clock.1


Chapter 2: Balancing Hormones:

As we age, melatonin levels decline; since melatonin is the hormone that puts the body to sleep, it makes sense that older adults would have more sleep problems. Melatonin regulates circadian rhythms and serotonin makes melatonin. It’s important to only take highly effective melatonin supplements in order to get results.

The estrogen hormone estradiol is necessary for the smooth functioning of the sleep cycle, so when women enter menopause and their estradiol starts to fluctuate and diminish, they are likely to experience sleep disturbances. Levels of estradiol can directly alter the circadian pattern of the neurotransmitter serotonin which causes increased anxiety which can also affect sleep.

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

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


associated with increased insulin output, a factor in the development of blood sugar imbalances and insomnia. Decreased testosterone levels can lead to an increase in the adrenal stress hormone cortisol. which can act as a stimulant at night preventing a deep, restful sleep.

The Adrenal glands are intimately involved with sleep. Overactive or underfunctioning adrenal glands can prevent you from falling asleep. The Adrenal Stress Index test (ASI) measures what stage of exhaustion the adrenal (stress) glands are in and what is the appropriate treatment to restore them back to health. If the adrenal stress hormone cortisol is low in the morning, you’ll be tired when you wake up. If you’re a nightowl, your cortisol will be high in the evening and you’ll have energy when you should be going to sleep.

Scientists have found increased blood levels of the stress hormone cortisol in people with chronic insomnia, suggesting that these individuals suffer from sustained, round-the-clock activation of the body's system for responding to stress. They found that the insomniacs with the highest degree of sleep disturbance secreted the highest amount of cortisol, particularly in the evening and nighttime hours. Increased production of stress hormones is likely to lead not only to depression, but also to high blood pressure, obesity and osteoporosis.


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

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

In summary, to sleep well, it’s important to have the appropriate hormone test. By filling out the Metabolic Assessment form we will find out whether your adrenal, post menopausal or male hormones need to be tested to determine what’s out of balance and which supplements you need to take to bring your hormones back into balance. This will help you to get a good night’s sleep and to get your energy back to where it should be.


Chapter 3: Creating a Healthy Environment:

Check your bedroom for EMFs. Electro-magnetic fields (EMFs) are a type of low level radiation generated by computers, WiFi, portable phones, digital clocks and microwave ovens. These can disrupt the pineal gland metabolism which regulates and the production of the sleep hormone melatonin and serotonin. If you are electrically sensitive it’s best to remove all computers, tvs, portable phones, digital clocks from your bedroom and move alarm clocks and other electrical devices away from your bed. This will create a more peaceful environment. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. 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 wired internet using an ethernet cable. Various studies have linked EMFs to increased incidence of heart disease, Alzheimer’s disease, high blood pressure, headaches and sexual dysfunction.


Chapter 4: Balanced Structure:

The sympathetic nervous system controls the “fight or flight” stress response and activates the body; the parasympathtic nervous system calms the body. When vertebrae go out of alignment and put pressure on nerves, it’s called a subluxation. Subluxations that excite the sympathetic nervous system often result in sympathetic dominance. Sympathetic dominance leads to excess energy in the brain which can cause insomnia.

If you have one bad night’s sleep, the cervical vertebrae in your upper neck will go out of alignment. This can put pressure on your brainstem causing your mind to race at night, which in turn causes another bad night’s sleep. You can continue missing sleep until your upper neck is properly adjusted. When the vertebrae in the neck are properly aligned, your whole body relaxes, your breathing improves and you sleep like a baby that night. Therefore, if you have a bad night’s night’s sleep, it’s important to get adjusted as soon as possible after that, so you don’t miss any more sleep.


Pain anywhere in the body can also keep you up. It’s important to get your entire spine and extremities checked to see where the pain is coming from. Once the location of the pain is found, it’s important to get adjusted 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 itʼs too firm it will be uncomfortable. If itʼs too soft you wonʼt 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 youʼre 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 itʼs too low place as many towels underneath it until itʼs 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 the

time which causes us to be in high beta. • Greater than 50% of Americans lose sleep

due to stress and anxiety. • This brings about fear, frustration and

anxiety and we lose the alpha and theta brainwave patterns associated with naps and sleep.

• Typically what happens is we get locked into beta. The beta brainwave pattern is wide awake, alert, conscious and concentrating. Which means we get locked in our conscious mind and our troubles. Everything that’s going on in our life that we can’t really control during sleep anyway but our conscious mind dwells on it.


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

• Alpha-The brain is wide awake but relaxed in a dreamy, drowsy, creative state.

• Theta-The brain is sleeping lightly, just before deep sleep. SMT helps people get out of beta and into theta. If you’re not going from beta to alpha to theta, you never get to delta.

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

SMT is a powerfully effective brain/mind development tool designed to help you overcome the ill effects of the fight-or-flight response while achieving physical,

mental and emotional balance.

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

light synchronization to help guide your brain to a perfect balance of left/right brain synchronization and

relaxed brainwave activity. In other words, SMT produces the relaxation response, giving your body precisely 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 mind to 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’s often residual tension in the area where you felt the upset. This residual tension can make it hard to sleep at night. The energy from the upset can stay locked in your body for years. There are 2 major energy pathways where it remains-chakras and armor. Chakras are spinning wheels of energy in front of each endocrine gland and armor is a muscle spasm due to unexpressed emotions. An example of armor is if you wanted to yell and scream at someone and held it back, the conflict between the two would cause a chronic muscle tension in the throat.

Fortunately, any past trauma can be located in a specific energy pathway, including the one causing insomnia and released. I’ve created a healing technique called CARE or Chakra Armor Release of Emotions. We use Applied Kinesiology or muscle testing to find out where the emotional block is located. We also use homeopathic flower essences to bring the old emotion up to the surface and then release it using acupressure and affirmations.


“Dr. Rettner takes a very holistic approach. He is a true healer. A visit to his office is like going to an appointment with a guardian Angel. I have had several blocked chrakras from not dealing with stressful events well, my whole life. These are associated with most of my physical pain and suffering. He has totally transformed my back and stabilized my spine. We are doing a lot of energy work and un- blocking my chakras. I haven't felt this limber and flexible since I was 15 years old. Every time 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 am seeing familiar things through a new set of eyes with a new perception. All anxieties and temper flareups have just melted away. I highly recommend him to anyone and everyone!”Brad R.

Oakland, CA


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

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

Chapter 8: Exercise:

The best advice I was ever given was to exercise first thing in the morning. I was suffering from hypoglycemia or low blood sugar my first quarter in chiropractic college, due to the stress studying and test taking. A friend of mine suggested that I do 20-30 minutes of vigorous aerobic exercise first thing in the morning. Not only did it help my low blood sugar but I had more energy during the day and slept better at night.

Exercise can increase deep sleep and total sleep time. Exercise may also decrease the time it takes to fall asleep. An effective cardiovascular aerobic exercise program where one is raising their heart rate to 75% of their maximum for 45 minutes five times a week, is an effective solution to many of the adrenal stresses that contribute to


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

Exercise: One of the BEST Cures for Insomnia

By David S. Sobel, M.D.

Findings from a recent Stanford University Medical School study may come as no surprise: older and middle-age people reported sleeping better when they added regular exercise to their routine. After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep about 15 minutes earlier and sleep 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 of endurance training. The other two times they exercised on their own, doing 40 minutes of brisk walking or stationary bike riding.

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

The potential side effects of these drugs-confusion, falls, extended drowsiness, agitation, and interactions with 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 you sweat a little. Stick with it! Participants in this study did not report improved sleep until they had been exercising for 16 weeks.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 some people from falling asleep at night.

Avoid alcohol. Although alcohol will make you

drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.


Avoid foods you may be sensitive to. This is particularly true for wheat, dairy and sugar and grains. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.

Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep. Avoid eating too close to bedtime.

Avoid drinking any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.

Eat a high-protein snack several hours before bed. This can provide L-tryptophan needed for your melatonin and serotonin production. Walnuts are high in Tryptophan. Great snack before bed.


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

Lose excess weight. Being overweight can increase your risk of sleep apnea, 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 heavily researched, science guided program, designed to reduce inflammation, optimize metabolism and support detoxification. It consists of a hypo-allergenic, anti-inflammatory diet and supplements that support the release of toxins and strengthen the detox organs – the kidneys, liver and lymphatic system. This program is thorough in nature and teaches you dietary and lifestyle changes for long term health and wellness. You get an introduction how to live and eat right. You will learn things you can apply the rest of your life.

The role of the liver and the colon are important for establishing and maintaining regular, restful sleep. If either system is not working properly, the body can become dangerously toxic. One of the main causes of sleeplessness-especially sleep- maintenance insomnia, in which people wake up in the middle of the night-is trouble in the liver and the gastrointestinal tract.

Candida For anyone with a history of taking steroids, antibiotics, birth control pills and a diet high in sugar and/or alcohol it’s important to test for and correct chronic candidiasis. Candidiasis is an overgrowth of yeast that can become systemic and cause chronic weight gain and insomnia. Correcting candida can cure insomnia.


Digestive stress, especially low hydrochloric acid can contribute to insomnia. After age 40 we don’t produce as many digestive enzymes and hydrochloric acid, as we did when we were younger. If you don’t take these as supplements it takes a tremendous amount of energy to digest food. The food from dinner that’s just sitting there undigested can make it more difficult to sleep.

II. Sleep Supplements:

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

Sleep supplements do work but they have to be varied from one night to the next. My wife and I have found the following sleep supplements to be highly effective when we muscle test before bed to see which one is appropriate for that evening and for the correct quantity:

Calm-Natural Vitality Good Sleep-Shen Herb Inc.

Myocalm P.M.-Metagenics Cortisol Manager-Integrative Therapeutics Tranquinol-Premier Research Labs Serotone-Apex Energetics GABA Calm-Source Naturals


Adrenacalm-Apex Energetics Melatonin ND-Premier Research Labs Valerian Root Extract-Herb Pharm

It helps to take Calm from Natural Vitality around 3 p.m. It’s a powdered magnesium supplement that you mix with water and take the other supplements before you get ready for bed.

1. For adrenal glands with low cortisol in the morning take Acetyl-CH and high cortisol in the evening take Adrenacalm and Serotone. Circadian Rhythm-Melatonin regulates Circadian Rhythm and serotonin makes melatonin.

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

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


Chapter 10: Yoga For Deep, Restful Sleep:

Do you toss and turn at night? Do you wake up each morning feeling more tired than the night before? If you don’t feel refreshed in the morning, you might want to consider a different nightly routine. Instead of staying up late at night watching tv or surfing the net, why not try unwinding to Yoga for Deep, Restful Sleep?

The sequence of gentle stretches in this DVD was developed by a yoga teacher to help you really relax before bed and then drift off 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 step of the way. If you do the 10 Action Steps I’m about to share with you, I know at the end of the deep, restful sleep program we’re going to be sitting down talking like we are now and you’re going to be pleased. 9 out of 10 people who do Self Mastery Technology will sleep better that night. If you do the whole program, you’ll sleep well every night and get the results you’re looking for.

Now I’d like to tell you how you can turn this information into lasting transformation. These are the 10 steps you will need to take to get the results that you’re looking for whether you do it alone or with my help.

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 night before bed.

10. Do the Detox 360 program for 1 month.

My reason for being here today is to help all of you prevent the suffering that comes with high blood pressure, stroke and heart disease. As my way of saying thank you for the opportunity to speak at Rossmoor, I have 3 special offers for you today: I. My initial exam for insomnia includes testing for sleep supplements, food and environmental allergies, determining which hormone tests to order and testing for upper neck problems. II. The Deep, Restful Sleep Program consists of: Insomnia Examination-This includes lifestyle, hormone and nutritional analysis, testing for sleep supplements, testing for food and environmental allergies, testing for upper neck problems and ordering any necessary lab tests. Self-Mastery Technology (SMT)-A deeply relaxing audio-visual guided meditation experience that lasts 20 minutes. 2 SMT sessions a week for 5 weeks will retrain the brain so you can sleep deeply through the night. Detox 360 program-Internal toxins can prevent people from sleeping through the night. Detoxifying the body with the Detox 360 program makes it easier to sleep. Detox 360 is a heavily researched, science guided 4 week program, designed to reduce


inflammation, optimize metabolism and support detoxification pathways. Sleep supplements-Determine which are the most effective sleep supplements for you and teach you and your spouse how to test for which ones are best. Chiropractic Adjustments-Release stress and get energized with 1 adjustment per week for 4 weeks. This will also include 1-2 CARE (Chakra Armor Release of Emotions) treatments. Yoga for Deep, Restful Sleep DVD-Relax and unwind with “Yoga for Deep, Restful Sleep” before bed 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: One of the BEST Cures for Insomnia” May 07, 2000

3. Mercola.com “Want a Good Night's Sleep? Then Never Do These Things Before Bed” October 02, 2010


Resources:

1.For a sleep consultation and examination with Dr. Raphael call 925-962-9160 or e-mail [email protected].

2.Yoga for Deep, Restful Sleep DVD call 925-962-9160 or come by for a copy or send a check to Dr. Rettner at Advanced Weight Loss and Wellness 959 Mountain View Drive in Lafayette.

3. Earthsake Natural Organic Mattresses & bedding1772 4th St, Berkeley, CA 94710 510-559-8440.




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10 Secrets to a Good Night's Sleep That Your Doctor Won't ...advancedweightlossandwellness.com/wp...Sleep_eb.pdf · An estimated 60 million Americans suffer from sleep disorders