Restoring Deep Sleep to Enhance your Health
4.4 (69 ratings)
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Restoring Deep Sleep to Enhance your Health

Become a Master of Sleep
4.4 (69 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
257 students enrolled
Created by Dr. John Bergman
Last updated 1/2017
English
Curiosity Sale
Current price: $10 Original price: $35 Discount: 71% off
30-Day Money-Back Guarantee
Includes:
  • 1.5 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Achieve Deep Sleep Every Night
View Curriculum
Requirements
  • You should have something to take notes with and be ready to learn.
Description

Sleep is an absolutely vital part of maintaining your health, but there seems to be a massive problem these days with sleep.  When over 9 million prescriptions a written for sleep drugs every year and you notice coffee shops on almost every corner then you have to wonder what's going on.  

The affects of sleep deprivation might shock you because they include:

  • Elevations in LDL Cholesterol
  • Elevations in Blood Sugar
  • Reduction of Blood supply to the gut
  • Debilitating both physically and mentally
  • A weakened immune system
  • Higher disease rates
  • Build up of waste products in the brain
  • Increased risk of Cancer
  • Anxiety
  • Irritability
  • Hallucinations
  • Difficulty concentrating
  • Aggression
  • Shorter attention span
  • Impaired memory


Every disease, condition, or illness is always linked to underlying problems with sleep.  If you have to take sleep medications at night or you have to consume large amounts of stimulants like coffee every day then it's time to look at your sleep patterns to find out what's going on because you're setting yourself up for some major health problems later in life.

 

The Solution

The good news is that if you follow all the advice in this video series you'll become a master of sleep and you'll wake up refreshed and energized every single day.  This video course is designed to guide you step by step to address all the factors that affect your ability to achieve deep restful sleep every night.  

Who is the target audience?
  • Anyone who is suffering with Sleep Problems
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Curriculum For This Course
15 Lectures
01:31:33
+
How do I get Deep Sleep every night?
15 Lectures 01:31:33

The 3 Chronic Stressors

  • Physical

  • Chemical

  • Emotional

Diseases associated with Sleep Problems

  • Dementia

  • High Blood Pressure

  • Autoimmune Conditions

  • Lyme Disease

  • Ehlers-Danlos Syndrome

  • Genetic Disorders

Notes:

  • Your body regenerates tissues during Sleep

  • Sleep is a Major Factor in all Diseases

Preview 03:03

2 parts of the Autonomic (Automatic) Nervous System

  • Sympathetic

  • Parasympathetic

Sympathetic = Fight or Flight

Parasympathetic = Rest or Digest

Sympathetic = active during the day

Parasympathetic = active during the night

Preview 03:07

How do Sleep Medications affect the body?

  • Number of Prescriptions of Sleep Medications in America = 9 to 12 million
  • Sleep medications cause a 35% increase in Cancer
  • Sleep Medications only help you get an extra 12 minutes of sleep
  • Sleep medications negatively affect how your body functions
Preview 02:29

  • The Adrenal glands and the thyroid gland are the two main organs involved in tissue regeneration

  • The Thyroid produces cells during a healthy state

  • The Adrenal glands produce cells during a stressed state

  • The adrenal glands are the pharmacy of the body

  • The adrenal glands must be balanced with the Thyroid

  • The Sympathetic Nervous system must be balanced with the Parasympathetic Nervous system

  • Sleep is a Chemical Stressor

  • Sleep deprivation is the most common form of torture around the world
Preview 03:26

What are the common characteristics of people with Sleep Apnea?

  • Overweight or Obese

  • Chronic Illness or Disease

  • Elderly

Cause of Sleep Apnea

  • Alteration in the nerve supply to the diaphragm

  • The nerves that supply the diaphragm originate from the neck

Solutions for Sleep Apnea

  • Sleep on a pillow that lifts your head 3-4 inches

  • Corrective Chiropractic care to stimulate the nerves that supply the diaphragm

Solutions for Sleep Apnea
04:31

What kind of drugs affect Sleep?

  • Appetite suppressants

  • Blood pressure drugs

  • Beta blockers/ace inhibitors

  • Antacids

  • add/adhd drugs

  • NSAID’s

  • Antihistamines

  • Asthma drugs

Become a Master of Sleep

  • Eliminate your Medications (Work with your doctor)

  • Get Your Nervous System checked by a corrective chiropractor

  • Maintain a Healthy Diet


Notes:

  • Stimulants like coffee negatively affect Sleep

  • Melatonin does cause you to feel sleepy

  • Blue Light from computers, phones, tv’s and tablets Suppress Melatonin production


Melatonin Boosting foods

  • Cherries

  • Bananas

  • Pineapples

  • Oranges

  • Grapefruits

  • Olive oil

  • Wine or Beer

How to Become a Master of Sleep
05:26

Journaling

  • Journaling to quiet your mind for 5 to 10 minutes

  • What is the purpose of Journaling?  Take an emotionally charged thought and physically write it down

  • Journaling takes a thought from the emotional aspect of the brain to the logical aspect of the brain

Reading

  • Reading 15 minutes before bed

  • Avoid E-books and read only paper books

Sleep Mask

  • During sleep your eyes open every 90 minutes on average

  • Any light stimulus can activate your Sympathetic nervous system and wake you up

White Noise Generator

  • Auditory stimulus to block out any sounds

Sleep Restrictive Therapy

  • Restricting Sleep helps reset your circadian rhythm
  • Go to Bed: 10 to 10:30pm

  • Wake up: 4 to 4:30am

  • Do this for 21 days

  • The first couple of days you might be tired so be careful during your daily activities


    Keys to Getting Deep Sleep

    • Journaling

    • Reading

    • Sleep Mask

    • White Noise Generator

    • Sleep Restrictive Therapy

    • No Naps at All

    Night Shift Workers

    • Limit your sleep to 6 hours of sleep

    • Use all the keys to getting deep sleep

    • Increase your Omega 3’s from wild caught anchovies, mackerel, or sardines

    • Increase your Vitamin D3 supplementation

    What amount of sleep is the best?

    • High disease rates for less than 5 hours of sleep or more than 9 hours of sleep

    • 6 to 7.5 hours of sleep is the optimal range

    What do I do to get good sleep when I’m traveling to a different time zone?

    • Increase Omega 3’s and vitamin D intake

    • Increase melatonin boosting foods

    Keys to Getting Deep Sleep
    17:44

    Juicing Vegetables

    • 2 types of fibers from vegetables: Soluble and Insoluble

    • Insoluble fibers help you form stool

    • Soluble fibers help to clean out your blood vessels

    • If you have a low functioning thyroid, avoid dark green leafy vegetables

    • The best type of juicing is a slow, masticating juicer

    • Favorite Brands of Juicer: Greenstar, Omega, Kuving Juicers

    • You want a juicer that produces very dry pulp

    Juicing Recipe

    • Apples (with core)

    • Celery

    • Carrots

    • Dark Green leafy vegetables (avoid if you have a low functioning thyroid)

    • Beets

    • Cucumber

    • Turmeric Root (optional)

    • Garlic (optional to boost your immune system)

    • Ginger (optional: fantastic for digestion)

    Notes:

    • Celery is high in minerals

    • When juicing it’s good to run hard root vegetables to push all the pulp through the juicer

    • Apples have malic acid that help to clean the kidneys

    • Carrots turn into beta carotene and vitamin A which help clean the lungs

    • Beets help to clean the liver and the blood

    • Beets will turn your pee and poo red

    • Juice last about 4 to 5 days before going bad

    • A quart of juice every day is the optimal daily intake

    • Moist pulp have be run back through the juicer to get all of the juicer

    • Fill your juice to the top of the jar so there is little to no air in the jar (this keeps the juice fresh)

    • Orange Juice is high in vitamin C, antioxidants, and helps to clean the blood

    Options for Pulp

    • Put in soups or salads

    • Make dehydrated cookies

    • Put in a compost pile for your garden

    Juicing for Deep Sleep
    13:28

    Notes:

    • Coffee is really good for the thyroid

    • Drink only filtered water to avoid possible toxins

    • Berkey is a great water filtration system

    • Freshly ground organic coffee is the best option

    • Coffee taxes the adrenal glands so you need simple carbohydrates (sugar) and healthy fats (coconut oil)

    • Don’t drink coffee at night


    Coffee or Coffee Alternative Recipe

    • Organic freshly ground coffee or macha tea or moringa tea

    • Hydrolyzed Collagen

    • Raw Organic Sugar

    • Organic Coconut oil

    Should I drink Coffee?
    04:21

    Notes:

    • Remember: juice vegetables and blend fruits

    • Cacao is a powerful antioxidant

    • Hydrolyzed collagen is great for regenerating tissue

    • Apples: remove the stem and leave the core


    Smoothie Recipe

    • Fresh Squeezed Orange Juice

    • Coconut Water

    • Hydrolyze collagen

    • Maca Root

    • Cacao

    • Spirulina

    • Bananas

    • Apples

    • Berries

    • Mangos

    Blending Fruits for Deep Sleep
    06:10

    Notes:

    • Sunlight exposure is the key to setting your circadian rhythm

    • Exercise is a method of clearing your mind to reduce your emotional stressors and help you get deep sleep

    Get Outside
    07:43

    Notes:

    • Recumbent bikes are the best type of bikes

    • 3 Stressors: Physical, Chemical, Emotional

    • Exercise has a calming emotional effect on your body

    • If you can’t exercise try doing deep breathing exercises


    Walking

    • Walk 30 minutes every day

    • Walk on wet dirt, grass or sand

    • Walking in the ocean causes a transdermal absorption of magnesium

    • Walking barefoot helps to stimulate your brain

    Bike Riding and Walking for Deep Sleep
    05:57

    Notes

    • The is a normal curvature of the neck

    • C3, C4, and C5 supply the diaphragm

    • Any trauma to the neck can alter nerve supply to the diaphragm which will negatively affect your ability to sleep and cause sleep apnea

    • You must find a corrective chiropractor if you have a reversed cervical curve or a loss of the normal cervical curve


    Neck Exercises before bedtime

    • Sit down and put your elbows on the table and support your chin with your thumbs

    • Thera Curve or Rolled up towel

    • These exercises help to hydrate the discs in the cervical spine

    The Nervous System and Sleep
    04:16

    • The worst sleep position is lying down on your back with your legs bent

    • This rocks the pelvis backwards and flattens the lumbar curve which will set you up for long term pelvic and lumbar problems

    • The best sleep position is sleeping on your side with a pillow in between your legs to take pressure off your sacroiliac joint

    • Make sure the spine is in total alignment

    What is the Best Position to Sleep in?
    02:35

    Notes:

    • Grounding sheet  

    • Mattresses: large heavier person (firmer) smaller lighter person (softer)

    • Coconut fiber mattress

    • Pillows: slight elevation of the head when you’re lying flat on your back

    • Pillows: aligns your spine when you’re lying on your side

    • Recommendation: Buckwheat pillow

    • White Noise Generator- intermittent sounds can disrupt your sleep and white noise generators give your brain something to focus on when you’re sleeping

    • You should have only a journal, pen, and a boring book next to your bed

    • Journal: write down your thoughts, ideas, or feeling

    • Journal a few lines to half a paragraph, not several pages for hours

    • Read a boring book for 15 minutes

    The Proper Sleep Environment
    07:17
    About the Instructor
    Dr. John Bergman
    4.4 Average rating
    68 Reviews
    257 Students
    1 Course
    Chiropractor, Researcher, and Educator

    Who is Dr. Bergman?

    Dr. Bergman is a one of a kind chiropractor, naturopath and a researcher who has dedicated his life to teaching and helping people with various, serious health conditions. With Dr. Bergman’s unique approach and years of professional experience, even the most challenging cases have a potential to become real success stories.

    What's his story?

    He was propelled into Chiropractic by a severe auto accident he experienced as a young man, that resulted in 2 broken legs, fractured skull and sternum along with several organ injuries. With great personal need and a passion for healing and regenerating Dr. Bergman began studying the body’s recovery process. He obtained his degree as a Doctor of Chiropractic at Cleveland Chiropractic College in Los Angeles, eventually becoming an academic teacher at CCCLA. He taught Human Anatomy, Physiology, Biomechanics, and 4 Chiropractic techniques: Full Spine Specific (Palmer Method), Thompson, Diversified, and Extremity Adjusting. Dr. Bergman has an extensive knowledge of human anatomy and physiology that few can match. He successfully runs his clinic “Bergman Family Chiropractic”, that continues to grow serving hundreds of people every week by focusing on corrective methods of healing along with a pediatric development.