Restful sleep is normal physiology or action in motion. The reasons for sleep have not been totally established, but it is obvious that the body needs sleep to rejuvenate. Without sleep, wellbeing and the feeling of wellbeing eludes us.  Sleep is under the control of certain brain centers which switch us between wakefulness and sleep. Brain centers are made up of brain cells. All physiology happens at the cellular level. So if there are sleep problems, the problem lies in the cells. For brain cells to be able to receive and send the correct messages required by normal physiology they must have all the essential nutrients in the needed amounts in the correct ratios. Essential nutrients are what create normal physiology or action in and by the cells.

All cells including brain cells have a two layer cell wall surrounding it. This cell wall is 50-60% fat and 40-50% protein. The fats and proteins are intertwined into a matrix that controls(along with minerals and vitamins) all the functions necessary to normal life.

Any deficiency, imbalance or the presence of bad fats or proteins will alter the physiology and cause altered signaling. The signaling will be too slow, too fast, too much or too little.

Good fats are those that have the right functional abilities by virtue of having the correct shape and length. Bad fats have the wrong shape and or length. To ingest bad fats is to cause the body to try to fit square pegs into round holes. This alone contributes to poor physiology and poor signaling.

Some proteins in grains can cause altered physiology.

Minerals, trace elements and vitamins work with fats and proteins to promote normal physiology and signaling.   

So providing all the essential building blocks of life are necessary to insure that nerve cells maintain proper rhythm and signaling to allow normal sleep.

Poor eating habits with respect to timing of food and types of food interferes with blood sugar levels which affect nerve cell function. Eating sugar or sugar producing foods in abundance raises the blood sugar. This leads to hormonal imbalance, stress and higher states of physiological excitement, thereby interfering with sleep. Eating only carbohydrates for breakfast disturbs blood sugar levels for the rest of the day and snacking on sweets or high carbohydrate foods further disturbs blood sugar.

If pollutants in the form of heavy metals, chemicals, solvents, artificial coloring or sweeteners or drugs of any kind gain access to the body they end up in the fat because they are fat soluble; they dissolve only in fat. Foreign substances in the fat change the way the fat-protein matrix functions and alters the physiology. Nerve signaling is altered and normal sleep patterns affected.

Of course, psychological-emotional stress causes hightened states of nerve excitement which will interfere with sleep.

So by avoiding stress and  by keeping your cell membranes happy by eating healthy food, avoiding high sugar producing items, alcohol and pollutants is what insures proper cell function which allows normal sleep.

1) Eat whole foods-preferably organic

2) Eat three meals per day.

3) Eat some protein and fat at each meal especially breakfast and lunch.

4) Eat nothing between meals leaving 4-5 hours between meals.

5) Eat nothing for 4 hours before going to bed. 

6) Avoid bad fats

7) Avoid sugar producing foods

8) Minimize or avoid grain-based foods

9) Avoid alcohol

10) Avoid all forms of psychological or emotional stress

11) Avoid or minimize exposure to electromagnetic fields-TV’s, computers, cell phones, watches and all electronic wiring.

12) Avoid all toxic or poisonous items-chemicals, items containing heavy metals such as mercury, aluminum or lead, solvents such as turpentine and nail polish remover, mold-damp unventilated areas, grain based foods and some fruits and food additives

13) Walk a minimum of 2 and a half hours per weak.

In uncomplicated cases, if you do the above, you will sleep.

Dr. Robert Jackson