ELECTROSMOG:

• Reduce exposure to radiation: Do not stand near your micorwave while it's on, stay away from and do not use WiFi/wireless internet whenever possible, do not use bluetooth nor GPS devices, and...
  ... especially ...
  ** Do Not Use Cell Phones (nor Cordless Phones in the 2.4 GHz or Greater Frequency Range) if at all possible. **
  ** The multi-billion dollar cell phone/wireless industry has done a massive dis-information campaign, spending hundreds of millions of dollars to suppress reams of evidence and research proving that extended exposure to this type of radiation (in the same frequency range as your microwave oven) causes both cellular and DNA damage.  (Obviously, it's in those corporations' best financial interest for you to neither know nor believe the actual health effects of their products.  The truth is currently more available in Non-US countries, such as those of Europe and Australia, however.)
  ** When the cells/DNA being damaged by the radiation are in your head, which is most common with radiation sources that you put up to your head (ie, cell and cordless phones), a couple common short-term symptom of this are disruptive sleep patterns, headaches, memory loss, chronic fatigue, depression, hypersensitivity and allergies, rashes and skin complaints, behavioral patterns in children, nausea, heart palpitations/tachycardia, concentration problems, aggression, blood disorders, and erratic blood pressure. [ References: 1, 2, 3 ]
  ** Long-term symptoms (after ~10 years) are things like, "increased risk of brain tumors, as well as increased risk of eye cancer, salivary gland tumors, testicular cancer, non-Hodgkin's lymphoma and leukemia." [ References: 1, 2, 3 ]
  ** I've done many hours of research on this, and have verified most of this with the two meters that I've purchased, but feel free to research it yourself.  Here are some places to start (in addition to the 6 references above :) that include helpful solutions, too: The Radiation Poisoning of America, Videos, http://www.wireless-protection.org/, http://www.emfields.org/publications/overview.asp, CNET article, Cellphone and Brain Tumors: 15 Reasons for Concern, Science, Spin and the Truth Behind Interphone, EMF Resource Library, Dr. Mercola's article, Are You Zapped? (Quick Lifestyle Quiz, etc).  Also, you can check out the Environmental Working Group's comprehensive, 10-month science evaluation of the hazards of cell phone radiation, that includes data from more than 200 peer-reviewed studies, government advisories, and industry documents.
• What is "ElectroSmog?"

SUGGESTIONS TO MINIMIZE YOUR RISK and POTENTIALLY IMPROVE YOUR SLEEP, MEMORY AND MOOD:
• Use a land-line phone whenEver possible.
• If you must use a cell or cordless phone, use them as sparingly as possible, keep them as far from your body as possible, use only 900MHz or lower cordless phones (especially avoid the new DECT phones), and use only in speaker phone mode or with a AIRTUBE headset.  Also, when you buy, factor cell phone radiation levels into your purchase decision (CNET List of Cell Phone Models and Their Radiation Levels, EWG's List of Cell Phone Radiation Levels).
  [ I researched, bought, tested, and returned several air-tube-type headsets.  The Blue TUBE Headset was (past tense!) the best one in terms of comfort and quality/volume of sound in 2008, but they changed the design, and I now offer this caveat: Some find Mercola's current Blue TUBE Headset (which has no ear hook, no volume control, and what I consider and inferior microphone) just fine...and, others hate it.  I think it depends on your phone.  I haven't bought/tested these and can't recommend them yet either, but this is where I'll start when 2008 Blue TUBE headsets wear out: http://www.totallycellphones.com/rafrherf3ste.html  If you find a good one, please let me know! ]
• Do not use wired headsets
  [ The wire acts as an antenna, just like the one on your car stereo--ie, collecting and concentrating the radiation by up to 300% and then delivering it right to your inner ear.  Ie, wired headsets are up to 3 times more dangerous than putting the phone up to your head!  Use in speaker-phone mode or with an air-tube type headset, and keep the cell or cordless phone as far from your body as possible during use.  I've measured this myself with my own meter, but here are some references: 1, 2, 3 ]
• Do not use BlueTOOTH headsets, either [they have a wireless transmitter inside and are a source of radiation themselves...that you also put right into your inner ear, bypassing much of the natural protection your skull provides].  Use in speaker-phone mode or with an air-tube type headset, and keep the cell or cordless phone as far from your body as possible during use.
• Move any electrical devices as far away from your sleep area as possible, including your alarm clock, stereo, TV, computer, etc.  Especially, do not leave a plugged-in cell or cordless phone charging near your bed. (Put in a $10 land-line phone in your bedroom...which is also extremely useful during a power outage [cordless phones won't work] or a disaster [cell network could be down or overloaded].)
• Keep cell and cordless phones as far from your body as possible unless they are completely powered off.  (You cell phone emits an intermittent signal even when you're not talking on it.  The base station of 2.4GHz and greater cordless phones--especially DECT phones--emit a continuous stream of radiation at maximum power, even when nobody is speaking on them! Most 900MHz base stations only emit radiation when a call comes in.)  In addition, I suggest looking into Safer Cordless Phones, BlocSocks, and AirTube Headsets, and other solutions (protective fabrics/clothing, paints, bed canopies, WiFi alternatives, etc)
• 10 Cell Phone Radiation Protection Tips
• EWG's 8 Tips to Reduce Cell Phone Radiation Exposure (I'd ignore what they say about headsets in deference to what I say above, tho)

LIGHT / CIRCADIAN RHYTHMS / SLEEP CYCLES:

• First, take the free Circadian Rhythm Test to assess your sleep cycles
• I read for a half-hour each morning using the bluewave, goLITE P2 light that I got on sale at Costco online.  This gets me reading more, and has definite positive effects on my sleep at night, and on my mood, motivation and energy levels during the day (especially in the winter).

LIGHT / SOUND / MUSIC:
* ZenFrames -- Uses sychnronized patterns of light, sound and soothing music to put you into a very relaxed state...and, optionally, music and messages you choose to help you fall asleep and sleep deeply through the night, address insomnia via the subconscious, solve problems in your dreams, wake up feeling refreshed and energized, etc.  (Actually, there are other messages you can choose for many things in addition to sleep/relaxation.)

PLANTS:
* Fresh leaf tea of Lemon Balm, Melissa (Melissa officinalis) - 2-4 teaspoons of dried herb per cup of boiling water
* Root tea, tinture or extract of Valerian (Valeriana officinalis, Valeriana sitchensis) 30 min before going to bed - or, 150-300 milligrams of a standardized extract (.8% valeric acid)
TOGETHER= 160 milligrams of valerian + 80 milligrams of lemon balm extracts

* Fresh or dried whole plant tea of Passion Flower, Maypop (Passiflora incarnata)

* Dried flower tea of German, Hungarian, or Wild Chamomile (Chamomilla recutita, Matricaria chamomillla)
* Tea from California Poppy flower petals - add handful to cup of water after it stops boiling
* Tea of flowers of Lavander (Lavadula angustifolia) - 2 teaspoons to cup of boiling water (honey optional)
* Whole plant tea of oats (Avena sativa)
* Catnip (Nepeta cataria) tea 45 min before bedtime
* Smoke or make tea of fruits of Hops (Humulus lupulus)
* Rooibos (Aspalathus linearis)
* Strong tea of Mad-dog Skullcap (Scutellaria lateriflora)

* Weak leaf tea of Virgin's Bower (Clematis virginiana)
* Pink or Large Yellow Lady's-Slipper, Moccasin-Flower, American Valerian (Cypripedium acaule)
* Tea of whole plant of Feverfew (Chrysanthemum parthenium, Tanactum parthenium)
* Leaf tea of Motherwort (Leonurus cardiaca)
* Leaf tea of Bee-Balm, Oswego Tea (Monada didyma)
* Leaf tea of Wild Bergamot, Purple Bee-balm (Monarda fistulosa)
* Leaf tea of Perilla (Perilla frutescens)
* (Root?) Tea of Figwort (Scrophularia marilandica)

Combinations:
For Insomnia: passionflower + valerian + California poppy
For Anxiety that may cause insomnia: California poppy + hawthorn + hops
Stressful situations that could contribute to insomnia: 2 parts each of chamomile, lemon balm and linden with 1 part orange peel

Sleep tea:
2 parts each passionflower and California poppy
1 part each St. John's wort, skull cap, and lavendar

BEHAVIORAL:

* Breath-centered meditation
* Relaxation exercises (tense [breathe in] and release [breathe out] each body part from feet to head)
  (Here's good resource if you want help with the above and/or stress management in general: psmservices.com)
* Try using reverse psychology on yourself: Some experts recommend getting up if you're laying there unable to sleep for more than 30-45 minutes.  In those cases, you might try just giving up trying to sleep.  For example: get up, turn on the light, and read or go do something until you feel sleepy and able to fall asleep.  Alternatively, you might attempt to do an "all-nighter."  (You'll likely run out of steam eventually and feel sleepy again.  Either way, at least you won't be lying there getting more agitated because you can't sleep...and, you'll probably get something useful done, too. :)
* Exercise
* Reading
* Relaxing music along with any/all of the above
  (Worry about not sleeping keeps you up:  Remind yourself that it won't be the end of the world if you don't get all the sleep you think you need.  You will be fine tomorrow even if you get no sleep.  Sometimes, I actually function *better* on little or no sleep.  Too much sleep can leave you "groggy," down, or, ironically, sleepy.  Sleep deprivation, on the other hand, is a natural intervention for depression and can have positive effects to mood and energy level when used sporadically.)

SUPPLEMENTS:
* L-Tryptophan (500mg along with vitamin B6, niacinamide, and magnesium and hour or so before bedtime)
* Melatonin (5-20mg per night before going to sleep; also for reseting a jetlag-ed body)
* Inositol (lethicin, liver, wheat germ, brown rice, citrus fruits, nuts, cereals) - if can't get in natural form (best), then take in the form of myo-inositol to a maximum of 1,000mg daily
* Calcium

AROMATHERAPY:
* Add 1-3 drops each of lavender (Lavandula) oil and lemon balm (melissa) to bath or bed clothes before bed
  BEWARE: Spanish lavendar can be stimulating...ask and try to see which you have
* 1-2 drops of lavender or chamomile oil in bath; follow bath with tea of 1 teaspoon each of St. John's wort and chamomile, then bed
* Place dried leaves of Mugwort (Artemisia vulgaris) or Western Mugwort, White Sage, Cudweed (Artemisia ludoviciana) between pillow and pillow case or next to bed
* Fill pillow with oatstraw or hops
* Use Vetiver ("the oil of tranquility") in massage and baths
* Rose
* Sandalwood
* Orange, mandarin
* 2-3 drops of essential oil of camomile to bath water to soothe emotional problems

Small Children:
Add 1-3 cups of chamomile tea to bath water

ENERGY:
Jin Shin Jyutsu says to work energetically to resolve disharmony in the Heart and Liver energies.  I can't do those flows on you from here, but maybe you have access to someone who can do something similar?
Here's a simple JSJ flow you can do on yourself (I recommended this to a friend who had stiffness in her leg, and was also anxious and couldn't sleep.  This flow will also help joint pains, arthritis, rheumatism, neuralgia..as well as calming nervousness to bring on sleep):
1) Put opposite hand on the inside side of the ankle of the leg you're working on
2) Put same side hand in the indentation just behind the outside ankle of the leg you're working on
3) Touch lightly with just 3 fingers (1st, 2nd and 3rd of each hand)
4) Hold until the pulses in both hands synchronize (sense the pulse in the 3 fingers of your right hand, sense the pulse in the 3 fingers of your left hand, allow them to come into harmony = beating at the same rate at the same time) 5) Repeat for the other leg if desired

FOODS (avoid heavy meals late at night):
* Ginger
* Basil, thyme, tangerines, tomatoes
* Cinnamon, spearmint, red pepper, pennyroyal, oranges
* Peppermint

* Apricot jam
* Oranges

* Drink a glass of warm apple cider vinegar with honey 30 min before bed
* Cow's milk (warm if you like)

CHINESE HERBS:
* Yuan Zhi: Polygala tenuifolia, Chinese senega root, polygala = calms spirit and quiets heart, especially when too much thinking (in cases of anxiety, insomnia, palpitations or forgetfulness)
* Ren Shen: Panax ginseng, ginseng root, "man root" = benefits the Heart Qi and calms the spirit (in cases of anxiety, insomnia, palpitations or forgetfulness)
* Ye Jiao Teng: Polygonus multiflorum, fleeceflower vine
* Shu Di Huang: Rehmannia glutinosa, Chinese foxglove root cooked in wine
* Wu Wei Zi: Schisandra chinensis, schisandra fruit
* Suan Zao Ren: Ziziphus spinosa, sour jujube seed

...dulce sueños,
Rich

----
Thought for Today:  Worry is just needless suffering.  When you decide you've suffered enough, ask yourself: "Can I do anything about this now?"  If so, go do it.  If not, banish the worrying thoughts from your mind.  Anything else is just self torture, robbing you of the richness of life (or sleep & dreams!) and serving no one.

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