- Do you have a hard time getting to sleep?
- Do you fall asleep only to wake up and have a hard time nodding off again?
- Are you getting up in the middle of the night to empty your bladder once or twice?
- Do you wake with night sweats of hot flushes?
- Do you feel so energized at night that you don’t even want to go to bed?
If any of these sound familiar, then The Hompes Method can almost certainly help.
Sleep problems are so common these days it’s just not funny. Yet they can be so, so simply to resolve. In some cases, they can be a little trickier, but in the main we get great results with our clients using very, very basic lifestyle changes.
Of course, a lack of sleep affects everything:
- Your energy levels during the day
- Your mood
- Your focus and productivity
- Your athletic performance
When you understand how your body works, it’s easy to see why sleep symptoms develop. It’s equally easy to understand how and why Hompes Method can help you get a great night’s sleep!
I’m 100% certain you can fix the situation with a little help. Please take your sleep seriously, for sleep is of paramount importance to overall health. Without boasting, I’ve been able to help people resolve sleep problems that did not respond to thousands of dollars/pounds of treatment at famous sleep clinics.
It’s not rocket science 🙂
Why is Lack of Sleep a Problem?
You sleep for a reason – sleeping enables your body to repair itself from damage caused by the previous day’s stresses.
During daytime / daylight hours, you engage in activities that literally break down your body – work, exercise, mental tasks, etc.
During the day, your sympathetic nervous system is most active, which is the “stress” part of the nervous system.
This part of the nervous system is responsible for helping you handle and adapt to stress, and when active, it literally break’s down your body.
During the night, while you’re asleep, the parasympathetic part of your nervous system is designed to be most active. This part of your nervous system is responsible for recovery, growth and repair.
The “day-night” and “stress-rebuild” cycles keep your physiology in balance, and this balance is governed by numerous hormones, which all operate according to the day-night cycle.
A chronic imbalance in your waking and sleep cycles causes your body to shift out of balance, which has the potential to cause a whole bunch of symptoms in its own right.
Cancer, diabetes and some other diseases are associated with poor sleep habits, so it’s essential to get your sleep corrected.
When you do improve your sleep cycles, it generally results in significantly improved energy levels, mood and productivity during the day.
Who DOESN’T want that?
Sleep Problems are Not Caused by Drug Deficiencies
Poor quality and quantity of sleep are never caused by a pharmaceutical drug deficiency. As Dr. Daniel F. Kripke, M.D. states on the cover of The Darkside of Sleeping Pills:
“This little book explains mortality and cancer risks of sleeping pills, and which of today’s popular sleeping pills should not be used.”
The fact that I’ve been able to help people get a good night’s sleep on a consistent basis using basic strategies that balance the four major body systems – hormonal, digestive, detoxification and immune – proves this.
What are some Common Causes of Poor Sleep?
In order to correct poor sleep patterns, it’s first important to understand WHY your sleep has been compromised in the first place.
A multitude of factors can create sleep problems – here are some simple ones that can be corrected by optimizing the basics of nutrition and lifestyle, as per the Hompes Method Basics programme:
- You’re not going to bed at a time that helps your sleeping and waking hormones.
- Your bedroom is not in complete darkness.
- Your bedroom temperature is too hot or cold.
- Noise “pollution” is keeping you awake or waking you up.
- You’re stimulating your body too much in the evening, when it’s trying to rest and relax (e.g. exercising, watching TV, working or drinking coffee late in the evening).
- You’re eating your dinner too late, OR, you’re leaving too long of a gap between eating dinner and going to bed (both can affect sleep).
Slightly more complex reasons for sleep difficulties include:
- Your blood sugar levels are dropping too low at night, often because of poor sugar metabolism and low thyroid function.
- Bad bugs in your stomach cause inflammation, which in turn causes your cortisol and adrenaline levels to rise too high at night, which wakes you up (the purpose of these hormones is to make you awake and alert).
- Note: Anything that causes stress on your body can increase your stress hormone levels and affect your sleep.
- In women, hormone changes – oestrogen, progesterone and others – at different times of the menstrual cycle and during/after menopause may cause sleep problems.
- Nutrient deficiencies may contribute to sleep problems. For example magnesium stimulates the parasympathetic (rest and digest) side of your nervous system, so a deficiency in this important nutrient (like the one I had) can
Natural Ways to Correct Sleep
The benefits of improving your sleep patterns are enormous because sleep affects how you feel the next day!
You’ll feel more energized, have better moods and this will have a positive domino effect on everything else.
Hompes Method Basics for Correcting Sleep
The first place to start is with your food intake, eating habits and digestive health. You might find that some very simple strategies (almost so simple they’re stupid) work great for you.
Don’t underestimate the power of simple changes to your eating and lifestyle habits as a means of improving your sleep – the simple things are almost always the most effective.
You have the power to create very rapid shifts in your sleep by simply removing the bad stuff from, and replacing the good stuff in, your body.
I’ve seen dramatic improvements in people’s sleep in as little as just a few days when they have made basic changes to their eating and sleeping habits.
The Hompes Method Basics online Nutrition and Lifestyle plan is a simple, but very powerful step-by-step programme to help you:
- Remove all the bad foods from your diet that damage your digestion, create inflammation and elevate your stress hormones at night.
- Replace these with simple and delicious alternatives that help your body’s blood sugar levels remain stable.
- Learn dozens of simple yet tasty recipes and ideas for breakfast, lunch, dinner and snacks.
- Eat specific snacks before or at bedtime to help you get a good night’s sleep.
- Rejuvenate your energy levels, mood, skin, hair and nails as your body’s hormone system and energy production become more aligned with the natural light and dark cycles of the Earth.
Hompes Method Basics is my way of sharing fifteen years’ education and experience with you in a single, online programme that’s delivered to you on your computer, wherever you are.
In essence, it’s a plan to help you overcome tricky health challenges and elevate your energy levels without the requirement for lab testing and consulting.
Click here to get started on the Hompes Method Basics health rejuvenation plan today and begin your journey to get an unbelievably deep and restful sleep.
Try the Hompes Method Basics programme first and if it does not improve your energy inside 3-4 weeks of following the plan closely, consider that something over and above your diet and lifestyle may be draining your energy.
Simple Home Tests to Find “Deeper” Reasons for Poor Sleep
A Hompes Method Initial Assessment includes two simple, yet excellent measures to gauge your energy production.
Whilst this might seem odd when we’re discussing sleep, these measures can be really helpful when considering reasons for sleep issues.
These simple measures can be done at home. They are:
- Your waking temperature
- Your waking pulse
Low temperature and pulse measures are immediately indicative of a low metabolic rate. This is usually because of decreased thyroid and adrenal hormones, which have direct and indirect impacts on sleep.
Specific lab tests can help you determine the reasons for poor sleep. These include:
A simple urine test done first thing in the morning can tell you whether your liver is being overwhelmed. In Chinese medicine, the liver meridian is active between 1-3am. I’ve seen several clients’ sleep improve by gently supporting liver function.
The organic acids test can also give important information on blood sugar management, serotonin, dopamine and adrenaline metabolism and gut problems, all of which may impact sleep.
People who have low thyroid hormone levels, or poor thyroid hormone metabolism, can’t effectively manage blood sugar levels, and often have increased adrenaline levels to compensate for the low thyroid hormones. This can wake you up!
Furthermore, low thyroid is associated with cold hands and feet, which people have told me affect their sleep.
It’s very common to see low thyroid hormones in our client tests, even when doctors have given the thyroid a clean bill of health.
Unfortunately, doctors often look at a hormone called TSH, but this is inadequate. In Hompes Method, we look at TSH, but also add in markers called free T4 and free T3, plus another marker called TPO.
We feel it’s impossible to accurately assess your thyroid function without a bare minimum of these four test markers, and we always place these results against your symptoms, your temperature and pulse measurements and other lab results to make sure we gain as much understanding as possible regarding what’s going on in your body.
Your adrenal glands sit atop each kidney. Know as “stress hormones”, they primarily help your body adapt to stress. These important hormones make you feel awake and alert, which is great during the day when they’re meant to be high.
But when they’re elevated at night, your stress hormones will keep you awake.
Unfortunately, doctors rarely consider adrenal hormone levels and function, which is odd because they pay a lot of attention to thyroid hormone levels and you can’t have a thyroid problem without the adrenals being affected!
For example, I learned from Dr. Ray Peat, PhD – an expert endocrinologist – that if cortisol is too high, your thyroid will tend to become suppressed; if T3 thyroid hormone is too low, all of your adrenal hormones may be too low.
You can’t separate your thyroid from your adrenals.
To assess your adrenal hormones, we run a simple saliva test where you spit in a tube on four occasions during the day – it’s that simple.
Your sex hormones – particularly progesterone and oestrogen – play a role in sleep, and especially so in women.
These hormones can be assessed in the same saliva test we use for the adrenal hormones, above. We can also run a slightly more complex month-long hormone panel to look at the body’s production of sex hormones if you’re a woman who has symptoms related to specific stages in your menstrual cycle.
Book Your Hompes Method Health Assessment & Initial Consultation
If the Hompes Method Basics programme hasn’t been helping, we can still help.
Because so many different factors can affect your sleep I recommend you complete the Hompes Method Initial Assessment and schedule an initial consultation with me, or one of my master practitioners.
We will create for you a bespoke package and hold your hand through the process of:
- Optimizing your Nutrition and Lifestyle.
- Running the right lab tests to determine why your energy is low (what bad stuff is in your body, and what good stuff is missing?).
- Designing specific, individualized supplement protocols to address the lab findings.
- Supporting you with weekly one-to-one consultations for the initial 90-days of your programme.
To get started right away, click here and instantly download your Hompes Method Initial Assessment Pack.