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    Sleep Better and Less: Naturally
    Sleep Better and Less: Naturally
    Sleep Better and Less: Naturally
    Ebook189 pages1 hour

    Sleep Better and Less: Naturally

    By Artour Rakhimov

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    About this ebook

    You can solve your problems with sleep and get rid of insomnia using the same health therapy that was applied for the best ever known clinical trial on cancer and 6 most effective trials ever conducted on asthma. The legendary Buteyko breathing method has the goal to achieve better results for the morning body oxygen test..

    Hundreds of modern books promote a myth that the human body recovers during sleep. Yet dozens of clinical studies show that chances of exacerbations caused by seizures, asthma attacks, heart attacks, strokes, and many other health problems are highest during sleep.

    Here are the major clinical findings that have been tested on 1,000s of patients by Soviet and Russian doctors teaching the Buteyko breathing method:

    - Severely sick and hospitalized people
    * Breathing rate during sleep: >26 breaths/min
    * Body O2 test: less than 10 seconds
    * Duration and quality of sleep: 10 hours, very poor sleep quality.

    - Majority of modern people
    * Breathing rate during sleep: 15-26 breaths/min
    * Body O2 test:: 10-25 s
    * Duration and quality of sleep: Often >8 hours, poor sleep quality.

    - Healthy people (medical norms for breathing)
    * Breathing rate during sleep: 12 breaths/min
    * Body O2 test: 40 s
    * Duration and quality of sleep: Often 6 hours, good quality of sleep.

    - People in super health states
    * Breathing rate during sleep: 3-5 breaths/min
    * Body O2 test: 2-3 minutes
    * Duration and quality of sleep: 2-3 hours (naturally and without trying), ideal effortless sleep.

    You can solve your problems with insomnia, calm your nerve cells with more CO2 and O2, and sleep better and less (naturally) if you slow down your breathing back to the medical norm.

    LanguageEnglish
    PublisherArtour Rakhimov
    Release dateOct 21, 2013
    ISBN9781301227594
    Sleep Better and Less: Naturally

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      Book preview

      Sleep Better and Less - Artour Rakhimov

      Sleep Better and Less - Naturally: Cure Chronic Insomnia and Boost Body-Brain O2 Levels

      By Artour Rakhimov (PhD)

      Published by Artour Rakhimov at Smashwords

      Copyright 2013 Artour Rakhimov

      Copyright

      Content copyright © Dr. Artour Rakhimov. All rights reserved - 2013.

      This book is copyrighted. It is prohibited to copy, lend, adapt, electronically transmit, or transmit by any other means or methods without prior written approval from the author. However, the book may be borrowed by family members.

      Disclaimer

      The content provided herein is for information purposes only and not intended to diagnose, treat, cure or prevent cancer, heart disease, diabetes, cystic fibrosis or any other chronic disease. (Always consult your doctor or health care provider before making any medical decisions.) The information herein is the sole opinion of Dr. Artour Rakhimov and does not constitute medical advice. These statements have not been evaluated by Ontario Ministry of Health. Although every effort has been made to ensure the accuracy of the information herein, Dr. Artour Rakhimov accepts no responsibility or liability and makes no claims, promises, or guarantees about the accuracy, completeness, or adequacy of the information provided herein and expressly disclaims any liability for errors and omissions herein.

      Table of content

      Introduction

      Chaper 1. Medical evidence related to sleep and effects of heavy breathing

      Chaper 2. Which sleep factors cause health problems

      Chaper 3. Which other factors make sleep worse and reduce morning CP?

      Chaper 4. Blueprint of actions and first crucial steps

      Chaper 5. Additional sleep factors

      Chaper 6. Examples of sleep positions and swaddling

      Chaper 7. Questions and answers about sleep, symptoms, and breathing

      Recommended reading

      About the author Dr. Artour Rakhimov

      Introduction

      Millions of people believe in a myth that the human body recovers or heals itself during sleep. This healing-sleep fantasy can be found in hundreds of books and internet articles on sleep.

      Scientific evidence suggests the exact opposite scenario: for most people, the main damage to health is done during sleep. Every year millions of people have acute exacerbations of their conditions during sleep. Furthermore, numerous studies have shown that the highest mortality rates and highest chances of acute attacks are during early morning hours. This relates to asthma and COPD exacerbations, coronary spasms and cardiac arrest (or heart attacks), angina pectoris, strokes, cerebral ischemia, epilepsy seizures, worsened blood glucose control and increased inflammation. This book quotes over 15 clinical studies that discovered this effect. In fact, to my knowledge, each medical study that tried to find the worst time of the day with the most health problems and symptoms found the same result.

      How can the body heal itself during sleep if severely sick people are most likely to die during early morning hours and even ordinary people feel the worst in the morning? Therefore, sleep is a confusing, myth-laden area which is misunderstood by ordinary people, medical doctors and most alternative health practitioners. Sleep makes health worse and is the key factor that promotes the advance of chronic diseases.

      Clinical experience of hundreds of Buteyko breathing practitioners suggests a similar conclusion. Sleep makes health problems worse for ordinary people and people with diseases. After testing more than 250,000 people, over 180 Soviet and Russian doctors found that it is also common to have the lowest results for the simple DIY body oxygen test (see instructions below) during early morning hours or after waking up.

      These Soviet and Russian medical professionals, who applied the Buteyko method on their patients, explained the causes of worsening health problems during sleep and suggested simple specific techniques to deal with this challenge related to sleep. I am referring to Buteyko breathing doctors who applied the Buteyko breathing method on more than 250,000 people in the USSR and Russia.

      According to these doctors, there are simple, down-to-Earth causes or factors that lead to poorer health during sleep. One of these destructive factors is mouth breathing. Patients need to prevent mouth breathing during sleep. This can be achieved with easy mouth-taping techniques or some other methods. It is also necessary to prevent supine sleep or sleeping on one's back. There are easy-to-implement methods to accomplish this goal. Grounding the human body to Earth (also called Earthing) is an additional initial step to prevent heavy breathing and low body oxygenation during sleep.

      In contrast with these basic and logical ideas, most official Western internet sources suggest supine sleep as the best sleeping position. This is in spite of the fact that all sleep-related studies (I am referring to 24 studies, which compared the effects of different sleeping positions on the health state and symptoms of people with various health problems) found that the supine position was the worst sleep posture.

      Modern medicine and family physicians also ignore the effects of mouth breathing. You can visit your family physician or general practitioner and do a simple test. Show that you have mouth breathing, describe your poor health and ask him or her about solutions. Less than 1% of doctors would suggest that you start or try nose breathing. Doctors do not learn, in medical schools, even basic things related to sleep and management of diseases.

      The next popular myth relates to thermoregulation during sleep. The common perception is that the human body requires warm and cozy conditions for better sleep. However, practical evidence again suggests the opposite observations. Overheating during sleep is a serious health hazard that promotes mouth breathing and supine sleep leading to heavy breathing and low body oxygenation. Soft beds encourage hours of immobility during sleep, restricted blood flow to certain body parts and gradually intensified respiration.

      Apart from these lifestyle factors, Soviet and Russian Buteyko doctors, while working with severely sick and hospitalized patients, developed several other techniques that help a person to survive through the night and have much better day-time wellbeing and performance. This book considers and describes these how-to-sleep methods and explains various other effects related to sleep.

      Chaper 1. Medical evidence related to sleep and effects of heavy breathing

      This Chapter provides results of clinical studies related to acute exacerbations and mortality during sleep, and effects of overbreathing on the body.

      1.1 Sleep Heavy Breathing Effect: highest mortality rates

      The Sleep Heavy Breathing Effect explains decades of medical research and clinical observations that highest mortality rates for asthma, angina pectoris, stroke, seizures, and many other conditions are during sleep and especially the early morning hours (4-7 am). Let us review this research.

      Asthma

      American pediatricians from the Washington University School of Medicine in St. Louis in their publication noted,

      BACKGROUND: Symptoms from asthma are often prominent at night. In adults significant circadian variation has been shown with reduced peak expiratory flow rates and increased bronchial reactivity to methacholine in the early morning hours (Porter et al, 1999).

      A group of Brazilian medical scientists investigated, according to their title Morning-to-evening variation in exercise-induced bronchospasm (Vianna et al, 2002). Their objective was to compare morning and evening EIB [exercise-induced bronchospasm] and minute ventilation during exercise (VE) (Vianna et al, 2002). Baseline FEV1 was significantly lower during early morning hours, while minute ventilation higher."

      Over 30 years ago the Thorax published a study: Physiological patterns in early morning asthma (Hetzel, et al, 1977). The goal of the study was also to explain the sudden nature of some asthma deaths as these often occur in the early morning (Hetzel, et al, 1977).

      COPD

      Several other publications were devoted to effects of sleep on patients with COPD (chronic obstructive pulmonary disease). American scientists from the Yale Center for Sleep Medicine (Yale University School of Medicine, New Haven) wrote,

      Symptoms related to sleep disturbances are common in individuals with moderate to severe COPD, particularly in the elderly, which is commonly manifested as morning fatigue and early awakenings. One major cause of morbidity in this population is abnormalities in gas exchange and resultant hypoxemia as they can lead to elevated pulmonary pressures, dyspnea and in severe cases right ventricular overload and failure. Sleep has profound adverse effects on respiration and gas exchange in patients with COPD… (Urbano & Mohsenin, 2006).

      Moreover, Sheppard and colleagues in the publication from the Chest magazine noted, Epidemiologic investigation has revealed that patients with pulmonary disease are at increased risk of dying during the early morning hours (Sheppard et al, 1984). The load on the heart muscle during the episodes of hypoxemia during sleep, according to their conclusion, can be transiently as great as during maximal exercise.

      Coronary spasms and cardiac arrest

      If patients with pulmonary conditions can die due to heart problems at night, what about heart patients themselves? Coronary spasm occurs most often from midnight to early morning when the patient is at rest, (Yasue & Kugiyama, 1997) says the Japanese study Coronary spasm: clinical features and pathogenesis published in the Internal Medicine magazine. The main and only cause of these spasms is heavy breathing. 

      Intensive care professionals from the Department of Anesthesia and Intensive Care Medicine of the Hadassah Medical Centre in Jerusalem, Israel, also decided to investigate, according to the study's title the following topic: In-hospital cardiac arrest: is outcome related to the time of arrest? They wrote,

      BACKGROUND: Whether outcome from in-hospital cardiopulmonary resuscitation (CPR) is poorer when it occurs during the night remains controversial. This study examined the relationship between CPR during the various hospital shifts and survival to discharge…CONCLUSIONS: Although unwitnessed arrest is more prevalent during night shift, resuscitation during this shift is associated with poorer outcomes independently of witnessed status (Matot et al, 2006).

      Trying to explain the cause of deaths, Turkish cardiologists from Ankara published a study with the title, Circadian variations of QTc dispersion: is it a clue to morning increase of sudden cardiac death?  (The QTc interval is a measure of the time between the start of the Q wave and the end of the T wave in the heart's electrical cycle. A prolonged QT interval is a risk factor for ventricular tachyarrhythmias and sudden death.) They explained,

      "BACKGROUND: Several studies related to cardiac events including sudden death have shown a peak incidence in the early morning hours. Our data suggest that QTcD has a circadian variation with an increase in the morning hours, especially in patients with coronary artery disease. This finding was thought to be an explanation

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