Rewired for Sleep: The 28-Day Insomnia Repair Program
By Daniel R Bernstein L. Ac. CH
Find out more about Daniel Bernstein’s breakthrough book about Sleep. Buy your copy and get free membership of The Rewired Sanctuary including The 28-Day Insomnia Repair Program
- MEMBER RESOURCES
Many of the exercises, meditations and trance inductions featured in Rewired for Sleep have been created in audio-visual formats here on the website. The Rewired Sanctuary is an online companion resource to the book. It includes a growing library of exclusive resources as well as The 28-Day Insomnia Repair Program. Membership is free when you buy the book (activate yours here). If you are looking for some fast and free relief from sleeplessness visit the Rewired Explorer’s Dashboard.
- SLEEP BLOG
The Rewired Sleep Shop
Here you will find a selection of recommended products, including the tools and remedies referred to in my book, Rewired for Sleep, as well as soothing and sleep-inducing music and other treats.
I’d like you to be aware that we may receive commissions when you click our links and make purchases. Please be assured however, that every recommendation is made in good faith, to help you to help yourself to find relief and repair your sleep issues. The small commissions go to help us maintain the site and will never impact my recommendations. The goal will always be to help you make the best choice for you. DRB.
Tools & Treatments
Most of the items below are described and recommended in my book Rewired for Sleep (available on Amazon) and are offered here for your convenience.
Portable, hand held, acu-point moxa heating device. Easy-to-use, effective for warming and massaging small areas or points on the hands, feet and body. The burning moxa stick warms the chrome plated brass (stainless steel like), spring adjustable outer cover.
Hand Power-8 Smokeless Moxa Sticks
These ones are available for US Amazon customers. If you are buying from elsewhere you may be directed to a similar, comparable product. Ensure that you are buying 5mm moxa sticks for the small Tiger Warmer device above.
ROSENICE Moxibustion Massage Brass Moxa Stick Roller for Blood Circulation (Gold)
Similar to the standard Tiger Warmer on the left but often used with a rolling motion. Hand Held, Portable, acu-point moxa heating device.
Easy-to-use, effective for warming and massaging areas or points on the hands, feet, ear and body.
Want to know how to use a Tiger Warmer and Moxa Sticks?
See my video demonstration for how to use this device to treat yourself safely at home.
Supvox Disposable Ear Press Seed Acupuncture Massage Ear Seed Acupressure Kit -10 Sheets
There are various ways to stimulate the ear points. One way is to use a tweezer to peel off what’s called an ear seed (It’s actually a tiny steel ball on a piece of tape) and then apply it to a specific acupoint on the ear. Use the charts to specify your desired treatment modality. The ear seeds are both convenient and safe .
How it Works:
The ear is a sort of gateway to the rest of the body and to the hormonal system. In fact we’re able to access an area that represents almost every part the body via the ear. For more an auricular acupuncture, refer to Rewired for Sleep.
Rescue Remedy Spray for Sleep - Bach Remedies
Rescue Remedy is part of a larger system of energetic medicine known as Homeopathy. In this system, which has been used in Europe, India and South America for hundreds of years, the medicine is thought to vibrate at a specific frequency (and in fact, the universe and everything within it does vibrate at specific frequencies). And depending on that frequency, it can have a salubrious effect on the mind and body. Rescue Remedy is one of the more respected methods of using vibrational medicine to equilibrate the mind and body to a homeostatic state.
Po Sum On Oil
Po Sum On Medicated Oil works to ease minor aches such as back pain, muscle pain, and pain stemming from arthritis. Contents: menthol, skullcap root, Chinese licorice, cinnamon oil, dragon’s blood resin, peppermint oil, and tea oil
• Unlike pills or prescriptions, Po Sum On Medicated Oil provides direct relief to the affected area of the body without harsh side effects.
Solgar Sweetest Dreams30 vegetable capsules
This supplement contains 3 milligrams of melatonin and 1ooo mgs. of L-theanine. The Melatonin, helps regulate night and day cycles or sleep-wake cycles. When using melatonin, less is more. Start off with a small dose (in this case, 3 milligrams) and wait to see how your body reacts before you increase the dosage. Take it about 30 minutes prior to bed so your body has time to detect its presence and is able to wind down. For people who are experiencing jet lag, taking a melatonin supplement can help reset your circadian rhythm and get your body back on track.
Caution: some people experience overly vivid dreams in response to melatonin. If this happens with you, lower your dosage or quit taking it altogether.
L-Theanine is an amino acid. Research indicates that L-theanine promotes relaxation without drowsiness . At least one study (https://www.ncbi.nlm.nih.gov/pubmed/27396868) has shown that L-theanine “is safe and has multiple beneficial effects on depressive symptoms, anxiety, sleep disturbance and cognitive impairments in patients with MDD (major depressive disorder).
Integrative Therapeutics - 5-HTP Vegetable Capsules 30 or 90
5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces. Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain and other health problems
Research indicates that 5-HTP can help improve fibromyalgia symptoms, including pain, tenderness, daytime fatigue, sleep quality, and anxiety. Possible side effects of 5-HTP include stomach pain, nausea, vomiting, diarrhea, heartburn, excessive sleepiness, and muscle spasms.
Because 5-HTP is an unregulated supplement, there are few scientifically valid guidelines for proper dosages. For depression, a recommended dose of 5-HTP is 150 milligram (mg) to 300 mg per day. For primary fibromyalgia syndrome, a recommended dose is 100 mg, three times a day for one month. (50 mg)
Integrative Therapeutics - Cortisol Manager Vegetable Capsules 30 or 90
Cortisol, often referred to as the “stress hormone,” is produced by the adrenal cortex in response to signals from the hypothalamus and pituitary gland, as part of the hypothalamic-pituitary-adrenal (HPA) axis. Cortisol is perhaps the most important hormone involved in the adaptation process.
Upon exposure to acute stressors, cortisol secretion can generally help maintain homeostasis in the body. Because of its central role as a “first responder” and its capability to modulate multiple critical physiological functions, cortisol is often seen as the bridge between stress and its health consequences.
Variations of cortisol secretion can be an indicator of how well a body is coping with stress. Cortisol production is generally at its peak in the early hours of the morning and then gradually declines over the course of the day.
Cortisol Manager has been formulated with stress-reducing ingredients and botanicals to promote relaxation, help alleviate fatigue, and support healthy cortisol levels.* By balancing cortisol levels, Cortisol Manager can help reduce stress, which supports a restful night’s sleep without diminishing daytime alertness.* Cortisol Manager is formulated with:
Magnolia 225 mg.
The music in this section was composed to engage different states of awareness. With the exception for Breakfast of Shamans, the goal in all of these pieces is to allow the mind to drift, away from thought, and toward a state of blissful sleep. DRB
These xtended guided visualizations engage the power of your subconscious mind. Recorded with binaural tones that meld with delta waves, they bring you to the edge REM sleep…now.