‘Cutting the Throat of Whiteness’: The Suffering of White South Africans May Redeem the West

By Colin Liddell | 7 March 2018

OCCIDENTAL OBSERVER — “The time for reconciliation is over. Now is the time for justice.”

These are the words of Julius Malema, the head off South Africa’s Economic Freedom Fighters party/gang. To use a contemporary cultural reference point, Malema is essentially the Killmonger to Nelson Mandela’s T’challa, a more nuanced take on Black power, but both of which have proved symbiotic.

The words in the quote came in a speech supporting a new bill that was overwhelmingly passed  by the South African Parliament by 241 votes to 83 that makes it now legal for the South African government to seize land and other property without compensation.

The bill was brought before parliament by Malema, who also said, “We must ensure that we restore the dignity of our people without compensating the criminals who stole our land” 400 years ago. And even more ominously: “We are cutting the throat of Whiteness.” […]

New law: If Ontario Doesn’t Like What You Say, You’re Going to Jail

By John Sikkema | 7 March 2018

LIFE SITE — A new law took effect in Ontario last month. It is now an offence, punishable by punitive fines and prison, to “attempt to advise or persuade” someone to refrain from having an abortion, or to “attempt to inform a person concerning issues related to abortion services”, or to “attempt to perform an act of disapproval [of abortion]” in any way, if the attempt is made within 50m (or up to 150m) of an abortion clinic. ‘Access zones’ can also be created around hospitals and pharmacies by regulation, up to 150m in every direction.

Informing? Persuading? Disapproving? Imagine, “You’re under arrest for attempted persuasion It is also an offence to “persistently request”, by any means and in any place, that an Ontario abortion provider “refrain from providing abortion services”, no matter how peaceful or polite your requests.

The consequence of this law’s viewpoint discrimination was on stark display in Ottawa last week. ARPA is two blocks from the Morgentaler Clinic, so I ventured out see what might be happening on the first day the law came into effect. Just across the street from the Clinic, people were taking signs out of a bag. I thought it might be a bold group of pro-lifers. In fact, it was the opposite. Two police officers walked over and checked out their signs. Evidently, they were satisfied that the signs were sufficiently pro-abortion, since these demonstrators were allowed to stay. “I do not regret my abortion”, one woman’s sign said. Erase the word ‘not’ and she could be arrested. […]

Chickweed May Help Promote Proper Digestion and Detoxification

Chickweed (Stellaria media) is often overlooked and ignored in the gardening world because of its notoriety as a weed. One of the first things that people think about when they find chickweed growing is how they can prevent it from spreading. Some opt to remove these plants from their gardens entirely because they think it’s nothing more than a nuisance.

While there are several varieties of chickweed,1 Stellaria media, or the common chickweed, is easier to control and does not pose that much of a threat to your plants as they only grow in patches. However, chickweed may still become a problem if you’re growing plants from seedlings as the thick shrubbery may overpower them.2

But what does chickweed look like and where does it grow? It is believed to originate from Europe and Asia, but now grows in North America, Australia and other countries. This plant is commonly called the “snow in the summer” because of its small white star-shaped flowers that usually bloom in spring and last until autumn.3,4

This herb has oval and mildly succulent leaves, which exude a fresh and grassy taste when eaten.5 Chickweed can grow in any position and in any soil type, but it has been observed to better thrive in areas that are exposed to sunlight.6 Instead of removing it from your garden and wasting all of its potential, there are plenty of ways that you can utilize this herb. It contains a handful of nutritional components that may even prove to be beneficial for you.

Health Benefits You May Get From Chickweed

Chickweed contains various chemical components that may assist the body in different ways. Here are some benefits you can get from it:

Aids in digestion and weight management. Chickweed functions as both a mild laxative and a diuretic, helping rid the body of toxic substances.7 In traditional Indian medicine, it is used as a preventive measure for obesity. Studies show that the intake of chickweed had positive effects on food consumption behavior, adiposity index and body weight in mice.8

Functions as an expectorant. Chickweed may soothe the bronchial tubes and the lungs to help expel mucus or phlegm.9 This is due to its saponin content, which is noted to facilitate the breakup of the secretions from the membranes.10

May help minimize inflammation. People affected by rheumatoid arthritis can use this herb to help ease inflammation in their joints and relieve the pain caused by this condition. Chickweed poultices can also be used in relieving eye inflammation and conjunctivitis.11

Aids in wound healing. This herb has been used to promote wound healing and ease infections through its antiseptic and antifungal properties.12

Here’s How You Can Use the Chickweed Plant

Chickweed has been used around the world for different purposes. The stems and leaves of this herb are commonly used as a poultice to ease arthritis and joint pain. It can also be used to relieve skin conditions, such as eczema and nettle rash.It can also be added to pet food to assist in the expulsion of hair balls and to help soothe the digestive tract.18 Here’s a list that can help you determine how you can use chickweed, depending on your needs:

As a poultice. Chickweeds can be crushed and directly applied to bruises and aching body parts to help ease tension or lessen inflammation.

As a compress. You can apply it to aching joints and muscles to relieve pain.14

As an infused oil. Infused chickweed oil can be added to bathwater to help alleviate the symptoms of eczema.15 It can also be used as a topical medication for insect bites and other skin conditions to help minimize itchiness.16

As a decoction. Chickweed decoction can be used to help with constipation. To make a decoction, boil 3 heaping tablespoons of chickweed leaves in 1 quart of water. Take this decoction every three hours or until your constipation disappears.17

How to Grow and Control Your Own Chickweed Supply

While this herb can grow in open areas even when it’s not planted, you can also plant your own chickweed to ensure that you have enough supply. However, you have to control its growth because it spreads easily and can dominate a large area of your garden. Here is a step-by-step guide for planting and growing your own chickweed:19

Choose a well-lighted open area of your garden. Chickweed usually grows outward and easily takes up any large areas where it can take root. While this herb can grow on any type of soil, it grows best in slightly moist soil.

In the spring, remove sticks, stones and other materials that may interfere with the chickweed’s growth.

If compost is available, add a 2-inch layer of compost to the plant bed to help the chickweed grow better. Create planting troughs with 5-inch divisions between each trough. Water the bed thoroughly and wait for it to drain.

Scatter three chickweed seeds for every inch in the planting troughs. Cover the seeds with 1/4 inch of soil and mist with water.

Wait for the seeds to develop and grow.

Try This Chickweed Tea Recipe

As an herbal tea, chickweed can help alleviate body pains and certain conditions. Some of chickweed tea’s benefits include flushing out excess water, toxins and harmful chemicals from the body, functioning as a mild laxative, aiding in weight management and relieving mild respiratory problems.20,21 Here is a guide on how you can make your own chickweed tea:22

Chickweed Tea


1 ounce of chickweed leaves

1 1/2 pints of water


1. Put the chickweed leaves in the water.

2. Simmer the mixture down until you have about a pint of the mixture left.

3. Filter the leaves out. Serve.

Make Your Own Infused Chickweed Oil for Everyday Use

Chickweed is also available in essential oil form. It’s usually mixed with other herbs, but is also available as pure chickweed oil. While people typically buy the pure oil variety, you can make your own infused chickweed oil. This infused oil can be used topically to help relieve inflamed areas. It may also be added to bathwater, which is ideal for individuals who are allergic to other essential oils.23 The website Learning Herbs gives you a step-by step-guide in making infused chickweed oil:24

Infused Chickweed Oil


2 handfuls of fresh chickweed leaves

1 1/4 cups coconut oil


1. Finely chop the fresh chickweed and arrange on a cutting board or cookie sheet. Allow the chopped chickweed to wilt for 12 to 24 hours.

2. Measure out 1 1/4 cups of coconut oil. Add the wilted chickweed to the oil. To acquire the best quality of oil, there should be an equal amount of chickweed and oil in the mixture.

3. Use a blender to mix the chickweed and the coconut oil together. It typically takes 15 to 20 seconds before the two ingredients are fully blended together. You can also use a food processor for this step.

4. Place the mixture on top of a double boiler or improvise by placing a bowl on top of a pan that has about 2 inches of water in it. Bring the water to a boil and then reduce to a simmer. Stir the oil occasionally until the oil is warm to the touch.

5. Allow the mixture to sit for a few hours. Repeat step 4 for about four times to ensure that the plant material fully seeps into the coconut oil. Be sure that you don’t get the oil too hot to avoid the leaves from becoming “crispy.” You’ll know that the oil is ready when it has taken a green hue.

6. Strain the mixture after 24 or 48 hours to remove the leaves from the oil.

You can also make your own chickweed salve by adding a few grams of beeswax. The amount generally depends on the consistency and the firmness you’re aiming for. This salve can be used to provide relief for insect bites, hot rashes, diaper rash and other skin conditions.

Excessive Chickweed Use May Lead to Side Effects and Complications

It should be noted that using excessive amounts of chickweed may lead to nausea, vomiting and diarrhea,25 so ideally, as is the case with many other herbs, use chickweed in moderation. If you’re pregnant and/or breastfeeding, take note that there’s insufficient data proving that chickweed is safe for both you and your unborn child.26 It would be best that you avoid using this herb to eliminate the possible risks.

Being Dehydrated Can Make You Tired, Grumpy and Sick

By Dr. Mercola

Have you ever been so busy you neglected to drink even a sip or two of water for an extended period, then suddenly realized you were incredibly thirsty and in need of a long drink? By replenishing your body’s water supply when it tells you you’re thirsty, you can often stave off dehydration. In fact, typically your body’s physiologic thirst mechanism is triggered before you’re dehydrated, giving you a chance to rehydrate before it’s too late.

There are exceptions to this rule, however, with the elderly and young children being at particular risk of becoming dehydrated. It’s estimated that 20 percent to 30 percent of older adults are dehydrated,1 often due to water deprivation and the fact that people naturally have a lower volume of water in their body as they get older.2 Infants and children may also become quickly dehydrated, especially if they’re sick and suffering from vomiting or diarrhea.

One study even suggested more than half of American children are dehydrated, while about one-quarter do not drink water on a daily basis.3 Among healthy adults, the National Academy of Sciences concluded, “The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.”4

However, if you’re ignoring your thirst or find yourself not drinking enough water during hot weather, especially if you’ve been exercising, it’s quite easy to become mild to moderately dehydrated, with signs and symptoms that may surprise you.

Why Your Body Needs Water

Your body consists of about 42 liters (44.4 quarts) of water, which accounts for between 50 percent and 70 percent of your body weight. Your blood is 85 percent water, your muscles 80 percent water, your brain 75 percent water and even your bones are 25 percent water,5 which signals the importance this fluid plays in your health. So what happens if you don’t drink enough?

The No. 1 risk factor for kidney stones is not drinking enough water, for starters. There is also some research showing that high fluid intake is linked to a lower risk of certain types of cancer, such as bladder and colorectal.6 Even the risk of fatal coronary heart disease has been linked to water intake, with a study showing women who drank five or more glasses of water per day reduced their risk by 41 percent compared to women who drank less. Men, meanwhile, reduced their risk by 54 percent.7

Your body also needs water for blood circulation, metabolism, regulation of body temperature and waste removal. If you’re dehydrated, even mildly, your mood and cognitive function may also suffer. In a study of 25 women, those who suffered from 1.36 percent dehydration experienced a worsened mood, irritability, headaches and lower concentration, and perceived tasks to be more difficult.8

When you don’t drink enough water, you may also pose a danger on the road, according to a study published in the journal Physiology & Behavior, which found dehydrated drivers made twice the amount of errors during a two-hour drive compared to hydrated drivers.9

How Your Body Reacts to Too Little Water

Your body runs optimally when it’s adequately hydrated, whereas negative biological changes occur when fluid is lacking. When you’re dehydrated, brain tissue fluid decreases,10 leading to changes in brain volume. Your blood also becomes thicker and circulates less, which may lead to muscle cramps and also triggers your kidneys to hold on to water, so your urine output decreases. Further, according to Toby Mündel, senior lecturer in sport and exercise science, Massey University, New Zealand:11

“The thicker and more concentrated your blood becomes, the harder it is for your cardiovascular system to compensate by increasing heart rate to maintain blood pressure. When your dehydrated body is ‘pushed’— such as when exercising or faced with heat stress — the risk of exhaustion or collapse increases. This can cause you to faint, for instance, when you stand up too quickly.

Less water also hampers the body’s attempts at regulating temperature, which can cause hyperthermia (a body temperature greatly above normal). At a cellular level, ‘shrinkage’ occurs as water is effectively borrowed to maintain other stores, such as the blood. The brain senses this and triggers an increased sensation of thirst.”

Mündel recommends keeping track of your body weight to monitor your hydration levels. First thing in the morning when you get out of bed, weigh yourself for three mornings in a row, then calculate the average of your weights. This is your normal baseline weight, and you should stay within 1 percent of that if you’re adequately hydrated (assuming other factors haven’t influenced your weight).

Surprising Signs of Dehydration

When your body is dehydrated, the lack of water can manifest in surprising signs and symptoms, including:12

Bad breath: Saliva is antibacterial, but when you’re dehydrated you have decreased saliva in your mouth. This allows odor-causing bacteria to thrive.

Sugar cravings: Thirst can disguise itself as hunger, and many people reach for a snack when they’re actually thirsty. Sugar cravings are especially common when you’re dehydrated because your liver, which releases stored glucose, requires water to do so. Further, Amy Goodson, sports dietitian for the Dallas Cowboys, told Health, “When you exercise in a dehydrated state, you use glycogen (stored carbohydrate) at a faster rate, thus diminishing your stores more quickly.”13

Athletic declines: If you’re in the middle of a workout, a 2 percent decrease in body weight through water loss may lead to declines in performance of up to 10 percent, according to Goodson.

Decreased alertness and increased fatigue: In a 2013 study, 20 healthy women in their mid-20s were deprived of all beverages for 24 hours. While no clinical abnormalities were observed in the biological parameters (urine, blood and saliva), thirst and heart rate did increase and urine output was drastically reduced (and became darker).

As for mood effects, the authors noted, “The significant effects of [fluid deprivation] on mood included decreased alertness and increased sleepiness, fatigue and confusion.”14 Other research has shown that even dehydration levels of just 1 percent may adversely affect cognitive performance.15

Chills: If you’re feeling chilled for no reason, it could be because you need to take a drink of water. When you’re dehydrated, your body limits blood flow to your skin, which can make you feel cold.

Constipation is another consequence of not drinking enough water, as your body will actually pull water from your stool to compensate for what you’re not taking in. This, in turn, makes your stool drier, harder and difficult to pass. Other symptoms of mild and severe dehydration include:16

Mild to Moderate Dehydration Severe Dehydration

Dry, sticky mouth

Extreme thirst

Sleepiness or tiredness

Irritability and confusion

Dry skin

Sunken eyes


Dry skin that doesn’t bounce back when you pinch it


Low blood pressure


Rapid heartbeat

Few or no tears when crying

Rapid breathing

Minimal urine

No tears when crying

Dry, cool skin


Muscle cramps

Little or no urination, and any urine color that is darker than usual

In serious cases, delirium or unconsciousness

How Much Water Is Enough?

There’s quite a bit of debate about how much water the average person needs to stay healthy. You’ve probably heard the recommendation to drink eight 8-ounce glasses (known as 8×8 for short) of water a day to stay healthy, and it is often stated as scientific fact. However, it’s not quite that simple, as many factors affect how much water your need, from your age and health status to your activity levels and climate.

Further, in a review published in the American Journal of Physiology, Dr. Heinz Valtin of Dartmouth Medical School, could find no scientific basis for the 8×8 rule, which is more aptly described as a myth.17 Valtin also put to rest some myths regarding water consumption, such as that waiting to drink until you’re thirsty is too late, because by then you’re already dehydrated.

As Valtin said, “[T]hirst is so sensitive, quick and accurate that it is hard to imagine that evolutionary development left us with a chronic water deficit that has to be compensated by forcing fluid intake.”18 Ultimately, you needn’t get bogged down with trying to figure out the exact amount of water your body needs or tracking how many glasses you’ve consumed in a day.

There’s no need for that because your body will let you know. Simply using thirst as a guide to how much water you need to drink is a simple way to help ensure your individual needs are met, day-by-day. You can also use the color of your urine as a guide. If it is a deep, dark yellow then you are likely not drinking enough water. A pale straw color or light yellow is typically indicative of adequate hydration.

If your urine is scant or if you haven’t urinated in many hours, that too is an indication that you’re not drinking enough. (Based on the results from a few different studies, a healthy person urinates on average about seven or eight times a day.)

If you know you’re prone to ignoring your thirst and not drinking when your body gives you this sign, then it would make sense to pay more active attention and always take the time to drink some water when you’re thirsty. In infants and children, detecting dehydration can be trickier, but if you see these symptoms you can assume your child is dehydrated and should seek medical help immediately:

Sunken soft spot (fontanelle) on their head

Few or no tears when they cry

Dry mouth

Few wet diapers


Fast breathing

Sleep — Why You Need It and 50 Ways to Improve It

By Dr. Mercola

While sleep is still a largely neglected area of health, research soundly refutes the idea that sleep is “a waste of time” and can be omitted without major repercussions. On the contrary, without proper sleep, every aspect of your health will suffer adverse consequences. Estimates suggest 1 in 3 Americans gets less than seven hours of sleep a night and more than 83 million adults in the U.S. are sleep-deprived.1

Here, I’ll review some of the most important findings that have emerged in more recent years, answering key questions such as: What happens during sleep that makes it so crucial for optimal health? What are the consequences of sleeping too little or getting poor quality sleep? How much sleep do you actually need? And, how can you improve sleep quality and quantity?

What Happens During Sleep?

Why do we sleep? For many ambitious and driven individuals, sleep can seem like an annoyance without clear purpose. Far from being a waste of time, sleep serves many important functions, and without it, your body (and mind) starts to fall apart at the proverbial seams.

In the video above, professor Matthew Walker, Ph.D., founder and director of the University of California Berkeley’s Center for Human Sleep Science and author of the book “Why We Sleep: The New Science of Sleep and Dreams,” shares the latest discoveries about sleep and how it impacts virtually every area of your physical and mental health. For example, sleep is required for:

Maintaining metabolic homeostasis in your brain. Wakefulness is associated with mitochondrial stress and without sufficient sleep, neuron degeneration sets in, which can lead to dementia.2,3,4 Animal research reveals inconsistent, intermittent sleep results in considerable and irreversible brain damage.

Mice lost 25 percent of the neurons located in their locus coeruleus,5 a nucleus in the brainstem associated with arousal, wakefulness and certain cognitive processes. In a similar vein, research published in the journal Neurobiology of Aging suggests people with chronic sleep problems develop Alzheimer’s disease sooner than those who sleep well.6

Maintaining biological homeostasis. Your body contains an array of body clocks that regulate everything from metabolism to psychological functioning. When you upset your circadian rhythm by not getting enough sleep, the results cascade through your system, raising blood pressure, dysregulating hunger hormones and blood sugar, increasing the expression of genes associated with inflammation, immune excitability, diabetes, cancer risk and stress7 and much more.

While the master clock in your brain synchronizes your bodily functions to match the 24-hour light and dark cycle, each and every organ, indeed each cell, has its own biological clock. The Nobel Prize for medicine last year was actually awarded for the discovery of these body clocks.

Even half of your genes have been shown to be under circadian control, turning on and off in cyclical waves. All of these clocks, while having slightly different rhythms, are synchronized to the master clock in your brain. Needless to say, when these clocks become desynchronized, a wide array of health problems can ensue.

Removal of toxic waste from your brain through the glymphatic system. This system ramps up its activity during deep sleep, thereby allowing your brain to clear out toxins, including harmful proteins linked to brain disorders such as Alzheimer’s. By pumping cerebral spinal fluid through your brain’s tissues, the glymphatic system flushes the waste from your brain, back into your body’s circulatory system. From there, the waste eventually reaches your liver, where it can be eliminated.8,9,10,11,12

Memory formation, extracting meaning from life events and improving daytime performance. During sleep, your brain pulls together and extracts meaning from the day’s events, thereby fostering insight into the workings of your life. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent.

Dreams play important roles as well. In addition to helping you gain insight into what’s going on in your life, tests reveal dreaming about performing an activity increases actual physical performance tenfold. In the dream state, your brain is actually processing information at multiple levels. Your whole brain is engaged.

Part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules and the “gist” of what’s going on. Then, during dreaming, old and new memories are integrated to form a new whole, and possible futures are imagined. (This is what you actually perceive as “the action” of your dream.) The sum total of these processes then allows you to see the meaning of your life.

The Consequences of Insufficient Sleep

The list above should alert you to many of the possible ramifications associated with insufficient sleep. Considering the fact that sleep plays a key role in everything from gene expression and hormone regulation to brain detoxification and cognition, it becomes clear that there aren’t many facets of your being that can skate by unscathed when you skimp on sleep. Here are some examples of the health problems linked to insufficient sleep:

Impaired memory and reduced ability to learn new things.13 Due to your hippocampus shutting down, you will experience a 40 percent deficit in your brain with respect to its ability to make new memories when you’re sleep deprived.

Reduced productivity at work and poor grades in school.

Reduced ability to perform tasks.

Reduced athletic performance.

Reduced creativity at work or in other activities.

Slowed reaction time, increasing your risk of accidents on the road and at work. Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured.14 This is more than died from those texting and drunk drivers combined. Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Increased risk of neurological problems, ranging from depression to dementia and Alzheimer’s disease.15 Your blood-brain barrier becomes more permeable with age, allowing more toxins to enter.16 This, in conjunction with reduced efficiency of the glymphatic system due to lack of sleep, allows for more rapid damage to occur in your brain and this deterioration is thought to play a significant role in the development of Alzheimer’s.

Increased risk of Type 2 diabetes. In one study,17 “excessive daytime sleepiness” increased the risk of Type 2 diabetes by 56 percent.

Decreased immune function. Research18 suggests deep sleep strengthens immunological memories of previously encountered pathogens. In this way, your immune system is able to mount a much faster and more effective response when an antigen is encountered a second time.

Increased risk of obesity.

Increased risk of cancer. Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions. The primary mechanism thought to be responsible for this effect is disrupted melatonin production, a hormone with both antioxidant and anti-cancer activity.

Melatonin both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). It also interferes with the new blood supply tumors required for their rapid growth (angiogenesis).

Increased risk of high blood pressure, heart attacks and cardiovascular disease. As noted by Walker in the video above, “In the spring when we lose one hour of sleep, we see a subsequent 24 percent increase in heart attacks. In the fall, when we gain one hour of sleep, we see a 21 percent decrease in heart attacks. That is how fragile your body is with even the smallest perturbations of sleep …”

In his book, Walker also cites Japanese research showing male workers who average six hours of sleep per night or less are 400 to 500 percent more likely to suffer one or more cardiac arrests than those getting more than six hours of sleep each night.

Other research has demonstrated that women who get less than four hours of shut-eye per night double their risk of dying from heart disease.19 In another study,20 adults who slept less than five hours a night had 50 percent more coronary calcium, a sign of oncoming heart disease, than those who regularly got seven hours.

Increased risk of osteoporosis.

Increased risk of pain and pain-related conditions such as fibromyalgia. In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.21

Increased susceptibility to stomach ulcers.

Impaired sexual function.22

Impaired regulation of emotions and emotional perception. Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility.

Increased risk of depression and anxiety (including post-traumatic stress disorder), schizophrenia and suicide. In fact, researchers have been unable to find a single psychiatric condition in which the subject’s sleep is normal.

Premature aging by interfering with growth hormone production, normally released by your pituitary gland during deep sleep.

Increased risk of dying from any cause.23 Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia was 300 percent higher.

General Sleep Guidelines

So, how much sleep do you need to avoid this avalanche of ill effects? According to a scientific review of more than 300 studies published between 2004 and 2014 to ascertain how many hours of sleep most people need in order to maintain their health, a panel of experts came up with the following recommendations. Keep in mind that if you’re sick, injured or pregnant, you may need a bit more than normal.

Age Group Hours of sleep needed for health

Newborns (0 to 3 months)

14 to 17 hours

Infants (4 to 11 months)

12 to 15 hours

Toddlers (1 to 2 years)

11 to 14 hours

Preschoolers (3 to 5)

10 to 13 hours

School-age children (6 to 13)

9 to 11 hours

Teenagers (14 to 17)

8 to 10 hours

Adults (18 to 64)

7 to 9 hours

Seniors (65 and older)

7 to 8 hours

How to Diagnose Sleep Deprivation

The following three factors, in combination, influence how restorative your sleep is:

  1. Duration — i.e., the number of hours you sleep. Sleep requirements are highly individual and can change from one day to the next, depending on factors like stress, physical exertion, illness and pregnancy, just to name a few. But, on average, most people need about eight hours of sleep per night.
  2. Timing — meaning the habit of going to bed at approximately the same time each night. When you go to bed and wake up at the same times, your body becomes accustomed to the routine. This helps regulate your circadian clock so you fall asleep and stay asleep all night. Keep this routine, even on the weekends,24 because even if the duration of sleep is the same, when the timing of your sleep is shifted, it’s not going to be as restorative.
  3. Intensity — This has to do with the different stages your brain and body go through over the course of the night; the sequence of them, and how those stages are linked. Some medications will suppress certain phases of sleep, and certain conditions like sleep apnea will lead to fragmented sleep. With these scenarios, even if you’re sleeping for an adequate duration and have consistent timing, your sleep will not be as restorative.

One of the easiest ways to gauge whether you’ve slept enough is to assess your level of sleepiness the next day. For example, if you had the opportunity, would you be able to take a nap? Do you need caffeine to keep you going?

Answering yes to these two questions would indicate you need more and/or better sleep. Sometimes, however, signs of sleep deprivation can be less obvious. The late Nathaniel Kleitman, Ph.D., Professor Emeritus in physiology at the University of Chicago and a well-recognized pioneer in sleep research,25 developed a “sleep onset latency test,” to determine if you’re sleep deprived. Here’s how it works:26

1. In the early afternoon, grab a spoon and head off to your darkened bedroom to take a nap. Place a metal tray on the floor beside your bed and hold the spoon over the tray as you attempt to fall asleep. Be sure to check the time as you lie down. (If you don’t have a spoon and metal tray handy, you can still take this test by setting an alarm for 15 minutes to see if you fall asleep before it goes off.)

2. When you fall asleep and the spoon crashes down onto the tray, waking you up, immediately check the time again and note how much time has passed.

a. If you fell asleep within five minutes, it means you’re severely sleep deprived.

b. If it took you 10 minutes to fall asleep, you could still use more sleep.

c. If you managed to stay awake for 15 minutes or more before falling asleep, you’re probably well rested.

The Best Position for Sleep

In the video above, chiropractor and exercise physiologist Dr. Peter Martone discusses the benefits of adopting a neutral sleeping position. If you’re a side- or stomach sleeper and find yourself frequently tossing and turning at night and/or wake up with aches and pains, your sleeping position may be a primary culprit. As noted by Martone, for sound, healthy sleep, you need to sleep on your back, with your neck and spine in a neutral position.

The key to achieving this is to prop a pillow under your neck, not your head, as this allows you to maintain a proper spinal curve. For a demonstration on how to use your pillow to support your neck rather than simply elevating your head, please see the video. In Martone’s experience, it takes an average of three to four months to convert from a side sleeper to a back sleeper, and even longer if you’re used to sleeping on your stomach.

Inclined Bed Therapy

Another posture-related change that might help improve your sleep is to raise the head of your bed so that you’re sleeping on an incline. Inclined bed therapy — which simply involves raising the head of your bed 6 to 8 inches so that your you’re sleeping on a 5-degree incline — may have a number of benefits, including:

  • Improving blood circulation
  • Boosting metabolism
  • Improving glymphatic drainage from the brain
  • Improving immune system function
  • Improving respiratory function
  • Easing symptoms associated with Alzheimer’s, diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea, acid reflux, edema, varicose veins and more

Please note that sleeping on an incline is not the same as sleeping on an adjustable bed that allows you to raise the head while the lower portion remains horizontal. Your body should be straight, but on an incline. You’re not looking to sleep in a sitting position where only your torso is lifted.

The alignment of your body is important, as you want your blood to circulate freely throughout your whole body and avoid stress on your hip joint. For tips on how to create an inclined bed, see InclinedBedTherapy.com.27 For example, you can build your own wooden bed frame, or use leg risers or full-length foam wedges.

Clean Up Your Sleep Hygiene to Optimize Your Health and Ward Off Chronic Health Problems

There’s simply no doubt that sleep needs to be a priority in your life if you intend to live a long and healthy life. Anyone struggling with chronic disease — which is at least half of the American adult population — would be wise to take sleep seriously, as it can have a significant impact, not only contributing to the problem but also counteracting any other healthy lifestyle strategies you’re using to address it.

As a general guideline, seek to get right around eight hours of sleep every night. Anything below seven hours really starts to impact your health (if you’re an adult). For many, this means forgoing night-owl tendencies and getting to bed at a reasonable time. If you need to be up at 6 a.m., you have to have a lights-out deadline of 9.30 or 10 p.m., depending on how quickly you tend to fall asleep.

The good news is there are many ways to improve your odds of sleeping well, even if you’re currently struggling. Following are no less than 50 of my top sleep tips. Go through this list and assess where your weaknesses might be, and start addressing the most obvious culprits. You may have to experiment a bit to find a combination that works best for you, but it’ll be well worth the effort.

50 Other Ways to Improve Your Sleep

1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light can disrupt your pineal gland’s production of melatonin and serotonin, thereby disrupting your sleep cycle. Even the tiniest glow from your clock radio has the potential to interfere with your sleep.

So, close your bedroom door, get rid of night lights and use blackout shades or thick drapes. If shades are out of your budget, use a well-fitting eye mask. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. If you absolutely have to have some sort of night light, use a red bulb.

2. Keep the temperature in your bedroom no higher than 70 degrees F. Studies show the optimal room temperature for sleep is between 60 to 68 degrees F.

Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.

3. Sleep naked. Something as simple as sleeping naked may do the trick if you don’t want to crank down the temperature on your air conditioning. One of the established benefits of sleeping in the buff is improved sleep quality, in part by preventing overheating.

One study showed a surface skin temperature difference of as little as 0.08 degrees F (or 0.4 degrees C) led to sounder sleep.28,29,30 Studies have also found sleeping in the nude has several other health benefits, including improved metabolism and blood circulation.

4. Conquer sound pollution. Like temperature and light, sound can be a disruptive factor that’s keeping you awake. An inexpensive pair of earplugs can eliminate most noise.

5. Eliminate electric and electromagnetic fields (EMFs) in your bedroom. These can disrupt your pineal gland’s production of melatonin and serotonin, and are a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease.

EMF exposure has also been linked to neuronal changes that affect memory and your ability to learn.31 EMFs harm your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging.

Ideally, shut down the electricity to your bedroom by pulling your circuit breaker before bed. If you have neighbors on the other side of the wall, floor or ceiling, consider installing a Faraday cage (copper- and/or silver-threaded fabric) around your bed. If you live in a high-rise and have neighbors beneath you, place the Faraday fabric on the floor beneath your bed as well. This may significantly improve your sleep quality.

However, even if you completely shut off the electricity in your bedroom 2 out of 3 people will still have electrified rooms. This is what happened to me, and when I used sophisticated body voltage measurements I was able to detect this.

This is a result of electrical fields (not electricity) transferred into your home by the electric utility and spreading in your home. This can be remediated with some effective types of paint shielding that is then grounded to form a Faraday cage, which stops the fields from entering your bedroom.

6. Shut down your Wi-Fi at night. Another really important step is to turn off your Wi-Fi at night. It would be best to hard wire your home so you have no Wi-Fi 24/7 in your home, but I realize many are unwilling or unable to take this step. It’s important to realize that the Wi-Fi in your home is nearly always more of a danger to you than what’s coming from outside your home.

You can confirm this by measuring the microwave signals with a meter, and seeing what your exposure is. The fact is, you don’t need Wi-Fi while sleeping, so this is a wholly unnecessary exposure that is easily remedied by turning it off.

7. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Keep your cellphone as far away from your bedroom as possible if it must be on. If you keep it in your bedroom, either shut it down or put it in airplane mode.

8. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.

Alternatives include a sun alarm clock, which wakes you up by gradually increasing the intensity of light, thereby simulating sunrise, or a talking alarm clock, designed for the visually impaired. I use the latter, as it allows me to sleep in complete darkness. If I need to know the time, I just press a large button, and the clock audibly tells me the time.

9. 5-hydroxytryptophan (5-HTP). One of my absolute favorite sleep aids is 5-HTP. 5-HTP is the hydroxylated form of tryptophan and easily passes your blood brain barrier when it is converted to serotonin, thereby giving mood a boost and enhancing sleep and then to melatonin.

I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality.32

10. Take magnesium malate or glycinate before bed to increase body relaxation.

11. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.

12. Consider separate bedrooms. Recent studies suggest that, for many people, sharing a bed with a partner can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom. Pets may also need to be banished if their presence impair your sleep.

13. Get to bed as early as possible, ideally between 9 and 10 p.m. My personal target is to actually be asleep by 9 p.m. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m.

In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

14. Don’t change your bedtime. Go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

15. Cannabidiol (CBD) oil. Another alternative is to take CBD oil. By bringing tissues back into balance, CBD oil helps reduce pain, nerve stimulation and muscle spasm. It also promotes relaxation and has been shown to improve sleep.

16. Establish a relaxing bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.

17. Avoid drinking fluids within two hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.

18. Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.

19. Avoid eating at least three hours before bedtime, particularly grains and sugars. These will raise your blood sugar, delay sleep and raise your risk of acid reflux. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.

Aside from that, eating too close to bedtime can harm your health in other ways. If you consume more calories than your body can immediately use, there will be an excess of free electrons, which back up inside your mitochondria.

These electrons are highly reactive and start to leak out of the electron transport chain in the mitochondria. These excess electrons wind up prematurely killing the mitochondria, and then wreak further havoc by damaging your cell membranes and contributing to DNA mutations. There’s compelling evidence to suggest this type of mitochondrial dysfunction is one of the keys to accelerated aging.

20. Take a hot bath or shower before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed. It will also help if you finish your shower with a cold rinse.

21. Take a sauna followed by cold immersion in an unheated pool or shower, two to three hours before bed. This combination helps activate your parasympatethic nervous system to induce relaxation, allowing for sounder, deeper sleep.

22. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. At least one study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.

23. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.

24. Avoid watching TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.

25. Minimize use of electronics, both during the day and in the evening. Electronic screens are major sleep thieves, robbing you of the ability to fall asleep quickly. Research has shown that the more time you spend on electronic devices during the day, and especially at night, the longer it takes to fall asleep and the less sleep you get overall.33,34

Teenagers who used electronic devices such as MP3 players, video games, tablets, smartphones and/or computers for more than five hours a day were 3.5 times more likely to get fewer than five hours of sleep per night. They were also 49 percent more likely to need more than an hour to actually fall asleep.

26. Swap out LEDs and fluorescent light bulbs in your home for incandescents. LEDs and fluorescent lights emit blue light that is not balanced by red and near infrared frequencies.35 Incandescent lights emit red and near infrared wavelengths and very little in the blue wavelengths, making them a far healthier type of lighting in general.

Once the sun has set, the lower the light in your home the better. Candlelight is ideal. Salt lamps are another option that will not have an adverse impact on your health and sleep quality.

27. Use blue-blocking glasses after sunset. While amber lenses work, glasses with red lenses actually work even better, as they not only block blue light but also yellow and green. You can get inexpensive amber glasses and red glasses on Amazon.

28. Install blue-blocking software on your electronic screen devices. Iris is the absolute best one and I have used it for many years. If you use Iris at night, you won’t need blue blocking glasses.

29. Reset your circadian clock. Expose yourself to bright sunlight in the morning and/or around solar noon to “set” your master clock, and to avoid blue light exposure after sunset for the same reason.36

30. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.

31. Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep.

32. Journaling. If you often lie in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed.

33. Short-circuit worry with creative distractions. If worry has you in its grip, try thinking of something else that interests you but is of no importance. Sleep expert Neil Stanley, Ph.D., said, “I fly a lot, so I imagine I have my own private jet and how would I arrange the furniture on it. If you’re someone who likes going to music festivals, what would your lineup be?”

34. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my website.

35. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications also contain caffeine (for example, diet pills).

36. Avoid alcohol. Although alcohol will make you drowsy, the effect is short-lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

37. Avoid foods you may be sensitive to. This is particularly true for sugar, grains and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, gas and other problems.

38. Exercise regularly, but not within three hours of bedtime. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.

39. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.

40. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.

41. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.

42. Get out of bed. Rather than tossing and turning, allowing frustration to grow, get out of bed. Try writing your thoughts down; just be sure to keep the lights dim. Telling yourself you’re going to try to stay awake instead may also have the paradoxical effect of making you sleepy. The reason for this is because once you’re OK with being awake, your frustration and arousal level drops, making it easier to fall asleep.

43. Do some controlled breathing exercises. Breathing is both an involuntary and a voluntary process. You can alter the speed and the depth of your breathing, and you can choose to breathe through your mouth or your nose. These choices lead to physical changes in your body.

Slow, deep and steady breathing activates your parasympathetic response while rapid, shallow breathing activates your sympathetic response, involved in releasing cortisol and other stress hormones.

The combination of controlled breathing with counting can be particularly effective when your mind refuses to shut down at night, as it gives your mind something to focus on. One breathing exercise involving counting that you could try is the 4-7-8 breathing technique taught by Dr. Andrew Weil. It’s a potent remedy for anxiety, as it acts as a natural tranquilizer for your nervous system.

44. Tape your mouth to prevent mouth breathing. While this may sound bizarre, it’s quite effective and not at all painful or risky. Simply place a small piece of medical tape (please do not use industrial types of tape which can damage your skin) across your lips. This will encourage breathing through your nose throughout the night, which has a number of health benefits aside from regulating sleep disordered breathing that can progress to sleep apnea.

45. Boost your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that fails or isn’t possible, you may want to consider a melatonin supplement.

In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness and reverse daytime fatigue.

Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep. Start with as little as 0.25 milligrams (mg) and work your way up in quarter-gram increments until you get the desired effect.

46. Use a natural sleep aid such as valerian root. Studies have found valerian root helps improve the speed at which you fall asleep, depth of sleep (achieving deep sleep 36 percent faster37) and overall quality of sleep.38

Start with a minimal dose and use the lowest dose needed to achieve the desired effect, as higher dosages can have an energizing effect in some people. Typical dosages used in studies range between 400 mg and 900 mg, taken anywhere from 30 minutes to two hours before bed.

47. Drink chamomile tea. This herb is typically used in the form of infusions, teas, liquid extracts or essential oils made from the plant’s fresh or dried flower heads. It has sedative effects that may help with sleep, which is why chamomile tea is often sipped before bed.

48. Tap for insomnia. One of my favorite remedies for insomnia is the Emotional Freedom Techniques (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.

49. Limit daytime naps, and avoid napping after 5 p.m. Last but not least, if you’re tired during the day, you may be tempted to take naps. This, however, can make it more difficult to fall asleep later in the evening, so limit naps to 15 or 20 minutes, and don’t nap too late in the afternoon.

50. Use a sleep tracker. Many fitness trackers now include sleep tracking software that can be quite useful, allowing you to evaluate the effects of different strategies. For example, did that afternoon coffee disrupt your sleep? Did morning exercise make it better but evening exercise made it worse? How long does it take you to actually fall asleep, and how much earlier must you go to bed to get a full eight hours of sleep?

What Happens To People Who Meditate For The First Time

There have been numerous studies detailing what happens to the brain in long-term meditators, but what exactly happens to people who meditate for the first time?

Sara Lazar, a Harvard researcher, has gained quite some notoriety detailing how the brain actually grows grey matter when people meditate. Other studies have shown that meditation improves IQ, and lessens depression. In addition to these benefits, meditation also:

  • Reduces alcohol and substance consumption, reduces blood pressure (Chiesa, 2009),
  • Decreases anxiety, depressive symptoms, and relapses (Coelho, Canter, & Ernst, 2007; Kim et al., 2009)
  • Helps patients suffering from various types of chronic pain (Chiesa & Serretti, in press)
  • Lowers the incidence of stress (Chiesa & Serretti, 2009)
  • Aids cancer patients (Ledesma & Kumano, 2009)

Most people think they have to meditate for years before they start seeing any of these improvements, but a study conducted by Chiesa, Calati, and Serretti shows that after just eight short weeks of meditation, people start to experience improved cognitive functioning.

Still not fast enough for you?

Meditation for the First Time

Here’s what happens to the brain after someone completes just one meditation session who has never meditated before:

  • People start to become less ‘me’ centered as the brain balances the Ventromedial prefrontal cortex (vmPFC), which allows us to ruminate our worry, and the Dorsomedial prefrontal cortex (dmPFC), which allows us to empathize with others and feel more connected to those who we usually view as dissimilar to ourselves.
  • The fear-center is calmed via the amygdala and the two branches of the nervous system. You know that ‘uh-oh’ feeling you sometimes get? Meditation helps to make sure that you only feel low-level stress when you really need to, such as when you are about to put your hand on a hot stove, or you need to put the brakes on in traffic. Even then, meditation can help take the stress out of stress-full experiences.
  • The very first time you try to meditate, the mind calms down. It doesn’t mean you will experience profound inner peace the first time your bum touches a meditation cushion, but it does mean that you are already setting up new neural pathways that allow positive change. Each time you ‘sit’ again, you enhance them.
  • You’ll feel less depressed. Meditation is getting a lot of press lately because of this study by Mahav Goyal published at JAMA. 47 trials conducted with over 3,500 patients proved that meditation was as effective as anti-depressants. (The effect of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3.) The difference is, of course, that meditation can’t kill you or cause other unwanted side effects, like psychotic episodes, panic attacks, hostility, etc.

Beginner Meditators

Though it takes a few more sessions, here is what happens when you meditate a little more frequently:

  • You’ll feel less physical pain in just four meditation sessions. Brain activity decreases in the areas responsible for relaying sensory information surrounding a feeling of pain. Also, regions of the brain that modulate pain get busier, and volunteers who participated in a study reported that pain was less intense after meditation practice. These results were all reported at an annual Society for Neuroscience meeting in San Diego.
  • The ‘me-center’ slowly evaporates. As the connection between bodily sensations and the vmPFC withers, you will no longer assume that a bodily sensation or momentary feeling of fear means something is wrong with you or that you are the problem. You can just let it rise and pass, without hardly giving it a second thought.
  • Empathy becomes stronger. The vmPFC part of the ‘me center’ subsides and the dmPFC grows more dominant, which means you can feel others’ pain or sadness, but with the same ability as you’ve learned to handle your own bodily sensations.

Masters of Meditation

Once you’re an old pro at meditation you can look forward to even more benefits, many of which science is still reaching to understand.

  • Tibetan monks can sit for hours in meditation as easily as most of us can spend the same amount of time sleeping or surfing the net. These monks recently dried wet sheets with their bodies by utilizing a form of meditation called g Tum-mo. Monks were cloaked in wet, cold sheets (49 f / 9.4 c) and placed in a 40 f (4.5 c) room. In conditions such as these the averTibetan Monks Dry Sheets with Their Mindsage person would likely experience uncontrollable shivering and suffer hypothermia. However, through deep concentration, the monks were able to generate body heat, and within minutes the researchers noticed steam rising from those sheets. In about an hour the sheets were completely dry.
  • Yogis in India who practice meditation are able to slow their hearts so completely that they are hardly detectable on EKG equipment. In 1935 a French cardiologist, Therese Brosse, took an electrocardiograph to India and studied yogis who said they could stop their heart. According to Brosse’s published report, readings produced by a single EKG lead and pulse recordings indicated Yogi in meditationthat the heart potentials and pulse of one of her subjects decreased almost to zero, where they stayed for several seconds. (Brosse, 1946)
  • A master meditator, Munishri Ajitchandrasagarji, is a Jain monk who credits his incredible memory to meditation practice. He can recite 500 items from memory, whether it is a phrase from one of six different languages, a math problem, or the name of a random object. HJain Monke recently performed this feat in front of an audience of 6,000 to verify his amazing level of skill. It took six hours for the crowd to feed him the list of items, and he recited them back perfectly.
  • Dutchman Wim Hof is able to control his immune system with meditation. He has been in the Guinness Book of World Records 20 times for accomplishments like climbing Mt. Everest and Kilimanjaro in nothing but a pair of shorts and shoes, with no water or food, when temperatures easily reach 50 degrees celcius. He uses a special breathing meditation.

Wim HofSo maybe the first time you learn to control your thoughts by focusing on your breath, or simply observing your thoughts like clouds passing in the sky won’t make you a master meditator capable of these staggering acts, but even with your first twenty minute ‘sit’ you are well on your way to other-worldly abilities.

Repeal of the 2nd Amendment would not Abolish any Right

Following the recent school shooting in Connecticut, American citizens have once again displayed their total ignorance concerning the Constitution, the Bill of Rights, and the Second Amendment. Facebook postings, comments to so-called news articles and letters to the editor are calling for repeal of the Second Amendment. These individuals believe the right to own a firearm is based on the Second Amendment and the right will vanish if the Amendment can be repealed. Unless the Second Amendment created the right, then repeal of the Amendment cannot constitutionally abolish the right.
Following the Federal [Constitutional] Convention of 1787 and the subsequent ratification of the Constitution in 1788, the several States began submitting amendments to Congress for consideration. By September of 1789, Congress had reduced approximately 210 separate amendments to 12. The amendments were inserted into a congressional resolution and submitted to the several States for consideration. Of these, numbers 2-12 were ratified by the States in 1791 and became the so-called Bill of Rights.
A little known fact about this resolution is that it contained a preamble declaring the purpose of the proposed amendments. Most modern editions of the Bill of Rights either do not contain the preamble or only include the last paragraph. The most important paragraph is the first one because it discloses the intent of the proposed amendments.
A review of this paragraph shows that the sole purpose of the proposed amendments was to prevent the federal government from “misconstruing or abusing its powers.” To accomplish this, “further declaratory and restrictive clauses” were being proposed. The amendments, if adopted, would place additional restraints or limitations on the powers of the federal government to prevent that government from usurping its constitutional powers. Every clause of the Bill of Rights, without exception, is either a declaratory statement or a restrictive provision.
If the Bill of Rights had granted rights, then the word “granted” would have to appear each and every time a right was being established. A review of the Bill of Rights shows that the word “granted” does not appear in any Amendment.
In reality, the Bill of Rights placed additional or secondary restraints on the powers of the federal government concerning the rights of the people and powers reserved to the States. That is why the words “no,” “not” and “nor” appear throughout the Amendments instead of the word “granted.”
Since the Second Amendment did not create or grant any right concerning firearms, the right enumerated in the Amendment has to be an existing right separate from the Amendment. Thus, repealing the Second Amendment would not eliminate any right because the right enumerated in the Amendment was not created by the Amendment. The right to keep and bear arms exists independent of the Constitution or the Second Amendment.
In order to help explain this constitutional principle, I reluctantly decided to reference a United States Supreme Court case from 1875. Normally, I would not cite a court case to support a constitutional principle because too many opinions do not reflect the true intent of the Framers. However, I decided to make an exception because this decision states this constitutional principle clearly and concisely and has never been overturned.
In the case of United States v Cruikshank, the United States Supreme Court held that the rights enumerated in the Bill of Rights were not granted by the Amendments and are not dependent upon the Constitution for their existence. The Court also ruled that the Amendments were restraints on the powers of the federal government and it is the duty of States to secure the individual rights of the American people.
One of the most definitive and succinct interpretations of the Second Amendment is found in the Court’s second holding:

Become a member and support the TAC!
“The right there specified is that of ‘bearing arms for a lawful purpose.’ This is not a right granted by the Constitution. Neither is it in any manner dependent upon that instrument for its existence. The Second Amendment declares that it shall not be infringed: but this, as has been seen, means no more than that it shall not be infringed by Congress. This is one of the amendments that has no other effect than to restrict the powers of the National [Federal] Government…”
The Second Amendment did not create or grant any right to keep and bear arms. It placed an additional restraint on the powers of the federal government concerning the existing right to keep and bear arms. Thus, all a repeal could do, from a federal standpoint, is remove the secondary restraint imposed on federal power by the Amendment. And since many States have a right to keep and bear arms clause in their constitution, separate and apart from the Federal Constitution or the Second Amendment, the existence or non-existence of the Second Amendment would not affect the right because the federal government was not granted and does not have the general power to abolish a natural or individual right secured by a State Constitution.
Note: There is a school of thought that the Fourteenth Amendment made, through a doctrine known as incorporation, the Second Amendment applicable to the individual States. Since the Second Amendment did not create a right, then repeal of the Amendment could not abolish the right in the individual States through the Fourteenth Amendment.

#QAnon (#Q) Postings of 3-28-18… “Peace through STRENGTH. @Snowden Shine the LIGHT BRIGHT”

[Kp update: Thanks to a forward by BP, who sent a link to a post which noted: “Notice that Q Anon uses the words ‘Final Stage’ twice – in posts 967 and 970.” Let’s see how all this plays out.]

I liked those lines as the title! These just came out early this morning. There is a Jerome Corsi discussion about these latest posts in this video.

Recall that Q changed his/her/their tripcode from “!UW.yye1fxo” to “!xowAT4Z3VQ”.

Here is a link to the prior Q postings on this blog. I’m posting a few “standouts” from my viewpoint, below.

“Why did Kim travel to China? Why was travel impossible in the past? What changed?… WHY DID GOOG VISIT N KOREA? WHY WOULD THE FORMER CHAIRMAN & CEO [HIMSELF] OF GOOG/ALPHABET PERSONALLY ATTEND?

“Current censorship all relates to push for power [mid-terms]. LAST STAND. Election FRAUD cases OPEN – DOJ [many]. Follow the FAMILY. Follow resignations [Business/Gov’t]. BIDEN/CHINA VERY IMPORTANT MARKER.


“What does the house cleaning represent? We always knew. Final stage. What does NK represent?… KIM TO CHINA REPRESENTS SOMETHING VITAL [KEY].

“PARKLAND is a DISTRACTION. PARKLAND was specifically organized & designed to DISTRACT [TEST] – watch the news. ACTORS are ACTING. FAKE. NO POWER.

“Free Flynn… Done in 30. House cleaning. WH secured. Final stage.

“[re: Fox News report that DOJ investigating FISA abuses] Think outside the box. Timing of release. Post Facebook NEWS. Facebook WW [World Wide(?)]. GOOG WW. AMAZON WW. TWITTER WW. Tracking active. Listening active. Data shared. Data USED. USED FOR WHAT? Kickbacks BIG TIME>

“Peace through STRENGTH. @Snowden Shine the LIGHT BRIGHT [DOA].

“We are being attacked on all devices used to talk. /GA/ is terminated. /Locked/ – no further posts on /GA/ – /KILL/ Source is abroad.NOT domestic.”


Posts from https://qanon.pub/

Q !xowAT4Z3VQ 462
Why did Kim travel to China?
Why was travel impossible in the past?
What changed?
What constitutes the need for a F2F meeting v. secured call?
What US publicly traded co. previously entered N. Korea to establish comms?
Think logically.
Who is Sergey Brin?
Where was Sergey born?

Think KGB.
US, China, N Korea [3].
FACEBOOK data dump?
Who made it public?
Who sold shares -30 days from announcement?
You can’t imagine the magnitude of this.
Constitutional CRISIS.
Twitter coming soon.
GOOG coming soon.
AMAZON coming soon.
MICROSOFT coming soon.
Current censorship all relates to push for power [mid-terms].
Election FRAUD cases OPEN – DOJ [many].
Follow the FAMILY.
Follow resignations [Business/Gov’t].
Who made it public?
Who really made it public?
Who is making it all public?
These people are STUPID.
Art of the Deal.

Q !xowAT4Z3VQ 463

[IMAGE (click to view)]
Q !xowAT4Z3VQ 464 seal-team-6-punisher.jpg

Q !xowAT4Z3VQ 465
What does the house cleaning represent?
We always knew.
Final stage.
What does NK represent?
Many will be buried before exposed [them/self].

Q !xowAT4Z3VQ 466
Who else was at the meeting in China?
Future proves past.
Everything has meaning.

Q !xowAT4Z3VQ ID: 1a8912 815814
PARKLAND was specifically organized & designed to DISTRACT [TEST] – watch the news.


Anonymous ID: 4a2d44 815836

Free Flynn

Q !xowAT4Z3VQ ID: 1a8912 815876
Done in 30.
House cleaning.
WH secured.
Final stage.

Q !xowAT4Z3VQ ID: 8c2307 818800 83139841-57B9-47B5-8FA6-D….jpeg

[Donald Trump tweet… click to view]
Notice any similarities?
We are talking to you.
Trust the plan.

Q !xowAT4Z3VQ ID: 24b2f2 821975
Think outside the box.
Timing of release.
Post Facebook NEWS.
Facebook WW.
Tracking active.
Listening active.
Data shared.
Data USED.
Kickbacks BIG TIME>
Bypass regulations/laws?
Intelligence A’s across the globe in partnership to spy on citizens?
Constitutional crisis?
Who can you trust?
Who organized?
How do social media/search engine platforms ‘weight’ elections?
Regulation or KILL-stop?
Peace through STRENGTH.
Why is HUSSEIN traveling the world conducting high-level meetings?
Use logic.
Nancy Salzman [historical timeline].
MSM will not highlight ‘bottom to top’ unravel.

Q !xowAT4Z3VQ ID: 24b2f2 822075
/CM/ locked out of /GA/
Sniffer detects traces of bypass override.
Layers upon layers.
New approach to silence.
New Board will be created.
Team to secure.
Time to complete 1-2.


Q !xowAT4Z3VQ ID: 24b2f2 822075
/CM/ locked out of /GA/
Sniffer detects traces of bypass override.
Layers upon layers.
New approach to silence.
New Board will be created.
Team to secure.
Time to complete 1-2.

Q !xowAT4Z3VQ ID: 24b2f2 822135
We are being attacked on all devices used to talk.
/GA/ is terminated.
/Locked/ – no further posts on /GA/ – /KILL/
Source is abroad.
NOT domestic.


Anonymous ID: c9d068 822187

? Jeff Sessions exposed.


Q agent of The Clowns in America.

Jeff Sessions, agent of The Clowns in America. = = HITLERY CLINTON

8 chan and Q have been comped big time.

These posts tell it all:


8 chan & Q have been comped.





Scumbag Sessions and fake Q were just exposed the other day by AMERICAN INTELLIGENCE MEDIA. ?

Q !xowAT4Z3VQ ID: 24b2f2 822219