034: One Secret to Improving Sleep Without Medications
Are you having difficulty falling asleep? Or is it difficulty staying asleep?
In this episode, we learn one way to improve the quality of your sleep without medications!
Dr. Candace Holmes. Dr. Holmes is a Chiropractor by training. She is a Natural Brain Focus and Attention Specialist. She is the owner of BrainCore of Duluth. Dr. Holmes shares one way that Neurofeedback helps restore seep.
- What is neurofeedback?
- How long does it take for neurofeedback to improve sleep?
- Story of a person that improved from sleeping 2 hours per night to 8 hours per night
You’ll walk away from this episode clear and confident about the simple changes you need to make to improve your sleep.
Connect with Dr. Holmes at www.braincoreofduluth.com
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A little bit about me:
Dr. Adeola Oke is a daughter, wife, mother of five, and the founder of Wellness Surge. My passion for reducing the burden of our modern every day disease and helping people live healthy lifestyles motivated me to earn three prestigious degrees in healthcare. Find out more about me at https://wellnesssurge.com/about/
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[00:00:00] Dr. Adeola Oke: Are you like most busy people stressed and inundated with health advice? This overwhelm is not helping your health. You see, one day I woke up in severe pain. I and I could not walk. I was dragging myself around the house in my office chair with wheels. I tried Tylenol, the painting go away. I tried Motrin.
[00:00:22] The painting didn’t go away. I then remember that an 80 year old cardiologist had told me about turmeric. I rushed to the store and bought a turmeric supplement. After taking only one capsule, about one hour later, I was able to walk again, pain free. This Mara experience made me a firm believer. In quality holistic remedies, I am Dr. Adeola Oke the body activator. That was me, a nurse, a pharmacist, and a public health professional. I didn’t know that I was suffering from inflammation despite all my years of education. Now I have been able to get to the root cause of my health challenges and I feel great and full of energy. I don’t want you to learn the hard way like I did.
[00:01:12] So I created the Wellness Search Podcast to share simple actionable changes. That you can make to activate your body to heal naturally. Today here we will have conversations about food, fitness, mental health, and all that is in between. Now let’s get started. Hello and welcome. Welcome to the Wellness Search Podcast.
[00:01:38] Today I have with me, um, Dr. Holmes, Dr. Holmes. Is into neurofeedback. And I met her at uh, U Men Network event, which is like a networking event for like women. And um, she told me she did neurofeedback and I’m like, what is that? And she told me how she uses neurofeedback to help reset people’s mental health.
[00:02:01] And I’m like, whoa, I’m so in intrigued. Can you do before? Wait last? She was like, I dunno, . And anyway, so today I brought on Dr. Holmes to talk to. Let me say Dr. Candidates Holmes to talk to us about using neurofeedback right to help with sleep. And we know that sleep. Plays different roles in our lives. So before she goes on to talk about all that, I would like her to introduce herself to you.
[00:02:28] Dr. Holmes: Sure. Thank you so much for that wonderful introduction. I appreciate it. Um, I am a mother, first of all, a divorced mom of two beautiful daughters. Uh, and one of them was my oldest was diagnosed with a D H D years ago she was seven and she was struggling in school. She. Black focused and attention. I was taking about five hours night to do homework.
[00:02:51] She was socially awkward. Honestly. It was, um, a nightmare. Um, when she was diagnosed, I’d already been divorced for three years, so it was all on me. I was so thankful that her younger sister was gifted and accelerated, and she didn’t need as much as my attention because I didn’t have any to give. So, years went by and I went through one of my magazines.
[00:03:12] My doctorate is in chiropractic, and there was an ad there that said, Drug-free therapy, non-invasive results can last up 30 years. A D H D, anxiety, depression. And just like you said, when I mentioned to you what neurofeedback is, I said, what is that ? And so that’s how I, uh, came into this mental health space.
[00:03:34] Um, I did research on it and found out that Brain Core Therapy is co-founded by one of my former chiropractic professors who was trying to find a solution for his nephew who has. So I knew this had to be something because that doctor does not go gently into the good night unless it’s something that is really backed by research and and science.
[00:03:54] And so that’s how I found about neuro feedback therapy. That’s how I, um, got trained in and certified and, and bought the system home, honestly, just for my daughter. And she had such a fantastic transformation after going through my program that, um, I just wanted to make sure I could educate others so they don’t suffer.
[00:04:12] Um, necess. Wow,
[00:04:14] Dr. Adeola Oke: that’s just amazing. So Dr. Candace Holmes is a chiropractor by profession and she’s into the mental health space. Who knew a chiropractor Col into the mental health space, right? Oh, yeah. I was just totally blown away. I kept sending her text messages. I’m like, tell me again.
[00:04:33] Dr. Holmes: Yeah. You know, and that’s, I’m give some here though.
[00:04:36] It’s, it’s, it’s, um, I, I, my daughter is now 19. Um, she was struggling so much in school. I didn’t think she was going to go to college, but she is finishing her first semester at Savannah State University. She got a scholarship. She did not have to take her pre-cal. , um, final. And, um, because her, her average was so high, and I, I said, I kept telling you have a strong brain.
[00:04:55] She said, that’s what my professor said. I said, I’ve been telling you this for all your life. You have a strong brain. Um, but sometimes the brains get dysregulated and they don’t function as we need them to. And so that’s what I’m happy to just let people know. There, there are solutions out. Perfect. And that’s how I ended up in the mental health space.
[00:05:13] Oh, she would, she used to, um, apologize to me for how she was, and I said, sweetie, I said, do you realize that if this didn’t happen, if you, to you, if you didn’t have this difference, I wouldn’t have known about this therapy. I wouldn’t have been able to help you and other people who help others. I mean, it’s just, it was, it was, it was destined.
[00:05:30] It was Destin. Wow. Wow,
[00:05:32] Dr. Adeola Oke: wow. All righty. So we’ve been hearing neurofeedback. Neurofeedback. So please, what is
[00:05:37] Dr. Holmes: neurofeedback? Sure. So neurofeedback is a therapy is, it is a sophisticated form of biofeedback. Some people have heard of that word before. And what it works to do is to help a brain regulate itself.
[00:05:49] So essentially to retrain. The brain functions in different modes, and typically it functions. When it functions well. It goes through all the modes easily, depending upon what it is that you’re doing. So the part of the brain that you use to write your name is different from the part that you’re using for calculus and physics.
[00:06:07] Uh, when the brain is, uh, stuck in one mode over the other, that’s when you start having the symptoms of say, like, uh, conditions like anxiety or depression or, um, insomnia or p t s. Many others. Some people have suffered from concussions, they’ve had traumatic brain injuries. Um, they’re, everything begins in the brain.
[00:06:25] So, you know, as you know, the brain controls everything. That’s why it was so easy to implement this therapy into my practice, because as a chiropractor, we focus on the nervous system. The main components of the nervous system are the brain and the spinal cord. You know, so it’s like, Ooh, this is, this is, this is the space.
[00:06:39] So once everything in your brain is functioning well, then you’re able to accomplish the tasks that most people are able to accomplish. Well, and. Perfect.
[00:06:48] Dr. Adeola Oke: Perfect. Okay. All right. So that’s newer feedback, .
[00:06:52] Dr. Holmes: Yes. Yes. And so
[00:06:53] Dr. Adeola Oke: us a little, because I think it has, it has to do with like wires, right? It’s like putting wires to the brain or
[00:06:59] Dr. Holmes: something like that.
[00:06:59] So your, your brain is, has frequencies. The frequencies are always coming off your brain. You, you just don’t see them . So, uh, what I do is I have a, an interview, a consultation with a. prospects or patients because not everybody is a candidate for this therapy. Let me, let me say that too. Um, once I determine they are a candidate, then they will come in and get what’s called a brain mapping done.
[00:07:23] It’s called acute e e g, brain mapping. Big words, big . That’s what it is. And so you wear a cap that has sensors on it. Oh, you can’t see it. Um, , so it’s like a swimming cap that has sensors on it, and there’s some gel that’s placed in some of the sensors and it’s connected to a machine and. It takes about 45 minutes to an hour or so, and those brainwaves are recorded, so it doesn’t hurt it.
[00:07:49] There’s no shocks that people ask me, are you gonna shock me? No, you’re gonna shock my child. No, I wouldn’t do that with my own child. No. No. Shocking . And um, they also asked if, um, they had to, uh, no ingest anything. No, I don’t, no. Not invasive. So it’s doesn’t hurt. You don’t have to drink anything. I’m not gonna ingest, uh, make.
[00:08:10] Do anything that breaks the skin? No, we, no. And so after the mapping is done, then a report comes out and my patients come back on another day and I go over the report and I show them how their brain is functioning. So the brain mapping is not a diagnostic tool. I can’t get the report and say, Hey, you have insomnia.
[00:08:28] You have a D H D, you have depression, you have anxiety. I can say, based upon this report, this is how your brain is functioning and this is how, it’s how it’s functioning well, and how it’s not functioning so well. We call that dysregulation. . And so then, uh, from the report there are protocols that are suggested and we either go with that protocol or I, you know, use my expertise to see if that protocol will work the best for you, because sometimes it doesn’t, and then we go from there.
[00:08:55] Dr. Adeola Oke: so based on that, all those protocols, right? Yes. What can you use neuro, what can neurofeedback be useful? What can you use it to treat?
[00:09:03] Dr. Holmes: Sure. Manage. So there are many different conditions. Mental health challenges like focus attention, um, you’re not sleeping well if you have, um, traumatic events from childhood, uh, or just period that you’ve been through that are on constant loops and your brain and are preventing you from sleeping well.
[00:09:25] Um, there are so many areas. I have some patients that come to me. Also, if they don’t have conditions that have been, uh, diagnosed, you don’t, you don’t need to have a diagnosis to, to see me. Um, so. Typically when you’re young, your parents know, notice if something’s a little, uh, more challenging for you to grasp concepts or just sometimes there are, uh, behavior issues.
[00:09:50] There’s anger. Sometimes, um, you, there can be some, um, Uh, anxious thoughts that keep coming through your head. Mm-hmm. . So it, there are, there are quite a few. Um, I use neurofeedback on myself to help decrease stress levels. So there are executives who come to see me who, uh, wanna make sure their brains stay sharp and efficient because they don’t wanna retire at 60 years old or what, I don’t even know what the number is.
[00:10:14] 65. I, I tell people I plan to always, uh mm-hmm. . Mm-hmm. , I don’t say never retire, but I plan to always keep my brain sharpen and, and I’m going to be doing some things throughout life. My goal is, Live to be a hundred and more. And, uh, spry, they’re gonna say, is that Dr. Holmes coming around the corner on two wheels?
[00:10:29] Beep beep. Yep. That’s me, Harold . You know, that’s, that’s, that’s what I plan on. That’s, that’s, that’s my outlook. Um, so there were, there was a Super Bowl a few years ago where both the quarterbacks used neurofeedback because, you know, after 30 you’re considered to be, Uh, quote unquote, you can’t see me do the quote, quote unquote in, uh, any, uh, professional sport.
[00:10:51] And so those quarterbacks knew that in order to make sure they remembered all those plays and that they kept everything, uh, orderly in their brains, that this was the way to do that, that would affect their game in a positive way. Perfect.
[00:11:05] Dr. Adeola Oke: Perfect. So you were talking about your daughter, right? And autism and all that.
[00:11:10] Mm-hmm. . I’m just wondering how long does it take for neurofeedback to. .
[00:11:15] Dr. Holmes: Sure. So of course that varies from person to person. There are some conditions that, uh, the brain takes a little longer to process the information. So typically, About 15 to 20 sessions or so. The sessions are 20 minutes, excuse me, are 30 minutes, uh, each, 30 minutes long.
[00:11:33] And what the session looks like is, um, you’re watching something on a device. So a laptop, typically it could be a, a tablet for 30 minutes, twice a day. Uh, in my office, that’s my protocol. The what you’re watching is something on a streaming device. So all the ones that you. Disney plus, Netflix, Hulu, all those, um, when you’re connected to that computer and that streaming device, um, when your brain is in the area that we are trying to help, when it’s in the frequency that we want it to be in, you’ll see what you’re watching nice and brightly, and you’ll hear it well.
[00:12:07] When the brain starts going to that dysfunctional pattern where we don’t want it to be, then the screen will start to fade and you won’t hear it as well. And that’s the stigma to the brain. Hey, get back to where you’re supposed to be. It’s, uh, essentially that’s where the neuroplasticity comes in. Your brain is able to learn new ways of being.
[00:12:22] And anything you do over and over again, you get better at. Now. I was a. Softball pitcher in high school, well, through grade school, through high school, and also played basketball. So the more I pitched had pitching, pitching lessons, the more I practice my free throws, the more accurate I became. So it’s a, it’s the same concept.
[00:12:40] It just trying to get your brain to know where it’s supposed to be at certain uh, times so that it can function and help you complete the task that you’re trying to. Wow. So
[00:12:49] Dr. Adeola Oke: you said about 20 sessions, right?
[00:12:52] Dr. Holmes: Well, well, it’s, it’s at, so there are different. , different reasons why it would, it could take longer.
[00:12:59] There may be hormonal issues. Okay. There may be dietary concerns. Okay. Um, your body has to be ready for it. Um, it’s just like, um, you won’t have someone who’s overweight perform a marathon, you know, , uh, without training. I mean, it can be done however intakes training it. And that’s exactly what it’s, it’s training your brain so you can.
[00:13:18] Call it exercise for the brain, essentially. So, um, that’s the average person could be about 15 to 20 sessions. Uh, those people who have, uh, been diagnosed with autism and Asperger’s, Parkinson’s and some other conditions take, can take two to three to four times as long. So it just depends. Not everyone is the same.
[00:13:34] Not every brain is the same. Okay. All
[00:13:36] Dr. Adeola Oke: right. So from just talking to you, right, and you were telling me that you people get to do this in the comfort of their homes. I love to watch all those Korean
[00:13:44] Dr. Holmes: dramas. Hey, there you go. Bing On . . Yes. So, so you
[00:13:50] Dr. Adeola Oke: get to watch that in the comfort of your home. You put this cap on and the recording device just records, and you get all that feedback wherever the.
[00:13:59] From wherever the person is in the world.
[00:14:01] Dr. Holmes: How is that? So the, the brain mapping is, is done in, in an office. That’s where you wear the cap, the actual, uh, training sessions that are done in your home. There has some, you have some sensors that are placed on different areas in your, on your, um, on your scout.
[00:14:16] So the mapping is the first part, and then the training is what you do at home. Uh, if you’re on one of my programs, and that’s what I love about it, it’s because. Convenient and easy. So there is, with the home unit, there’s a device and those sensors, I’ll show you of course, where to place those. They’re connected to the machine and that’s where you get to do that at home, uh, at least twice a day.
[00:14:41] Again, in the comfort of your home, in the convenience, cuz not everybody has the same schedule. And I’m located in Georgia, but you don’t have to be in Georgia. Have a patient in Maryland, patient in California, patient’s in uh, Texas. So all over as long as I can. Coordinate with some practitioners in your area so that you don’t have to fly to see me.
[00:14:58] Although I’ve had people offer to do that. I said, you know, I thank you. I appreciate the, um, the, um, the thought. But you know, I’m not trying to make it inconvenient for anyone, so, oh, that’s how I’m able to help people nationally. All righty. So let’s get to the
[00:15:12] Dr. Adeola Oke: nitty gritty. A lot of people are dealing with trouble with sleep, okay?
[00:15:17] Yes. How can you use your feedback to improve.
[00:15:22] Dr. Holmes: So sleep is a huge issue. Um, I, okay, so the. People used to know that it was eight hours of sleep that you needed per night is what the average was, that they’d even taken that down to seven. Now, and of course it’s more for those who are younger because the brain doesn’t fully form until you’re 25, but typically for those people who are 25 and over sleep seven hours of sleep.
[00:15:43] Well, I started calculating how many hours of sleep I was getting. I was getting only six hours of sleep and I’m, I’m like, okay, well I have to practice what I preach, so I. Know what time I need to go to bed and I have to tell myself, okay, start shutting everything down, put the phone away, turn off the television, you know, get into your routine.
[00:16:02] Um, it’s, it’s, um, it’s a, a huge issue for people. So the way neurofeedback, like, let me go. I had a patient, she was only sleeping two hours a night, two hours. I’m like, how are you even here? Because I would. Not so great on two hours of sleep. And so she started with me in my program and she went from two hours a night to four hours a night, to seven hours a night, to nine hours a night.
[00:16:31] And then she went 11 hours a night and said, oh my God. She said, I just feel like a different person. I said, imagine that. I said, you know, you are not a computer. Your brain needs to reset just like your laptop does. Just like your cell phone does. I don’t know how many times have you been on your phone?
[00:16:43] Like, why is my phone not working, not working well, and it’s slow. Well, when’s the last time you actually shut it off? You have to shut off your brain. You have to shut off your body. Your body needs that time to, uh, reprocess, to replenish, to repair. And all those res you can think of, that’s what the body needs to do when you sleep, and it needs at least seven hours for those processes to be done efficiently.
[00:17:07] So that’s how neurofeedback can help. She did the program again. With sessions and her brain was rewired. So we knew, uh, when to shut down or go dormant, we’ll say, and then when to get back up and get back into the swing of life. Wow. Yeah. Shut I felt a new person. I said, we’re sleeping 11 hours of sleep.
[00:17:30] 11. Well, and it’s the thing, it’s because her body had been deprived for so, Her body had been deprived for so long. So, uh, I’ve check in with her every once and again, and now she’s at about, you know, eight to 10. So, um, , but she says she, she, she has that pillow, she said, I said, Dr. Holmes, I’m out. I said, well, good, as long as you’re out and you’re, you know, you have some people who don’t sleep well because they can’t quote, unquote shut off their brains because they’re constantly thinking and stuff, things.
[00:17:55] And so one of the tips that I have for that is to have a journal, uh, doesn’t have to be a. Fancy journal. It could be a notebook where you’re writing down all the things that are going through your mind. I don’t know about you, but when I’m taking a shower, that’s when everything hits me. Like, Ooh, did I call that person?
[00:18:11] Wasn’t I supposed to pay that? Wait a minute. Was this tomorrow? What’s going on in my, you know, what’s the schedule? Yeah. So that’s when things hit me and typically, As a, just when you’re going to bed, your brain is trying to make sure that you remember all those things. And so that’s why people say, I just can’t shut my brain off it, because it’s trying to make sure you remember everything.
[00:18:28] So if you write it down, when you write it down, then subconsciously your brain will say, oh, wait a minute, I can let that go because it’s on that sheet of paper that’s right by my bed, so I can just get into that deep level of sleep that you need. Wow. With per maximum, uh, relaxation And, uh, ef. Perfect.
[00:18:47] Dr. Adeola Oke: Perfect, perfect. I have really enjoyed this. I’m like, maybe I need some neuro feedback to help with sleep. . Listen, me and a thousand and,
[00:18:56] Dr. Holmes: oh my gosh, , they’re, they’re, you know, I call them, uh, they’re positive side effects. So people typically come into me for, you know, one or two things and, and other positive happenings.
[00:19:06] I call ’em positive side effects happen, so, It’s, it’s, it’s so fantastic. I just wish I knew about it years ago when my daughter was diagnosed at seven. I didn’t learn about it till she was 13. I’m thinking, good lord, 13 of the longest years of my life, you know, working every day, getting home about seven and staying up with her till midnight every night.
[00:19:24] Um, and it didn’t have to be that way. Um, and I had to just realize that everything comes to you when it’s supposed to. So it’s all part of. How things work and it’s okay. And it’s okay. And let go of the guilt too, because I know as a, as a typically women as just, uh, moms, we have guilt . So we’re gonna let the guilt go and know that, you know, there are other options out there that don’t include medication that work well.
[00:19:50] Absolutely. And that’s
[00:19:52] Dr. Adeola Oke: the part I like the other options out there that don’t include medication. Yes. And work. Yes.
[00:19:58] Dr. Holmes: I’m all for that. Yes. All righty.
[00:20:00] Dr. Adeola Oke: Perfect. So we’ve talked a lot of today, I’ve in thoroughly enjoyed the session, learned a lot. What is one thing that you wanna make sure that people take away from your conversation today?
[00:20:12] Dr. Holmes: Sure. The one thing I want people to take away from the conversation today is that there is. There is hope. Life doesn’t have to be just as it is right now if it’s not so great for you or someone you love. I, I just remember my, my ex-husband would try to console me, you know, about, you know, I kept thinking about what did I do wrong for her to have a D H D and, you know, did I, you know, what was I not eating right when, I mean, I, I had great pregnancies.
[00:20:42] I was a surrogate twice actually after happened, my own two children. So I’m, I’m in perfect health. It, it just, . And so, um, typically there’s a genetic component to A D H D. Um, I just want you to know that there is hope and there are other options out there available. And, um, people wanna help you. I wanna help.
[00:20:58] That’s, that’s my whole goal, is just to help others so that they aren’t suffering. Because when you’re taking care of or focusing on one child, typically other relationships suffer. You know, it’s just, it’s just how, it’s just the nature of the beast. So if you’re able to, um, have harmony. And, um, and joy, and, and hope in your life.
[00:21:21] Then everything works out pretty well. That is
[00:21:25] Dr. Adeola Oke: just beautiful. There is hope people, all right? Yes. You don’t have to suffer in silence. So you talked earlier, earlier saying that people can get, um, work with you from anywhere in the world. How can they get a hold of you after the show if they’re interested in your feedback for any aspect of
[00:21:46] Dr. Holmes: their life?
[00:21:46] Sure. I offer a complimentary Zoom consultations and so you can go to my website, it’s brain core of duluth.com. So brain. Core like an apple, c o r e of Duluth is D as in dog, u L U T h.com. And you just press on the click on the button and I’m, I’m here to serve. Perfect.
[00:22:10] Dr. Adeola Oke: Perfect. That’s awesome. Thank you so much Dr.
[00:22:13] Holmes. I really enjoyed this session and I’m obviously trying to add to my repertoire. So
[00:22:19] Dr. Holmes: likewise, drug free. There is Hope . Yeah, there is Hope Non-invasive drug free results class for 30 years. I I. So thank you so much for inviting me to come on your podcast. I thank you so much. It’s been a pleasure. It has
[00:22:32] Dr. Adeola Oke: been a pleasure.
[00:22:32] Likewise. All righty. So you have a good week. Thanks, you too.
Guess what? I have a free gift for you. Go to wellness search.com and take the quiz there to find out if you possibly have high blood sugar, or you can schedule a free call with me where I can share one thing that you can take action on to start feeling your best.
[00:22:54] If you’ve enjoyed the show, then follow us and subscribe on Apple Podcast or Spotify. Information presented here is for educational purposes only, and it is not intended to diagnose or treat any disease. Please do not apply any of the information presented here without first speaking with your primary care provider.
[00:23:16] With best wishes to see you thrive. Have an awesome week.