Please seek medical advice before using any of the supplemental protocols mentioned below.
Is your sleep Jacked-Up?
It is estimated that up to 70 million people in the U.S. suffer from sleep disorders. And studies have shown that 95 percent of adults require seven to nine hours of sleep per night to maintain optimal cognitive and hormonal function. If we fall short of that total, it takes less than two weeks before we begin to show signs of sleep deprivation.(1)
That being said, it’s important to understand that our sleep totals are cumulative. And though most of us would like to spend more time in bed, our lives (and kids) may not allow it. So what do we do? The first option is to go to bed earlier. If you have the ability to sleep seven to nine hours per night, do it. If you simply do not have a schedule that allows for that many hours per night, make up the missed time with extra sleep in the form of naps and/or catch up on the weekend.
The take home is for you to get at least 49 hours of sleep over 7 days by any means necessary. If you happen to be one who suffers from a lack of sleep…keep reading because I may have a couple supplemental strategies that can help you.
But before giving you the actual supplement strategies… here are the things that you should consider taking care of first:
• Last meal is at least 2 hours before going to bed
• Temper alcohol intake
• Try to eliminate any screen time within 30-60 minutes before bed
• Make sure bedroom is de-cluttered
• Black-Out bedroom as best as you can
• Have temperature at between 63-68°
• Try white noise to induce a focus to help calm you
• To help kick up your parasympathetic side of your nervous system (that directs relaxation/digestion/ recovery/rejuvenation)…try the 4-7-8 breathing method:
*Repeat this 4-7-8 cycle for up to 3-5 times, 2 x per day.
Now, here’s the ‘supplemental stacking’ for better sleep. If you have a challenging time falling asleep within 20 minutes of hitting the pillow…try this stack.
1. Magnesium. There are several forms of magnesium supplements. Two common ones are magnesium citrate and magnesium glycinate. Citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
2. The second piece of the Fall Asleep Stack is Pharma Gabba. Clinical studies have shown that Pharma GABA helps increase the production of alpha brain waves to create a profound sense of physical relaxation while maintaining mental focus.
3. And finally…the third supplement to include in your ‘Fall Asleep’ stack. Goji Berry Tea. Goji berries are rich in certain antioxidants that help protect us from oxidative stress as well as help clear/detox liver of harmful substrates during phases of REM sleep.
Numerous studies have also shown that goji berries can help mitigate anxiety and induce sleep. Use organic goji berries. Steep 5-10 goji berries in hot water for 10 minutes. Then eat the berries and drink the ‘tea’ if you’d like.
Maybe falling asleep is not a problem for you. But staying asleep is the real issue.
Here is where melatonin comes in.
Melatonin is a hormone made by the pineal gland, a pea-sized gland found just above the middle of your brain. It helps your body know when it’s time to sleep and wake up. Normally, your body makes more melatonin at night. Levels usually start to go up in the evening once the sun sets. Then drops in the morning when the sun goes up. The amount of light you get each day…plus your own body clock…set how much your body makes. Melatonin levels in many people are skewed by abnormal work schedules, over exposure to screens (i.e. TV, cell phones, computers…) especially in evening hours, and jet lag to name a few. *Suggested effective dose for melatonin is 2-5mg.
(1) https:// www.ncbi.nlm.nih.gov/books/NBK19961/