Sleep

My Recipe for Better Sleep: 
Improved Wellness & Honoring Circadian Rhythm!
*My intention is to have a good attitude about sleep and avoid stress about it. I want to maintain regular sleeping and eating hours (and eat healthy foods), get out into the sunlight a lot in the day, avoid alcohol, use stimulants/caffeine only in early part of day, do more aerobic exercise (late afternoon is best), and increase meditation and yoga practices!  Also, after sunset (and especially in the 2-3 hours before bed) I intend to avoid as much blue and green light (400-550nm range) as possible. This can be accomplished by reducing screen time, dimming and warming screen light, and by using yellow, amber, or red (“blue blocking”) glasses and/or lighting, and/or gel light filters, whenever I am using artificial lighting and/or screens after dark. 

**Try ten minutes of meditation before bed. Also, meditation can help fall back asleep if you wake up in the middle of thenight. AND, the company CALM went from meditation site to offering “Sleep Stories”, which work well to keep the monkey mind off stressors, etc. (Counting Sheep does not work). Another strategy that is supported by research: Think about a walk you are familiar with and imagine walking it and noticing all the details and you will fall asleep 50% faster! Also, you can just not worry about sleeping and either get up or JUST REST.


HEALTHY SCHEDULE FOR GOOD SLEEP:
-Wake with the sun, shortly after dawn.
-Get up and be out into the sun a lot…
-Screen time and outside time in the daylight hours. 
-Do aerobic exercise in the late afternoon.
-Watch the sunset or be outside before and after sunset, to adjust retinal sensitivity and be less sensitive to brighter lights after dark.
-Be in the dark/dim light after sunset as much as possible.
-Use warmer screen light & lower screen brightness, after sunset (And orange/red colored lighting indoors).
-Wear blue-blocker glasses when in artificial light after dark (or change or filter lighting).
-Avoid or minimize screen time and bright lights at least 2-3 hours before bed (after dusk to bed time).
-Do some light movement activity before bed.
-Tense/release L/R muscles exercise before or in bed.
-Fall asleep with silence, or whatever works: White Noise, crack the window noise, YouTube sleep music (432 Hz), Sleep Meditation recordings, Sleep Hypnosis recordings, and/or Binaural Beats recordings (use Sleep-phones or other headphones for binaural beats)
-Sleep (dark, with sleep mask or really good curtains) 12:00 midnight to 8:00 AM (OR, 10PM-6AM or 11PM-7AM etc.)
-Our body systems love it when we stick with regular routines at consistent times…
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What are the symptoms of not getting enough deep restorative sleep?
This sleep stage is important for repairing the body and clearing waste from the brain. Lack of deep sleep may harm your immune system, and can increase the risk for dementia and chronic diseases like cancer. Weakened sleep drive, sleep disorders, and substance abuse can lead to a decrease in deep sleep.
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General Information About Sleep & Insomnia:
-600 million people worldwide suffer from poor sleep. 10% of people in the world have insomnia. Poor sleep is linked to health problems like high blood pressure, obesity, depression, type 2 diabetes, heart disease, and even some kinds of cancer.

-The root causes of sleeplessness are a poor diet, an abundance of unnatural light, and a lack of exercise.  Stress and anxiety also can play a role in many people’s insomnia.

-The light-dark cycle is the most important synchronizer of our internal clock. 
-White light (solar light) has predominantly blue light, which activates the brain.
-Light and temperature, are the two most important factors responsible for regulating our sleep cycle. After the sun sets, avoid blue light as much as possible, and sleep in a dark cool room.

-Respect sleep and your circadian rhythms to sleep better and strengthen your memory.
-Sleep and eat at regular times.
-Get plenty of exercise (late afternoon is ideal).
-Avoid screens and blue light in the evening (after 8PM)!
-It’s very important to go to bed when you are tired.

-One Sleep Cycle Lasts about 90 Minutes and contains four stages (repeated 4-7 times per night):
1. Falling Asleep, 5 minutes
2. Light Sleep, 10 minutes
3. Deep Sleep  (slow wave), 60 minutes
4. REM Cycle, 15 minutes

During the initial stages of sleep, people are still awake and somewhat alert. At this point, the quick and small beta waves are produced. Eventually, the brain begins to slow down and slower waves known as alpha waves can be observed with an EEG. Once asleep, the three stages of sleep can begin:

  • Stage 1 (N1) is light sleep, typically beginning soon after getting into bed and lasting roughly 7–10 minutes. At this point, the brain creates a slow, high amplitude activity known as theta waves.
  • Stage 2 (N2) sleep encompasses about 50% of a night’s sleep and is marked not only by sleep spindles but also K-complexes. This stage lasts slightly longer than the previous stage.
  • Stage 3 (N3) is deep sleep and should encompass about 20% to 25% of a night’s sleep. During this stage, the brain begins to produce the slow and deep waves of delta sleep. People are far less responsive and less aware of the external environment at this point. Delta wave sleep is often thought of as a transitional point between light and deep sleep. Previously, researchers distinguished between stage 3 and stage 4 of sleep, but they are now recognized as combined stages.

Delta waves are associated with the deep sleep stages, stage 3 and REM. During stage 3, less than half of brain waves consist of delta waves, while more than half of brain activity consists of delta waves during REM sleep.

It is in the next stage that REM sleep begins.3 This stage is characterized by rapid eye movements and increases in dreaming.

Treatments For Insomnia and Hacks for Better Sleep:

-The optimal time for physical activity is the late afternoon, then its effect on our sleep is ideal.

-Mindfulness meditation involves focusing on the present without letting other thoughts distract you.  Slow breathing and concentrating on an external point are things shared by meditation and yoga.  (Cardia Coherence: A French product shines blue light pulses on the ceiling where the patient looks at the light and inhales/exhales with the pulse rhythm to slow down the breathing.)

-Naps (5 minutes to three hours) can be an important key to better rest. The ideal nap time is about six hours after you wake up.

–One Main Purpose of Sleep is to clear the brain of all the waste products that accumulate during wakefulness.  During deep sleep, the fluids that clean the crap away, flow through the brain more intensely.  So the deeper and the longer you sleep, the better you clean the brain.  As we get older, the lack of this cleaning will cause Alzheimer’s disease.

-Breathe though your nose (not your mouth), when you sleep!

For use while sleeping: Or you can use regular medical tape!

-Dead End: Pharmaceutical prescription sleeping pills induce a light narcosis (the patient is barely dozing). Benzodiazepines (aka Benzos) are the most common type of sleeping pills. Benzos and related compounds numb the entire brain, inhibit memory, and are extremely addictive.  They should not be used for more than four weeks!  Regular Benzo use must be tapered down gradually to stop, as immediate stopping can result in seizures! Benzos are not toxic right away, but are toxic with longterm use.

Benzodiazepines can both induce and maintain sleep; however, normal sleep architecture is often disrupted. These agents increase theta and spindle-sleep (stages 1 and 2) and reduce slow-wave delta sleep (stage 3).  Additional findings show that Benzos effects on sleep architecture confirm an increase in stage 2 of NREM sleep and a decrease in time of stages 3 and 4 of NREM sleep with a reduction in time of REM sleep during the nocturnal sleep.  Benzodiazepines like Xanax can help you fall asleep faster and stay asleep longer. However, they interfere with deep sleep, meaning that you wake up without being as well-rested as you would have without the benzo. Although alprazolam, the active ingredient in Xanax, will probably make you feel tired, it isn’t a good medication for treating insomnia. Not only does it reduce the amount of time you’ll spend in deep sleep (causing you to function poorly the next day), but it’s also causes memory loss and is potentially very habit-forming.

Maintaining a Healthy Biorhythm (a few tips):

Daytime:

-Get as much natural light as possible.
-Crank up the brightness and color temperature as much as you can indoors.
-Spend time outdoors, nothing beats the natural full spectrum light of our sun.

Nighttime:

-Use low wattage incandescent lights or orange colored LED or CFL lamps.
-If you need to use nightlights, get red or orange ones.
-Use task lighting rather than overhead lighting.
–Use blue light blocking nighttime eyewear.

Sleeping Environment:

-Get yourself some quality blackout curtains.
-Tape over all the annoying LED lights in your room.
-Keep your bedroom cool.
-Maintain a regular bedtime and awake time.
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How to Increase Deep Sleep: 10 Tips + Benefits
By Casper.com Team

Deep sleep, also called slow-wave sleep, is a term used to define stage three and four of sleep. During these stages, your heart rate and breathing are at their lowest, your brain waves slow down, and your muscles and eyes relax. This is also known as the ‘restorative’ phase of sleep because your body repairs tissues and strengthens its immune system.

While you sleep, you experience different stages of the sleep cycle. Deep sleep is the stage needed to wake up feeling refreshed. As we get older, the amount of deep sleep we get each night decreases. This is because our bodies are already fully developed and we don’t need the same growth that children do.

To help quiet your mind and learn how to increase the amount of deep sleep you get each night, practice the tips below.

1. Work Out Daily
It’s no secret that getting in a daily sweat sesh is beneficial to sleep. Those who work out during the day tend to fall asleep faster than those who don’t work out at all. Researchers also found that those who work out 150 minutes a week are twice as likely to get a good night’s sleep. However, make sure to avoid intense workouts right before bed as these can raise your heart rate — leading to interrupted sleep.

2. Eat More Fiber
A healthy diet does more than just improve weight loss, it also has an impact on the quality of sleep you get. Studies have shown that a greater intake of fiber can result in more time spent in the stage of deep sleep. During the day, make a conscious effort to add more fiber to your diet in addition to other foods that promote sleep.
From Different Sources:
Fiber helps you lose weight, and here’s why. “It fills your belly, it acts like a sponge, it’s slower to be digested and absorbed, so it makes you feel full,” says WebMD Weight Loss Clinic Dietitian Kathleen Zelman. 
Dietary fiber, also called roughage, includes plants, fruits, vegetables, legumes and whole grain parts that your body can’t fully digest. Dietary fiber passes through your digestive tract largely undigested, until it reaches the colon or large intestine where some fibers are fermented by microbiota.Soluble fiber is found in foods like oats, peas, beans, fruits, and barley. Insoluble fiber (stays unchanged during digestion & helps promote movement through digestive system) is found in foods like whole-wheat flour, nuts, cauliflower, green beans and potatoes. Some high fiber foods you can add to your diet include: Lentils, Beans, Broccoli, Berries, Avocado, Popcorn, Whole Grains, Apples, Dried Fruits, Potatoes with Skins, Nuts, Brown Rice, Oats, Crunchy Vegetables…

3. Find Your Inner Yogi
Not only is yoga a great way to center your body and mind, but it can also promote better sleep quality. One study found that those who practiced cyclic meditation — an exercise that combines yoga poses with rest periods of lying on your back — were more likely to experience deep, slow wave sleep. Work yoga into your daily workout routine or right before bed. Focus on yoga poses for sleep that relax the body and mind.

4. Avoid Caffeine 7+ Hours Before Bed
Caffeine is a stimulant that can make it harder for you to fall and stay asleep. It also can reduce the amount of deep sleep you get. One study found that consuming caffeine seven hours before bedtime reduced the amount of sleep received by one hour. Stick to water, tea, and other decaffeinated drinks instead. Certain drinks such as warm milk and chamomile can help induce sleep.

5. Resist that Nightcap
An alcoholic drink before bed may help put you to sleep, however, it’s likely you won’t stay asleep. When you have a nightcap before bed, the alcohol gets processed by the body. The sedative effect it once had disappears and will often create a rebound effect — waking you up in the middle of the night and interrupting deep sleep. If cutting alcohol out of your nightly routine seems impossible, stick to drinking a glass earlier in the evening to avoid a wake up call at 3 AM.

6. Create a Relaxing Bedtime Routine
Stress from a busy workday or taxing afternoon with the kids can make it difficult to shut your mind off and enjoy sleep. Creating a personalized bedtime routine can help your body relax and curb any looming sleep anxiety.  Your bedtime routine should be anywhere from 30 to 60 minutes and the key is to keep your routine consistent. This will help your mind associate the routine with sleep and set you up for a productive next day.

7. Make Your Bedroom a Sleep Sanctuary
The environment where you lay your head each night should be sleep-friendly. That means no bright lights, no loud noises, and a cooler temperature. The best temperature for sleep is between 60 and 67 degrees Fahrenheit.  On your nightstand, use low, amber light bulbs and avoid using electronic devices at least an hour before bed. It’s also important to make sure you have a comfortable mattress that supports you when you sleep. Pair this with your favorite pillow and a plush comforter and you’ll be fast asleep in no time.

8. Listen to White and Pink Noise
Sound plays an important role in your ability to fall and stay asleep. If you live in the heart of a city or have noisy neighbors, try using white noise to block any sound that may be keeping you from falling and staying asleep.Those looking to increase deep sleep may benefit from listening to pink noise. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. This type of noise has been found to increase deep sleep and improve memory in older adults.

9. Doze Off to Binaural Beats
If you are the type of person that likes to doze off to music, add some binaural beats to your playlist. A binaural beat is when you hear a different tone in each ear that is slightly different in frequency. In order for a binaural beat to work, the tones have to be listened to separately through each ear and they have to have frequencies less than 1000 Hz.  Music is a great way to soothe your mind and body. To slip into a deep sleep, look for tracks with lower beats per minute. Tunes around 60 BPM include music composed of binaural beats. These types of beats have been associated with higher levels of deep sleep and relaxation.

10. Use an Eye Mask to Block Light
Similar to sound, light also has a drastic effect on the quality of sleep you get each night. If you have a partner who likes to read with the light on or if you work night shifts and catch up on your zzz’s during the day, an eye mask can help. One study found that the use of eye masks on participants resulted in more REM sleep and elevated melatonin levels.

What Are the Stages of Sleep?
So, what actually happens during deep sleep? To understand deep, slow wave sleep, it’s important to understand the sleep cycle as a whole. There are two phases of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.  When your brain first enters sleep, your mind travels through the three stages of NREM sleep and then goes through one stage of REM sleep. Once this cycle is repeated, the process repeats itself until you wake up. Below is a look into each stage of sleep.

Stage One
The sleep cycle begins with stage one where your body is just beginning to relax. People will often experience slow, rolling eye movements, sudden jerks or muscle spasms, or a sensation of falling. During this stage, you can easily be awoken.

Stage Two
During this stage, your slow eye movements will stop, your heartbeat will slow, and your body temperature will begin to drop. Your muscles will also begin to contract and relax as you drift deeper into sleep.

Stage Three
Stage three is where deep sleep occurs. During this stage of sleep, your brain waves slow down and become delta waves, making it much harder for you to be woken up. This stage is so important because it’s a restorative stage of sleep. It’s during this time that your body repairs and regrows tissues, strengthens its immune system, and builds bone and muscle.

Stage Four
The last stage of sleep is REM sleep — the deepest stage of sleep. During this time, your brain becomes more active by helping you form memories and experience vivid dreams. In this stage, your breathing, heart rate, and eye movements speed up and your blood pressure increases.

What Are the Benefits of Deep Sleep?
Deep sleep stages — REM sleep and stage three of the sleep cycle — are the most important stages of sleep. They are known as restorative phases that are critical for hormone regulation, growth, and physical renewal. REM sleep is also when the brain forms and stores information in a person’s long-term memory. It also helps boost feel-good chemicals like serotonin.  If you were to forgo deep sleep, it’s likely you would wake up feeling groggy and depressed. You may also gain weight and have difficulty concentrating and being social during the day. Deep sleep is not only important for the body and mind, but for your overall quality of life.

How Much Deep Sleep Should You Get a Night?
The average adult needs between 1.6 and 2.25 hours of deep sleep a night. Newborns and babies need around 2.4 to 3.6 hours of deep sleep; children ages one to five need around 2.2 to 2.8 hours of sleep; and teenagers need around 1.7 to 2 hours of deep sleep.  Sleep needs change as you age. The older you get, the less deep sleep your body requires, however, that does not make it any less important. While there is no specific requirement of how much deep sleep you should get, people who are younger generally need more as it promotes growth and development.

How Do You Know How Much Deep Sleep You’re Getting?
A good tell-tale sign you aren’t getting enough deep sleep is if you wake up feeling exhausted. When we don’t get enough deep sleep we wake up feeling groggy and lethargic. There are also different types of sleep technology that can help you track your sleep.  Sleep tracking apps such as the SleepScore app and the SleepCycle app can document your sleep and lifestyle habits. While these won’t magically improve the amount of deep sleep you get, they will provide insight into your sleep habits and help you identify areas where you can improve.

Deep sleep does wonders for the body and mind. Understanding how deep sleep works can help you identify ways you can increase it. First look at your lifestyle habits. If you aren’t making an effort to work out daily, start there. Just getting outside for a 30 minute walk can go a long way. Of course, everyone is different. Some people may benefit more from adding yoga to their daily routine. Whatever it is, make sure you’re setting yourself up for a successful night’s sleep with a mattress type that’s right for your body and specific needs.
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Advice from Geoffrey:
I’ve had early waking insomnia for almost 20 years so have done tons of research and trial/error into how to cope with it without pharmaceuticals, although i have found that 1 300mg gabapentin at bedtime to be helpful despite feeling a bit hungover in the morning.  Once in awhile 5mg of cyclobenzaprine (muscle relaxer) but possible drug interactions and fear of dependency mean only once in a blue moon for me.

The information about Sleep Aids, below, needs more editing, but it’s a list I have worked up for a while… The only ‘new’ thing I have to add to it is ‘Relora’- a blend of magnolia extract and phellodendron extract which i think could be helpful to some of your issues – at least worth a try.  I’ve only taken it a week or so 1 capsule during the night to help me stay asleep, but I went back to the Swanson brand magnolia extract i’ve been using a year or more once they got it back in stock last week.  Magnolia extract impacts some aging pathways as well, and it’s very affordable as single extract from https://www.swansonvitamins.com/.  The only magnolia product Swanson had in stock was Relora so I got some as a stopgap until the single extract was back.  I’m glad i did, as it seems to work ok…

R.E.  SLEEP AIDS
This might be everything I know can help with during-the-night insomnia.  I have a niggling sense of having left something out- but maybe I didn’t. {Relora isn’t even mentioned 🙂 }
A number of these things can help you get to sleep initially. Trial and error is the only way to find out what works for you. If you’d like to converse about it more please let me know. Please forgive this not being laid out really well…

Time-release melatonin lasts longer than the regular version (Duh!). For best effects, it’s probably a good idea to use one with a dosage similar to what you are used to for initial release; plus what’s released slowly. that might mean taking a couple or more at once. I take 3mg at bedtime; my elder sibling took 10mg doses. Up to 50mg have been used in some studies into other benefits, such as antioxidant effects targeting some diseases. Life Extension’s magazine recently had a short interview excerpt with a doctor who’s been studying melatonin for something like 30 years. He mentions a number of known benefits aside from sleep.

–PharmaGaba (only form of GABA which is known to cross the blood/brain barrier.) has calming or sedative effects. PG definitely alters brain chemistry: it reduces markers of anxiety and also helps one rest better. Try 100mg and if not enough use the full 200 mg dose.  In addition to reducing anxiety and improving sleep, recent studies proved that 100mg combined with whey protein and regular weight training promotes more growth hormone manufacture in humans and increases lean muscle mass (both of which have anti-aging effects). If I take too late during the night I’m groggy for an hour early in the day.

–Lactium*, also known as ‘bioactive milk peptides’ works for me so long as I only use for a bit and then alternate with something else. [it’s been used for years in Europe similarly to Xanax with no addiction risks nor ‘side effects’!]  I occasionally use it to help me get back to sleep during the night, vs at bedtime. (*tolerance develops so it must be cycled)

–Apigenin**, active substance in Chamomile tea & also high in fresh parsley leaf. I use Swanson vitamins brand to help me get to sleep. It also has anti-aging effects.  I take it every night at bedtime. In very recently published info, apigenin suppresses inflammatory compounds ‘senescent’ cells secrete. Those compounds accelerate aging which causes issues in nearby cells. Senescent cells are aged cells which don’t die normally – lingering dysfunctionally and accelerating the aging process. Countering this is one of the more recent areas of anti-aging research. Life Extension Foundation now includes apigenin in their ‘once weekly Senolytic Activator’.  I take pure apigenin every night I have it at bedtime, but have also taken it 1st time I waken if didn’t take before then. (**tolerance doesn’t appear to develop for me – GP)

–Honokiol**, Magnolia bark extract. helps one sleep better. Swanson sells ‘Magnolia extract’ at their website and also on Amazon.  inexpensive and very effective for me. Sometimes I buy theirs on amazon if I don’t ‘need’ enough products for an order from Swanson (where it’s several $ less). both this and apigenin have longevity-promoting effects.  (**tolerance doesn’t appear to develop for me – GP)

–L-theanine. helps the brain wind down for sleep – also can help with during the night problems. In the daytime 100-200mg promotes clear and calm brain activity without stimulation. Derived from and similar to green tea, but without caffeine or theophylline effects.

-Magtein/Magnesium-L-Threonate** (crosses blood brain barrier and increases neuronal density.more recent research shows other benefits) helps me relax and sleep a bit better. Pricey, but NOW or Jarrow brands are less expensive than many others.  I get the Jarrow brand delivered every month from Amazon at a lower price via ’subscribe and save’.  I’ve been taking it a few years now and swear it helps me function better. (Take 1 late in day or evening and 2 at bedtime or at 1st waking in the night.) (**tolerance doesn’t appear to develop for me – GP)

–Magnesium glycinate** also is very relaxing. It works through the glycine pathway instead of ordinary magnesium metabolism. 200mg on empty stomach used to put me out quickly for an hour or two when I needed a nap. I sometimes take it at bedtime as well as Magtein. I take at least 2 different magnesium products every day because deficiency is rampant and it’s a critical essential nutrient. (**tolerance doesn’t appear to develop for me – GP) [It’s best to use multiple forms of magnesium unless one eats LOTS of dark green leafy things. If one develops loose bowels then back off a little of what you’ve been taking. Required in hundreds of reactions in the body, Magnesium is a critical nutrient. Deficiencies lead to muscle cramps, poor sleep, higher blood pressure, etc.]
-CALM brand magnesium drink has noticeable relaxing effects especially if one is a bit deficient [approximately 60-70% of US folks are deficient in magnesium!] Raspberry flavor tastes pretty good and if gotten from Costco online when on sale it’s very affordable.  it would probably benefit almost anyone to take it at least a few times/week.  It’s very helpful if something comes up that triggers stressful feelings. Only potential side effects from too much is loose stools.
(Jackie suggested: Magnesium Sulfate 200 mg capsules or powder. Two every night about 2 hrs before bed works for me AND “completely natural”.)

–Ashwagandha** [adaptogen which helps in myriad ways including better sleep] both Sensoril and KSM-66 are good standardized formulas, each standardized for different levels of active constituents, with somewhat different effects. I alternate them: Sensoril at bedtime and Jarrow Ashwagandha (contains KSM-66) in the morning. Both have systemic and blood sugar lowering effects. Only thing i know it interacts with is thyroid medications as it ‘normalizes’ Thyroid output. Folks on thyroid meds need to discuss with knowledgeable MD or pharmacist before starting it to avoid Thyroid issues.

–No-o pept** is a Dipeptide developed and extensively researched in Russia. Trout discovered that at doses of 35 mg. or higher it has anxiolytic (anxiety reducing) effects, but didn’t find mention of that online when he searched. Used for brain support in the day the dose is more like 18mg. No-o-pept is a trade name versus it’s not-easily remembered chemical name.  There are indications the FDA may begin limiting import access sometime ‘soon’ so if it works for you a good idea to stock up.

–About Cannabinoids: CBG (when it becomes available) is sedative without being psychoactive.  CBN is also sedative. CBD may be, along with small amounts of other cannabinoids.  To date it seems the ‘entourage effect’ means any of them works best when combined with one or more of the others. 

-There are several combination products such as Life Extension brand ‘Enhanced Natural Sleep’ which work fairly well. I occasionally take it during the night since it has half my usual dose of melatonin in it. It also contains Milk peptides and ‘Sendara”, a blend of Indian Gooseberry and Ashwagandha extracts. this is another one I cycle in and out vs every night.
Regarding the Life Extension Foundation and their supplements:  I often buy on Amazon vs direct from LEF for best pricing.  When they have sales sometimes the pricing is very good- which is when I often stock up on things I take regularly.  ALL their brand-name products are based on good research.  I was gifted a membership many years ago, let it lapse and joined again a couple of years back. For the $50 annual membership fee I get a $50 credit towards purchases PLUS a slick advertorial magazine once a month that has synopses of recent research, then a few pages later an ad for the product associated with that research.  I’ve learned a bunch over the years and credit the information and my actions on that knowledge with me not looking like I’m 70.  +Should you ever have interest in ‘becoming a member’, or ordering directly from them, please ask me for a current referral code which should get you a $10 credit on your first order. ( I think I get one as well for referring a new customer).

I mentioned Swanson Vitamins in a couple of places. They’re a good mail-order vitamin store but one has to really know products to know what’s worth getting: they sell a lot of mediocre ones as well as some very good ones.  Their buy one get one free sales often have some great deals as do the occasional 15% to 25% off their brand or ‘off the whole order’ sales.I often get Sensoril and KSM-66 Ashwagandha from them in addition to Melatonin, Apigenin, and Magnolia extract/Honokiol. Also some products for blood sugar management which affect different pathways than the prescription medication does, such as their ‘Banaba leaf extract’ – the one with 2% Corosolic acid; which is dirt cheap and effective.
(End of Geoffrey’s Section – THANKS, GP!)
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Advice From Huberman Lab at Stanford University:
-Best time to exercise: 30 mins after waking, 3 hours after waking, or 11 hours after waking (peak body temp, late afternoon)

-Take blood tests and saliva tests or buy “Inside Tracker” (with online dashboard) metabolic and hormonal monitoring. Go to: insidetracker.com/huberman to get 25% off program at checkout.

Supplements to Improve Sleep:
–Melatonin
-Magnesium Threonate (up to 300-400 mg) 60 mins before bed (increases neurotransmitters like GABA)
–Theanine (100-200 mg, 30-60 mins throughout the day)-These two work well together… Start slow and titrate them. Can intensify dreams.
–Apigenin 50 mg (derivative of Chamomile)

Related Web Sites:
-Peer-reviewed sleep supplement studies (independent research): https://examine.com/
-Helix Sleep: http://helixsleep.com/huberman
-Headspace: http://headspace.com/specialoffer
-Research-Supported Hypnosis Scripts: https://reverihealth.com/ 
-Michael Sealy Sleep Hypnosis Recordings: https://www.youtube.com/channel/UC9GoqHypa-SDrGPMyeBkjKw/videos
-Hypnosis David Deep Relaxation & Sleep: David Spiegal (Stanford Psychiatrist)’s site: reveriehealth.com
Yoga Nidra and Body Scan:
(*Scroll down to bottom of this page for more description of a form of Yoga Nidra)
-10 Min Yoga Nidra Script: https://www.youtube.com/watch?v=M0u9GST_j3s
-35 Min Yoga Nidra Script: https://www.youtube.com/watch?v=16AsxTW_lug&t=4s
(End of Huberman Lab’s Section – THANKS, Dr. Huberman!) https://www.hubermanlab.com/
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Notes For Better Sleep:
–More Exercise
–Meditation practice
–No alcohol
–No caffeine
–Yoga practice (& sometimes before bed)
–No computer 1-2 hours B4 bed
–No hot soak before bed (?)
–Dim lights before bed
–Take breaks from meds
–Vitamin D
–Potassium 4,700 mg/day
–Regular sleep hours (10 PM-6 AM etc.)
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  • Ideas for Preventing Insomnia from EWL’s Friend:
    “SOLID Recommendations:”
    -Zero alcohol.
    -No computer screen or phone for 2 HOURS before bed, as the blue light is known to mess up sleep, via endogenous melatonin inhibition (? if I remember correctly).
    -No Caffeine, or only in the morning, and not a lot.
    -OTC sleep aids: Alteril (valerian, melatonin, L-tryptophan)
    -High-dose cannabis: CBD [75-100 mg], FECO, oil made from CBN-rich post-vape flower
    -Darker bedroom
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    • Other Recommendations:
    -Mitigate WiFi signals: check for smart meter, turn off modem at night (?)
    -Read (or listen to audio book or podcast) instead of screen time, after dark.
    -Magnesium supplement before bed (pills or Epsom salt bath?)
    -Yoga Nidra (a guided meditation and muscle tension exercise)
    -Selenium – deficiency can cause sleep issues. Brazil nut every day or two.
    -Track sleep with a fitbit or other gadget.
    -Drink high-powered black cherry juice
    -Sleeper Headphones: Binaural beats for sleep
    -Book: The Promise of Sleep by Dement
    -A filter for *nighttime* computer use to decrease the blue light
    -Sleep cycle app to get a much better assessment of personal sleep cycles.
    -Sleep with an eye mask, blindfold, eye shades, etc.
    -Use blue/green light filtering glasses, light bulbs, and lighting filters (gels) after dark.
    (change lighting in main living spaces in the evening).
    -Reduce blue light from screens by an app and/or a filter (gel)
    -Neurofeedback (a kind of biofeedback, which teaches self-control of brain functions to subjects by measuring brain waves and providing a feedback signal).
    -Hot bath before bed (? – some say no)
    -Melatonin – (issues: Be careful- only available by prescription in many countries, can have negative side effects for some people/conditions)
    -Moderate partying and take breaks from alcohol and other recreational drugs.
    -Meditation practice   (find app for Transcendental Meditation?)
    -Seroquel, Ambien, Etizolam, etc.
    -New mattress, if needed.
    -Low-dose Trazadone (a prescription pharmaceutical)
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Strategies for Supporting Sleep

Sleep is something our body should do naturally, but one third of adults in the USA don’t get enough of it. Find out how supplements support sleep and better sleep hygiene habits improve overall health.

Supplements | By Emerson Ecologics | Nov 5, 2020

Lack of sleep has officially reached widespread proportions with the Centers for Disease Control and Prevention reporting that one in three adults in the United States don’t get enough sleep. [1]  What makes this issue even more critical is that sleep is so important to overall health.

While one is sleeping, there are two different cycles and stages: REM and Non-REM (NREM). NREM sleep makes up a majority of the portion of times sleeping and is mainly parasympathetic activity resulting in lowered heart rate, blood pressure, temperature, etc. REM sleep is often thought of as the “dream period”; however, a study released in 2017 showed that dreams can occur in NREM sleep as well.[2] An author of a study that came out of University of Rochester in 2013 likened sleeping to a dishwasher cycle for the brain where it cleans itself of toxic metabolic byproducts [3]. That alone should be a reason for everyone to obtain the best sleep possible!

Sleep deprivation can also affect a person on a genetic level. Insufficient sleep alters gene expression and influences inflammatory balance, brain function, and neural plasticity. It also changes gene transcription responsible for regulating the circadian rhythm thus compounding the effects of sleep deprivation.[4],[5]

Sleep is something our body should do naturally, yet 50-70 million Americans suffer from some form of trouble sleeping, resulting in the pharmaceutical industry for sleep aids being a multi-billion dollar industry.[6],[7] These medications are not without serious side effects. 

For many people who have trouble sleeping, just the idea of lying down at night introduces feelings of worry and dread. Patients need to learn and understand how the lifestyle choices they make can interfere with sleep, or support better sleep.  When patients decide to prioritize sleep, they are often surprised at how other aspects of their life drastically improve—physically, mentally, and emotionally.  

Discussing Sleep Hygiene

At this point in time, it’s safe to say that a majority of patients are looking at some sort of screen the majority of the day. They are also likely working long hours and neglecting sleep in order to take care of other life responsibilities.

It is so incredibly important to discuss sleep hygiene patterns with patients. Most people will agree these are things they should do, but a practitioner should encourage these changes as if they were a prescription. These lifestyle habits can positively affect the sleep-wake cycle and return patients to a normalized sleep pattern, resulting in adequate amounts of sleep.  Practicing good “sleep hygiene” includes following the same calming routines before bed, going to bed at the same time each night and waking up at the same time each morning, allowing for at least 8 hours of sleep.

Go to bed and wake up at the same time each day.

Have a relaxing nighttime routine (that does not involve screens).

Do not eat or drink within 2 hours of going to bed.

Stop screens (phones, laptops, television) for 1-2 hours before bed.

Avoid alcohol or stimulants in the evening.

Get regular exercise and have daily exposure to natural light first thing in the morning.

These practices help re-train the body to a healthy sleep cycle and it takes persistence.

Nutrients and Herbs to Support Sleep

While learning to implement these sleep hygiene habits, nutrients and herbs can offer support. Below are a few of the most common and popular ingredients in sleep products. They are often combined to work synergistically.

Melatonin is a hormone of the serotonin cascade and naturally increases during nighttime/darkness when it is secreted by the pineal gland in the brain. Its main job is to support the natural sleep-wake cycle. Melatonin is non-addictive, has a short half-life, and helps people fall asleep.  It is beneficial because it does not have a negative feedback to the natural production of endogenous melatonin. According to the National Center for Complementary and Integrative Health, melatonin supplements may help people who struggle with sleep including those with jet lag or sleep issues associated with shift work. Melatonin has become a “go-to” for sleep support for many integrative healthcare providers.

Tryptophan (and 5-HTP) – Tryptophan helps support sleepiness.  Tryptophan can help modify serotonin levels, and serotonin is a precursor to melatonin.  Similarly, 5-HTP is used because it is the derivative of tryptophan and the direct precursor to serotonin and subsequently melatonin. 5-HTP is generally dosed at 50-100 mg, while tryptophan is usually dosed at 500-1000 mg or more.

L-theanine is an amino acid found in green tea leaves. It helps support relaxation and is ideal for people who are looking for quality sleep. This natural substance has the unique ability to support the increase of alpha brain waves that promote a relaxed feeling and decrease beta brain waves which stimulate an excited state. The authors of a 2015 review paper published in the Journal of the American College of Nutrition state, “Unlike conventional sleep inducers, L-theanine is not a sedative but promotes good quality sleep through anxiolysis.”

Valerian root (Valeriana officinalis) has been used for centuries as probably the best known herb for sleep. Valerian binds to GABA A receptors in the brain, and the volatile oils can also inhibit degradation of GABA, increasing levels of GABA (gamma-aminobutyric acid) in the brain. GABA is an important neurochemical for sleep that our brains make naturally. It acts as an “inhibitory neurotransmitter” and quiets the activity of the neurons in the central nervous system to increase feelings of relaxation and calm. Healthy levels of GABA promote and protect sound and restful sleep, and help ensure we spend the right amount of time in slow-wave (NREM) and REM sleep, the two deepest and most restorative sleep stages. In this way, valerian can help support quality of sleep. 

Hops (Humulus lupulus), well known for beer making, is also known to promote relaxation and sleepiness.  Like valerian root, hops works to enhance GABA levels in the brain.  And like valerian root, hops has long been a favorite of herbalists to support sound sleep and is the herb of choice to support falling asleep faster. Because of its extreme bitterness, hops capsules are often better accepted than liquid extract.

Skullcap (Scutellaria lateriflora) is a member of the mint family and supports a calming and relaxing effect on the body. It can be used throughout the day in lower doses to support nervous system balance,  or in higher doses in the evening to support normal healthy sleep. It’s a special favorite of herbalists to recommend for those who easily experience overwhelm, and for those who are “wired but tired”.

Lemon balm (Melissa officinalis) is a lemon-scented herb from the mint family used by herbalists for its calming effects and to support relaxation and healthy sleep. It’s commonly used as a tea because of it’s enjoyable aroma and flavor. A 2015 randomized placebo-controlled trial published in the Journal of Ethnopharmacology demonstrated that lemon balm can help support heart function.

Magnolia (Magnolia officinalis) bark comes from the Asian medicine traditions and contains the compounds honokiol and magnolol which both affect the GABA A receptor and support healthy sleep. Honokiol may shorten sleep latency to NREM sleep. Magnolol may also have similar effects and has been shown to increase the number of REM and NREM sleep cycles.[8] Magnolia bark and it’s various constituents have been shown to help modulate cortisol production and therefore is used in nighttime formulas to support healthy HPA axis function and sleep.

Passionflower (Passiflora incarnata) is a wonderful gentle herb for sleep issues, though best used as a synergist. It is another herb that binds to GABA A receptors and may be helpful for people feeling overwhelmed with daily responsibilities that are affecting their ability to sleep. This herb can also be used throughout the day as desired, to help support calmness and relaxation.

Oftentimes, these ingredients are combined in formulas to work synergistically to support sound sleep. All of these substances are considered safe and effective. And, everyone is unique in the dosing and combinations that work best for them.

According to Lisa Murray RDN, Medical Educator at Emerson Ecologics: “One mistake people often make is taking these supplements only close to bedtime. If patients complain that the supplements don’t work, they may not be allowing enough time for them to work, or the dose may be too low. For example, I often recommend taking L-theanine before dinner, as studies show the effect on cortisol is 3-4 hours after ingestion. Calming herbs taken early in the evening “set the stage” for sleep by slowing down brain activity and supporting the “rest and digest” parasympathetic response.  This is the concept of having a cup of calming lemon-balm and chamomile tea after dinner to support digestion and relaxation.  I do recommend patients experiment with different dosing schedules and see how they respond to taking sleep supporting supplements right before or after dinner, and again before bed, in order to understand how these natural substances promote relaxation for them.”

“It’s also important to counsel patients to watch for the physical signals that it’s time for bed, like yawning, or nodding off while watching TV. We all get stuck in our usual routines, but when we ignore our body’s sleep signals, we send the message back to ‘stay up.’  It surprises a lot of patients who are used to staying up late, that they are able to fall asleep easier, sleep better and longer if they pay attention and follow their sleep signals. Sometimes that means going to bed two or more hours earlier than they normally do!  Supplements can be really helpful and effective, if we don’t ignore and override their effects.” 

Supporting Optimal Cortisol Levels During Sleep

It is widely known that even when a person is sleeping, the human body is incredibly active. There are innate systems in place to help create and maintain homeostasis. There is a clear rhythmic connection between the HPA axis, the hormone cortisol, and sleep. Often, after long periods of stress, this rhythm becomes disrupted, or worse, reversed.  This has a serious impact on sleep.

After we have been asleep for a few hours, cortisol levels begin to rise, peaking in the morning when we are ready to start the day. If cortisol levels remain high throughout the day and at bedtime, sleep is negatively affected.  Utilizing calming herbal adaptogens (such as ashwagandha, holy basil, magnolia and reishi) and nutrients such as phosphatidylserine in the evening can be beneficial for supporting and stabilizing normal HPA-axis function and subsequently sleep.

Ashwagandha extract is an adaptogenic herb shown to help reduce cortisol levels in stressed individuals. According to the results of a 2012 study in the Indian Journal of Psychological Medicine, in addition to a reduction in cortisol, the participants taking the ashwagandha also had significantly lower stress assessment scores than the control group.

The amino acid L-theanine is also a good choice to help patients balance their HPA axis. In a 2016 study featured in the journal Nutrients, L-theanine helped significantly decrease salivary cortisol response to a stressor three hours post-dose. It’s interesting to note that the decrease in salivary cortisol in this study did not show up one hour after ingestion but was present three hours after. This supports timing of dosing at least 3 to 4 hours before bedtime.  In another double-blind, placebo-controlled, crossover study, subjective stress response was significantly reduced one hour after the L-theanine was given. In addition, resting alpha activity was increased in the L-theanine group, indicating that it can promote an alert state of relaxation rather than grogginess. In this 2016 study, a drink powder containing 200 mg per dose of L-theanine was used.

Overall, in addition to considering diet quality, caffeine intake, activity level, medications and mental health, practitioners should also focus on ways to improve patient’s sleep. Sleep, often overlooked, is one of the most important pillars of health and well-being.
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Light & Sleep: (Blue/Green Light Reducing Light Bulbs, Filters, and Glasses)

Blue lights, including screens and LED lights are like a small sun, and have replaced incandescent lights. This blue light (even a small amount) tell the brain it’s daytime.  It reduces melatonin which your body releases when it’s bed time.When you buy compact fluorescent (CFL) bulbs or LED (light-emitting diode) lights for your home, opt for a kind that’s coated to put out “warmer” light. Consider using a red bulb in your bedside lamp or nightlight. That’s the color most helpful for sleep.  Amber-tinted glasses may be particularly effective to reduce blue light exposure in evenings.

If you’re struggling with insomnia or using your laptop or smartphone late into the evening hours, on the other hand, you may want to choose darker lenses. Red lenses actually block 100 percent of blue light along with nearly all green and violet light, which means they block all varieties of light that may be disruptive to your sleep cycle and may help you fall asleep faster if you wear them a few hours before bedtime.3

Screen Time After Sunset: Smartphones, Laptops, and Tablets put out more blue light than any other color. Your device may have a “night” mode. It lets you give your screen an orange tint with longer-wavelength light. You can often set it up to kick on automatically daily, after sunset. Experts believe that simply switching to a screen with less blue is enough to keep your sleep rhythms on track. That’s because using your device excites your brain, separately from the light. Apple Night Shift (warms screen light after sunset) Is Not Enough: These built-in apps are a good idea in theory. But scientific evidence shows these apps are likely not effective at doing the job they’re intended for: blocking enough high energy light to protect the body’s natural bio rhythms, and the nightly rise in melatonin that makes sleep possible. For example, a 2018 study found that Apple’s Night Shift app—found on its iOS devices, including iPhones and iPads—DID NOT reverse the melatonin suppression that arises from our evening exposure to these devices.

Blue light after dark squashes your natural melatonin production.  Block it!
Blue light exposure at night has been proven time and time again to be disastrous to your body’s internal clockwork. Your brain tracks the time of day with special receptors in the eye that sense lighting conditions. They are specially tuned to be sensitive to blue light. This is a problem because blue light exposure after dark sends daytime signals to your brain. This can scramble you natural circadian rhythm. Not Good…

The Disruption Zone
While the body is sensitive to higher levels of all visible light, the range of 450 – 510nm is by FAR the most disruptive. This is longer blue and cyan wavelengths that clear and yellow tint lenses are helpless to block. BRIGHT & CLEAR LENSES – These are designed to pass as much non-blue light through as possible. There is no dark tint and they are not polarized. You can still make eye contact with loved ones and even forget you are wearing them.

Good Example Product: Blue Blocking Amber Glasses for Nighttime Eye Wear – Special Orange Tinted Glasses Help You Relax Your Eyes, Avoid Confusing Your Brain, and Sleep Better – by Spectra 479 

TECHNICAL SPECS of Blue Blocker Glasses – Tested to block 100% of light from 280 – 490nm (this includes UV). Blocks 99.82% of light in the critical 450 – 510nm range. This is the most disruptive wavelength of light at night. It is also the same frequency of light that is blasted directly into your eyeballs from electronic devices! Always wear protection!

From Spectra 479 Company: For most of human history, our sleep has been guided by the sunlight. This has been disrupted by the rise of electric light and, more recently, by our constant usage of screens, which has led to a significant deterioration of our sleep quality.

Screens emit a blueish light, in terms of wavelength, similar to the sunlight at noon. Being exposed to this kind of light in the evening confuses our body and reduces the production of melatonin, the hormone responsible for triggering sleep.

Filter apps, by removing this blue light, turns your screen to a warmer, yellowish color, which reduces the negative impact of screens on sleep quality.

Even then, we would like to add, that it’s better to stay away from screens before sleep. While those apps will help you get better sleep, checking social media or messaging your friends will increase brain activity and will keep you awake longer.

From BlueBlox Company: Blue/green light in the range of 400-550 nm is what we want to avoid at night.  (Green light also has negative effects after dark (500-550 nm range). This light DURING sleep is also harmful! (Block streetlights, headlights, etc. – have sleep mask and/or really good curtains!)  Sleep+ is our signature blue and green light blocking lens ( best blue light blocking glasses available for optimizing sleep, recovery and balancing hormones), eliminating 100% of blue and green light between 400nm to 550nm. This is the exact range that has been shown in clinical trials to disrupt melatonin and negatively impact our sleep.  Sleep+ is to be worn 2-3 hours before bed for optimal results after just one evening’s use.
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*I ordered a the Manta Sleep Mask ($27, free shipping) at https://mantasleep.com/  ($30- 10% coupon = $27) and two pairs of glasses to experiment with…
*I ordered Uvex Skyper Blue Light Blocking Computer Glasses (from E-Bay), which have great reviews for filtering… AND,
*I ordered a Spectra479 pair of glasses (blocks 99.8% of light between 450-510nm), directly from manufacturer: https://spectra479.com/pages/products
*I ordered the recommended (by link below) three colors of Gel Lighting Filters: 
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*From this nice page about gels: (https://www.instagram.com/p/B2j_amtA67y/) copied here:
Roscolux blue-light blocking filters… I got some of these filters to cover over screens, monitors, and light bulbs. This way I can block more blue light without always needing to wear my glasses. I also noticed that even though IRIS is a fantastic app to reduce blue light, my computer monitor still has a powerful backlight that still emits blue through. So these filters are also handy to cover my screen.
Normally Roscolux filters are designed for lighting effects for staging and photography. But thier website offers a free tool to view the light spectrums of all of thier filters! This way I was able to pick the best ones for blue-blocking purposes. Here are some of the ones I got:
#10 yellow filter blocks most blue up to 450nm, similar to many “daytime” yellow blue-blockers.
#23 orange filter blocks most blue and reduces a lot of green up to 550nm.
#19 Fire filter blocks ALL blue and green up to 560nm! Fantastic for hardcore biohacking.
Costing only $6.95 per sheet for a huge 20 inch by 24 inch dimension makes for a really affordable biohack! I got mine from https://www.bhphotovideo.com/. You can easily wrap or cover lamps or fixtures in your house for a red light effect, or cover high intensity incandescent bulbs with the red film and make your own red light therapy. Or cover screens or monitors if you or family members don’t feel like wearing blue-blockers!
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Part of My Discussion With Some Experts on Quorum: Dan and Mark, Blocking blue light (filter 100% of light waves below 500nm) below 500, or as one recommendation says, blocking “99.8% of light between 450-510nm” is my goal too. The two studies Dan linked are about glasses (not lighting gels), and I already ordered some amber glasses for this use (protecting my eyes and brain from blue light after sunset), so now I am looking for amber gels to place over my LED lighting. I am having trouble finding the right gels for this online. Some companies have orange gels at various levels of shades and oranges, but most are meant for stage or photographic use, so does any one know WHICH of the “orange” gels work best for blue blocking, and/or a good place to order from (besides Amazon, who I prefer to boycott) and/or good product to order (amber gel sheets that I can cut and place over my LED room lights)? And which gels are the best for blue blocking (after sun set) purposes, for better sleep?
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Yoga Nidra:
Creating Tension and then releasing that tension:
1. Do some light movements first. (stretch?)
2. Lie down and “Exercise without movement” (Tension/Relaxation exercises):
-Roll right foot towards ceiling… Create tension starting at foot and up ankle, calf, knee, thigh, and hip joint.  Relax them in the same order and amount of time. Repeat several times. Do it with both legs at the same time, with smooth breath and upper body relaxed…
-Do same (R + L several times, then both at once) with fingers, palm, wrist, lower arm, elbow, upper arm, and shoulder. 
 -Do Tension/Relaxation exercises with abdominal internal organs, lower back, spinal column, and whole abdominal cavity (from pubic bone to top of rib cage)  
3. Systemic Deep Relaxation 61 points, then 75 breaths Roll from one side to the other, feeling the breath through one nostril and one side of the body
4. Breath Awareness Practice: Awareness passes from eyebrow center through the heart, instructing mind and body to sleep for certain length of time. (10 minutes)
5. Conscious Sleep: Fall asleep, but you are lightly sleeping so you can observe your breathing.
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