Sleep
Sleep is the number one most important activity we can do for our health. For some people, sleep is the best reward they can give to themselves after a busy day. But for some it is just a “nuisance” they are forced to do every night! Many studies are showing, that after doing one “all nighter”, our body’s biochemistry is greatly taken out of balance!
Important steps of SLEEP HYGIENE
No blue light exposure 1hr prior of bed time
No TV in your bedroom
At least 2hrs of not eating before bed time
Go to bed at a regular time
Go to bed being tired… if you are lying in bed more than 15min before you fall asleep… meditation, reading a book using blue light block lamp will help you to get tired and fall asleep easier.
Blue light blocking lamp: https://www.blockbluelight.com.au/collections/sleep-enhancing-lighting/products/no-blue-book-light
Little to zero EMF in room (electromagnetic field caused by electromagnetic radiation)
Cool but not cold sleeping temperature (around 18.3°C)
Supplements For Sleep and relaxation
Magnesium is a muscle relaxant and comes in different forms (compounds). Magnesium bisglycinate and magnesium threonate has been proven to be the most beneficial for our sleep.
L-theanine is a non-proteinogenic amino acid found in tea and some mushrooms. It crosses blood-brain barrier and causes an increase of alpha waves which stimulates more relax state in the brain. 6 weeks study on boys age 7-12 diagnosed with ADHD, found improved sleep patterns with less movements and disturbance. Administered dose was 200mg twice per day.
Myo-inositol (MI) is a sugar alcohol made inside our body, mainly in kidneys. Its highest concentration is in the brain. MI is a part of cellular membrane structure as phosphatidyl-MI, where it functions as a second messenger for many hormones including insulin and FSH. Dosages of 2-4g is used for impaired insulin sensitivity disorders, where else dosages as high as 14g was use for neurological problems like depression, bipolar disorder, ADHD… It is also used as serotonin modulator, thus it can increase sleep quality (depth) in doses of 900mg every third day, about 30-60min before sleep, especially in combination with other sleep aid practices and supplements.
