Hello everyone! In today’s article, we’ll be talking about some of the greatest techniques that will allow you to improve your sleeping cycles!
Some people are actually too tired to be able to sleep and rest no matter how exhausted they get their body just does not allow them to get into the deep dealt with sleep yet other people have way too much energy and they can’t sleep because you have too much adrenaline or nervous energy flowing through their bloodstream so it takes a healthy amount of energy in your energy factories called the mitochondria to be able to have this really wonderful sleep.
So, today we’re going to talk about three things that you can do to improve not just sleeping but resting also.
01_ What Is Sleep?
There just happens to be a clock in your brain it’s called the “supra chiasmatic nucleus” that tells you or tells your body when to go to sleep and when to wake up and so I’m going to give you some tips on how to get your clock to work better okay all right let’s first talk about energy right um we’re talking about the mitochondria and this is in relationship to um healing or supporting the mitochondria in the brain the organs that have the most mitochondria are in the heart and your brain okay so both of those organs need a lot of oxygen and when they don’t get oxygen when they’re dysfunctional you have problems.
02_ Tips To Sleep Better!
There are several things you can do to increase oxygen into the mitochondria into the brain to help you really and go to sleep quickly and sleep well so you can wake up refreshed.
When you exercise you get more oxygen.
I like to do two types of exercise mainly every day, I do a higher intense exercise and I do weight training. With the higher intensity exercise, I do really short durations, but I always do long walks or hiking. I also go up hills.
So, I’m always doing that low intensity walking and that’s great for sleeping.
02_ Consume Vitamin B1 Before Bed!
Another name for a B1 or thiamine deficiency is called pseudohypoxia that’s right hypoxia that is a lack of oxygen and so this can occur in the brain at the very heart of the autonomic nervous system which is in the brain stem which has everything to do with your breathing okay and so when you’re deficient in B1 your breathing is going to suffer and your oxygen is going to suffer and you’re going to trigger What’s called the stress reflex and try to sleep when you’re stressed you can’t so it’s all about increasing the amount of o2 in the mitochondria and B1 before bed is a great way to do that.
03_ Sleep With The Window Open!
Open your windows if you can at night when you’re sleeping that is going to give you more oxygen than trying to recirculate some of this kind of stale air that’s in your room.
04_ Put Plants In Your Room!
Having plants in your room also will increase the oxygen because they give off oxygen and they take in CO2.
05_ Consume CoQ10!
Another thing that increases the oxygen is a coenzyme Q10.
06_ Take Methylene Blue!
Another great remedy is called methylene blue this was the first drug that medicine ever introduced in their Health Care System methylene blue it’s been around since the 1800s methylene blue will make your urine green okay because it the blue mixes with the yellow and then it turns out green but there’s a lot of interesting positive things when you take it in small or diluted amounts, it can greatly increase oxygen in your brain and other parts of your body.
07_ Lighting Conditions!
Now let’s talk about that circadian rhythm controlled by the Supra chiasmatic nucleus how do you get that to work correctly it’s controlled by light in dark Cycles okay so when you are in your house at night with the lights on all the way up until the time you go to bed that is going to be very bad because it’s going to work against that rhythm the ideal situation is to work with this light and dark cycle with this rhythm with nature and that means that you would want to start to turn down the lights at Sunset okay now that’s really difficult in the winter isn’t it when it gets dark out at 4 30 but typically in the summertime starts to get dark at nine o’clock so if you were to be in your house and start to use these lighting settings.
Use dim lights after sunset so your body’s starting to get used to this this decrease in light and you can even replace certain lights in your house with incandescent lights which give off more infrared which is uh very good for your sleep cycle so infrared you can also avoid blue lights before bed like your computer now that’s hard for some people but not for me because I’m not on my computer at night I’m in the computer in the morning but that the blue light that’s emanating from your electrical devices definitely can worsen your melatonin okay the thing that helps you sleep at night you can use red lights you can start dimming your lights get some incandescent lights and not be around the LEDs if you had the light from your fireplace or a even a campfire where that you have that yellow golden light that’s giving off a lot of infrared and very low blue light if any that’s very therapeutic for sleeping or um let’s see you get the blue light blocker glasses and you can filter out that blue light that’s beneficial but the point is that if you’re going to start watching TV turn off the lights in the room okay so it’s really dark so you have just smaller amounts of light that is going to be very therapeutic for your circadian rhythms and I even wear an eye mask when I go to sleep because I have to have it you know pitch black my wife can sleep if it’s the lights are on I can’t.
08_ Avoid consuming Food 5 Hours Before Bed!
Your timing of eating also affects you sleeping. You’re going to find that if you don’t eat too late you’re going to sleep better I mean if you can really do this if you let’s say you ate one meal a day and that last meal was right around three o’clock that would be the ideal situation to eat to improve your circadian rhythms but it might interfere with your social life because a lot of people don’t eat at that time.
So you might be eating by yourself or if you’re doing two meals a day maybe you do the first meal in the morning and the second meal at three right that would be ideally the situation if you can’t do that, then, do something that’s related to that and just avoid eating five hours before you go to bed so if you go to bed at 10 consume your food at five okay that will at least give you five hours for your system to kind of get settled in to start aligning with their circadian wave.
I mean just do an experiment eat a very heavy meal before you go to bed and then see how you sleep just doesn’t work so I just want you to experiment with it and see if it doesn’t help you.
09_ Take Vitamin D3 While Traveling!
If you’re traveling, even in the same time zone that is going to interfere with this clock in your brain and the GPS that’s in your brain that can identify where your location is in space and so a good way to handle jet lag when you travel is to take a lot more vitamin D3 Apparently that is the key nutrient that helps reset those mechanisms to really help get you on track a lot faster I do this all the time so I might take like say 30 40 50 000 I use the vitamin D if I’m traveling two different Country.
10_ Go To Bed Before Midnight (Around 10 PM Works For Many People)!
Now what time should you go to bed typically the best time to go to bed is like 10 o’clock I tend to go to bed between 9 30 and 9 45 but some people can’t do that they’re just there’s too much going on you definitely want to avoid going to bed before 12 right because there’s definitely a situation if you go past 12 all of a sudden the body will start waking up and you miss that wave and now you have to kind of wait like 90 minutes before your body’s tired and that’s happened to me several times where I’m extremely tired at 9 30. and I’ll push through it and then now I’m awake now I have to wait for a period of time until I’m tired again.
So you want to work with your body’s waves and you want to catch the wave so you can go right into the deep sleep you know experiment what works for you but uh 10 o’clock on average would be the best for most people I do a little bit earlier and then I will sleep for seven hours sometimes seven and a half hours some people need eight hours but anywhere between seven and eight hours is the best situation if you get up in the middle of the night let’s say a two “ish” or even one that usually means that your adrenals are stressed out and you need to support the adrenals with certain types of adaptogens and hold desiccated adrenal supplements.
Also, if you’re getting up urinating frequently that means that you still have to deal with insulin resistance I have videos on that if a muscle cramp wakes you up you may need more magnesium potassium or calcium.
03_ Learn More About Sleep!
Sleep is so important for so many things, and if you haven’t read my more comprehensive article on “Sleep”, you should definitely check it out!