Sleep Disturbances ⁃ blood sugar drops during sleep trigger cortisol spikes
⁃ high glycemic volatility due to obesity and insulin resistance.
⁃ Need a low glycemic load diet – keep blood sugar levels consistent.
⁃ Body doesn’t repair itself.
⁃ Cannot detox body and brain.
⁃ Affects metabolism.
⁃ Affects pain tolerance and mood issues and depression and anxiety.
⁃ 5 HTP
⁃ L – Theanine ( great for kids)- gets across the blood brain barrier – 100-200 mg
⁃ Pharma GABA ( activates parasympathetic tone- relaxation response)
GABA – slows down the brain!
Sleep aids – too many side effects and complications.
Sleep – wake cycle disorders
⁃ 1-3 mg melatonin at night
⁃ 1-3 mg vitamin B 12 in am ( shuts down daytime secretion of melatonin during daytime )
⁃ Want to store up melatonin so it’s higher at night !
Stage 3-4 body benefits from growth hormone and where body repairs itself
REM sleep – where brain repairs itself and where short term memory is archived.
Sleep critical to athletic performance.
So is time between hard training sessions. Both of these are inter-dependent
Reduced stress – cortisol
Good sleep and high intensity exercise builds growth hormone levels as you stimulate your pituitary ( endocrine system)
⁃ Cortisol is catabolic and is increased when stressed and during poor sleep.
⁃ Testosterone and estrogen are anabolic hormones.
⁃ High intensity exercise builds growth hormone and helps with improved sleep but not good too close to bedtime. This also disrupts your circadian rhythms.
⁃ Alcohol interferes with REM sleep. Elevates blood sugar causing cortisol response.
⁃ It dehydrates you.
⁃ Stop drinking at least 2 hrs before bedtime.
⁃ Turn off electronic devices (including wifi ).
⁃ Avoid use at least 1- 2 hrs before bedtime ( it stimulates the brain to fire and lowers melatonin)
⁃ The closer the device the greater the blue light effect
⁃ Lighting Science – has great lighting that helps reduce harmful effects and reduces the impact on sleep ( blue light in am and no blue light at night )
⁃ Stop caffeine by 2 pm!
⁃ Has a half life of 8-10 hrs.
Studies show that having a consistent ritual before bedtime facilitates good sleep patterns over time.
⁃ A sleep regulator
⁃ Take 60-90 min before bedtime.
⁃ 1-2 mg
⁃ Usana – best brand
2. Unconscious and unresolved issues will present themselves in your sleep. This often wakes a person up.
3. Good to clear your head before bedtime.
Write down or journal these issues.
Sleep and Aging
⁃ Restorative sleep is in fact anti -aging !
⁃ Regenerative medicine
⁃ Affects telomere length and stem cells.
⁃ Your lifespan should not outlast your healthspan !
⁃ biological timekeeper
⁃ Every cell has these.
⁃ It measures lifespan of each cell.
⁃ Single best indicator of healthy aging.
⁃ Telomere biology affected by 2 things:
1. Cell replication and turnover.
2. Sleep – plays critical role in our immunity ( very affected by inflammation ). Sleep is one of the first things that people sacrifice. It is affected by stress, poor nutrition, lack of physical activity. Inflammation occurs in a macro and micro way – you can see it in bio marker like c- reactive protein. Inflammation ( allergies and throat issues ) leads to sleep apnea – this leads to telomere shortening ! Sleep apnea leads to a variety of cardiac dysfunctions, a fib and metabolic disorders and more poor sleep and the cycle continues until you end up with heart failure.
⁃ key to healthy aging.
⁃ as critical as exercise and nutrition.
⁃ Affects all of your body’s systems and functions ( neurological, metabolic, hormonal, endocrine, fertility, cardiac and digestive).
5 Steps to Better Sleep
⁃ Consistent sleep schedule.
⁃ No caffeine after 2 pm.
⁃ No alcohol 3 hrs before bedtime.
⁃ Daily exercise not close to bedtime
⁃ 15-20 min of sunlight in the morning helps to re-shift circadian rhythms.