Return of the Sleep Sensei

Sleep Sensei Says: Part 2

Hey again!

Still struggling to get a good night's sleep? In a previous blog post, I introduced you to your greatest ally in the fight against sleepless nights - The Sleep Sensei. We discussed the negative impacts that a lack of sleep can have on our daily lives, including impaired cognitive function, emotional health, productivity, performance, and creativity, as well as increased health problems, accidents, and aging.

Here's a short rundown:

• Compromising sleep makes us stupid (impairs cognitive function).

• Makes us depressed, anxious, and crazy hard to be around (impairs emotional health).

• Makes us lazy and lame (impairs productivity and performance).

• Makes us fat and sickly (increased health problems).

• Gets us killed or injured or turns us into unintentional killers (increased risk of accidents).

• Makes us boring and predictable (diminishes creativity).

• Makes aging harder than it needs to be

In that post, we also covered the first two Sleep Sensei Strategies - establishing a consistent bedtime routine and creating your sleep sanctuary.

1. Establish a Consistent Bedtime Routine

2. Create Your Sleep Sanctuary

*If you missed it, I highly recommend you check it out before moving on to the next seven rules.*

Now, it's time to dive into the next seven Sleep Sensei Strategies. Let's start with Sleep Sensei Strategy 3 - Measure to Manage.

3. Measure to Manage

What gets measured, gets managed.

Measuring the quality and quantity of your sleep can help you identify areas for improvement. There are various ways to do this, from expensive technology to simply paying attention to your body's signals.

Technology twist: Technology takes away from our sleep, i.e. screen time before bed or in bed. Well, there are ways to make technology work for sleep instead of against it.

Here are some examples that utilize technology and some that don't:

1. Sleep tracking apps: There are several sleep tracking apps available on smartphones that use your device's sensors to monitor your sleep. These apps can provide information about the duration, quality, and pattern of your sleep.

2. Wearable devices: Wearable devices like smartwatches or fitness trackers can track your sleep by monitoring your movement and heart rate. They can also provide detailed sleep reports and analysis.

3. Sleep diaries: Keeping a sleep diary can be a simple way to track the quantity and quality of your sleep. You can record the time you go to bed and wake up, as well as any disruptions or difficulties you experience during the night.

4. Self-assessment: You can assess the quality of your sleep by asking yourself how you feel when you wake up in the morning. Do you feel refreshed and alert, or do you feel groggy and lethargic?

5. Sleep clinics: Sleep clinics can provide a more comprehensive analysis of your sleep through polysomnography, which involves monitoring your brain waves, heart rate, breathing, and muscle activity while you sleep.

6. Smart mattresses: Smart mattresses are equipped with sensors that can track your sleep patterns and provide information about your sleep quality and quantity.

7. Environmental monitoring: Monitoring the temperature, humidity, and noise levels in your sleep environment can also help you identify factors that may be affecting the quality of your sleep.

8. Traditional methods: Some people may prefer traditional methods like simply paying attention to their body's signals, such as how they feel when they wake up, how often they wake up during the night, and how long it takes to fall asleep.

   

Ultimately, the best way to measure the quality and quantity of your sleep will depend on your personal preferences and the level of detail and accuracy you require.

Moving on to Sleep Sensei Strategy 4, we'll discuss what you can do during the day to improve your sleep at night. Becoming "In-Lightened" is a key factor here.

4. What To Do During The Day

While our bedtime routine remains a crucial factor for a good night's sleep, our daytime activities also play a significant role.

Get “In-Lightened”

Exposure to bright light and sunlight first thing in the day and dim lights as much as possible after 6 pm - 2 hours before bed minimize light to only what is necessary. Get 20-30 minutes of direct sunlight (or natural light outside even if overcast) each day.

Here are some more Sleep Sensei Strategies to help improve your sleep during the day:

• Spend time outside during the day to help regulate your sleep-wake cycle.

• Open blinds and curtains during the day to let natural light into your home or workspace.

• Consider using a light therapy box if you don't have access to natural light.

• Exercise regularly, but not too close to bedtime.

• Avoid napping during the day:

  • If you must nap, keep it short (20-30 minutes) and early in the day.

  • Avoid napping too close to bedtime.

  • Don't rely on napping to make up for lost sleep.

    

• Manage stress and anxiety:

  • Practice stress-reducing techniques, such as Warrior Alignment, meditation or yoga.

  • Seek help for mental health conditions, such as anxiety or depression, that can interfere with sleep.

  When the Evening Comes:

• Limit exposure to blue light: Avoid screens for at least an hour before bed, and use blue light blocking glasses or apps if you must use screens.

  

• Incorporate exercise into your daily routine: Regular exercise can help improve the quality of your sleep, but it's best to avoid vigorous exercise close to bedtime.

Regulating your sleep-wake cycle can be achieved by being exposed to bright light and sunlight during the day. In contrast, it is recommended to dim the lights as much as possible after 6 pm, which is 2 hours before bedtime, to only have essential light. Spending time outdoors, opening blinds and curtains, and utilizing a light therapy box if natural light is not accessible can help manage your circadian rhythm.

Exercise is also important, but not too close to bedtime. Avoid napping during the day, but if you must, keep it short and early in the day. Don't rely on napping to make up for lost sleep. Managing stress and anxiety is also critical. Practice stress-reducing techniques such as meditation or yoga, seek help for mental health conditions that can interfere with sleep, and consider therapy or counseling.

5. Consumption

Create a comfortable sleep environment: Ensure that your bedroom is cool, dark, and quiet, and that your mattress and pillows are comfortable and supportive.

Consume your last calories 3 hours before bedtime (4 is better but I have found 3 to be more realistic.). This prevents digestion from interrupting your sleep during the night.

Here are some strategies to improve your sleep through consumption:

• Avoid heavy meals in the evening: Eating heavy meals (lots of calories) close to bedtime can make it harder to fall asleep.

• Avoid caffeine, nicotine, and alcohol, especially in the evening or before bed.

  

Alcohol?!? What?! But it helps me fall asleep

A nightcap before bed may help you fall asleep faster but works directly against you staying asleep. Sleep happens in cycles, and falling asleep with alcohol will limit and even prevent your deep sleep and REM cycles.

It feels good, but it hurts you more than it helps. It's best to stop drinking alcohol close to bedtime. Which, in essence, means stop drinking altogether or have alcohol with dinner at least 4 hours before bed.

Despite not having consumed alcohol for almost a decade, I have observed that if I were to drink during dinner, I would have a strong desire to continue drinking after dinner. It's essential to be self-aware and understand your tendencies.

Stop caffeine and other stimulants at least 6 hours before bed - experts say 10-12, the realist in me is sticking to 6.

Sleep Sensei says: "Your body needs no stimulant, your body is the stimulant." I don't always follow Sleep Sensei's sage wisdom. Certainly would improve things if I did.

Screen Consumption

All the information you have come across about the negative effects of using your phone before going to bed is accurate, and you are likely aware of it. However, the dopamine rush from using your phone (or other devices) is addictive like a drug.

Still, I will restate what you have already heard a hundred times before: It's important to disconnect from your phone, iPad, and laptop at least 30 minutes before going to bed. While some experts suggest 2 hours, I tend to take an optimistic-realist approach.

Adopting this habit will require a new level of discipline and might not be effortless, particularly if you're someone who habitually takes their phone to bed each night or stays up gaming until they can't keep their eyes open.

Positive change is rarely easy but always beneficial.

Social Media

You can't gobble down social media if you don't look at your phone, nuff said.

Finally, limit your exposure to blue light by avoiding screens for at least an hour (the experts recommend 2) before bed and using blue light blocking glasses if necessary. Incorporate exercise into your daily routine, but avoid vigorous exercise close to bedtime. Be mindful of your caffeine and alcohol intake throughout the day, as they can have a cumulative effect on your sleep.

6. Sleep Sensei Strategy While GH Fasting:

1. Stick to a consistent eating schedule: Try to eat your meals at the same time every day, as this can help regulate your body's internal clock.

2. Get regular exercise every day: Regular exercise can help improve the quality of your sleep. However, it's best to avoid vigorous exercise close to bedtime.

   

3. Add additional "Fasted Relaxation Alignment" to bedtime routine: Developing a relaxing bedtime routine, such as reading or taking a warm bath, can help signal to your body that it's time to wind down and get ready for sleep.

4. Be mindful of hunger during fasting: If you're feeling too hungry during the fasting period, try to eat more during your eating window. It may help to have a light snack before bed.

   

7. Dealing with Severe Sleep Disruption

If You Just Can't Fall Asleep on Any Given Night:

• Don’t allow yourself to “toss & turn” in turmoil for longer than 20 minutes.

• Get up, reset, and start over.

• If you can't fall asleep within 20 minutes, get up and do something relaxing (read, i.e.) before returning to bed.

  

When Nothing Is Working and Sleep Quality Continues to Suck

1. Seek medical help if you have persistent sleep problems: If you have persistent sleep problems despite making these lifestyle changes, seek the help of a medical professional to identify and treat any underlying sleep disorders.

2. Sleep disorders such as insomnia, sleep apnea, and restless legs syndrome can be treated with cognitive behavioral therapy and prescription meds.

3. Warrior Alignment built into your bedtime routine combines cognitive behavior therapy and neural-spiritual tools to optimize sleep when done consistently over time.

8. Sleep Sensei Speaks: Sleep Medications Vs Sleep Supplements

The most widely prescribed sleep medications are:

1. Benzodiazepines: These drugs, such as Valium and Xanax, are typically prescribed for short-term use to treat insomnia and anxiety. They work by enhancing the activity of a neurotransmitter in the brain called gamma-aminobutyric acid (GABA), which can help to promote relaxation and reduce anxiety.

2. Non-benzodiazepine sedatives: These drugs, such as Ambien and Lunesta, are also prescribed for short-term use to treat insomnia. They work by targeting specific receptors in the brain that help to promote sleep.

3. Antidepressants: Some antidepressant medications, such as trazodone and amitriptyline, may be prescribed to help with sleep in addition to treating depression. They work by targeting certain neurotransmitters in the brain that help to regulate mood and sleep.

   

According to Dr. Andrew Huberman, a leading neuroscientist, and Dr. Gina Poe, a leading sleep researcher and expert, the following supplement cocktail will work best to promote longer and higher quality sleep:

1. Magnesium: Down-regulates cortisol (calms the nervous system and promotes relaxation.) Recommended Dosage: 200-400mg of magnesium glycinate or magnesium citrate before bed.

2. L-Theanine: This amino acid, down-regulates cortisol. Recommended dosage: 100-200mg of L-Theanine before bed.

3. Melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. Recommended dosage: 1-3mg of melatonin before bed to promote sleep by stimulating natural serotonin production.

4. GABA: This neurotransmitter helps calm the nervous system and promotes relaxation. Decreases Cortisol production. 500-750mg of GABA before bed.

5. 5-HTP: This amino acid increases serotonin production, a neurotransmitter that promotes relaxation Recommended Dosage: 100-200mg of 5-HTP before bed.

6. Ashwagandha: Is an adaptogenic herb that reduces cortisol levels. Recommended Dosage 600-1000mg, 1-2 times per day, 3 pm and 9:30 pm.

   

If all those vitamins seem like a lot of pills to swallow, here's another route: Sleep Multiplier by Prestige Labs. It doesn't knock you out, it's not a sleeping pill. However, it will help multiply the benefits of sleep once you do go to sleep.

I have used this supplement for years and plan to continue using it for the years to come. You can get it for 40% off (my price) using my affiliate link.

Not trying to sell you anything, just sharing what works for me. If you get it don’t pay full price on Amazon or on the Prestige website - instead use this link: https://refer.prestigelabs.com/product/sleep-multiplier?af=etmp4647

Sleep Sensei’s words of wisdom regarding medications and supplements: "If sleep requires medication, so be it, but make it a temporary solution."

"If sleep requires additional vitamins, so be it, these are preferable to prescription medication."

"Sleep is a natural state, allowing it to come naturally is ideal."

Before turning to prescriptions or multitudes of pills, be certain to incorporate the Sleep Sensei Strategies above to move you closer to natural sleep

9. Sleep Sensei Says

Following the way of the Sleep Sensei will benefit you greatly, if you follow consistently.

Some major benefits to expect:

1. Improved cognitive performance: Studies have shown that good sleep habits, which include maintaining a regular sleep schedule and getting sufficient sleep, can enhance cognitive performance, including attention, memory, and problem-solving skills.

2. Lower risk of chronic diseases: Poor sleep habits have been associated with an increased risk of chronic health conditions like diabetes, obesity, and cardiovascular disease. Conversely, positive sleep habits have been linked to a reduced risk of such conditions.

3. Better emotional health: Adopting good sleep habits can also have a positive impact on mental health. Research has indicated that they can help alleviate symptoms of depression, anxiety, and stress.

4. Enhanced athletic performance: Consistent and adequate sleep has been shown to improve athletic performance by enhancing reaction time, speed, and endurance.

5. Physical health & strength: Reduced risk of chronic health conditions, such as obesity, diabetes, and heart disease

   

The “Real” Reason I Went All-In With Sleep Sensei

Two years ago my life took a nosedive. I was too sad to do anything well.

Determined not to return to my old escapes, I researched a better way. Top neural-biology experts kept pointing me towards sleep.

Dr. Poe's research reveals that maintaining a regular sleep schedule and getting enough sleep can help reduce symptoms of depression and anxiety. When you have insufficient sleep or an irregular sleep pattern, it can alter the levels of certain brain chemicals that affect your mood, leading to feelings of anxiety or sadness.

By adhering to a regular sleep schedule and ensuring adequate sleep, you can assist your brain in maintaining healthy levels of these chemicals, which can enhance your mood and minimize symptoms of depression and anxiety.

Up to this point in my life, I’ve always prided myself for “functioning just fine with 5-6 hours of sleep.” While I was able to function, my emotions and thoughts were all over the place. In my experience the first remedy for depression, anxiety and even ADD (ADHD) is exercise and a renewed prioritization of sleep.

It’s working for me.

So far, so good. Improving my sleep has definitely helped me improve my mood. And check me out… “I’m about to wrap up another Blog post.” YAY me.

“I’m not where I want to be yet, but I am better off than I was 6 months ago.”

Summary

To wrap up, it's important to create a comfortable sleep environment, avoid heavy meals and stimulants close to bedtime, and disconnect from electronic devices at least 30 minutes before bed to improve your sleep.

Additionally, sticking to a consistent eating schedule, getting regular exercise, and developing a relaxing bedtime routine can help regulate your body's internal clock. If you're still having trouble sleeping, seek medical help to identify and treat any underlying sleep disorders.

Finally, while medication can help, it's important to consult with a medical professional before taking them. Instead, consider taking supplements such as magnesium and L-theanine to promote relaxation and better sleep quality. Remember, positive change is rarely and often uncomfortable, but always beneficial.