Sleep

Need:
There is a lot of evidence that we need sleep. Humans have been been sleeping, well, ever since the start of our existence. We need sleep; that seems to be very obvious. If we stay awake for over four days, most people would start to hallucinate and get paranoid. and If we stay away for over six days, our body will naturally start to shut down. Some researchers suggest that we would die after 11 days of being awake. No hard facts here; for obvious reasons, this is a hard fact to prove. We just don’t need sleep. We need quality sleep.

Sleeping restores and heals the body while restoring and increasing growth hormones. The growth hormone is the hormone that we have to keep optimal for as long as possible. It helps keep us feeling young. Sleep can improve your mood, concentration, creativity and restore brain chemicals. These are the same brain chemicals that doctors treat for depression, so yes, sleep, among other health changes, can help you improve depression.

Problem:
The problem is that our natural instincts want us to sleep shortly after dark, but we choose not to. For most of the human existence, we would have very little reasons to stay up later hours in the night. Unlike nocturnal animals, we don’t do so well at night; therefore, we would sleep at night and be active during the daylight hours. Thanks to the invention of electricity and the light bulb, we have the ability to stay up all night long. Our house lights, TVs, computers, jobs and even alarm clocks can interfere with the hormone melatonin. Melatonin is a hormone that is produce when it gets dark and it makes us sleepy. Melatonin is vital to the production of a lot of important hormones that is vital to our health. Watching TV, playing video games or the computer, and phones also affect out brain wave activity. That doesn’t mean they are all bad, but it may impact your ability for quality sleep.

Have you ever felt there is not enough time in the day? This is another big reason you don’t get enough sleep. Pay attention here: when you get a great night of sleep, do you feel you are more productive those days? We would all agree yes, most to of the time. If we get good sleep, we get more done so we can get more good sleep. Most people look at it as “I need to get this done”, so they stay up late and get up early. Then the next day comes and they still need to get things done. Then they stay up late and get up early again, and repeat and repeat. It’s hard to see when you are in that cycle, but if you don’t wake up rested and energized and you have a lot to do all the time, you are in that cycle.
Solution:
How do you know if you are getting optimal sleep? Science suggests it’s somewhere between 7-8 hours per night, but everyone might be a little different. Here are my ways to know: you can wake up naturally without an alarm and not late for work; it’s easy to get out of bed and you are awake all day; you feel strong during your workout and when you go to bed, you don’t fall asleep instantly. It should take 5-10min to fall asleep.
Here are some solutions to optimal sleep for a healthier life:

  • Have a schedule and stick to it most of the time.
  • Try to get to bed before 10pm. The more sleep before midnight the better.
  • Take all electronics out of your bedroom, or at least unplug them.
  • Make the room as dark as possible.
  • Make the room as cool as you can handle it.
  • Don’t eat 2-3 hours before bed.
  • Drink your water early in the day.
  • Eliminate all stimulating activities 1hr (or: one hour)before bed including TV, computers and video games.
  • Have a grateful log by your bed and write what you are grateful for. Here is a list of supplements that can help get you back on track if the tips from above didn’t do the trick. I suggest these supplements because they can aid in quality sleep.

Here is a list of supplements that can help get you back on track if the tips from above didn’t do the trick. I suggest these supplements because they can aid in quality sleep.

Magnesium
Magnesium is the most deficient mineral in the body for most people. It has over three hundred functions in the body and one of them is to calm down the nervous system and relax the body. In pill form, take one pill (150 mg of magnesium and 300 mg of tryptophan) with dinner and one pill before bed for 3-5 nights. If you don’t feel any improvement, increase to two pills with dinner and two before bed. Increase by one every 3-5 nights until desired result. Do not exceed eight pills per day.

Topical Magnesium
If you can’t swallow pills, click here to order magnesium topical cream. Apply one pump before bed in an area with little hair. Rotate where you apply each night and you can have up to three pumps per night. This works great for kids and the elderly that have a hard time swallowing pills.

Sweet Dreams
Take one pill before you go to bed for 3-5 nights. If you don’t feel any improvements, increase the dosage to two pills or 3-5 nights. Increase by one every 3-5 nights until desired results. Do not exceed four pills per night. Please consult with your doctor before starting any supplement protocol.