Sleep – Elite Tips

  • Myofunctional therapy and myofascial therapy to restore tongue on upper part of mouth and coordination to create suction during sleep without falling into back of mouth. Starts pre-natal and then from bottle feeding instead of breast feeding.
  • Wool and latex to avoid dust mites
  • Use bed spread or sheet to cover bed and remove at night  (it collects the dust during the day)
  • Tape for mouth breathing
  • Sleep (Stanford)
    • Incline bed so tongue collapses not in back of throat.
    • Ocean spray or shine rinse to hydrate the nose.
    • Flonase to open nose and deal with allergies.
    • Nap within 8 hours of waking to not throw off sleep and circadian rhythm.
  • Sleep without socks to improve sleep by lowering core body temp.
  • Tongue Exercises for Myofunctional Therapy
    • Breath in through nose out through mouth
    • Alternate nostril creating
    • Tongue on the spot and swallow, closing teeth together
    • Tongue pop
    • Tongue pushup
    • Push out all 4 directions
    • Push bubble 4 directions
    • Post-Frenectormy
    • Push T out and back
    • Wag up and down
    • Wag left to right
    • Push into cheek hold for 10
  • Find your Sleep/Productivity Type – Free Quiz: http://thepowerofwhenquiz.com
  • Iris is better than flux
  • Adjust your sleep where possible to be asleep by 10:30.  7.5 – 8 hours is ideal.  Every hour of sleep we get before 12 am, is the equivalent of 2 hours of sleep after 12.  This will assist those tired adrenals to begin rebuilding.
  • Casper beds are chemical free, 100 days to use free, easy set up and they come in a small box,and inexpensive.
  • Don’t use sleep medication as it negatively affects your sleep cycles and thus quality.
  • Sleep nutrients for deep sleep: vitamin d3, magnesium, tryptophan as 5-http
  • Can’t absorb magnesium oxide
  • Lucid Dreaming
    • Lucid dreaming can help you accelerate skill acquisition, improve sports performance, and reactivate “forgotten” languages.
    • Dream journal after waking to improve dream recall
    • Look for patterns and note these dream signs
    • When you are at the sign in waking or dream life, ask yourself if you are dreaming.
    • Create your own signs throughout the day
    • Constantly ask yourself are you dreaming in the dream
  • Our bodies are highly adaptive and prefer to sleep in cold. If you need to put an arm or leg out of your covers, you are too hot. Adapt to colder/less sheets.
  • Meditate in morning for better sleep.
  • Sleep better with covers on since it sends message to brain that you are protected.
  • Sleep naked to allow your body to better regulate temp and improve sleep quality.
  • Avoid eating too late to optimize sleep
  • Eat most your carbs at night.
  • Avoid caffeine 6 hours before bedtime at least. Still affects sleep. Includes kombucha.
  • Workout in morning to improve sleep. Even a moderate exercise like power walk or rebounding works. Can still workout at night too but not 3 hours before bed.
  • Use Sleepphones, and sleep stream 8 hour sleep cycle to block noise while you sleep. Binaural beats.
  • Sleep Level 1
    • Wind down 2 hours before bed, avoid bright lights, and use F.lux
    • Blue blocking goggles after dark
    • Pitch-black room by covering or turning off all lights
    • Room temperature between 67°F and 70°F produced the fastest time to sleep. Warmer temperatures never worked, but as low as 65°F would work equally well if I wore socks to keep my feet warm. If you can’t control the ambient temperature, testing socks of different thicknesses is the easiest variable to change for tweaking heat loss. Ideal temperature is highly individual, and each person will have a narrow window.
    • Use as few blankets as possible – want cold temperature
    • Blood sugar
      • Eating two tablespoons of organic almond butter on celery sticks before bed eliminated at least 50% of the “feel like shit” (1–3) mornings. Ever wonder how you can sleep 8–10 hours and feel tired? The likely culprit: low blood sugar. Make a pre-bed snack part of your nutritional program. One to two tablespoons of flaxseed oil (120–240 calories) can be used in combination with the celery-and-almond-butter to further increase cell repair during sleep and thus decrease fatigue.
    • Incline bed for sleep.
      • Better circulation
      • Reduces snoring
      • Reduces back pain
    • Magnesium supplement, preferably topical
      • Apply magnesium oil on rib cage and under arms
  • Sleep Level 2
    • Alcohol reduction: No more than 2 drinks of alcohol within 2 hours of bed
    • More than two glasses of wine within four hours of sleep decreases deep-wave sleep 20–50%. Even four glasses six hours beforehand did not appear to have this effect, so the timing is crucial. Conversely, taking 15+ drops of California poppy extract appeared to increase deep-wave sleep up to 20%.
    • EMF reduction: Put phone on airplane mode, turn off Wifi, etc.
    • Supplements
      • GABA: calming and relaxation
        • GABA is a neuro-inhibitory transmitter that effectively reduces your brain activity or rather shuts your brain down. Taken without any other protein, it will dramatically calm you. Start with 500mg.
      • Glutathione: detoxifies body during sleep
      • Passionflower: helps you fall asleep
      • Kava Tea: stronger than Chamomile
      • 5-HTP: stimulates melatonin production
      • Kava tea (though there are some studies indicating it contributes to liver toxicity)
      • Fat
      • Magnesium
        • Magnesium lotion absorbs better than spray and is without the itching.
      • Aromatherapy
        • Spray some real lavender on your pillow
      • L-theanine in capsule form helps with relaxation.
      • Chamomile tea actually does help you sleep.
      • Ornithine is a relaxing amino acid that helps your body to eliminate ammonia in the gut, which is a cause of stressful feelings. Try 1-5 grams.
      • Melatonin is a potent hormone and antioxidant which your body is supposed to produce on its own if you get real darkness and enough sleep. Use sparingly, 2x/week at most, so as to avoid negatively affecting your body’s ability to produce this hormone.
    • Falling Asleep
      • Let passionflower dissolve on tougue for 60 seconds. Promotes natural production of GABA for falling asleep.
        • Passionflower extract enables your body’s natural production of GABA, so use it if you want to take a nap, fall asleep, or if you wake up too early and need to go back to bed.
      • Foam rolling, static stretching and breathing exercises are the best way to put ourselves in a more parasympathetic state (relaxed, reduced anxiety, better sleep)
      • Get sun in the morning to optimize your circadian rhythm and sleep.
        • At least, expose yourself to light upon waking up
      • 5-10 minute cold shower.
      • Cheese and honey eaten before bed.
    • Avoid loud alarm clocks, as it is stressful to be jolted awake. Use sleep cycle app
    • Long lying
  • Napping
    • Nap 90 instead of 60 mins:  Going the full 90-120 minutes allows you to wake up after leaving slow wave sleep, either during or right after REM sleep. This means you’ve essentially finished a sleep cycle and minimized the risk of sleep inertia.  5 90 minute sleep cycles per day is optimal.
    • Pzizz.com
  • Ideal sleeping position: fetal position on your non dominant side (most protected and least exposed, evolutionary standpoint). (need to validate)
  • Lighting that disrupts melatonin less. Wine bottle with lantern fueling source with a vino-glo attached on top.
  • Working out in the morning (study was at 7am, compared to afternoon and at night) yields 75% more time in deep (rejuvenate) sleep at night.
  • Eucalyptus oil helps it breathing
  • Netti pot to hydrate sinuses.
  • USE AN ULTRASONIC HUMIDIFIER. The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier is incredible..
  • Bedding Vendors / Options / Sheets / Linens
    • Ettitude.com for organic anti microbial cotton sheets.
    • Tuft&Needle
    • Casper: 100 day free trial, chemical free, comes in a box and portable
    • Essentia is the best mattress brand as it is both organic and a natural memory foam.
  • Chemical-free / natural / hypo-allergenic bed products
    • Organic Natural Latex mattress and pillow
    • Bamboo sheets and pillow cover
    • Wool blankets and sheets
  • Study showed that wool keeps your heart rate low, indicating a relaxed, deep sleep
  • 1 inch Closed Cell foam better sleep quality over natural latex (Dave Asprey, Bulletproof Exec)
  • BP infographic: https://s3.amazonaws.com/sneakpeeq-sites/upgradedself/images/Bulletproof-Sleep-Infographic.pdf
  • Staying in one position all night is bad for circulation.
  • Sleeping on a flat surface on your back leads to snoring, so the solution is create an incline or sleep on your side.
  • How to fall asleep faster
    • Philips goLITE (www.fourhourbody.com/golite) This light is most responsible for my sub–10 minute sleep times after decades of futile effort. I’ll usually set it to the side of my laptop for 15 minutes a day. Battery life is long, it’s portable enough to take in a carry-on bag, and it can also replace your morning coffee if you give yourself 2–3 days to adapt.
    • Progressive relaxation
      • Clench your muscles for roughly eight seconds, starting from your toes and moving up towards your neck.
  • Go to sleep before 11pm, which is before you get a cortisol-driven “second wind”
  • Use a sleep tracking app to see what affects you
  • Coffee, Tea, and Chocolate may affect your sleep if taken after midday
  • One option: sun alarm clock
  • Sleep measurement devices
  • Don’t workout 3 hours before bed.
  • Use F.lux four hours before bed as your body
  • Drop/Minimize your caffeine intake to fall asleep more quickly and improve quality of sleep
  • Cyclic or Mindfulness meditation can improve your sleep
  • Make room as dark as possible with no lights at all. Even your skin can detect small lights while sleeping which negatively affects your sleep
    • Use black out curtains AND black out blinds.
  • Use a dawn simulator alarm clock
  • Nose only (mouth taping if required)
  • Grounding/Earthing
  • Sleep Cycle App will track your quality of sleep and wake you up in your lightest sleep state.
  • Dim lights 30 minutes before you go to bed
  • Don’t go to bed on a full stomach
  • Seek morning lightness as light makes us you alert
  • Sleep with window open or install an ionizer to improve air quality
    • Note: window screens prevent one type of the ions from coming in so that won’t help
  • Sleep on hard surface
    • It’s okay to wake up throughout night do to discomfort
    • Ideal: sleep on floor with a few blankets covering
  • Sleep on an inclined bed
  • Ideal: sleep on left side or on stomach. Sleeping on back or right side is bad.
  • Methods to learn: Use backpack. Tie pillow to back.
  • Sleeping on stomach allows for shallow breathing
  •  Read before bed, rather than use computer
  • Eat carbs at dinner which optimize your leptin
  • Eat Thiamine
  • Long Lying
  • Start with your butt down and slowly lie your back down as you push with your hands/elbows to lengthen your spine
  • Check bedroom for EMF’s (using gauss meter). 

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