Video

Transcript

alright guys today we’re gonna talk

about cortisol and the quality of sleep

that you get now cortisol actually is on

a circadian rhythm okay so you have

these waves of hormones so if we take a

look at this is the cortisol way 8:00 in

the morning is when you have the highest

cortisol levels supposedly in theory

right and then starts to decrease

through the day 12:00 noon for eight

starts coming down and then eight pm

over here and then it hits its lowest

between 12 and like two o’clock in the

middle of the night 12 midnight and 2

a.m. okay this is when we’re supposed to

be sleeping in deep sleep so that’s the

normal pattern that you’re supposed to

go through if these circadian waves are

out of whack and you could have high

cortisol in the middle of the night and

low cortisol in the morning okay and so

that’s a situation where you just in the

morning is like that’s your best sleep

so just when the alarm clock goes off

that’s when you really want to go to

sleep yet at two o’clock in the morning

or 12 you’re like wide awake like ready

to go that’s because your circadian

waves are off and these circadian waves

are influenced by a lot of different

things one is other hormone like

neurotransmitters like serotonin or

melatonin which is made by the pineal

gland in the brain

now the pineal is synced up with this

tiny little clock in your hypothalamus

in your brain

it’s called the super cheese Matic

Nikolai not that you need to know that

but if you’re ever on Trivial Pursuit

and that comes up now you know so this

gland that triggers melatonin which

helps you go to sleep is triggered by

darkness okay so no lights so ideally

before you go to bed you should have

lower lights right you shouldn’t have

bright lights in your eyes because it

goes right to the eyes and then it

triggers these this cascade of hormones

and then in the morning when you wake up

you’re supposed to have lights that

wakes you up the Sun comes up the light

wakes you up but because we’re in rooms

that are lighted all day long

until we go to sleep you can throw

things off as well and the ideal time to

go to bed would be roughly 10:30 ish you

know you can go a little bit early a

little bit later now you also have other

waves going on that are not directly

related to cortisol but you like your

sleep waves you go through for 90

minutes sleep cycles okay and you go

from a superficial sleep which is the

REM sleep to the deeper sleep which is

called the Delta there’s actually four

levels there and it’s all synced with

the amount of light and darkness that

your eye is exposed to so I personally

go to bed at around 10:30 and let’s see

11:30 12 31 32 33 34 35 30 so I’ll get

it I’ll wake up about five o’clock so

I’ll get six and a half hours and I am

good with that I don’t really need

anything else back in the morning at at

five o’clock in the morning I can’t

sleep in I am totally awake and I’m

ready to go now I may take a little nap

right here a power nap I can actually

just go out within a minute and just you

know ten minutes later wake up feeling

refreshed and I might maybe run around

here or here take that little power nap

but I found that when you do for a min

and fasting the need for sleep goes down

you don’t need as much sleep so there

are certain things that can really mess

up your cortisol okay physical stress

trauma surgeries emotional stress losses

so chronic sustained stress or a long

period of time can really mess up

cortisol too much caffeine in college I

drank pots of coffee okay to stay awake

eventually madrina start going downhill

we have sugar that can create all sorts

of blood sugar problems insulin

resistance and what happens to if you

have a blood sugar problem is that when

you go to bed at night you might wake up

because of a hypoglycemic reaction when

the blood sugars go down okay because in

this situation when you have blood sugar

issues you can’t go for a long period of

time without eating so normally you’re

eating like every hour and a half from

every two hours because you’re always

hungry or snacking but when you go to

bed let’s say you’re going about at

10:30 you’re not gonna potentially eat

for another of seven hours right well

what happens with blood sugar problems

as you end up with hypoglycemia in the

middle of the night and you have counter

hormones that counter this drop in blood

sugar they’re called counter regulating

hormones the big one is adrenaline so

adrenaline releases sugar from stored

sugar and it actually even can help you

make new sugar and we get this

adrenaline effect which is basically dis

countering the low blood sugar and it

just pumps you right out of that deep

sleep so this is why I recommend doing

healthy keto and intermittent fasting to

fix this right here it’s also going to

help improve your digestion to the point

where you’re not going to get so much

bloating because bloating in general can

really interfere with your sleep cycles

okay then we have electromagnetic fields

or electromagnetic frequency so like

this stuff right here on the cellphone

the computer all day long around power

cables that can really throw off the

pineal gland and your sleep cycles and

increased cortisol big-time so watch my

video on when I talk about EMF on this

cuz it’s quite interesting overtraining

with exercise can do it just with no

recovery I’ve had people exercise too

much and their pulse rate so high they

can’t seem to get it down so the pulse

rate in general keeps you them from

getting into a deep sleep but if you’re

not overtraining a good amount of

exercise can help you sleep so it really

all depends on your recovery system but

when you’re sleeping you’re actually

building up your recovery system so the

key is you know optimizing your workouts

there are certain nutrients that you can

take to actually reduce course all

potassium is a big one make sure that

you have enough potassium because

potassium is a physiological

tranquilizer it calms the muscles down

the nerves down and also vitamin b1 is

really good to help reduce cortisol this

one right here you’ll feel it within

minutes after taking b1 you’ll feel the

sense of

taxation but this is a really important

one right here because high levels of

cortisol deplete your be what they also

to clean your potassium in magnesium too

so magnesium is another one that goes

along with potassium that can help calm

you down in a reduced cortisol

another thing that’s really good is

walking like for like a half hour or

maybe in 45 minutes

very good for cortisol very good for the

adrenals it gets you into another

environment and it really will help you

reduce cortisol alright guys those are

the tips to help you reduce cortisol so

you can sleep at night so if you’re

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