Video

Transcript

let’s talk about sleep okay

if you’re having problems sleeping it’s

very important to find the underlying

cause because if you treat the symptom

you only get so far you have to in fact

keep treating the symptom because you’re

not getting rid of the cause it can

camouflage the real reason why you can’t

sleep so the more you target the real

cause the better the results there are

various reasons why people can’t sleep

number one

they have breathing problems right sleep

apnea there’s something about breathing

that actually helps you sleep if you’re

not breathing you’re not gonna be able

to sleep certain medications certain

drugs can prevent sleep too many

stimulants like caffeine restless leg

syndrome can keep you up at night

because your your body just cannot relax

if you have pain like in back pain that

can keep you up if you have stress which

is probably one of the biggest causes of

why people can’t go to sleep that could

keep you up jet lag is another thing

that can keep you from sleeping now you

can also have a hyperthyroid condition

where your engine is constantly

going too fast that can keep you up now

if you over train when you exercise you

can keep the pulse rate really high and

if you ever train right before bed that

can definitely keep you up especially if

your recovery is not good if you’re

exposed to blue light okay as in your

cell phones

or little laptops or computers right

before bed that can keep you up now

eating too late at night especially if

you’re grazing and you’re snacking on

the wrong things and you’re stuffed and

you try to go to sleep that can be

another reason why you’re not sleeping

now as we get older we also lose

the sleep hormone called melatonin as

well as serotonin a lot of hormones

don’t work quite right and that can

start to

cause us to have less sleep now if

someone doesn’t exercise okay and let’s

say they were an athlete

okay at one time and they really train

their body so their mitochondria are are

plentiful and now they don’t exercise to

use up that energy so they have all this

extra energy when they try to go to

sleep and they just can’t get into that

deep sleep why because their body is

trained for exercise and they’re no

longer exercising if you’re deficient in

vitamin d

that can throw off your circadian

rhythms so there’s many different

reasons why someone can’t sleep and the

key is finding out what reason you’re

not sleeping and then correcting that

now i’m going to give you the top things

you can do to help yourself sleep but i

first want to talk about the sleep

remedies that just do not work that

believe it or not a lot of people are

doing

simply because they’re

treating this symptom okay they’re not

treating the underlying cause and this

is

what happens in medicine is they don’t

go deep enough everything’s superficial

they just treat the symptom and they

take another drug

for it will last for 24 hours and then

they take another drug but you really

want to get to that root problem so the

first remedy that doesn’t work a lot of

people are doing this is basically

alcohol they’ll drink some alcohol late

at night to help them wind down

reduce stress and sleep but the problem

is the

it might help you feel like you’re more

relaxed but the alcohol itself actually

causes fragmented sleep it doesn’t allow

you to go into the deep delta wave sleep

and this is why when you wake up you

don’t feel refreshed so alcohol can even

make you more restless it

really throws off your circadian rhythm

it worsens your ability to breathe and

get oxygen late at night so you’re

getting less oxygen and it can even

aggravate something like sleep apnea

because it can relax the muscles in the

back of the throat and that can worsen

sleep apnea so as much as it might

appear to help someone sleep

that alcohol before bed is

not helping you sleep all right number

two

over the counter allergy medication

their antihistamines a lot of people

take them for sleep because they can

help you feel drowsy but there actually

is no data that shows that that drug can

improve your sleep in any way shape or

form it might make you feel a little

drowsy but it doesn’t improve the

quality of the sleep and it has side

effects like dry mouth which doesn’t

help you sleep and a whole bunch of

other side effects which i’m not going

to get into all right and so the next

remedy that doesn’t work for sleep is

something called cbd oil which is a

different chemical than thc cbd is a

chemical marijuana called cannabidiol

and a lot of people take it for pain

control they might take it for anxiety

but as far as sleep goes

there’s no significant benefits in fact

you can even worsen sleep and this is

why you cannot use a sleep claim for cbd

oil all right prescription sleep

medications

now there’s a lot of different

medications and these medications were

not designed to be used uh for a long

period of time they’re only designed to

be used maybe a month but a lot of

people take them

chronically for months and months and

months and they wonder why they keep

needing more and more of that medication

to create the same effect there are a

ton of side effects from waking up

feeling very very

groggy

to increasing your risk of having

daytime sleepiness and then increasing

your risk of getting in accidents

there’s been side effects of airway

collapse

sleepwalking and the dependency goes up

so you become more and more dependent on

them and that’s not good especially

since over time they become less

effective

with more side effects all right and the

next point i want to bring up is these

sleep tracking tools that you would wear

to bed well they don’t help you sleep

all they do is they identify if you’re

sleeping or not but they don’t tell you

what’s causing the sleep problem so

that’s not a solution um what about

taking

melatonin now melatonin is a hormone

that’s made by the pineal gland and the

problem with taking melatonin is that

there’s a percentage of people that have

a side effect of getting insomnia so the

very reason you’re trying to take it to

sleep might keep you up at night and the

problem is over time you need more and

more of this dosage and also you’re

causing your own pineal gland to not

have to work well you have to realize

that melatonin can be gotten another way

and i should just say this melatonin

tends to go down when your cortisol goes

up so the more stress you have the less

melatonin you’re gonna have

so it’s not always about increasing

melatonin it’s about decreasing cortisol

or stress which i’m going to give you

some tips on but

if you want to increase your melatonin

there’s a much better way typically

melatonin is called a darkness hormone

because it’s increased when it gets dark

out okay so if you’re by your bed and

you have uh on your cell phone like an

hour before bed and you’re looking into

this blue light or

on some computer the blue light will

definitely inhibit melatonin okay

but if you wanted to increase your

melatonin you can also do it with

being exposed to the sun a certain part

of the sun’s waves are called infrared

okay an infrared which is different than

the ultraviolet

can help you recharge your melatonin and

so being outside being exposed to the

sun

looking at the sun rise or the sunset or

even sitting in front of a fireplace

will give you this infrared type light

that will recharge your melatonin you

can even get infrared from a candle or

an incandescent light but the point is

that infrared can recharge melatonin and

so that’s a very very safe way of

increasing melatonin but taking

melatonin tends to cause your own body’s

production to go way way down and now

you’re dependent on that and many many

many people when they take melatonin

feel groggy when they wake up it doesn’t

give you a really refreshed

feeling

so it’s best to get your melatonin

naturally all right the next point i

want to bring up about sleep is if you

have sleep apnea okay you can’t breathe

that usually comes from um insulin

resistance okay

you need to get on keto and do

intermittent fasting and that is going

to help you because the insulin

resistance problem um which then

increases your insulin causes the back

part of your your sinuses and your

throat to thicken and that’s going to

obstruct air

so many people when they get on keto and

do intermittent fasting they can

now breathe better they don’t need that

machine that puts air into you

the other key thing to do for sleep

apnea is to take more vitamin d three

and you want to take it right before bed

in fact vitamin d3 greatly helps

put your circadian rhythms back into

rhythm so if you had jet lag or some

problem with your sleep

taking about 10 000 iu’s vitamin d3

right before bed is a very wise thing

and you’re going to actually go to sleep

and wake up feeling more rejuvenated now

i like to sometimes take that with

either b1 and nutritional yeast right

before bed because

if you’re in stress mode and you’re

excessively thinking all the time

and you want to turn that off

it just takes some b1 from nutritional

yeast it works like a charm and i

already mentioned when you over train

you do too much exercise late at night

and you have low recovery you’re going

to go to bed with your pulse rate just

way too high and try to sleep if your

pulse rate is high it won’t work so

that’s just another factor to look at

and by the way if you ever want to bring

your pulse rate down

you can take some potassium okay

and that’ll bring it right down

now if you’re low in potassium because

you just ate a big carbohydrate meal

you may even feel your pulse rate even

hear your pulse rate on the pillow like

boom boom boom boom pounding at an

accelerated rate what you should do is

just quickly take some potassium

and things will calm down so potassium

keeps your pulse rate down and so does

not over training

all right now let’s say you experience

stress

so the best way to compensate for over

stress would be to do physical work as

compared to exercise

outside

that’s the best thing you can do maybe

one or two hours

you should sleep like a baby

there’s some other things you can do too

one is to control your breathing okay

if you start to slow down your breath

i’m not talking about slowing it down

too much i’m just talking about

breathing out at a steady rate

and then breathing in in a steady rate

let’s say four seconds so if you were to

breathe out for four seconds count and

breathe in for a four second count and

you balance the inhalation with the

exhalation you’re gonna drift off into a

wonderful sleep so sometimes

if i’m trying to sleep and i can’t sleep

i will focus on my breath

breathe in slowly

breathe out slowly okay just focus on

your breath because

that will indirectly affect the

something called the autonomic nervous

system and it can pull you out of this

flight or fight

mode which is called your sympathetic

nervous system i mean if you ever think

about it when you’re stressed your

breathing is off

and so whether you’re in a panic attack

or you have anxiety or you’re worrying

if you just slow down your breath or

controlled your breathing breathe in and

out slowly

it can just pull you out of that stress

mode very very nicely and help you sleep

so some key points are get your

breathing regulated physical work or

exercise each day go for long walks in

nature really good avoid the blue light

before bed okay this stuff right here

computer work

use an incandescent light it’s certain

lights that you can get versus some of

the fluorescent lights and maybe even

get a red light to give you infrared or

sit in front of your fireplace

or sit in front of a campfire or be out

in the sun so you can generate more

melatonin which is going to be very very

helpful when you try to sleep at night

now if you have not seen my video on

melatonin

this one’s a really important one check

it out i put it right here