Managing Demands, Maintaining Energy, and Sleeping Better

Managing Demands, Maintaining Energy, and Sleeping Better

Problems with sleep lower stress tolerance and induce food cravings and poor eating habits.  Learning to solve sleep issues is an important life skill vital to your health - it can be done!

The Tips Sleep Basics

Too much caffeine, especially late in the day or evening, including chocolate consumption at night, can significantly interfere with sleep.  Pay attention, don’t consume too much and don’t have any too late in the day.  Individual response varies considerably – know your limits.
Eating after dinner or eating a large meal within three hours of bed invariably disrupts the quality of sleep.  Minimally this causes you to wake up feeling not well rested.  Eating late disturbs leptin, in turn blunting growth hormone release, melatonin release, and thyroid hormone release during sleep.  It is like pushing the conductor of the orchestra off the stage and listening to the resulting chaos.  High fat or large meals prior to bed also force calories into the lymphatic system, in turn getting in the way of house cleaning. 

Some wired-type people feel they must eat something or they can’t get to sleep.  This condition is representative of a significant sleep problem.  Eating raises insulin and turns off the liver’s glucagon-driven stress response, which is why it seems to work.  However, this never solves the problem long term.  If you have to eat something try to eat 50-100 calories of mostly carbohydrates – some warm milk – or a small bowel of cereal.  Then work on underlying issues so you don’t feel this way before bed and don’t “need” to eat something.

If you are prone to sleep problems do not eat a high protein dinner, as it is likely too activating for your metabolism.  Eat most of your protein at breakfast or lunch and eat mostly complex carbohydrates with moderate fat and vegetables for dinner.  Doing so naturally raises tryptophan levels before bed which in turn helps melatonin release – supporting sleep.

Seek relaxing activities, calming music, or some other way to help naturally wind-down and calm your mind if you are prone to sleep issues.  Avoid conflict before bed.

Managing Demands, Maintaining Energy, and Sleeping Better

Energetically getting through the day without excessive use of stimulants or a significant power outage is vital for a good night’s sleep.  Think of your body as a power boat going through the water.  The speed you travel is based on the demands of your day.  The wake behind your boat is the inflammatory trash that is building up which must be cleaned up during sleep.  If there is too much friction during the day your whole system heats up too much, a type of trash overload, inducing sleep issues.  Sometimes a particularly stressful event or worry about the future will push you into disrupted sleep.  If stress-related issues, including general demands, are not managed well then too much substance P can lock in that wired and racy-mind sleepless feeling even though your body may be quite tired.

Our most popular sleep support nutritional product is called RelaxaMag.  It is a combination of magnesium bound mostly to glycine, but also to vitamin C and krebs bionutrients.  Magnesium is a natural muscle relaxant.  Glycine, an amino acid, is actually a relaxing neurotransmitter in your brain.  Vitamin C and krebs bionutrients help chelate toxins to assist with house cleaning.  The real power in this product is that magnesium and glycine are the two key nutrients required for your brain stem to relax.  Take 2-3 before bed.  In many cases this is all a person needs, as it is enough to turn off stress activation and turn on sleep.*

The next product to try is low-dose melatonin (0.5 mg per capsule).  Melatonin is the key hormone that triggers sleep.  Its levels decline with age, but are often not functioning properly even in young adults.  Take 1-6 capsules before bed, starting with 1 and increasing as needed to find an amount that seems to help.  When melatonin supplementation is working well for you it is obvious that you go to sleep better and wake up feeling better.  The need for melatonin increases in the winter and when temperatures drop.* 

A third simple remedy, which is also my favorite remedy for small children, is high grade ocean Coral Calcium with naturally occurring magnesium.  ¼ to ½ tsp of this powder in a small amount of water before bed can really help calm restlessness, even restless or jittery legs.*  Many people use a combination of RelaxaMag, Melatonin, and Coral Calcium as their natural sleep enhancing system.

The other side of the sleep coin is having better and more consistent energy during the day, which enables you to arrive at bed without so much inflammatory wear and tear.  The most basic nutrient for this is Daily Energy Multiple Vitamin – the only product on the market today with all pre-energized coenzyme B vitamins and high malic acid to offset fatigue.*  The dose is 3-6 a day, use enough to feel an energetic difference.  If needed, add other nutrients for energy support such as Thyroid Helper, Iosol Iodine, Pantethine, Coenzyme Q10, and/or Activator Plus.  Any one of these can help you naturally make energy and they can be used in any combination.*  The goal is to use enough so that your energy comes on better in the morning, your mood stays more stable during the day, and you keep your energy going especially through the afternoon.  Some people with sleep issues cannot take too many energizing nutrients later in the day.