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Sleep Tips

Inner Circle Member Forum >> General Discussion >> Sleep Tips

Bob Niland

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Posted: 9/26/2017 2:38:22 PM
Edited: 9/29/2018 11:44:18 AM (2)
 

Sleep Tips

Page edition: 2018-09-29


This is not a trivial matter. Its prominence continues to rise in Dr. Davis’ books, earning 4 pages in Undoctored (304-308 of the print edition), and this 2018 blog post: .

Here’s what I’ve been conjecturing for some time:

  • For people on standard diets, daytime sleepiness is commonly a result of blood sugar excursions. These recede rapidly when following the Undoctored or 2014+ Wheat Belly programs. If diet isn’t corrected, the remainder or these tips are apt to be of limited value.
     
  • If you are working evening or night shift, bid on a day job or apply elsewhere. Shift work is frankly carcinogenic per IARC (Group 2A). Adjusting your personal environment, circadian rhythm and metabolism to compensate for this, ranges from extremely difficult to impossible. The shift premium is no prize.
     
  • If snoring is present, get checked for sleep apnea, which is a serious hazard (esp. if your day job is driving trains). If you have weight to lose, there’s an excellent chance the apnea will vanish with it. Despite what you see in TV adds, no, CPAP may be "normal", but it is not healthy, and is very far from optimal.
     
  • Supplement magnesium to program target. As this is usually balanced across the day, biasing it toward evening may not be necessary.
     
  • Remediate gut health — add daily prebiotic fiber to diet, avoid gut and microbiome antagonists, and consider a course of a quality high-potency probiotic. This often has a profound effect on both sleep and dream quality. Unless contraindicated, L.reuteri yogurt can have material sleep benefits.
     
  • Get adequate hydration (and not all just before bed).
     
  • Avoid alcohol 4 hours before sleep.
     
  • Consider not eating, period, 4 hours before sleep.
     
  • Supplement Vitamin D in the AM, which mimics sun exposure, although getting actual sun exposure early is ideal.
     
  • Obey the sun. Get to bed as soon after sundown as possible. Maintain a regular sleep schedule. In any event, avoid all bright and blue light after sundown, and continue to avoid them if you need to arise in the night.
     
  • Get bright light in the AM. Look at the sky (although not directly into the sun, of course).
     
  • Don’t exercise at night.
     
  • Set thermostat for cool bedroom overnight (well under 75°F/24°C).
     
  • Limit caffeine after 2PM.
     
  • Consider having a sleep study done, or invest in a wearable device that tracks aspects of sleep quality.
     
  • Consider melatonin and tryptophan supplementation. Undoctored, page 307 covers dosing.
     
  • Look into physiologic and psychological techniques that can enhance relaxation and sleep.

If you have daytime sleepiness, and it’s not clearly optional blood sugar excursions, one or more of the above are suspect causes or corrective measures.
___________
Bob Niland [disclosures] [topics] [abbreviations]

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Joe E O

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Posted: 9/28/2017 7:18:16 PM
 
I am trying "doc parsley sleep cocktail" tonight for the first time. Highly recomended by Rob Wolf. 
Interestingly it has Vitamin D in the "cocktail"

Wish me luck!

Joe E O 


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Bob Niland

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Posted: 9/28/2017 8:01:22 PM
 
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Joe E O

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Posted: 9/29/2017 8:33:47 AM
Edited: 9/29/2017 12:47:56 PM (1)
 
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Dr. Davis

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Posted: 9/29/2017 2:31:35 PM
 
An excellent summary, Bob!
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