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Hi, this is Doctor Justin here. And today's talk is on sleep issues.
I think everyone knows someone that has a sleep problem, maybe you do yourself.
Sleep issues are very very common and sleep is very important because most of your growth
hormone output actually occurs between 10 pm and 2 am.
So we really wanna make sure we're getting to bed on time and getting high quality sleep.
So when we go to sleep, we actually go into four faces a deep sleep so we start off we
start of at Phase 1. And as we get into deeper, Phase 2.
Then we hit Phase 3 and Phase 4, which we consider RIM sleep and this is where a lot
of the restoration occurs. So we wanna make sure we're getting all phases
of sleep. So, essentially, we go through Phase 1, to
2, to 3, to 4 and then we go back out to 4, to 3, to 2, to 1.
So we want to make sure we hit all phases so that we can get optimal growth hormone
output and this is gonna to help us restore our mind/our body/our muscles, so we can be
ready the next day, There are common sleep aids out there, on
the pharmaceutical side like Ambien and Lunesta, and these may help us sleep but one of the
big side effects of these medication is that you don't feel rested when you wake up.
And the reason why that happens is because we only get into Phase 1, Phase 2 sleep.
We don't really get into the deeper Phase 3 and Phase 4 sleep cycles, so our sleep isn't
as restorative, we aren't able to restore our nuero-chemicals and, our body and our
growth hormone levels, optimally, so we don't feel as good in the morning.
So, why is that? Some of the common factors as to why we can't
get to sleep is that we just have too much energy before we get to sleep.
We maybe have, our cortisol levels are too high or we have too much anxiety.
So, what's driving that? Well the first things' first is our sleep
environment. Is our temperature right?
I like 65 to 69 degrees fahrenheit for a temperature in the bedroom.
This is very important, so we don't wake up sweating.
If you are waking up sweating, sometimes it's helpful to wear socks or to wear more clothes
because some people overheat because they actually aren't wearing enough clothes.
Their body starts increasing their body temperature and then their body overshoots and then you
start sweating. If the temperature is correct in the room
and you're not wearing too many blankets, then try to put on some additional clothes
that may help your body regulate its temperature better.
And next there's light, if we're having lights in the room, alarm clocks, a night light on,
maybe being exposed to too much TV/tablet or laptop in bed.
The lights are going to stimulate, essentially, cortisol and cortisol is on a sea saw of melatonin,
so cortisol raises melatonin drops. And melatonin is that hormone allows us to
sleep a lot and deeply. So, again, all lot of the solutions don't
resolve around just taking melatonin. We wanna do a lot of things on our lifestyle
side that will allow us to, essentially, to relax and decrease cortisol and increase melatonin
naturally. So, the sleep stuff like the lights, decreasing
TV right before bed, decreasing our laptop use, making sure our curtains are really dark
outside and keep outside light out, keeping alarms clock lights down, keeping the cellphones
away from the bed. All other light, just keeping it totally out
of the room so that it's pitch black. And make sure that you put your cellphone
on airplane mode so that we don't have that EMF floating around the room, which can help
keep us up as well. So what can you do on the supplemental side?
Well, there are some amino acids that can help lower the cortisol.
I'm a big fan of phosphorylated serine, I'm a really big fan of looking at your adrenals
before bed. So, there are tests, such as cortisol rhythm
test, which can measure your cortisol throughout the entire day.
And cortisol is typically high in the morning to help us wake up and lower at night.
So it's really good to get this test done so that you can see where your cortisol levels
are at. And if they're elevated at night, there are
some specific serine amino acids that can actually help lower that cortisol level and
allow you to start relax more. Also there are some natural herbs like Valerian
and Elthyianin, and things like that, and lemon balm, that are natural benzodiazepines,
Xanax, it's more of a natural approach without the side effects and can reduce that anxiety
so that it's easier for you to relax around bed time and so that you don't feel so anxious.
But doing all of the lifestyle things are going to help tremendously.
Alright, now, what if you're waking up in the middle of the night.
Well some of the main driving factors of waking up can be, essentially, low blood sugar.
When our blood sugar drops in the middle of the night, it causes an adrenal or our cortisol
or our adrenaline release from our blood sugar glands to help raise our blood sugar back
up. And when our blood sugar comes back up, it
wakes us up. So that we feel a bit jittery or our heart
is palpitating when we get up and that's because our blood sugar dropped.
So that's happening to you, um some high quality proteins and fats an hour or two before bed
can be very helpful. Many people say that we shouldn't eat before
bed but I'm a very strong advocate, you're not getting a little bit of protein or fat
a couple hours before bed, you're blood sugar may drop in the middle of the night and you
may wake up. And also, some people wake up as well if they're
having toxicity issues. And Chinese medicine the liver hours between
one and two am. So consistently waking up at the same time,
looking at toxicity level or running a organic acid test in regards to toxicity can be helpful
so you can see what pathways are not working properly.
So there are many things that can be used, I am a big fan of not going after melatonin
right away. There are a lot of things that can be used,
specific amino acids and herbal blends that can be used.
Evaluate exactly what's driving your sleep issues and then fix it specifically.
If you have any other questions in regards to your sleep issues, feel free and visit
justinhealth.com. You can watch more of my videos.
And or call or email the office, we look forward to helping you.
Thanks, I hope you enjoyed the video.