Difference between revisions of "Sleep"
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+ | * Valerian extract - reduced slow-wave sleep latency and increased its duration. Reduced wakeup frequency in insomnia patients.<Ref>https://www.ncbi.nlm.nih.gov/pubmed/10761819</ref><ref>https://www.ncbi.nlm.nih.gov/pubmed/18559301</ref> | ||
==Combos== | ==Combos== |
Revision as of 23:40, 5 January 2020
Contents
Physiology - What Happens During Sleep
Light Sleep
Deep Sleep
What happens during deep sleep?
- Flushing of cerebrospinal fluid clears waste products from brain [1]
REM Sleep
Problems that arise due to lack of sleep
- Reproductive
- Men who sleep 5 hours a night have significantly smaller testicles than those who sleep 7 or more [2]
- Cardiovascular
- Immune
- Learning & Cognition
How to Increase Sleep Quality
Practices
- Exercise
Self Hypnosis
Method 1 Close your eyes and let an image form. Ask yourself the details of that image–what is it? What does it look like? What will it change into? Every time you get distracted, keep going back and questioning the image.[3]
Method 2 Generate a number between 1 and 100. Hear it spoken and visualize it. Repeat.[3]
4-7-8 Breathing
Popularized by Dr. Andrew Weil, this breathing pattern has a large amount of anecdotal evidence pointing towards its being beneficial for both lowering anxiety and helping with sleep.
Instructions
- Adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
- Fully empty lungs of air
- Breathe in quietly through the nose for 4 seconds
- Hold your breath for a count of 7 seconds
- Exhale forcefully through the mouth while pursing the lips and making a "whoosh" sound, for 8 seconds
- Repeat this cycle 4 times
Therapies
Binaural Beats
Binaural beats occur when a sound is played via headphones with a difference in primary frequency between the right and left sides, e.g. a 250Hz primary signal with one side playing 253Hz will produce a "beat" of 3Hz. This is the same frequency associated with Delta waves in the brain, and the use of binaural beats has been shown to be able to induce these brain waves, and in doing so impact sleep.
- Binaural beats with a carrier of 250Hz and a beat of 3Hz was shown to increase the duration of N3 (deep) sleep stage [4]
Tools
https://mynoise.net/NoiseMachines/pureBinauralBrainwaveGenerator.php
Mouth Taping
Breath-right strips.
Ear plugs
Sleep Mask
Wave machine / white noise / fan
Supplements
- Melatonin
- NOTE: One study found 0.3g to be the ideal dose. 3g had a positive impact on sleep but also induced hypothermia (being too cold during sleep) and caused melatonin levels in the blood to remain elevated the next day (which can lead to groggyness).[5]
- 5-HTP - melatonin precursor [6]
- Magnesium (not malate, glycinate one of the best options)
- L-tryptophan
- GABA [7][6]
- forbose
- oxaloacetate
- L-tyrosine
- CBD
- Glycine
- Vitamin C
- Valerian extract - reduced slow-wave sleep latency and increased its duration. Reduced wakeup frequency in insomnia patients.[8][9]
Combos
Doc parsley's Sleep remedy - https://store.docparsley.com/products/doc-parsley-sleep-remedy-single
Polyphasic Sleep
Most people sleep only at night, in one block. Polyphasic sleep is any sleep pattern that incorporates multiple blocks of sleep, and has been shown to have the potential to lower the total required number of sleep hours in the day whilst maintaining function. https://polyphasic.net/polyphasic-sleep/schedules/everyman/
Sleep Hacks for Memory Enhancement
- "A widely held model assumes that this is because newly encoded memories undergo covert reactivation during sleep" - by presenting an odor or sound during the context of the initial memory formation and then having said stimulus present during deep sleep, it has been shown to enhance recall the next day.[10]
- fMRI revealed significant hippocampal activation in response to odor re-exposure during deep sleep.
- One study using ocean sounds for this type of memory enhancement did not demonstrate any improvement. [11]
- "Slow-wave sleep (SWS) slow waves and sleep spindle activity have been shown to be crucial for memory consolidation. Recently, memory consolidation has been causally facilitated in human participants via auditory stimuli phase-locked to SWS slow waves"[12]
Sleep Trackers
Oura Ring
Reliability
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095823/
- ↑ https://science.sciencemag.org/content/366/6465/628
- ↑ http://jcsm.aasm.org/ViewAbstract.aspx?pid=31409
- ↑ 3.0 3.1 https://tim.blog/2019/08/16/safi-bahcall/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165862/
- ↑ https://academic.oup.com/jcem/article/86/10/4727/2849013
- ↑ 6.0 6.1 https://www.ncbi.nlm.nih.gov/pubmed/27150227
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/26052150
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/10761819
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/18559301
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/17347444
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591875/
- ↑ ncbi.nlm.nih.gov/pmc/articles/PMC5806588/