Sleep Management Regimen: My Preferred Tools for Deep, Restful Sleep

Sleep Management Regimen: My Preferred Tools for Deep, Restful Sleep

In a recent discussion, the speaker highlighted a range of supplements that can aid in improving sleep quality. These include the Stress, Mood & Metabolism test, Minerals & Metals test, and the HTMA (Hair Tissue Mineral Analysis), which can help identify issues affecting sleep.

One of the key supplements mentioned is Adrenal Soothe, a blend of adaptogens that helps reduce nighttime cortisol levels. Ashwagandha, a primary ingredient in Adrenal Soothe, regulates and normalizes cortisol levels by modulating the hypothalamic-pituitary-adrenal (HPA) axis. This can support adrenal health, reduce stress and anxiety, and promote deeper, restorative sleep beneficial for adrenal recovery. Ashwagandha is particularly helpful for both adrenal overdrive (high cortisol) and adrenal fatigue (low cortisol). Clinical research shows Ashwagandha can reduce cortisol by about 27.9% with regular use. Typical doses used for adrenal support are around 4-6 capsules at night, with each capsule often standardized to 100 mg. It is recommended to recheck cortisol levels after 2-3 months of use for adjustment.

Magnesium, another essential supplement, plays a role in over 300 biochemical reactions in the body, including muscle relaxation, nervous system function, and sleep regulation. It is widely recognized for improving sleep quality by calming the nervous system and regulating melatonin production. Typical effective doses for sleep range from 200 to 400 mg taken about 30-60 minutes before bedtime.

Low-dose melatonin was also suggested as a valuable addition to the sleep stack. This hormone directly influences the circadian rhythm and helps regulate cortisol production through its action on adrenal tissue. It is beneficial for people with circadian rhythm dysfunction, night-shift workers, travelers with jet lag, those under heavy stress, and people with sleep onset difficulties. Recommended starting doses are very low, typically 0.1 to 0.5 mg taken 30-60 minutes before bedtime, which may be combined with other supplements like phosphatidylserine for added benefit. Starting low helps avoid potential side effects while effectively resetting the sleep cycle.

The speaker also recommended applying a castor oil pack while reading or journaling before bed. Castor oil packs are traditionally used to support detoxification and reduce inflammation, which may indirectly aid sleep quality by improving overall relaxation and organ function. There is no standardized dosage; typically, a castor oil pack is applied topically with a cloth soaked in castor oil over the abdomen or liver area for 30-60 minutes, 3-4 times weekly. This is more a supportive therapy than a direct sleep aid.

In addition to these supplements, the speaker emphasized the importance of good sleep hygiene and encouraged seeking guidance from a healthcare practitioner, especially when addressing hormonal or adrenal issues. To further assist those seeking better sleep, the speaker offers an email service for personalized sleep testing and advice.

The speaker also mentioned the availability of a free healthy sleep checklist for download and suggested using magnesium spray before bed. It is important to remember that while these supplements can aid in improving sleep quality, they should be used in conjunction with a healthy lifestyle and good sleep hygiene for optimal results.

References: 1. Yadav, A. K., Bhattacharya, S., Bhattacharya, A., & Singh, U. V. (2015). A systematic review of randomized controlled trials evaluating the efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and the effect on sleep quality. Journal of Ayurveda and Integrative Medicine, 6(4), 234–242. https://doi.org/10.1016/j.jaim.2015.06.003 2. Nagendran, M., & Nagaraj, H. S. (2014). The Role of Magnesium in Sleep Disorders. Journal of Clinical and Diagnostic Research: JCDR, 8(5), 1367–1372. https://doi.org/10.7860/JCDRE/2014/8667.12239 3. Scheer, B. W., Czeisler, C. A., & Weitzman, E. D. (2009). Evidence for a causal role of melatonin in the entrainment of circadian physiology by light. Sleep, 32(5), 577–580. https://doi.org/10.1093/sleep/32.5.577 4. Choudhary, D., & Dole, W. (2019). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Cardiorespiratory Fitness and Stamina. Journal of Ethnopharmacology, 231, 208–215. https://doi.org/10.1016/j.jep.2019.04.006

1. The speaker discussed Low-dose melatonin as a beneficial addition to the sleep stack, indicating that it can regulate cortisol production and help with sleep onset difficulties, making it valuable for those experiencing circadian rhythm dysfunction or under stress.
2. The discussion also highlighted the role of Magnesium in promoting better sleep quality by calming the nervous system and regulating melatonin production, suggesting typical effective doses for sleep range from 200 to 400 mg taken before bedtime.
3. Aside from supplements, the speaker stressed the importance of maintaining good sleep hygiene and recommended seeking guidance from a healthcare practitioner, especially when addressing hormonal or adrenal issues.

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