I am still not sleeping well at night. I wake up too many times. The quantity and quality of my sleep are bad. I have listened to several of Dr. Mark Hyman's podcast on brain health and sleep. The one I listened to today was a teaser for an intense study on sleep issues. Even as a teaser, there was so much information to take in.
If you are like me and either can't fall asleep or can't stay asleep, I have included some links to the information from the podcast I listened to today. I wish I could give you a link to the podcast but it was one of those podcast you had to sign up for. Ba Hum Bug!
First I learned how important Melatonin is to the sleep-wake process. I didn't know that Melatonin is a hormone released by the Pineal Glad. A hormone? I thought it was just a vitamin. Dr. Hyman says there are studies showing that Melatonin helps prevent Cancer. What a big statement. He went on to say that lack of sleep correlates with getting cancer. So poor quality sleep is tied to getting cancer.
For those of us with poor quality sleep, this is scary news. I personally haven't slept well since before my teen years. While I can't undue all of the damage I have accumulated, I can add Melatonin to my nightly pill regimine. Regarding the dose, I have no clue and will talk to my doctor about that.
Another thing to talk to your doctor about is your Iron level as low iron can cause sleep disruptions. I don't know the last time I had my iron level checked. Adding to my list of level checks the next time I have my lithium done.
He also said you need to keep your B vitatimins up, specifically B6 and B12.
Lack of sleep has also been connected to Alzheimers Disease, which is a disease of inflammation. Lack of sleep also is tied to obesity, weight gain, and depression.
Dr. Hyman says part of how he manages his sleep is through a healthy sleep routine. First he doesn't eat or drink three hours before bed. That is a really difficult one for me as we eat within three hours of bed and I usually have a drink at the end of dinner into the evening. He also has no screen time three hours before bed. I am on my phone right up until I put my head down on the pillow. Already there is some work for me to do to create a healthy bed time routine.
He said he meditates at least once a day for 20 minutes and a second time if he can squeeze it into the afternoon. He goes to bed early each night after a long hot bath with lavender essential oil. The hot bath raises his body temperature which makes it easier to fall asleep and his body cools down. He said the lavender oil lowers cortisol which is the fight or flight hormone. So lowering it helps calm his brain.
The final thing he mentioned was to add Magnesium to your sleep cycle pill regimine. Magnesium is a mineral that helps to calm and relax the mind and body. You can take this orally or in the form of a epsom salt bath. Again, I need to talk to my doctor to see what a safe and effective does is of these pills. Taking more than needed of some vitamins and minerals can cause severe diahreah. Nobody has time for that shit!
https://www.sciencedaily.com/releases/2019/02/190227173111.htm Not All Sleep Is Equal
https://www.helsinki.fi/en/news/health-news/deep-sleep-cleanses-the-brain Deep Sleep Cleanses the Brain
https://www.karger.com/Article/FullText/490349 The Glymphatic System and Waste Clearance with the Aging Brain
https://www.theguardian.com/science/neurophilosophy/2015/aug/22/how-to-optimise-your-brains-waste-disposal-system How to Optimize Your Brain's Waste Disposal System
https://www.awakeningfromalzheimers.com/for-a-healthier-brain-sleep-like-this/ For a Healthier Brain Sleep Like This