Mental Melissa
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One in Five suffer with Mental Illness.
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Sweet, Sweet Sleep

11/11/2019

1 Comment

 
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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!  

I take 

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

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1 Comment
Dyane Harwood
11/13/2019 08:27:22 pm

GREAT topic and post!!!!!

I also wake up too many times! My sleep totally sucks and it has sucked for so long.

I've been taking magnesium glycinate @ bedtime (per a psychiatrist's recommended dosage) but to no avail. If I take melatonin, it makes my mind race - oh, the irony....

I don't do the healthy habits Dr. Hyman does (i.e. don't eat 3 hrs before bed, screen usages, etc.) Ugh. I like his bath idea and hopefully I will get off my ass and I will try that. I need to get some lavender oil.

Several months ago, I listened to an amazing (and really long, but interesting) sleep-themed podcast on Melanie Avalon's podcast with sleep expert & former navy seal Dr. Kirk Parsley. He's brilliant,, funny, irreverent - I really enjoyed it.

And surprisingly he disagrees with taking melatonin supplements. He says (and I grossly paraphrase) it messes with the body's natural functions and it's agood in the short-term, but bad in the long-term. Here's the link & show notes below in case you want to check it out. While he does sell a supplement of his own, I wasn't turned off by it. I might look into it since nothing helps me. I also need to try Dr. Hyman's suggestions - all of them, ahhhh! Thank you so much for this super-awesome post, Melissa!



"Dr. Kirk Parsley: Sleep Hygiene, How To Fall Asleep, Melatonin, Insomnia, Optimal Sleep Time, Morning Vs. Night People, Light And Sleep, Caffeine And Alcohol, Sleep Drugs, CBD, And More!"


https://podcasts.apple.com/us/podcast/the-melanie-avalon-podcast/id1474706111


SHOWNOTES

GET SLEEP REMEDY Dr. Kirk Parsley's Sleep Remedy: Sleep Remedy was developed by Dr. Kirk Parlsey after years of research and experimentation to naturally restore sleep to the sleep-deprived, insomniac Navy Seals. Rather than knocking you out with drugs, this simply provides the necessary neurotransmitters and nutrients in the perfect amounts to naturally support your body's sleep process. Use The Code MELANIEAVALON For 10% Off!!

​​2:40 - LISTEN ON HIMALAYA!: ​Download the free Himalaya App To Listen 24 Hours In Advance!
​3:15 - Dry Farm Wines: Use The Link DryFarmWines.com/melanieavalon To Get A Bottle For A Penny!
5:40 - Dr. Kirk Parsley's History
11:30 - Dr. Parsley's Sleep History : Treating The Seals
24:40 - What Is Sleep?
27:20 - Is Sleep Reality?
29:40 - Can You Hack Yourself For Less Sleep?
31:30 - Do We All Need 8 Hours Of Sleep, Or Is It Intuitive?
34:00 - Sleep Debt
37:45 - Sleep Deprivation and Performance
45:35 - Are We Naturally Early Morning People?
57:50 - Do You Need To Sleep Straight Through The Night?
1:02:15 - How Sleep Works (Sleep Pressure And Clearing The Gunk!)
1:04:15 - ATP, Caffeine, & Sleep Cycles
1:10:30 - JOOVV: Use The Link Joovv.com/melanieavalon With The Code MelanieAvalon For A Free Gift From Joovv!

1:12:00 - How Do Common Pharmaceutical Sleep Aids And Antihistamines Work?
1:21:15 - All About Melatonin
1:28:15 - How Does Eating Affect Sleep?
1:36:10 - Melanie's Sleep Hygiene
1:38:00 - Coffee And Caffeine
1:41:30- Coffee Alternatives (Tea, Walking, Nicotine)
1:49:15 - Cold Showers
1:51:15 - Food Sense Guide: Get Melanie's App To Tackle Your Food Sensitivities! Food Sense

1:52:00 - CBD For Sleep
1:81:00 - Joovv Red Light Therapy And Sauna Treatment
2:04:15 - Alcohol And Sleep
2:04:30 - Dry Farm Wines: Use The Link DryFarmWines.com/melanieavalon To Get A Bottle For A Penny!
2:04:55 - Should You Worry About Sleep If You Feel Like You're Sleeping Well?
2:13:00 - The #1 Factor For Getting Good Sleep
2:20:50 -Meditation And Sleep
2:21:15- What To Do When You Can't Fall Back Asleep
2:27:05 - How Does Sleep Remedy Work?
2:35:20 -Dr. Kirk Parsley's Sleep Remedy: Use The Code MELANIEAVALON For 10% Off!!

2:35:35 - Instagram Giveaway: Follow @MelanieAvalon, follow @SleepRemedy, And Comment Your Favorite Sleep Hack To Enter To Win A Bottle Of Sleep Remedy!

2:37:25 - Can Anyone Fix Their Sleep?

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    I am Mental Melissa and I have Bipolar. I am looking to connect with others suffering with this disease and the people who take care of us!

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