@Outdoctrination: 7 tools for deep, euphoric sle...

7 tools for deep, euphoric sleep (🧵1/14):

#1 BAKING SODA

Baking soda can help with sleep, in part because it can reduce cortisol.

Baking soda (bicarbonate) reduces acidity.

Excess acidity in the body, or a lack of bicarbonate, can raise cortisol.

Countless people report better sleep with it!

Baking soda baths have recently been shown to be an absolute Godsend for sleep in a clinical trial.

The bath:

⬩Increased sleep efficiency
⬩Reduced the time to fall asleep
⬩Reduced waking during sleep
⬩Increased total sleep time
⬩Reduced markers of stress

1g/L of bathwater.

View Tweet

Baking soda can also help prevent you from getting up in the night to pee.

‣ Decreases night time urination
‣ Improves daytime energy
‣ Massively improves subjective sleep

in another human study.

1/2 - 2 tsp dissolved in water is a good range to experiment with.

View Tweet

#2 GROUNDING

Mats have consistently been shown to improve sleep.

Here it was used to connect people to the earth through the night.

They reported back a near ZERO on the sleep quality index,

meaning they had literally NO problems at all with sleeping.

Grounding markedly improves sleep quality in a clinical trial.

Every single person who started grounding reported an improved feeling of being rested upon waking.

Near complete improvements were also seen in:

⬩Time to fall asleep
⬩Sleep quality
⬩General well being

Grounding works by reducing inflammation + cortisol by supplying free electrons from the earth.

Sheets like the ones below can be used nightly (affiliate). lddy.no/1n5a8

#3 GLYCINE

A powerful sleep enhancer.

3g before bed clinically has shown:

⬩Increases subjective sleep quality
⬩Decreases time to fall asleep
⬩Increases cognitive performance the next day

in part due to its ability to regulate the circadian rhythm in the suprachiasmatic nucleus in the brain.

Glycine is literally a sleep cheat code for many.

3 grams of glycine in this study before bed:

⬩Improved subjective sleep rating
⬩Decreased levels of fatigue the day after
⬩Increased feelings of "liveliness" & "clear-headedness"
⬩Stabilizes sleep patterns
⬩Increases deeper sleep

If you can't stay asleep (or wake up to pee), you need to try GLYCINE.

3g before bed reduces:

⬩Night time urination
⬩Urination urgency
⬩Blood pressure

Glycine acts as a neurotransmitter that inhibits the nerve's contractions in the bladder through the night.

#4 MAGNESIUM

Magnesium in this study:

✓ Decreases wakefulness
✓ Increases slow wave sleep (delta, sigma waves)

It likely exerts benefits by counteracting glutamate signaling and promoting GABA signaling in the brain.

Magnesium L-Threonate powerfully improved sleep quality in this study.

1 gram per day improved:

◇ Sleep quality
◇ Time to fall asleep
◇ Grouchiness next day
◇ Energy next day
◇ Alertness / energy next day
◇ Mood

Threonate form reaches the brain better than other forms of magnesium.

#5 BLUE BLOCKERS

Blue light blocking glasses are therapeutic for sleep.

Bright / blue light is a potent signal of wakefulness.

This type of light directly inhibits melatonin & stimulates cortisol production.

Good thing it's emitting from every device in your house.

Blue light disrupts sleep - blue blockers can help restore sleep.

Being in a room of blue light prior to bed:

◇ Increases awakenings
◇ Decreases deep sleep
◇ Alters overall sleep pattern

while blue blockers helped reverse these changes.

These are the blue blockers we use personally and with our clients.

20% off using this link below (affiliate). emr-tek.com/collections/bl…

You can also use this setting on your phone to further limit blue light exposure from your phone.

View Tweet

#6 L-THEANINE

400 mg in this study:

◈ Improves overall sleep quality
◈ Reduces night time waking
◈ Boosts sleep efficiency

by regulating GABA, glutamate, and glycine balance in the brain.

L-Theanine completely stopped cortisol in response to stress in this paper.

200 mg. It increases:

• GABA
• Dopamine
• Glycine

while lowering serotonin in the brain, all of which suppresses the HPA axis and thus cortisol release.

This is part of why it is so relaxing and helpful for sleep.

#7 GABA

GABA cut insomnia severity in half in this trial.

300 mg daily for 4 weeks:

• Insomnia severity index halved
• Less time to fall asleep
• Longer sleep time
• Less night-time awakenings

As effective as some prescriptions, with none of the side effects.

GABA induces deep, euphoric sleep.

100 mg taken nightly:

• Reduces time to fall asleep
• Increases deep (slow-wave) sleep
• Higher sleep satisfaction
• Improved morning energy

One of my absolute favorite sleep supplements.

All of these are awesome tools, but sleep issues are often a sign of something deeper that needs to be corrected.

If you want some help from us with that, schedule a free call with us here. We take clients virtually worldwide: go.prism.miami/consultation