ULC Episode 18, Insomnia, The Waking Nightmare
In the latest episode of Unpacking Life’s Crazy, I dive into the details of my life long battle with insomnia and recent nightmarish sleep study experience. I also share the tips and tricks I use, with mixed results, in a constant attempt to get 8 hours of sleep each night.
This blog dosen’t to go over all of that, but for those who’ve watched or listened, here’s the recap of sleep hygiene and the supplements mentioned in this episode.
First the hygiene:
• First morning light to set your circadian rhythm
• Turn off screens an hour before you plan to sleep or use blue light blockers.
• Put away your phone and all social media an hour before bedtime.
• Take a hot bath or hot shower before bed. To raise your body temperature so it will then drop which helps you sleep.
• Use your bed for sleep and sex, ONLY! No screens in the bedroom. Except your phone to turn on the sleep app then put it away.
• Use black out curtains in your room, make sure there are no electronic lights in your room.
• Sleep with an eye mask.
• Use lavender in the bath, a couple drops on your eye mask, even in your bellybutton.
• Wear socks if your feet get cold at all. Warm feet help you sleep.
• Keep the room cool, if possible.
• Use the Sleep Space app to track your sleep and for the relaxation and background sleep sounds.
6 Supplements for Sleep:
• Vitamin K2 + D3, 100mcg & 125mcg X 2, taken in the AM.
• L-Theanine 200mg. good for stress, ADHD, lowering heart rate and reducing insomnia.
• Gaba 500 – 1,000 mg. for insomnia.
• Cannabis Capsules, 1:1 CBD/THC
• Phosphatidyle Serine 400mg, taken when waking before dawn to reduce cortisol levels.
• Melatonin 5mg quick dissolve if it has been 20 or 30 minute and you still aren’t asleep.
After recording the episode, I discovered a new supplement, which I’m trying for the first time this week called Glycine. The recommended dose is 3gr.
Glycine is touted as a powerful antioxidant, aids in the absorption of collagen, lower risk of type 2 diabetes, protects the liver from alcohol damage, and, most importantly, allows one to fall asleep more quickly, have better sleep quality and feel less drowsy the following day.
I will let you know how it works for me in a future blog or podcast.