Sleep Hacking W/ Biochemistry

Hi guys!

I'm looking into hacking my sleep - majorly for 2013.

Lately I have struggled to get to bed - and sleep has been something that has plauged me for quite a while. I've used such things as Valarian (with not much help) and Resurrect PM by Ronnie Coleman (which knocks me out hard, but theres so much in it that its a risky product for my kidneys).



http://www.bulletproofexec.com/sleep-hacking-part-3-falling-asleep-fast-with-biochemistry/



Anyway - to the point, in the above link theres a pretty solid list of supps that I have never tried before. What I'm wondering is, which supplements do I use, and from personal experience does anyone have some good examples of products they use.

I'd like one I could use daily without getting too much of a tolerance to, but im not sure which of those would come under the category - im interested to try GABA, but can I use this daily safely?



The melatonin is another interesting one, but I just have no idea of the side effects attributed to the supplements, would be great to get some feedback!



Thanks Heaps!

Comments

  • Welcome to the Bulletproof forums.



    I highly recommend that you get a Zeo. It is a great tool that many of us use for tracking sleep. I would recommend that you begin with magnesium supplementation and developing good sleep hygiene before trying out the other stuff.



    Start with 600mg of magnesium citrate one hour before bed.

    Make sure that you wake up at exactly the same time every day.

    Keep your thermostat set for 73oF/23oC.

    Some people report that taking a tablespoon of raw honey before bedtime will help.

    Make sure that there is no light in your bedroom--especially LED light.

    Try to avoid the blue light side of the spectrum (or get blue blocker glasses) at least an hour before bed.

    You may also try and reduce your sleep by an hour or two for a while. This has been shown to help a lot of people who have trouble falling asleep.



    If this does not work for you, maybe someone else could help you with neurotransmitter and hormone supplements. I do not believe in their long term effectiveness.




  • You may also try and reduce your sleep by an hour or two for a while. This has been shown to help a lot of people who have trouble falling asleep.



    If this does not work for you, maybe someone else could help you with neurotransmitter and hormone supplements. I do not believe in their long term effectiveness.




    I'll look into the Zeo.

    To be honest, I do not really struggle with the quality of my sleep, the issues I have are getting to sleep initially. I take magnesium daily, would be probably around 400mg per day at the moment with all of my other fresh food would be suprised if I dont get enough magnesium, but I'll try the 600mg before bed. The lighting issue is a hard one, need to invest in new curtains and tape over my aircons lights.



    I should add in that I eat a predominantly very healthy diet, and I workout 5 times per week. I also have been reading for 30 minutes before I go to bed, but will try one hour to lengthen that out a bit. I also meditate for 20 minutes with theta brain entrainment everyday.



    Why dont you believe in their long term effectiveness Jason? Dave gives off the indication off the opposite in this post = http://www.bulletpro...h-biochemistry/
  • Phytic acid, among other things, will chelate magnesium before it gets absorbed by the lower intestine. How much grain, rice, nuts, etc., do you eat?



    I do not believe in the long term effectiveness of melatonin because of hormesis. I would only recommend it to someone in extremely small doses for overcoming jet lag. The same with GABA. If you shut down receptors in you brain, guess what happens over time? If you want to try them out, go for it. I am just a musician, not a doctor, and I am often wrong about these things.


  • Phytic acid, among other things, will chelate magnesium before it gets absorbed by the lower intestine. How much grain, rice, nuts, etc., do you eat?



    I do not believe in the long term effectiveness of melatonin because of hormesis. I would only recommend it to someone in extremely small doses for overcoming jet lag. The same with GABA. If you shut down receptors in you brain, guess what happens over time? If you want to try them out, go for it. I am just a musician, not a doctor, and I am often wrong about these things.




    This is exactly why I am hesitant about taking it reguarly! I would love to consult a sleep specialist about this.



    I eat nearly no bread, maybe 1 or 2 peices a week. I eat rice very occasionally, like it im out for dinner, same with pasta. Nuts I eat a little bit more so, but still irreguarly. The most common grain I eat is Muesli as I have oats, bluberries and yoghurt for breakfast. Any suggestions about phytic acid?
  • I have not hammered out magnesium in my research to where I one hundred percent know exactly what is happening; but there is one thing that I do know: phytic acid prevents magnesium absorption. There are microorganisms in the lactobacilli family that convert the outer layer of grains to phytate through the enzyme phylase which is ionic and bonds to minerals so that they are not absorbed. You should either limit your phytic acid sources, or up your magnesium supplementation level. Almonds, and oats are major sources of phytic acid! They contain much more than wheat by volume.



    A low toxin, anti-inflammatory diet may help you fall asleep faster. How is your omega 3 to omega 6 ratio?
  • Your making some awesome points I haven't really thought about.

    I take fish oil and multivitamins every morning, I eat canned tuna at least once a day and tend to have salmon once a week at night, though I havent tracked my exact omega3 to 6. Any advice in this?
  • I would stay away from vegetable oils to help eliminate omega 6. The next time you reorder, you may consider switching to krill oil rather than fish oil. If you eat a lot of tuna, you may want to chelate the mercury with a ton of chlorella. I take twenty or more servings when I eat sushi. It will get expensive after a while, so you may want to switch to a lower toxin fish like salmon, sardines, sole, or something like that.
  • What are the issues with the mercury? I eat a lot of sushi too when I think of it...which reintroduces rice into the spectrum...
  • White rice is generally okay. Mercury is a neurotoxicant. It is best to stay away from mercury (both the planet and the element.)
  • Would taking so much chlorella have any effects on the digestive system?
  • It is just broken-cell algae, so it will probably have a more damaging effect on your pocketbook.
  • MaverickAzzMaverickAzz Powerful
    I've found a neat little supplement to help you get to sleep better... various celebrities like it too...



    Propofol. image/icon_cool.gif' class='bbc_emoticon' alt=':cool:' />

    No sorcery, just science. 

  • MaverickAzzMaverickAzz Powerful
    Robin Williams: taking propofol to sleep is like undergoing chemotherapy because you're tired of shaving your head!

    No sorcery, just science. 

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