SLEEP PROTOCOL

Below I am going to outline my basic go-to sleep protocol.

Sleep is one of the most overlooked and underrated tools for recovery! The old adage “I can sleep when I’m dead!” is tired and outdated. 7-9 hours of sleep is imperative for optimal performance both mentally and physically. If you are not getting adequate and restful sleep I can assure you, you aren’t performing the way you should! You are probably exhausted, stressed, anxious, and more than likely, depressed as well.

Now obviously every person’s individual needs will be a bit different and you should contact a professional (like myself ) before starting or taking any supplementation of any kind. However, I have found this particular list of items to be most beneficial when it comes to getting restful and restorative sleep!

• Go to sleep and wake up at the same times every day (even on the weekends)
  • If your job/career allows for this, this is one of the most benenficial items on this list. it enhances your bodies natural circadian rytthm and helps your brain to process out Amyloid Beta. A peptide that induces plaque buildup in the brain that has been associated with Alzheimer’s disease.
  • This will also allow for your body to more naturally produce and secrete serotonin and melatonin at the propper times to iduce restful sleep.

• No screens within 30-60min prior to getting into bed
  • This one is difficult for most people especailly when making the ” I use my phone as an alarm” excuse. cell phones, televisons, computers and tablets all emit blue light (yes even if you have the blue light filter on”. The light from these screens keeps then body from releasing melatonin which in turn will cause your sleep to be disrupted. Supplementing with melatonin is NOT a fix for this! melatonin supplementation has actually been shown to make the serotinin/melatonin release schedule WORSE! and I don’t reccommend supplementing with it. Instead turn your TV off, leave your computer and your cell phone out of your sleep space and ensure your room is actually dark.
  • Scrolling through your phone immediatly before bed also keeps your brain engaged and makes it harder to fall asleep and stay asleep.

• Try to keep the tempurature in your room/sleep space between 60-67 degrees
  • This might sound crazy to some, and trust me I have heard it all, “im going to freeze!” Well, science has shown us that between 60-67 degreesF our bodies are able to get the most resful and restorative sleep. Now that doesnt mean you can’t use blankets, it just means the ambient tempurature should be within that range if possible.

• Room/Sleep space should be dark with no light sources
  • Any light, even red light, will keep your brain enganged while you sleep and hinder you from getting the best sleep possible. Studies have even shown that when children sleep with night lights thier performance is drastically decreased, brain function and overall cognitive function is drastically decreased as well. Along with the occcurence of night terrors and nightmares is actually INCREASED when using a night light.

• Never work in your sleep space
  • This one might not be obvious but it makes sense when you think about it. Your sleep space should be clean and uncluttered. You should never work in your sleeping space because your brain now associates that space with work and stress rather than with sleep and rest. Pretty simple.

• Pillows and matress should be optimized for your particular sleep style
  • This one is more difficult for some because good pillows and matresses can be quite expensive, however, sleeping with a good pillow and matress can change your whole life if you have been using poor quality ones in the past. your head and neck should be cradled and your body should be supported with weight distributed evenly. Side sleepers and back sleepers will have different needs when it comes to this.

• No caffiene or stimulants within 6 hours of your prescribed bedtime
  • This should be self explainitory, but using stimulants too close to bedtime will hinder the bodies ability to fall asleep and stay asleep. limit caffine use in general and try to stay away from stimulants within that 6 hoiur window from sleep time.

• Immediately upon waking get out of bed
  • This one is important especially for all of you “snoozers” out there. It is good practice to get out of bed immediately upon waking and get your body moving, get the blood flowing and drink a glass of water. I prefer doing a 1 minute power stance and then a short meditative mobility movement in the morning but thats just part of my daily routine and I will talk about that in another post.

Sleep Protocol Supplementation

This is just an example supplementation protocal I suggest for optimizing restful and deep sleep. Contact me if you would like to have me customize a plan for you and your specific needs!

• Magnesium Glycinate 400mg 1-2hrs prior to bedtime
• Apigenin 100mg 1-2hrs prior to bedtime
• L Theanine 200mg 1-2hrs prior to bedtime
• Zinc 15mg 1-2hrs prior to bedtime
• 5 HTP 100mg 1-2hrs prior to bedtime

Now again this is just an example protocol. Individual needs will differ and depending on the person, their personal health, and other factors this protocol can change.

Contact me if you have any questions!

Much love

-Adam