How To Resolve Sleep Problems: Genetics, Cortisol and Glucose
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- Опубликовано: 4 июл 2024
- 0:00 Introduction to Sleep Issues and Their Resolution
Do you have ongoing sleep issues? Maybe you're having trouble falling asleep or staying asleep or a little bit of both.This video, we will explore the themes related to sleep issues and discuss effective ways to resolve them.
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Cortisol ashwaganda geni.us/NsP6 (amazon affiliate)
Delve into the strategies for resolving sleep issues. There are various reasons why individuals experience sleep problems. Before delving into specific issues, it's essential to address fundamental aspects of improving sleep quality. Among these, focusing on sleep hygiene is paramount. When it comes to addressing sleep problems, categorizing them into challenges with falling asleep, staying asleep, or a combination of both is crucial. People often experience a predominant issue either with falling asleep or staying asleep, which requires distinct approaches for resolution. Understanding these distinctions is key as they involve different underlying mechanisms that contribute to each problem, though overlaps may occur. Therefore, in this video, we will delve into each category in detail, acknowledging the complexity that some individuals face multiple challenges simultaneously, necessitating a multifaceted approach for optimal results.
01:58 Understanding and Tackling Trouble Falling Asleep
Let's first address the challenge of falling asleep. Many individuals struggle with 'turning off' their minds before bedtime, often due to an imbalance in neurotransmitters. Excessive stimulating neurotransmitters can lead to persistent thoughts, focusing on work-related matters, recent conversations, or recurring thoughts. Several factors contribute to this issue, some evident while others more subtle. Factors such as consuming caffeine or stimulating medications close to bedtime, late-night exercise, or engaging in mentally stimulating activities can hinder the ability to relax the mind for sleep. Surprisingly, the timing of caffeine intake plays a significant role in disrupting sleep patterns. For instance, consuming caffeine in the afternoon can impact sleep onset and quality due to its half-life in the body. Understanding individual variations in metabolizing caffeine is crucial as it influences the duration of its effects on sleep. Furthermore, genetic factors, such as COMT gene alteration, affect the breakdown of stimulating neurotransmitters like dopamine and epinephrine, which can impact sleep patterns. Supporting the enzymatic function through adequate cofactors, like magnesium, can aid in enhancing neurotransmitter breakdown and improving sleep onset. Individuals experiencing prolonged difficulties in falling asleep may benefit from assessing their magnesium levels and considering supplementation to facilitate the relaxation necessary for better sleep quality.
02:29 The Role of Caffeine and Stimulating Neurotransmitters in Sleep
Individuals can optimize their neurotransmitter breakdown to support sleep quality. The COMT gene alteration influences the metabolism of stimulating neurotransmitters, impacting sleep patterns. Ensuring sufficient cofactors, such as magnesium, can enhance enzymatic activity, aiding in neurotransmitter regulation and promoting better sleep initiation.
05:05 Magnesium's Impact on Sleep and COMT Gene Alteration
Magnesium supplementation has shown positive effects in reducing the time taken to fall asleep, particularly for individuals with prolonged sleep onset difficulties. Managing neurotransmitter function is crucial for improving sleep efficiency, especially when facing chronic or situational sleep challenges.
08:00 Addressing Nighttime Awakenings and Cortisol Levels
Another common sleep issue is waking up during the night, often associated with elevated cortisol levels. Monitoring and addressing high cortisol levels can significantly enhance sleep quality and decrease nighttime awakenings. Cortisol, a stress hormone, rises in response to external stressors, leading to increased glucose levels and potential sleep disturbances. Herbal remedies like ashwagandha and phosphatidylserine can aid in regulating cortisol levels and promoting relaxation. Additionally, maintaining stable blood sugar levels by avoiding sugary foods and alcohol before bedtime can help prevent cortisol spikes, ensuring a deeper and uninterrupted sleep. Tracking blood sugar and sleep patterns can offer valuable insights into optimizing sleep quality. Exploring the relationship between cortisol, blood sugar, and sleep disturbances can provide further guidance on enhancing sleep outcomes. Join the dialogue by sharing your questions in the comments section for personalized insights into resolving sleep issues. Thank you for tuning in, and stay tuned for more informative content in the future. 
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I’m new to your channel. I am so impressed with both your wealth of knowledge and your ability to communicate complex topics in simple terms. Thanks for all you do!
Wow, thank you! Glad it is helpful.
The last month I’ve had troubles staying asleep and decided to try 400mg of mg GLYCINATE and 2g glycine. So far, I’ve been sleeping through the night. Thanks for all the content! Keep it coming Doc!
Good for you and thanks for sharing!!
Thank you. I have been taking 500 mg of magnesium glycinate for about three years, but I still have lots of problems getting to sleep because of my restless leg syndrome. I have been taking Ropinirole for several years, but even when I take it an hour before bed, frequently I am nauseous and legs are still bad, so I have to get up and take an epsom salt bath. I have had some nights when I wake up an hour or two later and have to take another bath to sleep. This is also while I take Trazodone too. I don't drink alcohol, smoke or have any caffeine other than instant coffee in the morning. I will try the other supplements, but do you know anything to really help restless legs? I am on my 2nd month trying French Pine Bark, but I think it's supposed to take a while to work. Also at my age, arthritis pain figures into quality sleep, but I don't want to take Advil. I take Boswallia, Fish Oil, Black Seed Oil, Turmeric and a lot of other supplements. RSL is a tough one, and everyone who has it is trying to find an answer. God bless.
Wow sorry to hear that sounds terrible. I do have some ideas on restless leg syndrome, but it’s a bit much to post here but may do a video on it. The next sleep video may be of interest and relèvent to you though regarding blood sugar.
Magnesium doesn’t work for me. I use L-Theanine, Glycine and Apigenin together. Sometimes I will use Saffron instead of the Apigenin.
Certainly not a panacea, but it works for many. Thank you for sharing.
@@swintegrative You are welcome.