Want Better Sleep? Part 3

I don’t want to get into sleep apnea too much because it accounts for about 30% of sleep disorders and 95% of the clinics deal with it. These are the signs and symptoms of sleep apnea. Waking up with a very sore or dry throat. Occasionally waking up with a choking or gasping sensation. Sleepiness or lack of energy during the day. Sleepiness while driving. Morning headaches. Restless sleep. Forgetfulness, mood changes, and a decreased interest in sex. Loud snoring, which is usually more prominent in obstructive sleep apnea, episodes of breathing cessation during sleep witnessed by another person, abrupt awakenings accompanied by shortness of breath, which more likely indicates central sleep apnea, attention problems, and irritability. If you suspect you might have sleep apnea, go to one of the many clinics that deal with it and get tested.

The main thing I want to talk about is stress type insomnia. 75-80% of sleep problems are stress related.  If you have trouble falling asleep or wake up for more than 30 minutes in the night, then this might be where you are. Obviously the stress is what needs to be dealt with and most people don’t realize their stress is high. Things like what you eat and toxins in your environment affect your stress as well.

Sometimes a doctor may initially give you GABA (Gamma-Amino Butyric acid). It inhibits nerve transmission in the brain, calming nervous activity.  Or a doctor may prescribe tryptophan to help you sleep. Tryptophan increases your serotonin levels. Serotonin is the precursor to melatonin. Both of these will calm you down for a better night’s sleep. You have to be careful with this stuff because they are addictive for one thing and another is you don’t want too much serotonin. There are safer methods to deal with the night time anxiety.

Natural sources of tryptophan are very safe. Try seeds (pumpkin, squash, or chia), spirulina, or game meat before bed. A study published in Sports Medicine found that consuming carbohydrates like honey and a form of protein high in tryptophan before bed helped with better sleep.

Clinical trials show that passion flower is as effective as a benzodiazepine to eliminate anxiety. The benzo worked faster, but the passion flower didn’t have the side effects such as drowsiness the next day. Another great anti-anxiety supplement is Valerian root. It increases GABA naturally. Magnolia bark is another anxiolytic.

A few more tips to finish off this topic. Most people don’t realize caffeine has a half-life of about 8-10 hours. “Ween the bean”, doctors will say. Caffeine blocks adenosine receptors preventing sleep until the caffeine wears off.

Electromagnetic waves. Ground yourself and get rid of the cell phone near where you sleep and avoid the electrical stuff in the wall. Take your socks and shoes off on the earth to ground yourself as well.

A place that’s too quiet can be a factor. Binaural beats can slow down your mind and help you sleep, but if the room is too quiet any little noise could wake you up. White noise can help. Sounds of the ocean.

Last tip. Lavender essential oils are great in a diffuser to calm your mind.

I hope you liked the article. If you did, share it with friends. These are the types of issues I deal with daily with my clients in order to accomplish their fitness goals. I believe in a coach like approach and I help guide my clients to do the things they deem relevant for them and they are seeing really great results. For me the reward is the happiness it creates and seeing the new found confidence in people. WOULD YOU LIKE ME TO PERSONALLY SHOW YOU HOW YOU CAN ACHIEVE YOUR FITNESS GOALS …FOR FREE?



Name *

On a scale of 1-10 how committed are you with 1 being you just want to sit on the couch eating bon bons and 10 being you would eat broccoli and chicken all day if that’s what it takes.


leave me a review on google


Leave a Comment