These videos are informative and are underpinned by prioritising self regulation, appropriate input/output and manipulating your environment. The advent of technology has enabled our civilisation to be stimulated 24/7 and this is not how our body/mind works best. https://www.youtube.com/@thesleepcoachlive/playlists

Main Points Thinking about the past or future causes the brain to remain active. This includes thinking about: - Someone - A thing - An event Every time we think about the above, it causes thought momentum and keeps the brain in beta. This stops the brain from reaching a sleep ready state. We need to wind down to alpha and theta to be in a sleep ready state.

For more in-depth information on sleep hygiene click here - https://www.sleepfoundation.org/sleep

Main Points Ask yourself with everything you do in regard to sleep: - Is this going to cause my brain to activate? (visual, auditory and action stimulus) - Is this going to cause arouse emotions? - Is this activating my brain and body or helping wind down to a sleep ready state?

Strategy - Swap thinking for sensing/feeling.

- Slow your breathing down and make it deeper

- Sense the inside of your chest

- Keep at it.

→Requires less brain power so it can wind down and release chemicals that assist.

→Brain and body will perceive there is nothing to do and wind down.

Trouble Shooting - Every time a thought enters the mind, gently bring it back to sensing. - When you think about someone, a thing or an event, you are active not sleep ready.

NEGATIVE THOUGHTS ARE TOO MUCH! If after you've had a good go at this technique and practiced multiple times over a few nights and you can't wind down your mind, then maybe there are some thoughts you have to confront with a psychologist. These thoughts and emotions are overwhelming, and the body and mind want to deal with it. I strongly recommend you seek assistance in processing these emotions and thoughts so the mind feels comfortable in "powering down".

Primary Goal

Deepen sleep and encourage length (less fragmented).

Parasympathetic = Rest and Digest (Sleep Ready) 😴

Sympathetic = Fight or Flight (Active) 🤺🏃🏽‍♂️💨

Main Points in Relation to Sleep

- Parasympathetic dominance occurs in good sleep so we must encourage this 🛌

- Sympathetic dominance will make the body think it has to do something - Active .

- If you are going to bed thinking about things that elicit a "negative emotion", it will cause the body to think it needs to do something.

- Wind down techniques need to be employed to help parasympathetic dominance.

Watch this YouTube clip - https://www.youtube.com/watch?v=ldNnKVGxabA&t=0s

Watch this YouTube clip

HRV Training and its Importance - Richard Gevirtz, Ph.D., Pioneer in HRV Research & Training - https://www.youtube.com/watch?v=9nwFUKuJSE0&t=0s

Main Points

Breathing influences the autonomic nervous system.

Sympathetic Behaviours:

- Shallow breathing ❌

- Quick breathing ❌

- Tense muscles ❌

Parasympathetic Behaviours:

- Deeper breathing ✅

- Slower breathing ✅

- Relaxed muscles ✅

Breathing DO!

- ⏱ 5 - 6 second regulated breathing

- All through the nose (inhale/exhale) 👃🏼

- Sit up so body is aligned and the ribs and diaphragm can expand without hinderance

- 5 seconds in then 5 seconds out

- Sense your body, don't think

- 10 - 15 min sessions

- 3 times a day.

Use the InnerBalance app for real time feedback/coaching and tracking progress. https://store.heartmath.com/innerbalance

Obviously if you have a hormonal imbalance, consulting your doctor is your first point of call. Having said that, aiming for more parasympathetic dominance during sleep and better sleep might help.

Hormones:

Melatonin - Secreted from the pineal gland when exposed to darkness. Winds down systems of the body.

Vitamin D - Involved in the regulation of circadian rhythm and the production of melatonin. Responsible for so much more though...

Neurotransmitters:

GABA - (gamma-Aminobutyric acid) - Primary inhibitory neurotransmitter. Winds down the brain. Also reduces respiratory rate.

Acetylcholine - Involved in keeping us paralysed in REM sleep so we don't act out our dreams. Also is the chief neurotransmitter of the parasympathetic nervous system. Hormone/Neurotransmitter: Serotonin - Involved with the control of sleep and wakefulness. The appropriate amount is involved with stabilising mood.

The Sleep Team

Hormones and Neurotransmitters to:

Feel drowsy (see sleep drive tab)

Wind down the body

Wind down the mind

Wake up in the morning.

Vitamins and Minerals

🍟🌭🍔 - Notice that processed foods aren't listed in the recommended foods. Processed foods are enjoyable but make sure you are getting the raw materials needed so hormones and neurotransmitters can be synthesised.

Tryptophan - https://www.webmd.com/diet/foods-high-in-tryptophan#2

Calcium - https://www.healthline.com/nutrition/15-calcium-rich-foods

Magnesium - https://www.healthline.com/nutrition/10-foods-high-in-magnesium#TOC_TITLE_HDR_5

Vitamin B6 - https://www.healthline.com/health/vitamin-b6-foods

Vitamin Bs - https://www.healthline.com/health/food-nutrition/vitamin-b-complex

Zink - https://www.healthdirect.gov.au/foods-high-in-zinc

Main Points

Vitamin D Levels:

- General Medical Community = 30ng/ml - 50ng/ml

- Dr Stasha Gominak = 60ng/ml - 80ng/ml (best sleep occurs)

- Dr Holick = 30ng/ml - 100ng/ml

Deficient D Levels = less than 20ng/ml

Insufficient D levels = 21ng/ml - 29ng/ml

A Good Overview of Dr Gominak's Main Points - https://www.youtube.com/watch?v=EBnf3Sfn2A4&t=0s

RightSleep Vitamin D and B Supplementation program - https://drgominak.com

Dr Holick's Lecture on Vitamin D Levels and Intake - https://www.youtube.com/watch?v=NuWC2d0mTbo&t=0s

Although blue light is widely thought to be bad for sleep at night, there is an alternative point of view that it's not such a big deal. Having said that, here are somethings we should be aware of.

Main Points

- Darkness triggers melatonin (sleep hormone)

- Bright light cues serotonin (wakefulness)

- The sky is blue during the day

- Blue light can suppress melatonin.

Do your own experimenting but if you really want to have a good crack at getting to sleep, at least start dimming your lights. Stimulating your senses causes awareness. We don't want that...

Priority 1

Educate yourself on the function of Vitamin D and Bs in regard to sleep.

- Dr Gominak - https://www.youtube.com/watch?v=EBnf3Sfn2A4&t=0s

- Dr Holick - https://www.youtube.com/watch?v=NuWC2d0mTbo&t=850s

Priority 2

☀️ Sensible Sun Exposure - https://www.grassrootshealth.net/blog/safety-effectively-make-vitamin-d-sunshine/

Find out when vitamin d can be synthesised from the sun. - https://www.grassrootshealth.net/blog/safety-effectively-make-vitamin-d-sunshine/

You are a solar panel so the more skin you can expose, the more vitamin D.

Wear a hat to protect your face.

Don't get sunburnt! Click the Sensible Sun Exposure link to find out more.

Vitamin D availability app

- Apple - https://apps.apple.com/au/app/d-minder-pro/id547102495

- Android - https://play.google.com/store/apps/details?id=com.ontometrics.dminder&hl=en_AU&gl=US&pli=1

Priority 3 Eat natural foods for vitamins and minerals that resource the body for sleep. 🍉🥝🥗 - Fast food and process food is not effective in providing vitamins and minerals and also gives the body more work to do. - Foods for vitamin d - https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#3.-Cod-liver-oil

Priority 4 💡Light encourages action and darkness encourages sleep readiness. - Start dimming your lights for sleep prep - Best Sleep Lighting Bulbs - https://www.biohackerslab.com/reviews/best-sleep-light-bulbs/

- Darkness encourages melatonin and light discourages it.

Being able to get into a parasympathetic state during sleep will help!

Primary Goal

- Assist sleep latency (get to sleep quicker).

Main Points

Adenosine levels are low when you wake up and build up during the day ☀️. At night, it will reach a threshold that will cause you to feel drowsy 🥱.

So..

- Adenosine makes you feel drowsy 🥱

- Melatonin then helps wind down systems of the body

- GABA helps wind down the brain 🧠.

- A perfect get to sleep team up!

What gets in the way of Adenosine build up?

- Too much coffee and coffee to late in the day ☕️.

- Theophylline 💊 (found in some medications) - https://en.wikipedia.org/wiki/Theophylline

- Excessive napping.

Main Points

How to encourage adenosine build up.

- 🛏 More consistent sleep routine (sorry shift workers)

- ☕️ Caffeine minimisation

- No coffee after 1pm

- Strenuous exercise 🏃‍♂️.

Exercise

- Exercise Intensity - https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

Hydration

- Inappropriate hydration is associated with inadequate sleep.

- How much water should I drink? - https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#preventing-health-issues

- Drink often enough throughout the day for clear, pale urine.

- When you’re thirsty, drink.

- During high heat and exercise and other mentioned indications, make sure to drink enough to compensate for the lost or extra needed fluids.

Main Points

Nose breathing is beneficial because it:

- Warms, moistens and filters the air

- Traps large particles with the nose hairs and small particles via mucous membranes

- Retains some moisture from exhaled air, preventing nasal dryness

- Regulates (slows) airflow because of the nose’s intricate structures

- Facilitates correct action of the diaphragm

- Promotes activity of the parasympathetic nervous system, which calms and relaxes the body, slows the breathing and the heart, promotes digestion

- Allows the correct position of the tongue (against the upper palate) and lips (together), assisting formation of the natural dental arches and straight teeth

- Reduces likelihood of snoring and apnoea.

Chronic mouth breathing may contribute to:

- Introduction of unfiltered, poorly humidified air into the lungs

- Upper-chest breathing (inefficient and tiring)

- Chronic over-breathing

- Greater incidence of snoring and sleep apnoea

- Bad breath, dental decay, gum disease

- Dysfunction of the jaw joint (temporomandibular joint disorders)

- Narrowing of the dental arch, jaw and palate

- Crowded and crooked teeth

- Open bite, malocclusion (teeth not fitting together properly)

- Dysfunctions of the muscles around the jaw and lips

- Trauma to soft tissues in the airways

- Enlarged tonsils and adenoids.

Breath by James Nestor - https://www.mrjamesnestor.com

Main Points

Snoring can cause:

- The body to move/reposition and therefore, it has woken up and stopped repairing.

- Increase heart rate due to lack of air.

- Use an app like Sleep Cycle to find out if snoring is making your body reposition itself and waking up.

Breath Coordination is best through nose breathing during sleep. This is a balance of:

- The diaphragm

- Upper airway musculature

- Accessory breathing muscles.

Sleep Apnea

Those susceptible:

- Structural isses (deviated septum)

- Inflamed tonsils or adenoids

- Over weight.

Body Fat Chest and Belly:

- Restricts diaphragm movement

- Decreases amount of room for lungs.

- Neck Neck fat can compress the upper airway when lying down causing snoring.

Obesity

Associated with:

- Increased risk of Obstructive Sleep Apnea

- Upper airway collapsibility

- Increased sympathetic activation

- Fragmented sleep

- Ineffective sleep

- Insulin resistance

- Changes in leptin, gherkin and orexin levels

- Increased appetite.

Obstructive Sleep Apnea

Can predispose worsening obesity because of:

- Sleep deprivation

- Daytime drowsiness

- Disrupted metabolism

Steps to nasal breathing during sleep

1. 🩺 Consult doctor and ENT to see if there are structural issues and strategies to control hay fever.

2. 🏃🏻‍♀️ Start exercising with the aim to get rid of excess fat in the neck and belly area so those breathing muscles aren't' restricted.

3. 🫁 Start being more aware of your breathing. Make yourself breathe through your nose as much as you can.

4. Use a chin strap or tape your mouth during sleep.

5. 👅 Get your tongue in the right position when it's not eating or talking.

6. 👃🏼 Start breathing through your nose when exercising. Build up from walking to jogging. 20 min jogging a day with nose breathing is going to do wonders not only for you sleep but your general health.

Tools

- Snoring chin straps information - https://thesleepdoctor.com/snoring/how-to-stop-snoring/

- Mouth taping information - https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep

Myofunctional Therapy

- Myofunctional Therapy and Nasal Breathing Exercises

- Academy of Orofacial Myfunctional Therapy - https://aomtinfo.org/myofunctional-therapy/

- 4 Goals of Myofunctional Therapy - https://www.youtube.com/watch?v=nU3BEJK5Ya0

- Tongue Position - https://www.youtube.com/watch?v=kXAZRSt3Yc4&t=0s

Main Points

- ❤️ Heart can dip 20-30% from a resting heart rate in good sleep

- The body sleeps and repairs better when the heart rate drops 😴

- Go to bed when your heart is at a resting heart rate

- Digesting food increases your heart rate

- 🍺 Drinking alcohol increases your heart rate

- Assist the heart by not giving it things to do so better sleep can occur!

Main Points

- Parasympathetic dominance is important for good sleep 🥅.

- The opposite, sympathetic dominance is good for action, doing things (not sleep).

- 😖 When you've got a bit on you mind/stress, the sympathetic nervous system will be more dominant than required for sleep and can wake you up.

- 😖 Stress can alter/reduce melatonin and GABA synthesis and release.

- 💥 Loud noise during sleep can cause the heart to beat faster (airplanes, traffic…)

- 🔊 Loud music before bed can reduce GABA release.

Main Points

- Nocturia affects sleep quality and depth. 🚽

- Main contributors are:

- Cortisol

- Lack of melatonin

- Sleep apnea

- Cortisol suppresses the Antidiuretic Hormone (ADH).

- Sleep apnea moments tells the body to get rid of water and sodium.

- ☕️ Caffeine is a diuretic so...

- 🍻 Alcohol is a diuretic and bladder irritant.

- 💊 Take medications earlier if possible (consult doctor).

- 🧂 Try using less salt if you have nocturia.

Main Points

- Nocturia affects sleep quality and depth. 🚽

- Main contributors are:

- Cortisol

- Lack of melatonin

- Sleep apnea

- Cortisol suppresses the Antidiuretic Hormone (ADH).

- Sleep apnea moments tells the body to get rid of water and sodium.

- ☕️ Caffeine is a diuretic so...

- 🍻 Alcohol is a diuretic and bladder irritant.

- 💊 Take medications earlier if possible (consult doctor).

- 🧂 Try using less salt if you have nocturia.