How to Beat Insomnia, Jet Lag and Master the Nap

HOW TO BEAT INSOMNIA, JET LAG, & MASTER THE NAP 7 SUPPLEMENTS TO HELP YOU SLEEP BETTER 1. 400-500mg potassium citrate: Correcting mineral imbalances can lead to better sleep. 2. 2-3 tablespoons MCT Oil or coconut oil 30-60 minutes prior to bed. This works well if appetite cravings are keeping you awake, but you don't want an insulin spike from carbohydrates or protein. 3. MillenniumSports Somnidren-GH. One of the most important hormones secreted by your pituitary gland while you sleep is growth hormone. 4. Hammer REM caps. It is ok to use melatonin at a dosage of 1-3mg while traveling, but not recommended for long periods of time, since you don't want to shut down your body's natural ability to produce it. 5. Pacific Elite Fitness Sleep Pack. A 30 packet box of TianChi Chinese adaptogenic herbs and 16oz powdered tub of Natural Calm magnesium citrate. 6. Inner Peace. A very potent adaptogenic herb complex that is particularly useful if you need rest during or at the end of a very stressful day. 7. 3000mg Tyrosine + 300mg 5-HTP. If you're struggling with depression and mood disorders along with your lack of sleep, and you need a fix to help you as you're addressing the other major issues, this can be extremely helpful. 10 TIPS TO CONQUER THE NAP 1. Don't use an alarm clock unless you absolutely have to. 2. Do time your nap. 3. Don't drink coffee or caffeinated drinks before your nap. 4. Do sleep more if you find yourself napping long. 5. Do avoid stress for 1-2 hours prior to napping. 6. Don't exercise immediately before your nap. 7. Do eat before your nap. 8. Don't force it. 9. Do have a napping ritual. 10. Don't use alcohol or sedatives to initiate a nap. FREE-RUNNING SLEEP Free running sleep is simply sleep that is not artificially controlled to match strict schedules and appointments, and sleep that does not require alarm clocks and sleeping pills. Your sleep cycles and periods of tiredness, sleeping and waking will vary based on seasons, travel, diet and daily activity levels, so you just listen to your body and sleep when you are tired. If you combine this one, simple free-running sleep concept with A) elimination of artificial lighting after sunset and B) avoidance of excessive nighttime eating, then 99% of your sleep problems could be eliminated. TOP 5 WAYS TO TRACK YOUR SLEEP 1. SleepTime iPhone app by Azumio. 2. Sleep by MotionX iPhone app. 3. SleepBot for Android. 4. Sleep As Android. Bed time Duration Efficiency 2:14 AM 5:37 89% 11 10 sleep 9 3 Mar 20 07:21 AM 8 4 5 6 Bed Time 02:14 AM Duration 5:06 ALARM TIME Rise Time 07:21 AM Awake 6% 7:30AM Start Alarm Ring 07:14 AM Light 44% Alarm Set 07:30 AM Deeo-REM 50% Settings Sieep Lab 5. Wearable Sleep Tracking Devices (e.g. FitBit or Jawbone UP). WHAT ARE THE STAGES OF SLEEP? -Stage 1 is a light stage of sleep in which your brain produces high amplitude theta waves, which are very slow. This period of sleep only lasts around 5-10 minutes. -Stage 2 is the second stage of sleep and lasts for about 20 minutes. In this stage, your brain begins to produce bursts of rapid, rhythmic brain wave activity known as sleep spindles. This is when your body temperature begins to decrease and your heart rate begins to slow. -Stage 3 is when slow delta brain waves begin to emerge, and is a transitional period between light sleep and a very deep sleep. -Stage 4 is often referred to as delta sleep because of the high amount of delta brain waves produced during this stage. It is deep sleep that lasts for about 30 minutes. -Stage 5 is when most dreaming occurs, and is known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate and increased brain activity - and this is when much of your nervous system repair and recovery is taking place. During REM sleep, your brain and other body systems become more active, while your muscles become more relaxed, and nearly paralyzed. 5 WAYS TO ELIMINATE INSOMNIA 1. Eliminate Parasites. Üse an intestinal cleanse. 2. Get Rid of Overtraining. - Insomnia is a sign of adrenal fatigue. 3. Lower Nightime Stress. -Stop mildly stressful tasks 60 minutes before bed. 4. Acupuncture. -Leads to greater melatonin production. 5. Fix Mineral Imbalances. -Drink sea salt mixed with water. .. ... .. 5 WAYS TO BEAT JET LAG 1. Grounding/Earthing. The simplest way is to go outside in barefeet äs soon ăs possible. 2. Exercise Session. - Swimming and outdoor barefoot yoga seem to be the least painless of choices. 3. No Caffeine. - Avoid, and focus on free running sleep at the airport and on the plăne. 4. Melatonin. - Take 1-3mg 30-60 minutes prior to bed to reboot your circadian rhythm. 5. No-Jet-Lag Supplement. - Contains Arnica Montana, Bellis Perennis, Chamomilla, Ipecacuanha ánd Lycopodium. View Full Article at http://bit.ly/167IrxY |bengreenfieldfitness.com