You can sleep for 8 hours and wake up broken and lethargic. You can practice daytime sleep, and not wake up as if in another dimension – angry and annoyed. The nature of our biorhythms, neurotransmitters in the brain, and behavioral habits are much more subtle and powerful in regulating well-being than it might seem at first glance. And getting them under control is easier than you think.
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Principles for quality sleep
Our body is a complex system in which millions of processes take place, from the level of cells to organs and tissues. And, thanks to evolution, all processes inside the body proceed cyclically, synthesizing specific substances. Novice biohackers try to break into the cycles by using stimulants or relaxants to get the energy or rest they need at a particular moment in time. But experienced biohackers go from the opposite: they learn to understand the cyclical nature of the body’s processes and enhance them, getting the maximum. Like how surfers use the power of the waves to cut through them on the board.
Ultradian rhythms and their priority for the body
Ultradian rhythms are short periods of synthesis of certain neurotransmitters and hormones. They are smaller than circadian rhythms and partly determine our mood within 60-180 minutes. Tracking their activity, especially during sleep, is very easy. It is enough to use a smart bracelet that tracks the change of sleep phases. Each phase is a separate ultradian rhythm. In particular:
The phase of light sleep. There are no dreams in it, but rather a slight relaxation and disconnection. It is easy to wake up from such a dream, but the body does not get proper rest. Deep sleep phase. It undergoes basic recovery processes. In the material about the top sports supplements for the brain, I touched on the topic of GABA and Zinc, which help in the deep phase of sleep to synthesize a little more growth hormone and testosterone, respectively. phase of rapid pupillary movement. It is supported by the engine of our dreams. More precisely, the pineal gland as a whole works for the benefit of dreams, but it is in this phase that it synthesizes the peak amount dimethyltryptamine DMT. What makes us dream.
The bottom line is that within each cycle, a specific amount of a certain neurohormone is produced. And the more regularly the body “gets” into the cycle, the more successfully it synthesizes the desired substance. Therefore, in all recipes for personal productivity and efficiency, I write about the importance of a person going to bed and waking up every day, at the same time. Even on weekends.
The main neurotransmitters of quality sleep
Almost every person trying to deal with the topic of sleep has heard about melatonin for sleep. You can use ready-made melatonin, since the pineal gland is not protected by the blood-brain barrier, and its work is easily moderated. But, if you approach it wisely, then this process can be powered much more competently.
Four steps to help us sleep soundly. Everything is easier than it seems
Tryptophan is a popular amino acid and a ready-made supplement that can be found at any sports nutrition store. When ingested, tryptophan overcomes brain blood-brain barrier and starts the metabolic pathway. Through fermentation, tryptophan is metabolized into 5-hydroxytryptophan, aka 5-HTP. A stepping stone on the path to deep rest. 5-HTP is a more convenient compound for the body, from which it already synthesizes the right one. Serotonin. It is he who is obtained from 5-HTP. It gives a feeling of relaxation and peace, in fact, it is an opportunity to escape from thoughts and fall asleep easier. And now our main character, melatonin, is synthesized from serotonin. A sleep hormone that rises in the evening, reaching a peak around midnight, provided you go to bed at 10:00 pm. And which will be slowly spent all night.
Gamma-aminobutyric acid, also known as GABA, influences relaxation and rest in the background. Our inner balancer of calmness. It is also possible to relax the central nervous system using theanine, but this is not an option for sleep, as after 4 hours after taking it leads to a surge of dopamine.
In fact, by competently boosting serotonin, melatonin and GABA, as well as supplying the central nervous system with magnesium and B vitamins, you can sleep well. And here’s how to do it right.
Deep sleep checklist
Behavioral patterns in conjunction with supplements. This is the golden solution for the normal person to improve their sleep quality. Important! There are disorders that lead to sleep disturbances. The same generalized anxiety disorder, depression, neurosis, or specific organic disorders. Supplements and regimen will only help to correct the prescribed therapy from a neurologist or psychiatrist, if it is a disease. Otherwise, these are quite working methods and techniques in order to feel like a person from the very morning until late at night.
Sleep enhancing rituals
Here are the classic explanations of how simple habits affect sleep patterns. Explaining the specifics of well-being through ultradian rhythms:
No gadgets in bed. There are two directions, because of which the smartphone impairs sleep and well-being. In the evening, blue spectrum light, and indeed, any light, reduces the production of melatonin. As a result, sleep is less sound than it could be. The second damage to our sleep is caused by an increased dopamine boost. The mechanics of social feeds are built on it, from insta to tik-tok. Increased dopamine stimulates the central nervous system, and makes you scroll through the tape until you fall exhausted onto the pillow. But already with near zero melatonin. Go to bed and get up at the same time. This leads to the fact that the body learns to synthesize melatonin and cortisol at the same time of day. As a result, sleep is deeper. And the awakening that promotes cortisol in the morning, runs more smoothly. Refuse coffee in the first 2 hours after waking up. This material talks about this in detail. In short, early coffee sets off a cycle of small neurohormonal disruptions that lead to increased coffee consumption, interrupted sleep, and a broken state the next day.
Again, the emphasis on these rituals is not an ironclad rule for healthy sleep. Rather, increasing the likelihood that you will get enough sleep and feel adequate in the morning.
How to feed the brain for healthy sleep?
And here we are already stepping into the territory of additives and safe elements. Again, they do not act as sleeping pills. Do not cut down the brain on purpose and with force. But, it is they who help the central nervous system to produce the necessary elements at the right periods of sleep:
Magnesium and vitamin B. Classic fuel for the nervous system. The bundle is needed not so much for sleep, but for general normal well-being. It promotes not so much even a quick fall asleep, but a general even background inside life. 5-HTP or Tryptophan. These are precursors of serotonin, which in general promotes relaxation. Or, they can also be regarded as a long-term fuel for the synthesis of melatonin. Both neurohormones are important for sleep. GABA. Removes a heap of fussy thoughts. It helps not only to relax, but to balance the general state of consciousness. Melatonin. Ready hormone for sleep. Would recommend to anyone who alternates between day and night shifts. Helps you fall asleep faster and more soundly. It is also worth using one-time, to correct sleep patterns.
If you remove melatonin, then the listed supplements can be combined with each other. Most importantly, do not combine 5-HTP and tryptophan, as such a bunch can cause serotonin syndrome.
How to get quality sleep?
So, the checklist for quality sleep is as follows:
You wake up at 6 am on an alarm clock, wash your face with cold water, triggering an increased synthesis of cortisol, dropping the remnants of night adenosine to zero. Drink magnesium at breakfast, nourishing the central nervous system. At 9 am you drink coffee, starting a productive working day. At lunch, take magnesium, supporting the central nervous system. At 21:00 put your gadgets aside. An exception may be an e-book, without the Internet, with a night light mode, which is also a yellow screen. Drink GABA, magnesium and 5-HTP or tryptophan. Go to bed at 22:00.
This is a classic checklist for anyone who wants to tweak their daily routine. For more guidance, overviews, and practices, see Telegram channels and VK group. Subscribe to not miss new content.
Posted by Philip Donchev, RISE Community Editor
2023-07-28 14:31:04
#Checklist #sleep #sleep #RISE #vc.ru
