How to Deal with Stress Preventing Good Sleep

 

Most people report high stress levels some or all of the time, and during stressful periods it is common for people to have problems falling asleep and staying asleep. In fact, today 57% of Americans report they would feel better if they got more sleep which is up dramatically from years past.    For example, in 1959 59% of Americans said they slept eight-plus hours today only 25% are getting 8 hours of sleep and stress is a big part of the problem.

Key Lifestyle Recommendations for Better Sleep

Set a consistent bedtime and waking schedule that you adhere to EVERY day – not just weekdays!

Try eliminating screen time for 1 full hour before bed.    Reading is fine as is listening to music, meditating, or listening to an audio book.    If you use your phone or tablet to read  download a free red-light app such as “Twilight” which progressively eliminates more and more blue-light from the screen as you approach bedtime.  The Blue portion of the light spectrum is a stimulant and helps wake us up in the morning but also keeps us away at night.

Eliminate all caffeine after 11am.

Eliminate or dramatically limit alcohol consumption.   If you are going to have a glass of wine do so early and stop drinking at least 2 hours before bedtime to give your body time to eliminate the alcohol from your system (1 drink per hour of time not drinking).

Hydrate very early in the day by consciously drinking two large glasses of water first thing in the morning and tapering fluid into after 5pm to limit the need to go to the bathroom while sleeping.

Exercise early in the day – an amazing antidepressant and a known sleep aid as long as you do not exercise vigorously right before bed!

Stop eating anything or drinking any calories 3 hours before bed to avoid heartburn and digestive issues while sleeping.

Nutrition Supplements for Sleep and Stress

While you can try over the counter sleep medications like diphenhydramine which is an antihistamine (aka Sominex, Unisom, and Benadryl) even this basic drug has side effects including prostate issues and contributing to dementia if taken for long periods of time.

Sensoril Ashwaganda – is a specific form of the Ayervedic herb which is highly effective for safe stress reduction, improved sleep and improved energy levels.  Completely safe with almost no contraindications and also very inexpensive.  Available from many sources online including from several different manufacturers on Amazon.  Take 500mg per day in single or divided doses with or without food.  This herb is incredibly good for overall health and vitality – to learn more click here:  https://neurohacker.com/sensoril-ashwagandha-withania-somnifera-root-and-leaf-extract

L-Theanine – is an amino acid derived from Green Tea.   L-Theanine is another fantastic and safe stress reducer.   Like Sensoril it actually improves daytime concentration and focus but facilitates sleep by dramatically reducing the stress response.  Dosage should be 200 – 400mg up to four times per day.   For sleep start with 100mg about an hour before bed and adjust dosage accordingly.   Very safe with almost no side effects or interactions.   Available on Amazon from many fine manufacturers.  

PharmaGABA is a very specific form of GABA that crosses the Blood-Brain Barrier which no other form of GABA does.  GABA is an inhibitory neurotransmitter that puts the brakes on the excitatory neurotransmitter norepinepherine which is part of the stress - fight or flight response that is at the heart of anxiety and sleep disorders.

Unlike anti-anxiety drugs like Valium, which affect the GABA receptors and are highly addictive – PharmaGABA is proven to decrease the stress response without sedation, or addiction, and IMPROVE daytime concentration.

PharmaGABA is more potent and fast-acting than either Sensoril and L-Theanine, but you can also combine L-Theanine, Sensoril and Pharmagaba.  This includes this author’s favorite stress lowering supplement:  Jarrow Gaba Soothe which contains l-theanine, Sensoril and PharmaGABA – see below.   This supplement almost never fails to produce a dramatic and noticeable reduction in stress and improved sleep response with other side benefits like more daytime energy, increased focus, and improved sex drive with no stimulants or hormones.

To get the best of all three of these supplements try Jarrow Gaba Soothe which includes all three – great company and a fantastic and safe stress reduction supplement with side benefits instead of side effects!

 

The Many Benefits of Sauna after a Workout!

 

Sauna use is not just about sweating - it can actually help you become fitter and healthier!

Sauna for Increased Muscle Strength and Size

Sauna use can help increase muscle size and strength – particularly if done after a resistance training workout.   Sauna use boosts levels of Heath Shock Proteins (HSP’s).    HSP’s promote muscle mass by assisting in the repair of cellular damage by attracting amino acids to damaged sites and encouraging them to convert into new muscle fibers.  

Post-exercise Sauna use has been shown to:

Trigger a large secretion of growth hormone along with improved insulin sensitivity.

Activate the mTOR cellular pathway which is responsible for protein synthesis in muscles.

Reduce muscle protein breakdown through inhibition of the FOXO pathway activation.

HSP’s prevent damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through its effects on maintaining glutathione.

Research has shown that sauna use reduces muscle soreness and increases muscle strength when done after high intensity training.    In addition, sauna use during periods of inactivity has been proven to help prevent muscle loss.  

 For more information on the muscular benefits of sauna watch this video from researcher Rhonda Patrick:  https://youtu.be/H054e_r5W80?si=VXVZSoiRMpZfwNAa 

Sauna use for Improved Cardiovascular Fitness

Sauna use after a cardio workout can also bring big benefits.   This should come as no surprise as research has proven that sauna use mimics moderate aerobic activity meaning a sauna session is like a low to moderate intensity cardio workout!   

Regular sauna use results in multiple adaptations that benefit cardio fitness including:

Increased plasma volume and blood flow to the heart resulting in increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction).  When stroke volume goes up heart rate decreases!.

Increased red blood cell count resulting in increased oxygen delivery to muscles. 

Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.

Reduced rate of glycogen depletion which significantly improves endurance exercise performance.  Glycogen is the storage form of blood sugar in your muscles and liver.

Lower core body temperature during workouts and heat exposure

A study showed that a 30-minute sauna session two times per week for three weeks done after a run increased run time to exhaustion by 32% in experienced runners.  

Sauna and Cardiovascular Disease Prevention

Sauna use 4 – 7 times per week decreased risk of dying from cardiovascular disease by 50 percent and risk of premature death from ALL causes by 40 percent.

Sauna improves blood pressure, arterial compliance and left ventricular function.

Sauna and the Brain

HSP’s from Sauna use increase the expression of Brain Derived Neurotrophic Factor (BDNF).  BDNF is like Miracle Growth for the brain causing the growth of new brain cells, improves ability to learn new information and helps ameliorate depression and anxiety.

Sauna use increases the release of norepinephrine which improves attention and focus and causes a robust increase in dynorphin which results in increased sensitivity to endorphins.  In addition, sauna use also boosts endorphin levels directly.

The bottom line is that sauna use provides a powerful mood boosting effect that persists for hours by increasing the brain and body’s sensitivity to endorphins while also increasing the level of circulating endorphins.

Sauna use is proven to substantially reduce the risk of Alzheimer’s Disease.   Men who took saunas 4 – 7 times per week had a 65% lower risk of developing Alzheimer’s disease or other dementia over the next 20 years than men who did it once a week.

Sauna and Improved Immune Function

Sauna enhances immune function by raising body temperature (think artificial fever).   This stimulates the production of immune cells and improves immune cell function.   Increased body temperature reduces viral replication and improves natural killer function.   Natural killer cells are the special forces of your immune system and key to preventing and fighting viral infections.

Sauna and Skin Health

Sauna dramatically increases blood flow to your skin (think red face and red skin!) which helps increase collagen production.    Sauna use also opens skin pores and makes you sweat which helps to shed dead skin cells.    Saunas have been proven to be beneficial for specific skin conditions including psoriasis and eczema by reducing inflammation.

It is important to shower after sauna with a cold-water finish after washing to close the skin pores.     Hydration is also key to replace water lost from sweat.    Then apply moisturizer when skin is still damp to help seal in moisture.

Sauna Safety and Usage Instructions

Start slow – and always drink water before, during and after sauna use – you should drink a minimum of 1 quart of water for each 20 minutes in a sauna.

Start with 5 or 10 minutes and gradually build up time to 20 minutes.

For maximum benefits do 4 sessions per week of 20 minutes each.

Do NOT use sauna if:

After consuming any alcoholic beverages – this can be VERY dangerous!

If you experience any type of chest pain at any time.

Have any type of existing cardiovascular disease without first checking with your physician.

If you are pregnant

 

 

 

Is it Important to Delay Morning Caffeine Intake?

 

This idea has been popularized lately based on several physiological   mechanisms that support this idea.   First, is the fact that caffeine intake can definitely boost levels of cortisol which is already elevated in the morning. Cortisol is often labeled as being “bad” because it is a catabolic hormone that can have negative effects if chronically elevated.

Although this mechanism is real and caffeine can increase cortisol that is not the whole story!   If you are new to caffeine – it will definitely produce a big cortisol spike.    However, you quickly adapt to caffeine such that there is zero additional increase in cortisol.    In a study that looked at this they found that just 5 days of 300 – 600mg of caffeine the initial morning increased cortisol response was eliminated.

In addition, a strong morning cortisol response is important for several reasons:

It raises levels of blood glucose to provide the energy burst we need to wake up and go about our day!

Cortisol is essential for managing stressors – in fact if without cortisol you would die!

Cortisol stimulates the production of endogenous (internally produced) anti-oxidants such as Super Oxide Dismutase. 

High Cortisol is a problem if it is elevated all the time or at night because it can prevent sleep and breakdown body tissues.  Understanding if you have problems from cortisol is more about looking at your body’s cortisol rhythm – when is it high and low.  Cortisol is supposed to be high in the morning and low at night for example.

Another mechanism that has negative implications is that caffeine blocks the effects of a biochemical called Adenosine.   Adenosine build up throughout the day and is part of what makes us feel sleepy at night.  The thought is that by taking caffeine right away to block the affects of adenosine you will create a big crash when the caffeine wears off that could be avoided by delaying its intake.

However, is that what research on this subject has shown? 

According to a meta-analysis of over 200 studies just published in the Journal of the International Society of Sports Nutrition:   

“There is no evidence that caffeine ingestion upon waking is somehow responsible for the afternoon ‘crash’ or that delaying consumption would somehow prevent this if it did occur.”

The third mechanism cited is that caffeine causes dehydration.   Is that true and is the level of dehydration meaningful?   Even mild dehydration can reduce concentration, slow your reaction time, negatively impact short-term memory, and even negatively impact your mood.   As a metanalysis found the slight diuretic effect of caffeine may be minor or non-existent and proper fluid intake prevents dehydration.

So make sure you have plenty of fluids and dehydration from your morning caffeine is a non-issue!

In summary – common sense should prevail here.  Too much of anything is a bad idea and that includes caffeine – try to keep your intake at or under 400 milligrams per day.     

There are slow and fast caffeine metabolizers so pay attention to how you feel and adjust accordingly.   Also try not to have caffeine after Noon each day.

Like most substances caffeine does not agree with everyone and some people are very sensitive and find that even small amounts can cause anxiety, irritability and even heart palpitations. 

If you are taking any medication google caffeine and your medications to see if there are possible interactions and as always your physician is the best source of information!