Comments by "Barbara Fairbanks" (@barbarafairbanks4578) on "ZOE"
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@workhardplayharderx2
Well... maybe your sleep hygiene is not 'perfect', or you s/b experiencing solid sleep, imo.
By 'perfect' - do you mean you are hitting these DAILY goals?
1) outdoor light into your retinas early a.m. - shortly after awakening. Outdoors, and no sunglasses - the earlier the better. 10-20 min early exposure (depending on whether a sunny, or an overcast day)
2) striving to eat meals at same time(s) every day. (Yes, our consistency in timing our daily meals affects our circadian rhythm - which affects our sleep.)
3) not eating a meal within 2-3 hours of bedtime. (preferably 3 hours)
4) consistency in waking in the a.m., and bed-time at night. (Strive for within a 30-minute window to your waking & bedtimes as consistently as possible.)
5) cycle UP daylight exposure (white and bluelight during daylight hours.)
6) cycle down white & blue light indoor exposure, starting at dusk.
7) get outdoor red light (sundown gives off red light), into your retinas near sundown. (Even an hour b/4 sundown emits red light frequency - this signals your brain-body to start gradually up-regulating melatonin , as well as the building up of Adenosine. Adenosine is a sleep molecule, that creates 'sleep pressure'.
8) sleep in a cool environment - somewhere around 68-70 degrees F.
9) sleep in as dark environment as possible, overnight. (Think blackout drapes, or an opaque, but comfortable, sleep mask.)
10) if you have daytime sleepiness, nap early in the day, no longer than 30 min. - do not try to nap after 4p.m a 20min
Yoga Nidra session (non-sleep, deep rest) works to refresh the body if you are very sleepy. BUT! Before 4p.m., if possible.
11) limit caffeine intake to a.m. hours, only. No caffeine after noon.
This should help - even in menopause...
I have also found that redlight exposure (with a redlight device, eyes closed) before bedtime gives me the best deep sleep ever.
I was doing this in the a.m. when I got the LED device.
Then I, read a suggestion to get my redlight exposure before bedtime, and now I wouldn't be without it at night. It's given me the best deep sleep ever when I use it at night.
Also, stay away from melatonin supplements, for sleep. Any amount will eventually interfere with your body's melatonin production.
Also, the supplement industry is largely unregulated. Melatonin testing (a few years back) of a number of supplement brands were found to have - for whatever reason - as much as 3x to 10x - higher mg dosage than stated on the label.
This is outrageous. Melatonin should only be used for those suffering long sleep latency issues, and only temporarily. Dosage should be .5 MG, no more than 3mg. Only as occasionally needed (jetlag scenario, for instance).
Also, HRT (estradiol & progesterone) by a medical professional does help with sleep for peri-menopausal or recently menopausal women (not more than 2-3 yrs post-menopause).
HRT s/b started only within that window, and then can continue because hormone receptors in the body will remain active.
HRT begun after those hormone receptors have become disabled (by non-use - over time - results in the HRT circulating in the blood, or building in organs where they shouldn't be....a dangerous prospect.
Hope this helps 😊
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@WackyJackyTracky leucine (not lysine, particularly)
. But the BCAA's, leucine (especially) plus Isoleucine, & valine, as triggers for mTOR ...the pathway in the body that promotes muscle protein synthesis.
Seeing as how Leucine and muscle protein synthesis was left OUT of this discussion...waved a big red flag for me...that somewhere in here, however nuanced, lies a very definite vegan agenda.
That... & the fact that this guy wants us to believe, apparently, that 'protein is protein', no matter if it comes from a candy bar, a slab of steak, or kale.
So simplistic, it's laughable🤣
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@vickimoore5672
Imo - from what I've read , watched, listened to on this subject -
The body needs to be exercised, fed, & rested (sleep), etc. at consistent, daily routine times.
We throw our body's natural rhythm off (& can confuse our body, some experts say), if we fluctuate wildly, by hours for instance, with these daily activities
(try not to fluctuate more than 30mins outside of our regular routine, for whatever activity, on any given day).
That's why a daily routine - especially a morning routine - is highly recommended by health experts.
Also, I just watched a
Dr. Rhonda Patrick podcast interview of
Dr. Huberman where they discuss this.
There is a phenomonon called 'entrainment' that happens in the body when we routinely perform certain activities at the same time during the day.
If, for instance, we decide we will exercise at a specific time every day, and we stick to this routine for at least 3-5 days (whether we 'feel' like it, or not), we will begin to really start feeling the impulse to exercise at this approximate time each day.
This is because our body has become entrained to expect this activity at this time.
Ditto with eating meals (we feel more hungry @ that same time ea day that we've established for eating )
AND...with sleep - if our nightly bedtime and our arising in the a.m. are kept consistent each day - we will feel naturally sleepy at our established bed-time - and are more apt to want to arise at our established time in the a.m.😊
Consistency is king😊
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