Sleep not great?

Here’s a handful of tips that may help you sleep better and some reasons why sleep may be disrupted.

Part of the process of quality sleep is to manage melatonin well.

Melatonin is manufactured through this process:

Tryptophan (amino acid) = 5-HTP = Serotonin = Melatonin

A few carbohydrates at night are required for glucose to get into the brain which firtly carries tryptophan across the blood-brain barrier. This assists in healthy serotonin and melatonin production at night. If you just eat a lot of protein at night then it might become difficult to fall asleep.

Vitamin B6 is required for this process as is a good healthy dose of sunlight daily. 10,000 Lux for around 30 mins a day will ensure you produce enough serotonin to go through those final steps. (B6 and 5-HTP, you will find in HMN24 Pre-sleep)

In order to get good sleep you should avoid sources of caffeine after the first 8 hours of your day.

* Caffeine
* Coffee
* Chocolate
* Teas that contain caffeine
* Yerba Mate
* Guarana

Invest in a great mattress. Approximately 1/3 of your entire life is going to be spent sleeping? That means that one of your single most important investments should be in a quality mattress.

HMN24 Co-founder Phil, swears by his @mammothcomfort_uk

Turn Off the Wi-Fi at night or simply leave your phone downstairs. Simple solution to a common problem of excessive light exposure later in the day.

Cortisol levels are greatest earlier in the day and lowest at night which is your normal circadian rhythm. Cortisol levels fall in the evening and melatonin levels begin to increase as your light exposure starts to reduce.

Too much cortisol from the adrenal gland will cause insomnia and too little will create blood sugar and adrenaline issues that will wake you up. In addition to keeping your blood sugar stable throughout the day and at night, the use of an adrenal adaptogen such as KSM-66 and phosphatidylserine would be benefical, as would Zinc which serves to lower excess cortisol levels (All found in HMN24 Pre-sleep)

#hmn24 #presleep #sleep #insomnia

Видео Sleep not great? канала HMN24