Considerations
- Magnesium, theanine, apigenin and melatonin are natural supplements that may aid sleep for some. However, they can disrupt circadian rhythms or have side effects, so consult a doctor before use.
- For some, naps and “non-sleep deep rest” like meditation or hypnosis reset focus and promote sleepiness. They are skills that improve with practice.
- It is easier to stay awake than force oneself to sleep. Relaxation practices using the breath and body help calm the mind for sleep.
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The podcast discusses how to optimize one's sleep-wake cycle by controlling light exposure, timing of food and exercise, and relaxation practices. It covers the role of adenosine, circadian rhythms, cortisol, and melatonin in regulating alertness and sleepiness. Viewing bright light, ideally sunlight, during the day and avoiding it at night helps to anchor one's circadian clock and hormonal cycles for better sleep, mood, and health.
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