Sean Croxton’s The Underground Wellness podcast show #235 has guest Ameer Rosic talk about “The Sleep Solution”.  Here are some of the things Ameer says in the podcast.

Ameer says that the number one thing you need to control to get sleep is the environment, then diet, then supplementation.

A big no-no is not to eat two three hours before bed.  And be in bed about 10pm.  So the last meal should be a low-carb meal at no later than 8pm.  He doesn’t believe in snacks at night.  One solution to avoid snacking is …  At dinner after done with meal, take a teaspoon of coconut oil, swish around mouth and swallow slowly.

Start day with big breakfast to re-balance ghrelin and leptin hormones .  Grelin tells you I’m hungry.  Leptin tells you I’m full.

He also believes in the paleo template.  One food that he seen that might be problematic with some people is nuts and seeds.

Sean Croxton says that cortisol is an awaking hormones.  If cortisol is high at night, you might have a hard time sleeping.

Ameer believes the circadian rhythm is very important.  And it is controlled by the sun.  You have to go outside and see the sun.  And it is free.  Human use to be outside most of the time.  Another problem is too much light at night-time.  He says turn off lights at 9pm.  Blackout curtains are fantastic, as well as sleeping mask.

Circadian also control your thyroid hormone and hence help with weight.  Circadian rhythm also control your growth hormones.

He does not believe in using un-natural high doses of melatonin.  And don’t use long term and don’t use on a child. He uses it only in advanced complex cases in an slow-time release low-dose short term only.

He likes phosphatidylserine though.

Two how before bed, use bath with epsom salt with magnesium.  And take a cold shower.  The decrease in temperature can help with sleep.  Without magnesium, melatonin can not be created.

As for nap, use it as a tool, but no more than 20 minutes and should not need it for every day.  While nap can be restorative, it reduces sleep pressure and may make it harder to sleep at night.

If going to bathroom at night, try not to turn on the lights.  Or just use red light.

For shift workers trying to get back to regular normal schedule try light therapy box (at minimum 10,000 LUX) and no lights at night.