S L E E P

My Purpose (what's yours?) is to put people to SLEEP!

Sleep Changes for most Adults:

It usually happens between the ages 42 – 62, or when significant life changes occur:

1. Hormone related
2. Stress related
3. Circadian rhythm related
4. Airplane travel related 
5. Wifi and other electronics in the bedroom related

Genetically, some people are gifted with good sleep genes; others must work at getting good sleep (like me!--How Do You Think I Researched This List Here? Sample of N=1)

And, oversimplified, some people have trouble falling asleep and some have trouble staying asleep the entire night (even though people do wake up 11 to 15 times per night; the disruptions are so slight people simply fall right back into sleep, even if it’s not as deep as you would like). 

FALLING & STAYING ASLEEP:

(Especially after you pee and lay back down)

A summary of new healthy "sleep hygiene" HABITS—these may be a reminder for you. Copyright 2020-2022 Shore Perfect Vacation Rental LLC

What New Habits Are You Building To Grow Old With?

— Bruce Seidman, circa 2005

KNOWING and REALLY DOING are two entirely different things when it comes to the discipline involved in good sleep quality.

⚙  Waking up and going to bed at the same time, 7 days a week. If you’re going to be off, don’t be off by more than 30 minutes on either end.

⚙ Write down all your TODOs for the next day. However you prefer to do that: pen and paper; journal; app on phone; emailing yourself, etc. Why? Purge your thoughts (aka Monkey Mind right before bedtime).

⚙ Getting direct sunlight in your eyes, even through a window, as soon as you wake up or as soon as the sun rises and can shine into your window. 7 days a week. 15 seconds is good enough. A minute is better. (no sunglasses). 

⚙ Getting sunlight into your eyes at noon, midday by being outside (versus driving in your car). 15 minutes is ideal. 5 minutes is OK as a placeholder.

⚙ Screenage: anything involving TV, phone, devices.

This one is difficult for people to follow: no screenage 90 minutes before your regular time you go to bed.  The bluelight emitted by screens disrupts sleep, period.

⚙ Lights in the house: similar to screenage

⚙ Pee. Men, have a urinal near your bed.  Stand up or on knees. Pee in the urinal. Seal lid. Place on floor away from your first steps out of bed in the morning.  

⚙ Cousin Brucie's Get Back to Sleep Formula (see link below, below)

⚙ CBD before Bed

⚙ Melatonin gummies right before bed (gummies work way faster than pills). Avoid Corn Syrup, Sucralose, Fructose, Carrenagen

⚙ Meditation technique (apps)

1. CALM
2. MUSE
3. OURA RING
4. Ten Percent Happier
5. Laurenricewellness.com --> AMAZING!

⚙ Ear Plugs -- thicker cylinder -- can you hear your heartbeat?

--------------------------------------------------

REPETITION IS THE MOTHER OF ALL LEARNING!

My purpose is to put people to sleep, therefore...

One on one coaching moves the needle, rewires brain to anticipate deep sleep, helps us sleep longer than before.

Cousin Brucie's PROVEN Methodology to change your SLEEP: Invest in a SLEEP COACH! (ME, of course ! )

1. One on one: $50 for 30 minute session Sleep Coaching over the phone.

2. Group: 1x a month, Zoom, Cousin Brucie's Sleep Deeper Community. Free to clients.  Priceless to strangers (not for sale)

3. Facebook Cousin Brucie's Sleep Deeper Community group. Free to clients.

4. Flash cards to review...frequently, to speed up ...

BRAIN RE-TRAINMENT: free to clients

5. YouTube channel : free to anyone.

• ORGANIC INGREDIENTS:

GABA, Lemon Balm, Olive Leaf, Rock Rose, Magnesium L-Threonate, Holy Basil, Chamomile, Magnolia Bark, Valerian, Passion Flower, Hops, 

L-Theanine, Lion's Mane mushrooms, Glycine, White Chestnut flower, Echinacea, Chlorophyll 

• BUY NOW:

-------------------------------------------------

EVEN MORE   S L E E P  TIPS:

⚙ White medical tape--seal your lips closed for almost double oxygen flow to your brain.

⚙ Eye goggles that come with infrared lights or tanning beds.  COMPLETE DARKNESS (and comfy, too)

⚙ Cloth eye patch headphones and music already queued up. KEY POINT: wired, not bluetooth!!!

⚙ Lavender oil on your nightstand -- use fingertip to rub under your nose, on your pillow, on your C-PAP air filter

⚙ Magnesium pills (L-threonate or Glycinate)

⚙ Potassium drops in water before bed

⚙ Pomegranate seeds (powder more user-friendly) in water (lots of potassium)

⚙ Magnesium oil rubbed on calves, hamstrings, buttocks, rib cage -- Spray bottle on the floor near your bed

⚙ Music recommendations, soothing voice in app like CALM.

⚙ When you are laying down, after you pee in the early hours, breathe deeply for at least 7 breathes -- be patient, but breathe for 7 breathes at least.  In through the nose fill your belly, hold a beat, then out slowly thru your pursed lips.

⚙ No wifi in bedroom (unplug router every night).

⚙ No electrical plugs plugged in near head, both sides of the bed.

⚙ ChillyPad (better to sleep on a cooler mattress, but our skin heats up mattress pads even in a brief 10 minutes lying on back or side.

⚙ Fan blowing on face & chest more so than overhead fan -- poor man's ChillyPad (which runs between $500-$1000).

⚙ Simple white Tee-shirt to prevent skin heating up.

⚙ Blackout curtains--dark wrap-around sunglasses for reading kindle.

⚙ Put red adhesive film over Kindle (especially "paperwhite" screen)

⚙ Glycine powder mixed with MCT powder in a ziplock on your nightstand -- put a 1/2 teaspoon in your lower lip and gum for super fast absorption

⚙ Tape over led lights on TV’s etc in the room.

⚙ Dark glasses: Red and Amber:

IF you are watching TV in bed, (please don't), know the bluelight will keep you awake.  Wear sunglasses if you must watch TV / use your phone in bed (please, please don't--choose SLEEP over entertainment)

⚙ Dogs in bed disrupt sleep. Flip side: they calm you down, too, when you wake up at 3:13 and can't fall back into sleep.

⚙ (this hack will test your daily choices): "Sleep vs. Coffee" (aka 7-8 hours vs. approximately 35 to 55 minutes, after that first 8oz. cup 'o joe in the morning), (aka serotonin vs. dopamine).  Caffeine from coffee may-can-will disrupt your circadian rhythm over time. How do you know, for you?  Well, if you find yourself waking up "in the middle of the night," consecutively, perhaps 3:13am...maybe 4:08am...maybe it's 5:15am...AND...it's consistent every night (like the Bill Murray "Groundhog Day" classic reference movie). What to do?  Cold Turkey and TEST IT OUT. Me?  I substituted hot green tea mixed with peppermint tea upon waking in the morning. IT WORKED ON THE VERY FIRST NIGHT!!! (and the 2nd, 3rd, 4th, 5th night.  It worked right away!) Our bodies are miracles; intelligent, knowing, and want to get back to homeostasis innately.  *Coffee makes adrenals (and pituitary gland) work harder, and over time, they become overactive: hence, this is why you wake up in the middle of the night consistently.  Remove the coffee and the Adrenals and pituitary respond immediately, within one diurnal cycle (a single 24 hour period)

⚙ Epsom salt bath right before bed: HACKS for SIMPLE: small tub, buy salt at discount chains (in SC it's Dollar General), large container Coconut Oil, bathtub pillow, candle (battery) ...What, no time?  then soak 5 minutes as a placeholder to maintain habit, clean tub after to keep spouse happy. (2x a day, for 21 days, literally resets your brain and its ADRENAL STRESS RESPONSE...aka HPA AXIS--to hear more on this, join Cousin Brucie's Sleep Deeper Community.

⚙ eat Resistant starch, small amounts, 60 to 30 minutes before laying down*

*resistant starch foods take longer to breakdown in your GUT; they feed your gut bacteria while you sleep, releasing serotonin somewhere between 2am and 7am (depends).  

**cannelini beans (white beans), 

**lentils, 

**green bananas, 

**plantains, 

**jerusalem artichoke (aka Topinambur leaf, amazon), 

**undercooked sweet potatoes, 

**jicama root 

Copyright 2020-2024 Shore Perfect Vacation Rental LLC

Copyright 2020-2024 Bruce Seidman

All Rights Reserved. Page may be used for personal growth, friendly sharing with people you care about, and know, and love.  Blanket COPYING is prohibited, and also protected under USA Copyright Law.

DID YOU LIKE THESE HACKS?:  https://tiny.cc/sleeptips

         Cousin Brucie's GET BACK TO SLEEP Formula: 

         Please take the Sleep Quiz first before you make an investment in your brain health (scroll down, please)