2 睡眠の上級テクニック

### **1. Use Chamomile Tea** First up is chamomile, specifically chamomile tea. This substance has centuries of use to back it up and is my absolute favourite natural remedy to put you to sleep. Its incredible stuff. Its high in apigenin, a flavonoid that binds to that GABA receptor we have talked about, leading to a parasympathetic state and relaxation. Chamomile also contains chamazulene which reduces inflammation and oxidative stress that would otherwise disrupt your deep sleep cycles. On top of all of this, having it in a tea form is additionally beneficial - having hot liquid helps lower the body temperature which is conducive to sleep. To make your chamomile tea most effective, make sure to buy organic, loose-leaf, and consider adding some raw honey to it (a little bit of carbs before bed helps prevent the need for cortisol which would otherwise hinder sleep.) ### **2. Use the Trinity of Sleep Aminos: Theanine, Taurine, and Glycine** Firstly, L-Theanine. This amino acid has the ability to cross the blood-brain barrier and stimulates the production of GABA (which, as discussed, helps sleep). It does so while also counteracting the action of the opposite neurotransmitter (the excitatory one) called glutamate. As you have likely experienced before, an overactive mind is a very common barrier to falling asleep, and this overthinking is often caused by this glutamate compound. 200-400mg of L-Theanine in the evenings works wonders for calming the mind, and thus falling asleep Next up, taurine. This is another amino acid, with very similar effects. It boosts GABAergic activity, and regulates glutamate, but also has a variety of other benefits conducive to sleep. It works synergistically with the nano magnesium supplement I talked about by boosting magnesium's ability to bind to and block excitatory receptors in the brain, while also supporting the pineal gland's ability to produce melatonin and reducing inflammation in crucial areas of the brain involved in sleep regulation like the hypothalamus. Around 500mg-2g should before bed will give you these benefits. Overall, taurine is kind of a miracle amino acid in my opinion, and has so many benefits beyond just sleep. It is something I will talk more and more about in future guides... Finally, glycine. The power of this main acid is more due to its temperature regulating properties. As I have discussed previously, one of the key aspects of entering sleep is that your core body temperature falls. Well, glycine facilitates this by widening the blood vessels, allowing for heat dissipation from the blood vessels. On top of this, glycine is very powerful at modulating the HPA axis, the system in your body responsible for producing stress hormones that are not helpful for a good night sleep. It does this by inhibiting excess hypothalamic activation that would otherwise signal the release of cortisol. To get glycine, you can supplement around 2-3 grams in the evenings, or simply have some high-quality bone broth with dinner. ### **2. Avoid EMFs | Use Advanced EMF Blockers** As we have already discussed in other areas of this course, EMFs are indeed very harmful to human health. They promote this chronic and low-grade inflammation that is slowly degrading our bodies worldwide. On top of this, these EMFs are damaging for sleep. They disrupt melatonin production by suppressing pineal gland activity, disrupt SCN signalling which is crucial for a good circadian rhythm, and increase intracellular calcium levels which causes heightened excitability (not good before bed). With this in mind, here are some simple, and then advanced techniques of reducing EMF exposure at night: **Simple:** 1. Turn off wifi routers at night 2. Keep all electronics on airplane mode, and out of the bedroom 3. Unplug any electronics near your bed. **Advanced:** 1. Use a Faraday cage around your bed. There are bed canopies made of silver mesh that block EMFs and thus shield you from exposure to them at night. Look for canopies with high shielding efficiency, measured in decibels (dB), typically 30-50 dB for high performance. 2. Purchase a Somavedic and put it next to your bed. This is very powerful. This device contains precious stones and minerals that have natural vibrational frequencies. These frequencies are beneficial as they neutralize the harmful EMFs by harmonizing them. *links to these products in the products library* ### **3. Delta Waves** This simple trick is another very powerful way to get to sleep quickly. Listen to Delta waves through things like binaural beats or isochronic tones (found on Spotify, for example) for 20 minutes before bed, and your brain will start to synchronize and match the delta frequency. This improves sleep because delta waves enhance the parasympathetic nervous systems' activity, and are generally more conducive to a state of relaxation. ### **4. Buteyko Breathing** This simple breathwork technique increases and balances your CO2 levels. This is amazing for sleep because this boosts oxygen delivery to the cells and the brain (via the bohr effect), whilst activating the parasympathetic nervous system. The increased CO2 from buteyko also supports melatonin production.