EPISODES

Welcome to the Power Plant Podcast. This is a show about powerful herbs and extracts and how they work with your body. We take calls on the show and try to help those looking for a natural solution. If you have a question for the show, call us at 512 853 9005

EPISODE #4

UNDERSTANDING SLEEP

 

Having issues with sleep? In this podcast we explore how Sleep works and the best ways you can get back on track to a better night's rest. 

Sleep issues effect 50 – 70 million people in the US alone. In this episode we'll break down how sleep works and what you can do to try and get back on track. In this episode we will be taking calls from Jerry in Philadelphia, who has Parkinson’s Disease and is looking for some natural suggestions to get a better night’s rest, we’ll also hear from Liz in Los Angeles who travels a lot and is looking for an alternative to ambien. Finally, we will hear from Jeff in Los Angeles who has gone from being a deep sleeper to a light sleeper and is looking for suggestions to get back to a good night’s rest.

If you have questions regarding herbal nutrition or are looking for a natural solution to something that ales you, please give us a call at 512 853 9005 and we will try our best to answer your question.

This show is sponsored by Dr. Vim's Herbal Nutrition. Dr. Vim's herbal formulas are designed for men and women to mental focus, physical energy, stress reduction and a healthy libido. They use only filler free high potency botanical extracts. ensuring that every batch delivers a full dose of the most powerful phytonutrients on the planet. 

 

  • SHOW NOTES  -

 

 

Interesting facts about sleep insufficiency.

 

According to the CDC (Centers for Disease and Control and Prevention):

 

  • Sleep has officially been recognized as something of importance

    to public health.

  • Sleep insufficiency is linked to several hazardous outcomes. 

  • Persons experiencing sleep insufficiency are more likely to

suffer from chronic diseases, cancer, increased mortality, and reduced quality of life and productivity.

  • Around 50-70 million US adults have sleep or wakefulness

    disorder. 

 

 

Neurotransmitters, Hormones, Amino Acids, Vitamins, and Minerals that impact the quality of our sleep: 

 

  • GABA - an acronym for gamma aminobutyric acid.  GABA is an inhibitory neurotransmitter, meaning in it has a calming effect on the body.  If we rely on the calming effects of GABA to help us get a good night’s sleep.

 

  • Cortisol - a stress hormone associated with our fight or flight response. In an ideal situation it peaks in the morning when we wake up and is at its lowest point when we go to sleep (around 10 pm).  Cortisol management is imperative to sleep.

 

 

  • L - Tryptophan -  because our bodies can't make L- Tryptophan is categorized as an essential amino acid. That means in order to optimize your sleep it's important to have an enough L - Tryptophan in your diet. It is necessary precursor to serotonin.  

 

  • Serotonin - the neurotransmitters responsible for regulating the sleep/wake cycle, serotonin is the immediate precursor to Melatonin.

 

  • Melatonin - a hormone secreted by the pineal gland that allows us to fall asleep. Optimal sleep melatonin should peak around 10 PM.

 

 

  • Vitamin B6 (Pyridoxal-5'-phosphate) - Vitamin B6 is necessary to facilitate conversion of tryptophan into serotonin.

 

  • Vitamin B9 (folate) - folate deficiency can result in low serotonin levels. 

 

 

  • Magnesium - A mineral with many functions including supporting the nervous system and brain.  Magnesium is believed to help reduce cortisol and helps relax the muscles.  It is also believed have an effect on key neurotransmitters dopamine and serotonin. It is the 4th most abundant mineral in the body and it's responsible for over 300 biochemical reactions in the body. Magnesium is necessary for a healthy stress response, a balanced mood, and sound sleep.

 

  •  L - Theanine -  an amino acid found in green and black teas. It's famous for its ability to promote alpha wave activity in the brain resulting in a feeling of relaxation and mental clarity.  L-Theanin is an excellent choice for stress support, focus, or calming down before bedtime.

 

 

 

Sleep Etiquette Basics:

 

1. Prioritize sleep.  Get whatever it is your body requires (7-9 hrs. generally).

2. Try to go to sleep around 10pm, when cortisol levels are at their lowest and melatonin levels are at their highest.

3. Stop eating 2 hours before bedtime, and stop hydrating at least an hour before bedtime. 

4. Create at dark environment to sleep in.  Avoid light before bedtime, including T.V., computers, and smart devices that emit light.  You can even dim the lights ahead of time when you're ready to unwind.

5. Try not to hit that snooze button in the morning.  We don't want to interrupt our hormone and neurotransmitter cycles.

6. Avoid the use stimulants, especially in the afternoon and evening. 

7. Diet - East a balanced diet rich in magnesium, Tryptophan, B-6 (Pyridoxal-5'-phosphate), B-9 (Folate), and Omega 3 Fatty Acids.

8. Moderate sugar intake, especially late at night.

9. Get adequate exercise, but don't over train!

 

Herbs that may help you sleep:

 

1. Herbs believed to promote Gaba:

  • Passion Flower

  • Chamomile

  • Lemon Balm

  • Valerian

  • Magnolia

  • Hops

2. Herbs believed to help balance Cortisol:

  • Magnolia

  • Ashwagandha

  • Rhodiola Rosea

  • Avena Sativa (Wild Milky Oats)

3. Herbs believed to help balance Serotonin:

  • Rhodiola Rosea - Can be energizing so take in early in the day

    for added stress and mood support.

  • St John's Wort - A popular herb celebrated for its ability to boost

    mood.

  • Ginseng - Is known to be energizing so take it early in the day for

    added stress and mood support.

© 2016 Power Plant Podcast