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Sleep Protocol and Dream Restoration
🕑 Added 2021-12-26 02:58:20 +0000 UTCAny sleep protocol is merely bandaging the underlying issue without addressing your light environment, which is why I had to write and publish the previous article yesterday first and foremost. If you haven't reviewed and implemented it already, ensure you do so prior to beginning this generalized protocol. The light environment is essential to the circadian rhythm and thus your cortisol and melatonin balance. It is also crucial to proper GABA/glutamate balance, which is another factor in deep, restorative sleep that I will be addressing. You will begin to notice improved sleep from the previous article alone.
To summarize here...
- 1) spend less time inside and on screens/using technology, minimize usage to the greatest extent possible unless work, especially after sunset
- 2) wear blue light blockers while inside and anytime you use technology inside, make sure the skin is covered
- 3) get as much sunlight as possible without burning. Get outside and get sun on the face and eyes as soon as it rises, AM sunlight is crucial to setting the circadian rhythm. Sunset is secondary to do the same
- 4) exercise during the evening and make sure you eat dinner 2-4 hrs before bedtime
- 5) eliminate all stimulant drugs, including caffeine and nicotine
If you live in any major cities, like NYC, Los Angeles, Atlanta, London, etc., you may have to consider moving to eliminate the constant artificial blue light and nnEMF factors that trigger this calcium-glutamate and cortisol predominant biochemistry. Many of the people I've worked with in these cities have persisting sleep issues that often resolve when they vacation, only to resume again when they return home.
Another factor in circadian rhythm is meal timing. Along with the light environment during daytime and especially at nighttime, it helps to set your internal clocks. Optimally, you will want to eat breakfast within the first 30-60 minutes after your time spent in the sunrise, or as early as possible. There may be an adjustment period in your appetite, but it subsides rather quickly. For best results with sleep, you will want to have a period of 2-4 hrs between your last meal and laying down in bed for sleep time. Eating too late can disrupt your sleep quality because the body is putting its energy into digestion as well as the reasoning mentioned above. Depending on the macro composition of your meal, the drop in blood glucose after a high carbohydrate meal can also disrupt sleep quality. If you are to eat late at night, protein and fat are most optimal to consume.
To begin, you will want to ensure your diet covers all micronutrients in surplus, especially the inhibitory ones. This helps to increase stress resilience and lessen the perception of stress altogether (Calcium-Glutamate and Cortisol). The inflammatory dietary triggers mentioned in the Gut Repair Protocol should also be eliminated as inflammation can also trigger these two neurotransmitters/hormones. To summarize what covers almost every micronutrient, red meats, organ meats, eggs, seafood, shellfish, poultry, dairy (kefir and yogurt support sleep via GABA and serotonin production in the gut), properly prepared vegetables, sprouts, and fruits. Depending on your appetite and preference, this may include whatever else you enjoy that I haven't mentioned. These inhibitory micronutrients include magnesium, potassium, chloride, bicarbonate, glycine, taurine, inositol, thiamine, riboflavin, niacin, pyridoxine/P5P, methyl folate, methylcobalamin/adenosylcobalamin, inositol, vitamin A/C/K2.
The primary factor to deep, restorative sleep after addressing your light environment and circadian rhythm is GABA induction. Calcium-Glutamate and Cortisol counters GABA biochemistry. Calcium-Glutamate and Cortisol are also tension-inducing in the nervous system and also create negative ruminating thoughts and anger. This does not help sleep at all. Some NMDA/calcium-glutamate subtypes are involved in hallucinations and paranoia as well. The amino acid, L-theanine, moves Glutamate off of the NMDA receptors to use in making GABA-induced calm restful sleepiness. ESPECIALLY when it is paired with Magnesium, most notably Magnesium glycinate. This combination addresses excessive activity at each Calcium-Glutamate receptor system: NMDA, AMPA, Kainate, and with Mg glycinate, the Glycine receptor subunit on NMDA. Magnesium and Glycine go into GABA production and L-theanine itself increases GABA production, the combination is like rocket fuel for this purpose. In addition to this, it is also wildly anti-inflammatory and glycine is a rate-limiting factor to glutathione production. These three factors will segue into dream restoration as well later on in this article. I've found it is best to have at least 30 to 60 minutes before sleep.
This is the common supplement combination that I recommend, but inositol, glycine, and taurine can also be quite helpful via their inhibitory GABA activity. Phosphatidylserine, vitamin C, and thiamine (thiamine best consumed during daytime) can also be useful in regulating excessive cortisol.
There are numerous inhibitory, sedative herbal medicines, of which some even contain melatonin directly (you can search melatonin herbal medicines on Pubmed if you'd like to read further, there are numerous studies covering this phenomenon), however, here is a generalized list that can be utilized:
- Astragalus - cortisol and calcium-glutamate regulation, anti-inflammatory, supports detox processes, regulates blood glucose
- Bacopa - increases serotonin and melatonin production, possesses GABA activity, is highly anti-inflammatory for the brain specifically
- Black seed oil - GABA and acetylcholine activity, decreases calcium glutamate, cortisol, histamine, is highly anti-inflammatory for brain and entire body, supports detox processes, regulates blood glucose
- Blue lotus - cortisol and calcium-glutamate regulation, GABA and acetylcholine activity, dopamine support, is highly anti-inflammatory for brain and entire body, regulates blood glucose
- Chinese cat’s claw (Uncaria rhynchophylla) - calcium-glutamate reduction, is highly anti-inflammatory to the brain and nervous system, supports detox processes
- Codonopsis - cortisol regulation, is highly anti-inflammatory for the entire body, supports detox processes
- Gotu kola - increases GABA production, decreases calcium-glutamate production (increase glutamic acid decarboxylase expression), is highly anti-inflammatory to the brain specifically
- Jujube - increases GABA production, is highly anti-inflammatory for the entire body
- Ku Shen- increases GABA production, decreases calcium-glutamate and cortisol, is highly anti-inflammatory to the entire body, supports detox processes
- Magnolia bark - increases GABA, serotonin/melatonin, acetylcholine, decreases calcium-glutamate, cortisol, adrenaline, histamine, is highly anti-inflammatory for the brain and nervous system, comparable to benzodiazepines without addiction potential in studies
- Oat straw - GABA activity, nourishes and supports the nervous system
- Skullcap - GABA activity, reduces calcium-glutamate and cortisol, highly anti-inflammatory for the brain, comparable to benzodiazepines without addiction potential in studies
- Wood betony - GABA activity, decreases calcium-glutamate and cortisol, highly anti-inflammatory for the entire body
These are just some of my favorites that I've found to be most effective. Another one people often enjoy that is more commonly known is Chamomile and holy basil/tulsi. As an example of what I would use, I would include blue lotus, oat straw, skullcap, and magnolia bark into a cup of tea, chamomile is optional though recommended for its apigenin content. Experiment and see what works best in your own personal context.
Now, onto dream restoration. The key factors that inhibit dreaming and dream recall are circadian dysregulation, neuroinflammation, GABA/glutamate imbalance, and dysfunctional glymphatic system function, all of which this protocol will address. If you haven't already, please implement the above Gut Repair Protocol and eliminate any drug use. THC, alcohol, caffeine, and any stimulants are especially counter-productive to dreaming.
Melatonin supplementation can induce vivid dreams to the point of waking up with your dream world overlaid on top of 4D reality and it is often traumatizing to the unsuspecting individual. Dopamine brightens the dream space and adds language. Acetylcholine is similar to this, but it also improves dream recall in the morning upon waking. Dopamine can be wakeful, but blue lotus also enhances GABA to level it out and allows you to sleep restfully. Some say excellent for dream journaling, others say it can disrupt their sleep. Your results may vary.
Magnesium glycinate, l-theanine, glycine seems to be quite reliable at inducing vivid dreams and improving recall alone. My favorite herbal medicines for vivid/lucid dreaming I've found are Blue lotus, motherwort, lion’s mane, Celastrus paniculatus, and beta-carbolines for herbal medicines.
You can find a lab to get salivary cortisol and salivary melatonin tested to see exactly what your levels are, but this protocol should help to restore that balance regardless.
As a side note, meditation or breath work while laying down for sleep can also be useful in activating the parasympathetic nervous system over the stressful sympathetic nervous system. The red + infrared light setup can also be useful for melatonin production when used in the evening as directed.
