I’m breaking my own rules here a little when i mention a quick fix for insomnia.
Quick fixes rarely work in the world of health and fitness.
This time may be a little different however.
Typically insomnia is looked at by changing nightly routines. In some cases working on a person’s sleep hygiene can go a long way but controlling the hormones that keep people awake or awaken them is the difference maker.
55% of people suffer from insomnia at some point in their life time.
Roughly 30 percent of the general population complains of sleep disruption.
Women are up to twice as likely to suffer from insomnia than men.
People who suffer from sleep deprivation are 27% more likely to become overweight or obese.
Now if you are on the side of the fence that is familiar with the pillow polka then these stats won’t surprise you.
But our society tends to ignore the negative health impact from poor sleep. It truly is the sleeping elephant in the room.
Most people wake at night and believe nothing can be done to remedy their situation.
Some resort to sleeping aids. Some use pre-bed rituals while others light candles and rub oils on their body.
These all have some varying degrees of success.
The key to quality sleep is lowering adrenaline.
But how do you measure or fix this you say?
This can be measured by comparing the wakened heart rate to your resting heart rate.
If adrenaline is released then the heart rate quickens. If you compare your resting heart rate to the heart rate you wake with in the middle of the night then it should shine some light on the problem. The heart rate at the very least should be the same but not increased.
Resting heart rate should ideally taken when you first wake up and not following strenuous activity. Let’s say your resting heart rate is 70. If you wake and measure it and it’s 80 for example then we know adrenaline is the driver. This is exactly the reason you woke and may have a hard time going back to sleep. Typically glycogen (sugar) has run low due to possibly not eating enough, not eating anything after supper, or just an overly active mind the day prior. Don’t forget the brain is very energy demanding and can use about 50% of the glucose (sugar) available.
Here is a personal recipe I recommend to clients who suffer from insomnia. This could be the client who has issues falling asleep or staying asleep. This works on a physiological level to lower the noctural hormone of adrenaline.
4-6 ounces of hot water
A shake or two of refined white sea salt (you shouldn’t taste it)
2 tablespoons of honey (sugar is an equal alternative)
3 teaspoons of gelatin
4-6 ounces of white milk
Optional – 1 teaspoon of coconut oil (scented or unscented is your preference)
Shake of cinnamon (optional as well)
Put honey/coconut oil/salt in a mug. Pour a half mug of hot water till previous ingredients dissolve and stir if needed. Then add milk.
This concoction is drank prior to going to bed. Lowering adrenaline and cortisol and maintaining blood sugar will go a long way in sleep quality.
If you are a person struggling with sleep then give it a try just before bed. This drink works really well – people are truly surprised by the results.
You will know in just a few days whether it works – please let me know how you respond.
Shoot me a message at Sean@liferightsideup.com