Optimising Neuro Performance through sleep...

Sleep onset- the ability to fall asleep within 20 minutes is a very common problem.  There are many lifestyle related factors that are believed to mostly cause this. Diet, blue light exposure and stress being the 3 main causes. Following good sleep hygeine is always vital as for example, caffeine may be causing the sleep issue. Many are slow metabolisers and don't know this. One cup of coffee could take 24 hours or more to be broken down, thereby blocking adenosine that is needed for sleep pressure- that feeling you get of needing and wanting to fall asleep. We recommend following a multi strategy:

• Start by using remade sleep supplement and using blue light blocking glasses from 8pm onwards.
• Allow the remade supplement time to build over 2 weeks as this will not be immediately effective.
• If you are still struggling to fall asleep beyond the 2 weeks, augmenting remade with the RESTORE Pm Liposomal Get is a great start.
• If you have always had a mind difficult to switch off, NeoRythm should be used for 30 minutes prior to bedtime using the sleep program. This is a great device for those who are also generally stressed in the day as can be used for meditation. PEMF is both safe and effective at retraining the brain to 'shift gear'

So falling asleep is  not an issue for you but staying asleep is. This is often for those who are Tired but Wired- meaning they are carrying too much cortisol into sleep. They are likely tired from going all day. There are some genetic risk variants that can impact how our bodies break down cortisol- as such, when the natural cycle for increasing cortisol starts around 3 am, it could be enough on the back of already high levels to wake you and then good luck going back to sleep.

We recommend you try the following:

• Good sleep hygiene as always - avoid alcohol particularly as this is known to cause 3am wakening.
• Improve day-time stress management by taking more breaks and trying meditation, walks, or NeoRythm meditation. Exercise is also vital to 'use up' all that energy but be sure not to do this within 3 hours of going to bed.
• RESTORE PM may be needed to get the melatonin but should be a starting point, and following improved sleep recommend shifting to the REMADE sleep support.
• Using NeoRythm for 30 minutes before bed on the 8 Hour setting Sleep Program, and then place under your pillow as it will continue to impact the brain's EEG. The idea here is to retrain the brain to make more of the slow waves needed to support sleep.

For some, no matter what they try going to bed before midnight seems impossible. It is possible one may be struggling with delayed phase onset. Our circadian cycle is mostly 'controlled' by light, in particular blue light. Some may even me genetically more sensitive to blue light. Using Blue Light in the morning in a timed and intense way is used to re-set this clock. Consider the following approach:

• If the ideal bedtime aim is say, 10.30pm, count back 16 hours and use this as your waking point. When our brain first receives blue light- this triggers our genetic sleep clock genes that results in the sleepy feeling 16 hours later..
• Use Retimer glasses for at least 25 minutes immediately as you wake. If waking at for example 8am is too hard, then every day wake up 15 minutes earlier than you normally would and put the glasses on while still in bed to help your brain awake. Keep going back until your desired waking time.
• Using Blue Light Blocking Glasses then from 8pm onwards can empower this approach.
• Retimer glasses are also useful for those who suffer seasonal affective disorder ( the winter blues). 

Sleep Hygiene is a term used to describe some common lifestyle habits that may have a significant effect on sleep and should be given serious consideration well before any medication management. To learn more about sleep and hygiene practices follow this link:

THE IMPORTANCE OF SLEEP AND SLEEP HYGIENE