In this episode 40 protocols
▶ 40:26 Dream Journaling Behaviors “And I'm a longtime practitioner of writing down my dreams when I wake up from them. Or as we discussed in an earlier episode, my phone is on airplane mode at night.” ▷ 1:06:00 Image Rehearsal Therapy Behaviors “Recently there was a method that was developed and it's very effective. And it is called IRT, which stands for Image Rehearsal Therapy.” ▷ 1:23:56 Move Body After Nightmare Behaviors “Whereas if you wake up from a nightmare, which many people do, and I'm in a state of anxiety and you have a hard time kind of shaking the disturbing affect associated with that nightmare to move your body, get up and move your body and maybe even flip some lights on.” ▷ 1:46:27 Mnemonic Induction of Lucid Dreams Behaviors “And it's a very simple technique, which is that you consistently rehearse before bed this notion that I will remember my dreams and I will instigate control in my dreams.” ▷ 1:46:53 Reality Testing for Lucid Dreaming Behaviors “The maybe the more effective one is called the reality testing method. and it was probably made famous in a brilliant movie. If you haven't seen it, everyone should watch it.” ▷ 1:51:57 Meditation for Sleep Onset Rumination Behaviors “The first I would recommend, and it's something I practice, meditation. But really all of these that I'll describe are about getting your mind off itself.” ▷ 1:52:38 Body Scan Behaviors “You can do breathing techniques. You can listen to sleep stories. You can do your own type of body scan.” ▷ 1:52:38 Sleep Stories Behaviors “You can do breathing techniques. You can listen to sleep stories. You can do your own type of body scan.” ▷ 1:52:38 Breathing Techniques for Sleep Onset Behaviors “You can do breathing techniques. You can listen to sleep stories. You can do your own type of body scan.” ▷ 1:52:52 Mental Walk Behaviors “Close your eyes and a walk that you know intensely well with vivid 4K detail. Replicate that to the letter. I left foot on the first step, down the steps, take a right out the driveway, up I go, walk up the hill, look to the left, the bay is out there, it's 5 p.m., the sun is starting to set, that level of detail.” ▷ 1:53:52 Avoid Back Sleeping if You Snore Behaviors “That would be your back. And it's ill-advised mostly for people who snore. When you are on your back, the likelihood of you snoring and that airway collapsing entirely and you having what's called a hypoxic event where you stop breathing entirely is significantly higher than if you sleep on your side or on your front.” ▷ 1:54:24 Track Snoring Behaviors “If you are curious and everyone should be, everyone should be curious as to whether they snore, I would say download an app and we can link to it.” ▷ 1:54:30 SnoreLab Tools “I would say download an app and we can link to it. I have no affiliation with whatsoever. I pay my money. I think it's like pennies on the dollar. I can say $2 a month or something. And it is called Snore Lab.” ▷ 1:55:46 See a Doctor for Snoring Behaviors “If you see a confirmation of snoring by way of that SnorLab, go and see your doctor. That is the best advice.” ▷ 1:56:38 Avoid Alcohol if You Snore Diet “Also, by the way, if you take on board alcohol and you have mild snoring, it is very clear I would be highly surprised if on the nights that you drink, you don't get a significant increase in your score of snoring.” ▷ 1:57:12 Do Not Check the Clock at Night Behaviors “And their response is, because I look at the clock, that's the first problem. Take all clock faces away from your sight when you are sleeping.” ▷ 2:01:51 Sleep Longer Before Anticipated Sleep Loss Behaviors “There is something that has been demonstrated called sleep banking, which is where I know I'm going to go into debt. So I sleep longer and I create credit to begin with. And then I spend that credit as I go into debt.” ▷ 2:02:53 Do Not Try Too Hard to Fall Back Asleep Behaviors “First, don't try too hard because trying to get back to sleep and become frustrated is very much like trying to remember someone's name. Sleep is just like this, that the harder you try, the further you push it away.” ▷ 2:08:01 Delay Bedtime in Older Adults with Early Awakening Behaviors “Here I would say, see if you can delay your bedtime as best you can. If your bedtime is 10 and you would like, and you're normally waking up at six, but you're consistently waking up at four, start trying to go to bed at 11 p.m.” ▷ 2:09:06 Speak with a Board-Certified Sleep Medicine Clinician Behaviors “You can also speak to a board certified sleep medicine clinician.” ▷ 2:09:19 Cognitive Behavioral Therapy for Insomnia Behaviors “CBTI, Cognitive Behavioral Therapy for Insomnia, which we've spoken about in this episode, is also effective for older adults to help them stay asleep.” ▷ 2:09:44 Trazodone Supplements “One of them that's been shown to be effective for older adults is something called doxepin. And trazodone too, although there is some sort of pushback a little bit by the community against trazodone.” ▷ 2:09:44 Doxepin Supplements “One of them that's been shown to be effective for older adults is something called doxepin.” ▷ 2:09:56 Dual Orexin Receptor Antagonists Supplements “And there's a new class of drugs that we've spoken about in a previous episode called the Doras, the dual orexin receptor antagonists, D-O-R-A small s.” ▷ 2:13:27 Cool Bedroom Behaviors “One treatment which is non-medication based is trying to make your bedroom cool, but also using these smart mattresses.” ▷ 2:13:41 Eight Sleep Mattress Tools “And he has had a huge amount of feedback from menopausal women saying that that cooling mattress has been very helpful for their vasomotor symptoms.” ▷ 2:14:40 Bioidentical Hormone Replacement Therapy Supplements “I would say that when women have gone into bioidentical hormone replacement therapy, one of the things that benefits is also sleep because it brings back under control some of these symptoms. it reinstigates some of the renormalization of aspects of reproductive hormones.” ▷ 2:20:10 Magnesium Threonate Supplements “The supplements that I recommend when people ask for supplement recommendations specifically are magnesium threonate. Yep.” ▷ 2:20:38 Apigenin Supplements “The other one is apigenin, which is essentially a derivative of chamomile.” ▷ 2:20:40 L-Theanine Supplements “And then the third is theanine, which is known to have a mild anti-anxiety component to it. The one caveat is that theanine can be problematic for people that have very vivid dreams. It can often people say that it makes their dreams even more vivid.” ▷ 2:21:06 Start Sleep Supplements One at a Time Behaviors “I actually recommend people start with just one thing and then see how it affects them and then bring more in.” ▷ 2:21:25 Inositol Supplements “The other thing that I sometimes use is 900 milligrams of inositol, which for whatever reason has, I find, again, this is anecdata, makes it easier for me to fall back asleep when I wake up in the middle of the night, especially if I haven't eaten very many starchy carbohydrates in the days preceding.” ▷ 2:21:49 Starchy Carbohydrates Diet “I try and eat some starches after hard training and things of that sort. but sometimes if I'm on a lower carbohydrate regimen, then I find it extra difficult to sleep.” ▷ 2:23:57 Slow-Mag Supplements “The other one that I would speak about is probably slow mag because it can be tough on some people's tummy and it's a coated form of magnesium.” ▷ 2:24:06 Magnesium Chloride Supplements “I would say if you want to focus on would maybe be magnesium chloride. That seems, maybe Petra Teer has released a podcast on this too. That seems to be, I think, an effective one for bioavailability.” ▷ 2:24:51 Valerian Root Supplements “Valerian root, unfortunately, if you look at the data, it doesn't seem to hold up in terms of any sleep benefit whatsoever.” ▷ 2:25:02 Glycine Supplements “Probably two that I would add to that list. The first is glycine. And here we're talking about doses of maybe 1.5 to 2 grams of glycine. Has quite a reliable, robust literature.” ▷ 2:25:23 Phosphatidylserine Supplements “The final one I would say, which has very good data to support its action, is something called phosphatidylserine. And again, I've got no association with any supplement company whatsoever, but this has been reliably demonstrated to tamp down the cortisol response.” ▷ 2:27:16 Regular Sleep Schedule Behaviors “regularity. Just keep things regular. If you get regular sleep, a lot of things will start to take care of themselves.” ▷ 2:27:48 Sleep in Sync with Your Chronotype Behaviors “Figure out your chronotype. Get good with your chronotype as best you can and then get regular. If you do those two things, sleep in synchrony with your chronotype rather than against it, and you are being regular weekdays and weekends, you will get a long way to getting better sleep.”