Sleep

Biohacking for Everyone

1. Sun exposure Sun exposure is pivotal for reaching optimal health: it helps regulate our circadian rhythm (energy and sleep) and hormone production, especially when sunlight hits the skin or eyes without protection (sunscreen, hats & sunglasses). How: Get some sun in the morning, before the peak UV ray production midday. Let the sun hit your skin for 15 – 30 mins without any protection. 2. Meditation Bringing mindfulness into your life creates time and space in your busy day-to-day schedule. Rather than stressing about your never-ending to-do list, meditating forces you to be present. How: Start small, say 5 minutes a day and gradually work up to 30 mins, if you want. Focusing on your breath calms the mind very quickly. If you find your mind wondering (which is totally normal!), just bring it back to how you’re breathing. 3. Intermittent fasting Intermittent fasting gives the body an opportunity to deep clean organs and detoxify by extending the period of not consuming food. Without any food in your system, your mitochondria has the opportunity to clean out toxins from pollution, cleaning products, food, products used on your skin, etc. Giving your body time to do a clean sweep allows the organs and mitochondria to function…

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Glycine – A Small Molecule with a Big Impact on Sleep

By Dr. Kate Placzek Glycine has a calming effect on the brain – it helps you wind down and prepare for sleep. Its role as an inhibitory neurotransmitter has been unfolding over many years of ongoing research efforts. Easily one of the most versatile amino acids, glycine serves as a building block to proteins (collagen, the most abundant protein in our body, is one-third glycine), and is heavily utilized for the production of heme, DNA and RNA synthesis, glutathione formation, and for enriching the body’s capacity for methylation reactions [1] [2]. Sleep Problems People need sleep. It is our basic human need. Too many of us experience sleep problems. Laying there restless, counting sheep, watching the hostile glow of the green numbers, fearing the absence of sleep – this dreaded scenario of sleep-deprived desperation is all too familiar. Needless to say, sleep issues have become a pervasive health problem, and research shows that lack of sleep affects everything from mental competence to increased risk of chronic diseases and cancer. Glycine Promotes Sleep Without Altering Sleep Architecture When human volunteers who have continuously experienced unsatisfactory sleep were given 3 g glycine before bedtime, their sleep improved [3]. Using polysomnography, a type of…

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