Natural Herbs and Practices for Better Sleep covers: *Stress & How Adaptogenic Herbs can Help you Sleep Better: Adaptogenic herbs and its effects to your Health and Nervous System. *Why you shouldn’t have Electronics in your Bedroom: How stress can increase with Electronic devices and How to prevent it. *Everyday practices to Relax & prevent Stress & Fatigue: How everyday routines can affect your sleep, health & stress levels.
Vitamin K2 actually.. pushes that Vitamin D... out of the arteries.. clears it up.. and then carries it... into the bones...
I think its more about the ability to detach... and give yourself the ability then you're not going to feel like.. you're a siamese twin.. to your digital device.
Reishi mushrooms... are amazing.. for sleep as well.. because they also.. you know.. compound.. your nervous system.. and ease muscle tension..
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So, let's talk about, let's come back to stress, because you know what's interesting in the evening, like if you do have , stress you know, stress, really goes after those neurotransmitters. I mean and the interesting thing is that, you know it also, interferes ..the ability for you know ...those, essential hormones, to get in there but magnesium can really help with that right?
Yeah, magnesium is actually amazing because it basically activates a neurotransmitter called GABA, which is Gamma-Aminobutyric acid and basically this...
Naturally occurring, right? Magnesium is naturally occurring in your body, right?
Well the thing... so here's the interesting thing .. 75% of Americans are actually deficient in Magnesium, and 75% is a huge huge number and you know the fact is that you can only get 50% of your daily requirement through fruit alone, so you need a magnesium supplement of some sort, you know?
You can actually, do a magnesium Arsenide, which is actually more bio available than actual magnesium,
Yeah, so you know, I see different magnesiums like... you know there's magnesium citrate, then there's magnesium glisinade, all these different types of ionic magnesium ,
Which is the same as Magnesium Biglicenade, right?
Yeah, yeah. So basically, what happens with magnesium glisenade, is that is very very first sleep, basically what it does is.. it's binded.. to the amino acid glycine, which interacts with neurotransmitter GABA, and basically now, you're producing, higher levels of GABA, because of the magnesium Glycine combination , because magnesium increases the levels of GABA and glycine is now activating GABA, so you know there's this beautiful relationship between the two where now you're basically producing, more melatonin, more Serotonin, you know, reducing your levels of anxiety and stress, your thoughts begin to slow down and you start to experience more alpha, which is really important to fall asleep, so falling asleep, you really wanna get your brain waves to that alpha state and magnesium glycinate is amazing for that
Wow, and you know, another essential one, is Vitamin D right? Vitamin D is actually you know also, very very critical in your...
Yeah and you know, it surprised me that again it's like, 62% of the population is deficient in Vitamin D, and that one is really profound because Vitamin D is involved in everything... almost all cellular activity is Vitamin D, its required but what happens is if you live anywhere, north of the 37th parallel, you get less levels of exposure to the sun, so your Vitamin D levels are impacted, and you actually are producing much less Vitamin D, so that's why a really good supplement is really really important, for Vitamin D, because it really helps prevent any Vitamin D deficiencies which are related to immune system which is related to sleep directly, you know, this research study found that, people who were deficient in Vitamin D, actually woke up more during their sleep, had a shorter duration of sleep, and their quality of sleep was also affected
And you gotta have K2 right? Because the absorption is necessary, right?
Well, yeah, it's not just only about the absorption , so the thing with Vitamin D its that it goes directly, into your arteries and it can start causing calcification , which is like blockages, and that can lead to, you know heart conditions but what's beautiful about the relationship between Vitamin D & K2 is that Vitamin K2 actually pushes that Vitamin D out of the arteries, clears it up and then pushes it, like carries it into the bones,
And taking it with some sort of oil, like Blackseed oil, coconut oil can really , really...
So Vitamin D its a fat soluble Vitamin, so it’s very important to take it synergistically with some sort of an oil, now anything that is a plant based oil, naturally increases bioavailability and absorption more, so you always want to take it with a plant based oil , like Omega 3's and Fish oil is amazing for.. for you know producing higher levels of DHA, however with the Vitamin D, I'd really recommend taking it with like a Seed Oil, like a Chia Seed Oil is amazing because, its a plant based oil so if you take it from a.. with a... sorry, not just plant based but seed based, Seed based oils, actually have a very, very, very high level of synergistic action with Fat soluble Vitamins,
And not only that, I mean it's great for Omega's. If you're now basically like, okay I don't wanna get my Omegas from fish oil, you can get it from Chia Seed Oil , I mean, could you talk a little bit more about that, for those that dont wanna get it or are basically... are ... you know basically in position with their dietary needs and whatever
Yeah, absolutely, I mean, Chia Seed Oil is like so underrated. Chia Seed is this amazing, wonderful seed is like this tiny, but it's so full of nutrients, I mean it contains phosphorus, it contains magnesium, it contains calcium, it contains Iron, its so rich in these minerals, and it's also high in fibers, and one of the most beautiful things about Chia Seed Oil, is that its very very rich in Omega 3's s o more than 50% of the oil is actually Omega 3's
Wow..
Yeah, which is amazing. So basically, for people who: don't want to take fish oil, for Omega 3's. Chia Seed Oil is a wonderful wonderful alternative, especially if you are taking it synergistically with a fat soluble Vitamin , like even if you are having your salad for example, you know, basically Alpha Carotene, Beta Carotene and Lysopines are absorbed much more when you complete them with a seed based oil, if your even having your salad, and you take Chia Seed Oil with your salad, It can really boost the bioavailability, and nutritional uptake of those Vitamins,
Chia Seed on its own.. has a lot of calcium right? And interestingly enough, I mean calcium is something that you know, for a lot of us now are realizing that... milk isn't really reacting with our stomachs the way that it ever used to, in fact it might even make things worse. so you know getting that calcium it's actually also great for your sleep... calcium is actually necessary for your sleep.
Yeah absolutely, it has a direct relationship with melatonin levels as well.
Exactly so you know, getting that calcium , can really make a lot of sense,
Yeah. And then , there's also different essential oils. Oh wait! Before essentials oils, I actually wanted to talk about adaptogenic herbs,
Oh, let's start with that first!
Yeah, so.. as you guys already know I love adaptogenic herbs I mean I'm drinking... we're both drinking our... you know Milk and white Kale Lattes and you know there's basically collagen in here, and we've put adaptogenic mushrooms, like adaptogenic mushroom complex in here and.. Maca. My favorite. And cacao powder. I've actually put cacao powder in here too, because cacao powder is one of those beautiful things... superfoods that's so rich in magnesium so actually with just one serving of cacao powder, you get 38% of your daily requirement for magnesium , which is amazing
As a side note, cacao goes really well with THC
Ohh yeahh, the endocannabinoid pathway
Yeah cause cacao... doesn't it activate something very specific?
Yeah the endocannabinoid pathway…. to produce more endorphins and you just feel.. really really good.
Combining it with THC is really really interesting..
Yeah
And THC is also proven to have like a great sort of impact on sleep as well. There's a lot of people with neuropathic pain...
Fibromyalgia
Fibromyalgia, like, neuro related stuff, you now.. and the interesting thing is for just.. if there's no.. you know... like.. even with I guess you know CBD, there's also lots of benefits people are able to get rid off their back pain which is helping them sleep better, but even with THC that component actually can help you with .. you know like.. just sort of... nervousness anxiety, All of these things can help you bring balance for women, you know, hormonal balance right?
Yeah, yeah and Indica is a beautiful, beautiful strain of THC that I really love as well, because it is much more... relaxing.. Sativa is more like... it'll get your brain waves going faster,
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Yeah, but coming back to the... you now adaptogenic herbs...
Yeah, absolutely so, you know, for example, lemon Balm. Lemon Balm has a component called, Rosmarinic Acid which basically directly goes and also has an interaction with GABA, so this component in Lemon Balm, really helps produce higher levels of Serotonin, it eases anxiety and stress before bed time, it decreases your cortisol levels, and basically there was this study shown, where combining Lemon Balm , with Flarian Root actually helped improved the quality of sleep, for the brightest of them compared to a placebo, and then you also have mushrooms which are like my favorite, but interestingly enough Reishi Mushrooms are amazing for sleep as well, because they also... you know... calm down.. your nervous system and ease muscle tension , which is really wonderful because a lot of the time, our bodies are signaling our mind to create more cortisol , because let's say you are really tense, like your muscles are really tense, so we're like you know, even in hypnobirthing we learned that even having your jaw muscles like you know, like you should relax your jaw muscles because, you know, when they're tense, your jaw muscles, you're actually tying your body to be in fight or flight mode
Yeah, I love hypnobirthing even though I was just, you know there as your husband you know... like I loved it because it was just so relaxing, you know.. our Doula at the time... Karen, it was just basically you know.. telling us that... to just relax, relax your tongue and be so aware of the tiny little things which you know, most meditation, practitioners or people who teach meditation , they just don't really bring awareness to this little things, like your tongue and how everything just settles and everything and it's amazing what.. you know.. a great hypnobirthing class can actually... do and women are really fortunate there
I KNOW, I love.. hypnobirthing.. I know like Marie Mongan is... just a beautiful soul to actually you know, create this for humanity cause going through this natural process of birth can be the most empowering process in a woman's life, it made me so in tune with my body then ever before, ever before. I now listen to my body. Actually listen you know, so I love, love hypnobirthing, but, coming back to the Reishi mushrooms actually, so those are great and then basically there's also
5HDP and tryptophan
And I guess, you know, tryptophan is a precursor to 5HDP, so you can actually like, you know, have it a couple of ways in terms of having lots of tryptophan which can act as a precursor, right?
Yes, exactly. So tryptophan is actually the precursor for 5HDP and 5HDP is directly related to the level of serotonin production. Yeah, and the thing with serotonin is like why are we talking about Serotonin levels when we should be talking about Melatonin levels, is because they have a very strong relationship.. what happens is as the sun begins to come down, and it starts to become dark, your body naturally signals serotonin to be converted into melatonin, so basically there's a direct co- relationship between high levels of Serotonin and high levels of Melatonin.
And although not studies really have been done on the reverse, its fairly... lets just say that probably a lot of scientists will not be surprised if it starts happening the other way around too, like at night if now there's excess melatonin, it might just be that those get converted back into serotonin, although there hasn't been really a way yet to prove that,
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But one thing you reallyyyy wanna do is, like I'd really really highly suggest this, so basically I mean the only time, that we've entered darkness is during bedtime and then we're like why are we not falling asleep it's been like half an hour or one hour, it's because you haven't ... your body needs some time to, you know, signal back serotonin to convert into melatonin, because the thing is with artificial lights, what we've done is we don't even experience the darkness anymore, right? And so your body is not able to convert that serotonin into melatonin, until its fully dark and blue lights can be like the worse, the worse for ....
They're great for the morning...
Yeah, they're great for the mornings but..........
Like your alarm clock…
Yeah.... for the night time they're terrible and all other devices like cell phones, iPads, Laptops, they're all Blue Light,
It's good to keep all of that outside of your room , I mean I know there's probably this anxiety like - what if somethings happens to my parents or my children or something like that, and you know I think ,there's a sense of faith in that you know, just cheer out maybe create some backup maybe have a house phone that you know it's like Vo-IP or something so that like you can... come come up with a little system that can help you sort of detach, I think it's more about the ability to detach and give yourself the ability, then you're not gonna feel like your siamese twin to your digital device, and I think that's really IT. It's not that its a bad thing, you can use these tools, they're there and use them early in the day, but then when it's just time to cut off, cut off,
Yeah, absolutely and if you're, you're let's say cause you know, obviously checking social media, and like pulling out your device it activates dopamine levels, it's almost like the same high that you get from cocaine, and now your device is doing that, right before you should be sleeping, and you know the serotonin levels are also significantly higher by device usage of social media, and now, what's happening is now at a time where you should be producing, melatonin. You're actually activating your serotonin, so it's like... yeah.
It can totally be a beautiful thing, it really really can, and the fact of the matter is that you just have to turn it around , so that you don't have to , you don't have to worry, you know?
Yeah absolutely, and you know if, if you absolutely have to do something really really important lets just say you know like, "oh Ramsha, like you don't understand you know, I have to get this done and sent over to my business partner or to this staff member, then there are amazing apps there's one called Twilight which actually filters out the Blue Light coming from your device so you can just do that automatically like right at 4PM so in case, in case you need to do anything , and is only going to take like 5-10 minutes at least you'll have that on so its not signaling your ...Suprachiasmatic nucleus, you just go all haywire
And imagine if you do have to check your phone in the middle of the night for some reason cause you know I think sometimes we all do right? So I mean, and seeing that oh, I mean arranging for lights that are a little bit more common towards the end of the evening , that's probably the best thing you can do. That was probably one of the most dramatic changes, cause your brain senses it , Your Pineal Gland knows that, it's like wait a second... lights are moving more there...
I mean, I just had this idea, its beautiful and I love it, cause I love candles so much, I was thinking that like after the sunsets, maybe we can use candles,
Baby..
That will be so beautiful,
You're not gonna believe this, I can't believe you just said that. So I had, in one of my ... I know you're hearing this for the first time, but like I was gonna surprise you, but now Im surprising you now with it, you know, but I was having you know like... deep into meditation , having this sort of visual, and then all of a sudden , in our meditation room, connected to our bedroom , I wanted... I mean it's not that I wanted it's just something just that told me that..... you know... Buy Ramsha, like a nice long stand, and have a candle holder on that stand so where she.. cause your preference is to meditate like right there, in the pillow right in the middle of the room , and I would’ve loved to because one of the things that are probably the most underrated types of forms of meditations, are the candle light meditations, I know you like hearing like sounds in meditations sometimes but some of us are also used to a little bit of light coming in through our eyelids, just because it makes us... we wanna test our feelings and things like that... and a candle light is great for that...
That's amazing actually because, it can actually like you know... for people who do experience anxiety in their meditations it could be perfect because they are just scared of like the complete darkness and the fear of the unknown, but the candle can actually help you like, keep your eyes open so you don't feel, in a state of fear anymore,
You're also taking part in a well known, like if you're doing it properly, the shamantic practice of grandfather fire ,
That's beautiful cause whatever emotions surface you can keep releasing it to the candle flame, you know that's Aucny, it's beautiful, Aucny takes up like, all of your feelings and thoughts that, you just don't want anymore, and you wanna like ... ohhh...
And you're impacting not just yourself, like you're emotionally freeing yourself, but it's again also, in... in a..... you know all sorts of ..... indigenous cultures and what now that, it impacts 7 generations ahead of you and 7 generations behind so when you release those emotions, you're actually like, its like your future past, and you are legit doing it, and you know whether is you know candle, or whether its a fireplace even just sometimes having a glass of wine by the fire, I just love to do that,
Oh that's beautiful and you can just bring like a cozy blanket with you, make it fun, and just sit down besides the fireplace .... like , yeah.
Yeah I mean those are traditional things that we sort of lost our way from and our ancestors always used to sort of do, and we just sort of now, turned those into other things, and I think it's important to look at that.
Yeah it's amazing because you know it's like the only time, we experience a candle at dinner, is when we go to a fancy restaurant, but you can have a candle at dinner like every night, it's so beautiful because , why is it that candle light dinners are considered so romantic, because the flame actually, is beautiful, it actually activates oxytocin, the love hormone, and you know if you are having dinner, by the candlelight, what happens is... Oxytocin is released, your heart begins to open up , you know you turn on your autonomic nervous system, and now basically you're digesting your food so well because you're in a state of peace, you're in a state of relaxation , serenity, tranquility, all those things.
Going back to all of that, I think it can instill a sense of meaning in your life, combined with a lot of what we were talking about today, I mean your whole life can just turn right over its head.