3 Types of Sleep Issues | Episode 9

Dr. Bart will discuss the stages of sleep, why we are having issues getting enough rest, and, most importantly, how we can overcome these challenges!

Lastly, you will get an inside look at the details of what is happening to our body during sleep and why it is a KEY consideration on our journey to becoming superhuman.

Watch the live show below:

What are the Three Phases to Sleep?

Light Sleep

This is the phase that we spend the majority of our night in. On an average night, we will spend about 50% of our time here.

In this phase, our body performs essential metabolic functions, ultimately improving our metabolism.

Deep Sleep

This is very important because it is the phase in which your body heals. It is where your muscles grow and repair themselves.

REM (Rapid Eye Movement)

This is where we restore our memory, experience dreams, and enhance our creativity.

If you are not dreaming then you are not getting enough REM sleep!

What are the Categories of Sleep Issues?

1. You have difficulty falling asleep.

Your body naturally produces melatonin, which helps you fall asleep naturally. If you have trouble falling asleep, you are not properly producing melatonin.

Melatonin is released based on our exposure to the light, including blue light from electronics! We must remember TV and phone use before bed is detrimental to our sleep health.

2. You can fall asleep but are consistently waking up throughout the night.

The most common time that people wake up is between 1 AM and 3 AM. This happens because your liver is waking you up.

Waking up at various points in your sleep schedule can represent specific health concerns.

If you are waking up throughout the night, it most likely indicates that you have a magnesium deficiency. 

We need certain minerals to stay asleep. It is not a process that comes without work! A magnesium supplement is a great solution.

3. You wake up and are still tired.

This is most likely an adrenal issue as you are not producing enough cortisol.

To learn more about the details of adrenal dysfunction, follow the link below to Dr. Bart’s in-depth talk.

Should We Take Melatonin to Fall Asleep?

The short answer is no.

By taking melatonin, we begin to practice hormone replacement therapy, shutting down our natural production.

Though something may be effective, it does not mean it helps us on our journey to becoming superhuman.

By using melatonin, we are avoiding the root problem and just using symptom management.

We should be getting up with the morning light and going to bed after the sun sets. 

How Does Alcohol Impact Sleep?

Even with one glass of wine, alcohol can have a significant impact on our sleep.

This is because it forces our liver to go into overdrive, which wakes us up in the middle of the night.

If we are waking up in the middle of the night, we deny ourselves REM sleep, which contributes to memory, creativity, and a well-rested feeling.

The bare minimum should be that you are going more nights without alcohol than evenings with it.

Common Sleep Questions

Can We Catch Up on Sleep?

When we lose sleep, you need to recover it over time. Naps are a good thing!

However, if you miss a night of sleep, you can not get it all back by sleeping 15 hours the next night.

When is the best time to go to sleep?

It is best to rise and sleep with the pattern of the sun. 

Approximately two hours after the sun goes down, you should be preparing to go to bed.

What is an Ideal Sleep Environment?

It should be under 67 degrees at night, preferably closer to 65 degrees.

Your room should be completely dark. Even when your eyes are closed, you are still impacted by artificial light.

Your room must be quiet.

How should we handle travel?

Bring things with you that would allow you to as closely recreate your at-home sleep environment as possible. A great example of this is bringing your pillow when you travel.

When we travel, there is always some level of fight or flight present, so taking supplements to calm our minds is very impactful.

How do we handle anxiety when we can’t fall asleep?

Change your environment. Walk down to the spare bedroom or lay down on the couch. Otherwise, you will get trapped in the same mental pattern, which prohibits you from falling asleep.

Mattresses and Pillows Matter!

We should be sleeping with a small pillow to ensure our neck is not cranked up, which can lead to sleep apnea.

Old mattresses can cause us to pick up chemicals and microfibers, negatively impacting our overall health.

How Does Sleep Apnea Impact Us?

The root of sleep apnea is an inflammation issue. Our airways become inflamed, which prohibits are lungs from accessing oxygen. 

CPAP machines are not a great long-term solution. Our body was not designed to have air pumping through our lungs all night.

What about those dark circles under our eyes?

This is a common misconception that this is solely due to a lack of sleep.

In fact, it is often indicating an issue with the gallbladder or the adrenal glands.

What Supplements Can Help Our Sleep Issues?

If you have a hard time falling asleep, effective supplements to take are:

Valerian Root

This herbal supplement increases and restores the function of the pineal gland and results in drowsiness, helping you get to sleep.

Passion Flower

This has a calming effect on the body

Juju Bead Seeds

This quiets the mind and calms the body.

If you find yourself waking up throughout the night and have trouble staying asleep, you should consider:

Magnesium Lactate

This is very easy for our body to process and will cross the blood-brain barrier to allow both our mind and body to recover.

200-300 milligrams before bed is an effective dosage. 

If you are having general problems with your sleep, look into taking:

Kava 

This allows our body to unwind and begins the resting process for our body and mind

It relaxes the muscles and has no side effects or morning drowsiness. 

It is not something that you must take every night, and you can take it in the middle of the night when you are having difficulty sleeping.

Making Health Simple

Prioritize sleep in your superhuman strategies!

Consider what tools you need, how to monitor sleep, and treat your sleep as an essential concern.

What’s Next?

We have put together a dashboard of all of Dr. Bart’s videos, based on health topics, in our Level-Up Health Membership.

This library of health content is low cost, so we can help you on your journey to becoming superhuman! 

Not only is it extensive, but it will continue to expand with new videos each month. Also, you will have the opportunity to share these videos with your friends and family!

Dr. Bart Precourt

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