Sleep is arguably one of the most critical aspects of health. It’s our body’s way of recovering. I spent years working 24, 48, and even 72-hour shifts on an ambulance with little to no sleep, far from the recommended 8 hours of uninterrupted.
The toll on my health was pretty extreme physically, mentally, and emotionally. I was diagnosed with low testosterone in my early 20’s much of which I attribute to thigh stress, lack of sleep, and a poor diet.
When Lander was diagnosed with cancer, my life was flipped upside down. I instinctively knew I had to mentally be able to make sound decisions and research how to save my son.
From the very beginning, I said, “God would do his part, the doctors would do theirs, and I would do mine.” As I dove into the world of cancer, sleep was a prevalent part of recovery, and I knew I must be able to recharge for my family and son.
I’ve been tracking my sleep for years with an Oura Ring which looks just like a ring and connects to an app on a smartphone. I love mine and love the details it gives. With it, I’ve learns so much about my sleep and, more importantly, how to improve it. Keeping a journal can be very insightful—especially when tracking your evening routine.
Here is a link to my tracker. I put the time I did, took the supplement, or completed an activity. https://docs.google.com/spreadsheets/d/1KsSzGvwqUmskNSZ-fsAvoa4LdDJhhvjYFEshfggCvlQ/edit?usp=sharing
I don’t do every one of these things on the sheet every day. I track and compare how my sleep was with what I did or did not do.
The first and easiest way to increase the sleep quality is by making sure you’re not Magnesium deficiency. I take BiOptimizer Magniseus and even mix it into my kids’ nightly greens drinks.
About 20% of people who take magnesium late in the evening or before bed will wake up in the early morning wide awake in my research. I am in the minority, and if I hadn’t been tracking what I do like with the link about I may have never figured it.
As long as I take the magnesium before 4 pm, I have no problem.
The second is amino acids became an essential aspect of sleep in the biohacking world, and I began taking L-Theanine and L-tryptophan. These also helped, but I found an even better way to incorporate amnios from my friends Adam and Josh of Ultrabotanica.
Endolyft™ is the brainchild of Dr. Charles Gant, Md Ph.D., Author of “End Your Addiction Now” and “The Godly Brain.”
The endorphin pathways in the brain represent the feel-good neurotransmitter pathway. We can quickly deplete our endorphins with chronic stress, chronic pain, or opiate/alcohol abuse. Reduced endorphins result in further stress, feelings of depression, and lower energy.
Now with EndoLyft™, we can quickly restore endorphin levels in the brain by supplying the neurotransmitter pre-cursers as building blocks for our neurons to make new endorphin molecules.
While Dr. Gant developed the product to overcome addiction, the product has been a significant contributor to sleep. A welcome unintended effect. I take a scoop before bed on an empty stomach, which means 2 hours after I’ve eaten last.
The last mealtime is also an essential factor. I try not to eat within 4 hours of going to sleep.
Blue light from phones, computer and tv screens are detrimental to quality sleep. I recommend not looking at screens after the sun goes down and using Blue Light blocking glasses. I like TruDark and BluBlox.
A weighted blanket has also been a fantastic addition to my routine.
Action Steps – (Consult your healthcare provider before taking a supplement)
- Take a magnesium supplement – I take BiOptimizers Magnesium
- Take EndoLyft or amnion acids
- Eat a minimum of 3 hours before bed
- Use blue light blocking glasses if looking at a screen after the sun goes down
- Track Sleep with a monitor like the Oura Ring and activities like my spreadsheet.
Written By Logan Duvall
Logan Duvall is a Pope County native, born and raised right here in the Natural State. An entrepreneur and outspoken voice for cancer awareness, research, and regenerative agriculture, Logan is the co-owner of Me and McGee Market in North Little Rock, Arkansas.