The Dream On Project!

 

SECTION 2

 

 

PURPOSE: Reset your ideal Circadian Rhythm and live at your best courtesy of uninterrupted nutritious sleep!

IMPORTANT: If you haven’t already, checking out, PART A - Your Circadian Rhythm, will help explain much of the following direction.  Some direction may seem a little odd; please know there is proven reason for all direction.

DIRECTIONS: Scroll through recommendations noting tips & choices for your 24 hour Dream On Project.

 

 

 

2 pm – 5 pm

 

⁍ Avoid all caffeine.

⁍ Consider further binaural sounds boosting your afternoon concentration - See Section 1 for free links!

⁍ If you had the chance to power snooze it is unlikely you’ll suffer a late afternoon energy crash, or find yourself ‘hangry’. 

However, in preventing an afternoon energy dip (low blood sugar) and eliminating arriving home voracious, consider the Top 10 afternoon sleep-friendly snack choices.

 

Alcohol Rules

 

⁍ The Dream On Project is Dry. Hey! C'mon, it’s just 24 hours!

⁍ While a nap cap for many is a proven tonic for a good night’s sleep, in resetting your optimum circadian rhythm we require a night off all alcohol.

Here are some reasons why!

⁍ ‘Excessive’ alcohol and quality sleep is usually a poor mix.  What commonly translates is passing out for 2-3 hours, waking, battling increasing body temperature, courtesy of a digestive & metabolic system in overdrive, leaving broken sleep till 'that all too short time' it's time to get out of bed.

⁍ Alcohol induces adenosine (a brain chemical) which drives delta brain waves, meaning, you’ll likely fall to sleep quickly – this is good!  Unfortunately, alcohol also amps up alpha (high focus) brains waves which normally kick in 2-3 hours after falling asleep – this is bad.

⁍ With alpha waves taking up to 3-4 hours before buffering out, unfortunately,  you’ll miss the restorative REM sleep phase – this is definitely not good!

⁍ Then there’s the mechanical ask of your digestive system balancing both excessive calories and an increase in toxic blood sugar.  Sleep broken with bathroom trips also offers up a sleeping protest.

⁍ Finally, while alcohol is a relaxant, which includes relaxing the muscles of the throat, it is more than likely, excessive’ alcohol will induce amplified snoring and symptoms of sleep apnea.

 

FYI - The Snoring & Sleep Apnea Test//and Top 5 reasons for snoring!

 

Sleeping and dehydration!

 

⁍ Tonight, you’ll sleep unbroken for 7-8 hours.  You will not rehydrate during this time.  You will, however, use fluids through respiration, thermoregulation, and metabolism.

 

Pre-loading Hydration Rules

 

⁍ Consume your last liquid 45 minutes before bedtime and a final bathroom stop just before bed.

⁍ Try this: 1 small glass of water, adding a small pinch of Himalayan pink salt.

⁍ Based on 30 years of personal experimentation and observation, the addition of a ‘small’ pinch of salt undoubtedly aids rehydration.  Na+ & H2O works harmoniously in restoring cellular hydration and optimum function.

 

4 pm – 6 pm

 

A possible, afternoon training session.

⁍ For those well trained and fittingly conditioned now is the time to crank up your exercise intensity – see Circadian Rhythm for reasons why.

⁍ With body temperature being highest, nerves and muscles functioning best, consider throwing in a harder interval style exercise session.  There is less potential for exercise-induced injury, immune health is less threatened, and harder ‘relative’ exercise will help balance blood sugar before your evening meal and sleep time.

Post ‘harder’ evening exercise practice.

⁍Finish your session leaving a minimum of 3 hours before bedtime.

⁍ Finish your post-session shower with 5 seconds of cold water.  Lift your arms exposing all your lymph nodes allowing maximum cooling.

⁍ Avoiding sleep phase 1 with elevated body temperature is paramount.

 

5 pm - 7.30 pm

 

Dinner MacroNutrient Ratio: 20% Protein, 20 % Fat, 50% starchy carbs, 10% simple carbs.

Here's why!

 

⁍ I recommend against genuine (high fat) Keto-style dinners WHEN resetting your circadian rhythm.  While 'current' nutritional research clearly supports consuming 'good' healthy fats, and I know this to be true, my experience suggests, including appropriate carbohydrates, both complex and simple, before sleeping, drives one's best sleep.

Why, sometimes, it’s difficult sleeping when eating a healthy high’er’ fat diet!

Dinner Rules

✅ Consume a glass of water pre-meal.

✅ Serve a smaller collective calorific portion (than usual).

✅ Clean up your plate directly after finishing.

✅ Clean your teeth immediately after cleaning up the table.

✅ Boiling the kettle and prepare your hot drink.

 

Recommended Circadian resetting meal.

 

⁍ A small portion of Turkey Breast – Tryptophan, the amino acid found in Turkey, will likely make you sleepy. A complicated process driving the release of 5-hydroxytryptamine, aided by carbohydrates, will help release increase, ‘sleepy juice’ melatonin.

⁍ While you could try 1 gram of tryptophan supplementation, I’d recommend a small cut of Turkey breast.

⁍ Pan fry; Butter, Chopped Lemon Thyme, Garlic, Salt, & Brown Onion.

⁍ Sweet Potato – Either, making chips, drizzling in olive oil & tossing sea salt, and oven baking @ 180’ for 30 minutes; or, mashing!

⁍ Asparagus – A Star vegetable; Asparagus is an excellent source of fibre, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

⁍ Kale Chips – just for a bit of fun; chip up fresh kale, place on an oven tray (and baking paper), drizzle Olive Oil, and, again, a dash of sea salt, baking for 15 mins @ 180’.

After dinner carb hits: Kiwi Fruit, Berrie mix, Dark Chocolate, dob of full cream to taste, and a dash of ground cinnamon.  Yep, I want simple & natural carbs finishing off your culinary the day.

Repeat; A small portion, please!

Walk around ‘bare’foot!

 

Ideally, climate permitting, I’d like just a short time promoting the health benefits of barefoot – including aiding sleep.

Herbal Calming Tea: Chamomile, Peppermint, for those up for the ultimate gut clean out try – Vital Greens (1 tpsn into boiling water.

 

9 pm – 10.30 pm

 

Bedroom set up!

✅ Fresh linen.

✅ Breathable blankets – natural wool mix.

✅ Bedside lamp, allowing reading.

✅ Room temperature; Cooler than warmer!

✅ The darker the window drapes, the better – and cover the gaps, using blue tac if you must!

✅ Cover or turn off ALL (blue) lights - If you happen to wake, sight blue light, instantly, serotonin & cortisol cranks up!  This is not ideal as it can take up to 2 hours buffering wakening hormones.

✅ Set the waking alarm.

Considerations

Best recalibrating sleeping success has come from;

1 x Valerian Forte (Blackmores) 30 minutes before bed.

Valerian rarely leaves drowsiness, and our results suggest success for ‘about’ 70% of users.  Being a natural root extract, I recommend taking Valerian for the Dream On Project.

OR

 

1 x Zinc or L-Theanine 30 minutes before bed.

 

Both Zinc & L-Theanine can promote increased relaxation, mentally & physically.

OR

 

1 x Restivit (Doxylamine) – Over the counter, however, you will be questioned on use.

Now, while near everyone, I included, claims to have slept for Australia following a Restivit before bed, it can leave drowsiness.  In fact, I find, while it does offer up an excellent sleeping reboot, I do require a strong coffee to get things moving the next day.

 

9.30 pm – 10.30 pm

 

While in bed!

Considerations

⁍ Reading – hard copy, only! NO SCREENS!

Yes, reading for many will use up that last bit of brain energy before sleep beckons.  Try the book ‘How to lose a few kegs without busting a gut’.  A book guaranteed to put you to sleep.

⁍ Sleep Headphones – these are awesome!

When recalibrating my sleep, these bad boys have never let me down!  Alternatively, wrap around masks, free of sound, also work well, particularly when flying.

Either link Bluetooth or use the sleep-friendly cord.  Use your PZIZZ app (Sleep mode) or dial into the hundreds of free youtube clips –  just search; ‘Delta wave sleep sounds’. Press play and nigh nigh! YOU can leave them on all night, or, when you feel right, simply pull them off.

 

⁍ If sleep phones are not possible, consider earplugs or plain old blue tac, particularly when sleeping with snorers.

⁍ Oh, does sex help your sleep!  Well, that’s what it says on google!  So, if you’re lucky!

⁍ Try a drop of Lavender oil under your top lip – Lavender is herb said to offer up relaxation.  I’ve tried it! And, I guess it works!

⁍ For men, mainly, start with less cover but keep that blanket close by for around 2 am.

 

6 am

 

Wake up!