Beyond Training “The Last Resource You’ll Ever Need To Get Better Sleep, Eliminate Insomnia, Conquer Jet Lag and Master The Nap: Part 1” – Links, Resources and Bonus Materials.

The following are links, resources and bonus materials for Beyond Training Chapter 10: “The Last Resource You’ll Ever Need To Get Better Sleep, Eliminate Insomnia, Conquer Jet Lag and Master The Nap: Part 1“, listed in order of their appearance in the chapter.

  1. The National Sleep Foundation website.
  2. The SuperhumanCoach.com website.
  3. My pre-bed ritual of 300-500mg of magnesium.
  4. 5 Powerful Calorie Control Tricks To Help You Eat Less Food (article).
  5. 5 Powerful Calorie Control Tricks To Help You Eat Less Food (video).
  6. How To Stop Carbohydrate Cravings (audio).
  7. How To Stop Sugar Cravings In Their Tracks (audio).
  8. A Simple Six-Step System for Eliminating Food Cravings (article).
  9. How To Fight Candy Cravings (article).
  10. NatureBright Sun Touch for morning light therapy.
  11. Sunrise Alarm Clock for waking.
  12. Dream Essentials contoured face mask.
  13. I recommend you install “Flux” on your computer.
  14. I recommend Gunnar brand because they actually look cool.
  15. Use black-out curtains in the bedroom.
  16. Install low blue light bulbs in your home.
  17. Use Human Charger.
  18. Use a White Noise app for sleeping in loud settings.
  19. Use the Dream Essentials contoured sleep mask.
  20. The podcast episode and article “How You Can Use Sound And Music To Change Your Brain Waves With Laser Accuracy And Achieve Huge Focus And Performance Gains“.
  21. The Center for Neuroacoustic Research.
  22. The PZizz iPhone app for sleep. 
  23. The “The Delta Effect” CD’s for sleep.
  24. The Superhuman Entrainer tracks for sleep and performance.
  25. A grounding wristband for better sleep.
  26. The downloadable soundtrack “3 Hz Binaural Pure Sine Delta Wave And Rain For Deep Sleep”.
  27. The downloadable soundtrack “ZZZZZZ – Stin Meditation Station Fitness & Nutrition”
  28. The soft, wrap-around Sleepphones headphones.
  29. The grounded shoes or sandals I wear.
  30. The grounding article by Jack Kruse called “EMF – Does Your Rolex Work?”.
  31. The podcast in which I interviewed Dr. Jeff Spencer – who described grounding.
  32. To learn why I recommend you not ground in the USA because it is wired differently, listen to this podcast.
  33. I recommend you use a grounding mat or grounding bedspread if overseas or off the grid.
  34. What I use under my mattress every night is called an Earthpulse.
  35. What I wear on my wrist 24-7 is called the Superhuman Encoder.
  36. The excellent groudning Biomat mattress (OK to use in USA).
  37. I wear a brand called Pluggz and a brand called Earthrunners for earthing shoes.
  38. You can watch the entire GROUNDING film for free here.

REFERENCES

1. Akroush, Ann M. “Fatal Familial Insomnia”. University of Michigan.

2. Benloucif, S.; Guico, M.J.; Reid, K.J.; Wolfe, L.F.; L’hermite-Balériaux, M.; Zee, P.C. (April 2005). “Stability of melatonin and temperature as circadian phase markers and their relation to sleep times in humans”. Journal of Biological Rhythms 20 (2): 178–88.

3. Burkhart K, Phelps JR. (26 December 2009). “Amber lenses to block blue light and improve sleep: a randomized trial”. Retrieved 2012-07-09.

4. Buzsáki, G (2006). Rhythms of the Brain. Oxford University Press.

5. Delezie J, Challet E (2011). “Interactions between metabolism and circadian clocks: reciprocal disturbances.”. Ann N Y Acad Sci

6. Frank, M. (2001). Sleep enhances plasticity in the developing visual cortex. Neuron, 30, 275-287.

7. Ghaly, M. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE, 10(5), 767-776.

8. Kayumov L, Casper RF, Hawa RJ, Perelman B, Chung SA, Sokalsky S, Shapiro CM (May 2005). “Blocking low-wavelength light prevents nocturnal melatonin suppression with no adverse effect on performance during simulated shift work”. J. Clin. Endocrinol. Metab. 90 (5): 2755–61.

9. Mah, Cheri. Team ZEO [inforgraphic]. 2008. All rights reserved.

10. National Sleep Foundation. (2013). How much sleep do we really need?. Retrieved from http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need

11. Pilcher, June J.; Huffcutt, Allen J. Effects of sleep deprivation on performance: A meta-analysis. Sleep: Journal of Sleep Research & Sleep Medicine, Vol 19(4), May 1996, 318-326.

12. Plazzi, Giuseppe; Pasquale Montagna, Stefano Meletti, and Elio Lugaresi (2001-10-25). “Polysomnographic study of sleeplessness and oneiricisms in the alcohol withdrawal syndrome”. Sleep Medicine (PDF) 3 (3): 279–282.

13. Read, Bryan F. “Sleep Deprivation”. St. Paul’s School for Girls, Brooklandville, Maryland.

14. Reiter RJ (May 1991). “Pineal melatonin: cell biology of its synthesis and of its physiological interactions”. Endocr. Rev. 12 (2): 151–80.

15. Sack RL, Lewy AJ, Erb DL, Vollmer WM, Singer CM (1986). “Human melatonin production decreases with age”. J. Pineal Res. 3 (4): 379–88.

16. Scheer, F.A.; Wright, K.P.; Kronauer, R.E.; Czeisler, C.A. (2007). “Plasticity of the intrinsic period of the human circadian timing system”. In Nicolelis, Miguel. PLoS ONE 2 (1): e721.

17. Siegal, J. (2003). Why we sleep. Scientific American, (November), 92-98.

18. Speckmann, E-J; Elger, CE (2004). “Introduction to the neurophysiological basis of the EEG and DC potentials”. In Niedermeyer E, Lopes da Silva FH. Electroencephalography: Basic Principles, Clinical Applications, and Related Fields. Lippincott Williams & Wilkins. pp. 17–31.

19. Taheri S, Lin L, Austin D, Young T, Mignot E (December 2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index”. PLoS Med. 1 (3): e62

20. “The Body Clock Guide to Better Health” by Michael Smolensky and Lynne Lamberg; Henry Holt and Company, Publishers (2000)

21. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES. (1994). National center on sleep disorders. National Institutes of Health.

22. Wahbeh H, Calabrese C, Zwickey H, Zajdel J (2007). “Binaural Beat Technology in Humans: A Pilot Study to Assess Neuropsychologic, Physiologic, And Electroencephalographic Effects”. Journal of alternative and complementary medicine 13 (2): 199–206.