Beyond Training “The Last Resource You’ll Ever Need To Get Better Sleep, Eliminate Insomnia, Conquer Jet Lag and Master The Nap: Part 2” – 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 2“, listed in order of their appearance in the chapter.
- The 400-500mg potassium citrate I recommend.
- More about Morvan’s syndrome.
- The 400-500mg Natural Calm magnesium I recommend.
- The oxygenated magnesium in the form of a supplement called MagO2.
- For appetite cravings, I recommend 2-3 tablespoons MCT Oil or coconut oil 30-60 minutes prior to bed.
- The MillenniumSports Somnidren-GH sleep supplement.
- Hammer REM caps for melatonin (readers of this get a 15% discount with code 80244 at HammerNutrition.com).
- The Pacific Elite Fitness Sleep Pack.
- The relaxing Inner Peace supplement.
- Neurotransmitter repletion with 3000mg Tyrosine + 300mg 5-HTP.
- I personally use an Earthpulse sleep device.
- You can also check out the Sunrise Alarm Clock, the Sleeptime by Azumio iPhone app or the Sleep As Android app.
- I’d recommend you read this excellent sleep resources page.
- The SleepTime iPhone app by Azumio.
- The Sleep by MotionX iPhone app.
- The SleepBot for Android.
- The Sleep As Android.
- Check out wearable Sleep Tracking Devices such as the FitBit or Jawbone UP.
- For more sleep hacks, I’d recommend you follow a blog such as LifeHacker.com
- The Stanford Sleep Clinic is recognized as having one of the most advanced facilities in the world
- Check for parasites using an at-home poop test.
- I eliminated my parasites using an intestinal cleanse.
- A basic Himalayan Sea Salt from something like Amazon.com
- Really good Onnit Himalayan Salt.
- Extremely good Aztec Sea Salt.
- Trace Liquid Minerals
- After landing in your destination, get into a pair of Pluggz or Earthrunners as fast as possible.
- For jet lag, try “No-Jet-Lag” supplement.
- The memory website SuperMemo.com.
- The article on circadian biology by neurosurgeon Jack Kruse, a frequent podcast guest on BenGreenfieldFitness.com
- The book “Lights Out: Sleep, Sugar, and Survival” by author T.S. Wiley, who I also interviewed in this podcast episode on bioidentical hormone replacement.
- I recommend you also listen to the podcast “How To Sleep Better“.
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2. Campbell, S. S.; Murphy, P. J. (March 2007). “The nature of spontaneous sleep across adulthood”. Journal of Sleep Research 16 (1): 24–32.
3. Chinese Herbs. (2013, July 11). Pseudo ginseng ( tian qi ). Retrieved from http://chinese.herbs.webs-sg.com/articles_20.html
4. Cox, Francis E. G. PhD, DSc. “History of human parasitic diseases.” Infectious Disease Clinics of North America June 2004.
5. 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.
6. Kellman, R. (n.d.). Stress and adrenal fatigue. Retrieved from http://raphaelkellmanmd.com/health-issues-we-treat/stress-and-adrenal-fatigue/
7. Magill RA, Waters WF, Bray GA, Volaufova J, Smith SR, Lieberman HR, McNevin N, Ryan DH (2003). “Effects of tyrosine, phentermine, caffeine D-amphetamine, and placebo on cognitive and motor performance deficits during sleep deprivation”. Nutritional Neuroscience 6 (4): 237–46.
8. Montakab, H. (1999). [acupuncture and insomnia]. Forsch Komplementarmed. , February(6), S29-31.
9. Phillips, K. (2001). Effects of individualized acupuncture on sleep quality in hiv disease. J Assoc Nurses AIDS Care., 12(1), 27-39.
10. Powers M (2005). “Performance-Enhancing Drugs”. In Leaver-Dunn D, Houglum J, Harrelson GL. Principles of Pharmacology for Athletic Trainers. Slack Incorporated. pp. 331–332.
11. Reilly, T. (1990). Human circadian rhythms and exercise. Crit Rev Biomed Eng., 18(3), 165-80.
12. Sherman, H. (2011). Caffeine alters circadian rhythms and expression of disease and metabolic markers. Int J Biochem Cell Biol., 43(5), 829-38.
13. Silber, MH; Ancoli-Israel, S; Bonnet, MH; Chokroverty, S; Grigg-Damberger, MM; Hirshkowitz, M; Kapen, S; Keenan, SA et al. (March 2007). “The visual scoring of sleep in adults”. Journal of Clinical Sleep Medicine 3 (2): 121–31.
14. Spence, D. (2004). Acupuncture increases nocturnal melatonin secretion and reduces insomnia and anxiety: a preliminary report. J Neuropsychiatry Clin Neurosci. , 16(1), 19-28.
15. Spinazzi M, Argentiero V, Zuliani L, Palmieri A, Tavolato B, Vincent A. Immunotherapy-reversed compulsive, monoaminergic, circadian rhythm disorder in Morvan syndrome. Neurology. 2008 9;71:2008-10.
16. Ward TM, Gay C, Alkon A, et al. Nocternal sleep and daytime nap behaviors in relation to salivary cortisol levels and temperament in preschool-age children attending child care. Biol Res Nurs. 2008 Jan;9(3):244-53.
17. Waterhouse, J. (1999). “Jet-lag and shift work: (1). Circadian rhythms”. Journal of the Royal Society of Medicine 92 (8): 398–401.