Ep. 18: How to Fix Your Sleep Part 2: Nutrition, Supplements, and Routines — Key Takeaways
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Ep. 18: How to Fix Your Sleep Part 2: Nutrition, Supplements, and Routines
Jay Feldman Wellness1h 6mJul 27, 2020
Watch the originalEat a bedtime snack of carbs plus fat (e.g., white rice with butter, warm milk with honey, or juice with salt) to maintain liver glycogen through the night and suppress the cortisol/adrenaline surge that causes waking.
Key takeaways
Full liver glycogen before bed prevents stress-hormone wake-ups mid-sleep
Full liver glycogen before bed prevents stress-hormone wake-ups mid-sleep
- Brain can't store carbs — it relies entirely on liver glycogen during 8hr fast; depletion triggers adrenaline/cortisol, causing night sweats and early waking.
- A bedtime snack with carbs + fat (not protein) replenishes glycogen and slows digestion so fuel lasts through the night.
Avoid protein 2–3 hours before bed — it raises body temp and blood sugar crashes
Avoid protein 2–3 hours before bed — it raises body temp and blood sugar crashes
- Protein has a thermic effect (raises core temp) and its digestion is least efficient near sleep; both impair sleep onset.
- Exceptions: dairy protein, collagen, and gelatin — collagen's glycine content is inhibitory to the nervous system and aids relaxation.
Low-fat diets cause blood sugar crashes and elevated adrenaline that fragment sleep
Low-fat diets cause blood sugar crashes and elevated adrenaline that fragment sleep
- Without dietary fat, muscles rely on adrenaline to liberate stored fatty acids at rest — raising baseline sympathetic activation and causing night waking.
- Fat also slows gastric emptying, stabilizing blood sugar so carbs last longer and the brain stays fueled through the night.
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In this video
- 1mintro
- 2mimproving sleep with social interaction and exercise
- 4mreducing stress and anxiety for better sleep
- 10mthe importance of eating enough carbs for sleep
- 19mthe importance of eating enough fat for sleep
- 23minsomnia is often a lifestyle issue and medication is not the answer
- 29mideal bedtime snacks and breakfasts, and why drinking too much water can be worse for sleep
- 42msupplements and medications to help you fall asleep & stay asleep (and which ones can make your sleep worse)
- 1h 1mrecapping the most important things for improving sleep
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