Sleep – Hacks, Supplements, and Routines for Better Sleep | Ultimate Human Short with Gary Brecka
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Gary Brecka recommends the following supplements to support healthy sleep:
Magnesium (particularly Magnesium Threonate)
Theanine
Melatonin (in low doses)
The supplements recommended in the podcast for those with the COMT gene mutation include:
Methyl Folate (5-MTHF) – Recommended for supporting methylation processes, particularly if you have an MTHFR mutation.
SAM-e – Suggested for those who may benefit from additional mood support, although it may not be suitable for everyone.
TMG (Trimethylglycine) – Used to improve methylation and support overall well-being, can be taken during the day or at night.
Sleep Formula – A combination of melatonin, magnesium, and theanine to support better sleep.
Methylcobalamin, Hydroxycobalamin, or Adenosylcobalamin (B12 forms) – The specific form depends on whether you have one or both parents who passed on the COMT mutation. Hydroxycobalamin or adenosylcobalamin are recommended for those with both parents' mutation, while methylcobalamin is suitable for others.
i can fall asleep within 30 minutes or so. I go to bed at 9pm every night. No screens at 8pm. But I've had insomnia since I was a kid. I will fall asleep around 9:30 or 10pm, but then I'll wake up around midnight or 1am and sometimes I can't fall back to sleep. My problem is staying asleep and not being able to go back to sleep. I take a melatonin OTC 5mg but it only helps me go to sleep; doesn't keep my asleep. Any suggestions? I'm 42 years old.
What's all this hype about hydrogenated water?
Wait … The average person falls asleep in 10 to 15 minutes, but somehow if you fall asleep in less than 5 minutes you are sleep deprived? I'm not sure that makes any sense? Or maybe I didn't hear it right?
I sorry 12-16 hours a day
Hi Gary big fan love what you do however i don't understand how a biologist, can be so into religion not based on facts we all want to have something to believe in i respect that but you're a scientist Im sorry just had to put it out there
Lord & savior? Check yourself buddy!
I’m here for this! Thank you
Love your work Gary, and Dana White's recommendation of you is very high praise as Dana is a man of integrity, but is the $250 USD price for the echo2 really justified? Hydrogen water generators can be purchased for a fraction of that price.
May i ask your thoughts on 5HTP
what about waking up naturally?
The 10-3-2-1 rule comes from a book called the perfect day formula by Craig ballantyne
Chris MasterJohn PhD fact check Gary Breka.
Much appreciated and love your content. I watch all ur stuff!
I follow these rules, however my main problem is restless legs syndrome. I kick and move a lot and it interrupts my sleep
How about a show on Oxalates? I trust you to clear up any misinformation. I know that Oxalates are really bad for you but the data shared online (and YouTube) is inconsistent. Thanks!
What a hack lol
Gary you had said to ask questions so here goes (off topic). Whats your take on Nitrate Oxide? Dr. Nathan Bryan says that many people don't have the capability to convert the raw materials, as you say to NO. Sounds like one of those gene mutations you speak of. Do you have a fix for that one?
Gary Brecka is our lord and savior. His advice on cold showers cured my aids, asbestosis and diabetes
Thanks Great Advice :
The Sleep Rule: 10-3-2-1-0
10 hours before bed: No more caffeine.
3 hours before bed: No more food or alcohol.
2 hours before bed: No more work.
1 hour before bed: No more screen time (shut off all phones, TVs and computers).
0: The number of times you hit snooze in the morning.
I fixed my sleep with some of these;
Strict consistent wake time.
Within 20 minutes of waking, get maximum light exposure, drink some water and get outside and move (I normally walk at least 10 minutes)
NEVER have caffeine after I’ve been awake more than 4 hours.
Then I allocate my last hour of the day to a winding down routine; which is always in very dim light, some light stretching and mobility movements whilst focusing on breathing, then I read in dim (red) light (do not read in the bedroom) until I start yawning.
Go into bedroom with bed all ready and clean, ready to get into bed.
Continue some and slow controlled breathing when lying in bed.
☀️
Morning sunlight in my eyeballs has been a real game changer for me as well
Love watching your video's. Thank you for all the information, it been a help in my health and my wife's health.
Any info on kids? How to keep them sick free?
What are your thoughts on sleep apnea and snoring? Lately, I’ve been having trouble staying asleep. I wake myself up and it feels like I’m having trouble breathing out of my nose. My wife says I snore like a freight train. I’ve been waking up with headaches and bloodshot eyes.
35M americans on sleeping medication is crazy 😮
Mr Brecka, I've been seeing people talk about baking soda and water being used as a pre workout, is this true? Love the podcast btw 🫶
🤠
I love you Gary much love to you bro, huge service, all the things you talk about, you're helping Humanity much love, you're bringing things to the Forefront that have always been here, thanks for doing that man😊😉🤙🤙🤙 Aris
My sleep is efected sometimes by the loonar cycle. But I usually sleep 8 hours 🙏
Thank you!!
My favorite podcast ever
I've been having trouble sleeping through the night for the past few years. I'm 53 years old. I started talking Melatonin and that helped. Occasionally took a prescription sleeping pill. Started drinking a glass of hydrogen infused water before bed and I sleep great all through the night. No more supplements or prescription drugs.
Excited for my hydrogen water pitcher 😊🙌
Already do all that , since has been propagated a lot and it works !!!! Even if you are after menopause 🙏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
The key takeaways from Gary Brecka's discussion on sleep in the Ultimate Human podcast include:
1. **Optimal Sleep Duration**: Achieving 6.5 to 7.5 hours of sleep per night is associated with longevity. Falling asleep within 10 to 15 minutes is normal; less may indicate sleep deprivation.
2. **Impact of Modern Lifestyle**: The prevalence of blue light from screens can disrupt melatonin production, affecting our sleep-wake cycle and reducing the quality of REM sleep, crucial for cognitive functioning.
3. **Creating a Sleep Sanctuary**: Transforming the bedroom into a comfortable, clutter-free environment conducive to sleep is essential. Dimming lights before bedtime can help mitigate the impact of light on melatonin production.
4. **Establishing a Sleep Routine**: Consistency in sleep routines, similar to other daily routines, is vital for good sleep hygiene. Techniques like box breathing can aid in relaxation before sleep.
5. **Healthy Sleep Protocol**: Brecka advocates for a structured approach to sleep, including consistent bedtimes and the use of natural sleep aids like magnesium, theanine, and melatonin, which the body recognizes and can use to support healthy sleep cycles.
6. **The 10-3-2-1-0 Rule**: A guideline to improve sleep quality, involving no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, no screen time 1 hour before, and hitting the snooze button 0 times.
7. **Natural Methods over Medication**: Emphasizing the importance of natural sleep aids and routines over tranquilizing medications, which can impair the body's natural sleep processes and lead to a state of hypoxia.
8. **Importance of Oxygen Levels**: Maintaining healthy oxygen levels during sleep is crucial for entering deep sleep states. Overeating before bed or using sleep medications can disrupt this balance.
9. **Product Recommendations**: While not the focus, Brecka shares personal endorsements for health products like a hydrogen water generator and an amino acid supplement, emphasizing their benefits without overt advertising.
10. **Engagement and Feedback**: Brecka encourages listeners to try the suggested sleep improvement techniques and share their experiences, fostering a community of shared learning and support.