Episode Six: Show Notes

In 2013 (the last year measured by Gallup), the average American slept 6.8 hours a night—with the 40 percent getting less than that labelled as “short sleepers.”  

According to Fitbit sleep data, Americans in their 40s and early 50s get the least amount of sleep.

Sleep Prep Options:

  • Dim the lights
  • Nighttime snacks: protein, turkey, nuts, spinach (avoid sweets and spicy foods)
  • The 4-7-8 breathing technique 
  • Meditate
  • Epsom salt warm bath
  • Candlelight yoga
  • Empty your mind/worry notebook
  • Cool dark bedroom, no TV/cellphones
  • Sleep mask
  • White noise machine (DOHM)
  • Turn off electronic screens 1-2 hours before bed (or buy blue light blockers)

Favorite Sleep quotes:

“A well spent day brings happy sleep” 
– Leonardo da Vinci

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.”  
– John Steinbeck

“A good laugh and a long sleep are the best cures in the doctor’s book.”
-Irish proverb

“Man should forget his anger before he lies down to sleep.”
-Mahatma Ghandi

“Early to bed and early to rise makes a man healthy, wealthy and wise.”
-Benjamin Franklin

“Sleep is the golden chain that ties health and our bodies together.”
-Thomas Dekker

“Your future depends on your dreams so go to sleep.” 
– Mesut Barazany

“No day is so bad it can’t be fixed with a nap.” 
-Carrie Snow

Famous nappers: 

  • Winston Churchill
  • John F. Kennedy
  • Dalai Lama
  • Napoleon
  • Thomas Edison
  • Lyndon B. Johnson
  • Stonewall Jackson
  • Margaret Thatcher 

Safe natural nocturnal sleep aids:

  • Melatonin 0.5 to 1mg an hour before bed 
    Note: re: Covid-19: higher amounts may protect against the corona virus
  • Progesterone cream promotes sleep (if testing show low levels)
  • CALM magnesium drink at bed time
  • Tryptophan/5HTP as precursors to Melatonin 
    (Reference protocol: The Mood Cure, by Julia Ross)
  • Vitamin D3 for increased sleep duration
  • Calcium/Magnesium: calming minerals
  • Omega 3’s – Central nervous system protection
  • Herbs: Valerian root: Formula 303
  • “Adrena Soothe” tincture (I-Herb)
  • Homeopathic: Calms Forte
  • Bach Flower Remedies: Rescue Remedy and Rescue Night

 Relevant articles/research



Good sleep reads: 

The Mood Cure, Julia Ross, M.A.

The Adrenal Thyroid Revolution, Aviva Romm, M.D.

The Hormone Cure, Sara Gottfried, M.D.

Why We Sleep, Matthew Walker, Ph.D.

The Sleep Revolution, Ariana Huffington