Supplements that may increase deep sleep | Masterjohn Q&A Files #03

Okay, “Supplements that may increase deep
sleep.” So, deep sleep is, primarily what’s going
on in deep sleep is that all of your biogenic amines, which are most of the neurotransmitters
that you make from protein with the possible excep—like depending on how you classify
it, you could say ultimately you make melatonin from protein, but it’s not a biogenic amine. So, the biogenic amines, which are the catecholamines,
there’s histamine, et cetera, et cetera, those all are basically shut off. They’re probably not zero, zero, but they’re
almost zero during sleep. And acetylcholine is also shut down during
deep sleep, but it pops up during REM sleep. So, to me, I really don’t think this is a
supplement issue. I think first of all, you definitely don’t
want to be taking anything that has acetylcholinesterase inhibitors at night. Okay, so, non-organic foods have pesticides
that are acetylcholinesterase inhibitors. I don’t know if that’s relevant here dose-wise. Things that improve cognitive function are
often acetylcholinesterase inhibitors. So, gingko biloba is one. I wouldn’t take that at night. There are drugs that treat a lot of neurological
problems, especially Alzheimer’s, that are acetylcholinesterase inhibitors; I wouldn’t
take those at night. So, I think that’s relevant. I’m on the fence about whether you should
take choline at night. So, I think probably it’s fine to eat eggs
at night. If you’re taking something like alpha-GPC,
I’m not sure. You might want to avoid that at night if you
find, particularly if you find that when you’re tracking your sleep with an Oura ring, your
REM is higher than normal and your deep sleep is lower than normal. But other than that, I would say that methylation
support is very important to help lower some of the important biogenic amines. So, histamine, for example, is primarily gotten
rid of with methylation in the brain, and if your histamine levels are high, during
the day, it might cause anxiety, during the night, if they’re not shut off, then that
could interfere with your deep sleep. And then your electrolytes are super important. So, calcium and magnesium, salt and potassium. All these things you need to get straight
in order for your sleep cycle to be working right. Other than that, I don’t know. Maybe if your cortisol is high at night or
other factors of anxiety are high at night, you might want a targeted supplement there,
like phosphatidylserine, for example, has been used to—the evidence is conflicting,
but has been used to lower the stress response. Some people use that for nighttime cortisol. But I don’t think it’s a blanket answer to
that question. I think it’s like figuring out what’s the
cause of the low deep sleep and working from there.

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Reader Comments

  1. soupper soulger

    Have used L-Theanine (Suntheanine), Chamomile, PharmaGaba, Tryptophan, Glycine, Magnesium, A2 Beta Casein Kefir, high dose Melatonin, Pregnenolone.

  2. pam0077

    I've been taking rhodiola rosea root and ashwagandha root to help reduce cortisol and anxiety. It has definitely helped me with my sleep pattern. I now stay asleep without waking, my average amount of sleep has increased from 5 hours a night to 7 hours a night, and I'm no longer dozing off during the day.

  3. innerlocus

    Taking magnesium glycinate, zinc, melatonin, and an antihistamine like diphenhydramine before bed but I wonder if diphenhydramine inhibits deep sleep?

  4. Ben Nguyen

    If choline is used during sleeping (REM), then why would cholinesterase inhibitors that inhibit the break-down of choline (ex. Ginkgo Biloba), before bed be a bad thing?

    I have issues staying asleep, typically waking tired after 4 hours.. I'm going to try Berberine to see if it helps!

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