Zeez Pebble – Sleep Tips
These sleep tips are for all of us, whether or not we are using the Zeez Pebble. These tips, like the Zeez Pebble, are designed to prompts a good sleep pattern, and in particular, deep sleep. Why is deep sleep so important?
Because it is during deep sleep that:
we recover and repair the body
our immune system generates most white blood cells and attacks
pathogens most effectively
our brain is cleaned of protein debris that may otherwise form the
plaque and tangles which are linked to Alzheimer’s and Parkinson’s.
Lack of deep sleep doubles our risks of cancer, diabetes, heart disease, obesity and dementia, and risks of mental illness escalate even more. It is really valuable to sleep well. Poor sleep should be addressed quickly. Once a poor sleep pattern is entrenched it can be hard to shift. A single night of poor sleep is enough to measurably increase one of the proteins linked to Alzheimer’s. The other measurably increases after two weeks of poor sleep.
These tips may help.
Aim: To get neurons (nerve cells in the brain and elsewhere) that are active in the day to switch off, and allow “nighttime” neurons to take over. To deactivate our sympathetic nervous system (fight/flight) and activate our parasympathetic nervous system (rest, recovery) so that brain activity and breathing slow, and heart rate drops. Two systems in the brain are involved in this – our circadian clocks and sleep- wake homeostasis (sometimes called “sleep pressure”).
Help your circadian clocks by:
- Increasing your sleep promoting hormone melatonin and/or reducing your “stress hormone” cortisol
- Picking a bedtime/wake time and sticking to it, even at weekends.
- Eating well and avoiding stimulants in the afternoon / evening
Increase sleep pressure by:
- Exercise – but not too late, or too hard – it’s OK to get tired, but don’t overdo weights or HIT – have days off.
- Avoiding caffeine – it blocks the build-up of adenosine, which
increases sleep pressure
Increasing your melatonin / reducing cortisol
Cortisol is produced by our body in response to stress and low blood sugar. It gets us up in the morning – but is unhelpful at the wrong times of day. The obvious message is to relax – but that may not be enough. Support for the adrenal system can help – vitamins C, B5, B6 and Magnesium supplements. It also helps to “breakfast like a king, lunch like a prince, and dine like a pauper”. Exercise in the morning – even five minutes of vigorous exercise – can help reset your cortisol profile so that it is high in the morning – as it should be – and low at night. Increasing melatonin also helps keep cortisol in check.
Our day/night cycle is influenced by the hormone melatonin. Melatonin is made from serotonin, which is synthesised from tryptophan, an amino acid found in proteins. To produce enough melatonin to get us to sleep through the night, we need enough serotonin, and exposure to sunshine and darkness (see below). And to get enough serotonin we need a decent diet, including tryptophan – found in eggs, poultry, seeds, nuts and beans – early in the day so that we can start making serotonin as early as possible. Eggs for breakfast.
Serotonin levels build up during the day and levels increase with daylight. Get out into the light in the morning and afternoon and then spend time in the dark – conversion of serotonin to sleep-influencing melatonin is triggered by changes in light exposure.
Disruption of exposure to natural light cycles is often a major contributor to our sleep problems. A couple of weeks of wild camping can sort out a host of sleep issues. So, get as much natural light (and darkness) as you can. Daylight is good, but blue light at night (from computers tablets and phones) inhibits the production of melatonin. Switch devices off, and if you must use them at night, use the device’s night mode / colour shifting software such as flux.
Eating for Sleep
Creating good sleep is a 24/7 process. During deep sleep our brainwaves are more powerful (greater amplitude) than at any other time of day. We need energy to sleep well! Our neurons need water, and a proper balance of minerals including magnesium potassium and sodium to work efficiently. Food matters, as does water.
- Eat tryptophan early in the day
- Sugar disrupts sleep
- Fibre rich foods enhance deep sleep
- Alcohol disrupts REM sleep, essential for processing memories
- Caffeine blocks adenosine, a neuromodulator that helps sleep
- Eat enough good fat. Deep sleep is a powerful process and needs
energy. Much better to get this from good fat rather than
carbohydrate. Try a tablespoon of coconut oil, half an avocado, or a
good handful of nuts or seeds before bed.
These vitamins and minerals are involved in the sleep cycle – do you need more?
• Vitamin B6 Fish, Banana, Avocado, Spinach, Sunflower seeds,
• Vitamin B12 Shellfish, Liver, Fish, Eggs. If you choose to take a supplement, use methylcobalamin rather than the more common cynocobalamin. Vegans may be deficient in this – the Vegan Society recommends supplementation.
- Zinc Seafood, Spinach, Pumpkin seeds, Nuts, Beans
- Magnesium Dark Green veg, Pumpkin seeds, Nuts, Beans. Fish
- Potassium Sweet potatoes, spinach, avocados, bananas
- Sodium Get this from high quality salt
- Selenium Brazil nuts – 3/4 day
- Iodine Seaweed, eggs, fish
Our gut biome is important for sleep – “good” gut bacteria help to produce serotonin, which is the basis for melatonin, our sleep promoting hormone. Feed the good bacteria! Give them probiotic and prebiotic foods – kefir, fermented foods (easy to make), and fibre rich fruit and vegetables.
More on salt & magnesium.
Recent large scale studies show that we need more sodium than was thought. Get it from high quality natural salt that contains a range of valuable minerals. Ditch table salt. We can get very low on magnesium, especially if we are stressed, and it is hard to make it up through diet. Many experts advise poor sleepers to supplement magnesium. Choose an easily absorbable form –magnesium citrate, glycinate, malate), and avoid magnesium oxide. I take 2 of these magnesium citrate capsules daily, one in the morning and another a couple of hours after dinner
https://www.amazon.co.uk/Magnesium-Citrate-Supplement-Aava- Labs/dp/B01GU9QLZC/ref=sr_1_6_s_it s=drugstore&ie=UTF8&qid=151311114 3&sr=1-6&keywords=magnesium+citrate You can also put two cups of Epsom salts (magnesium sulphate) into a bath at least a couple of times a week, and take a long bath. We are often low in iodine, and it is added to table salt because of the prevalence of deficiency. Once we stop eating table salt, the risk of iodine deficiency increases. This is how to do a patch text, which will give you a reasonable idea as to whether you need to supplement (I do). https://www.facebook.com/zeezsleeppebble/posts/2512814728838795
The electromagnetic fields creating by electrical circuits interfere with our sleep. So do Wi-Fi signals. Sensitivity differs. Unplug nearby electrical equipment and switch off Wi-Fi in your house at night to maximise the quality of your sleep. Essential if you want to use the Zeez Pebble.
Ideally, we would sleep with our spine in alignment. That means, a mattress that is neither too firm nor too soft, and a low firm pillow. We prefer natural sheets and mattress, because they let the body regulate its temperature best – our body needs to cool down during the night for the best sleep. Sheets with a 200 thread count rather than anything higher – best for heat regulation.
If you are an acute insomniac (i.e. your insomnia has lasted between 2 weeks and 3 months) the chances of improving your sleep through CBT/ sleep hygiene are quite good. If sleep issues persist it becomes much harder to recover. It is as if our brain has forgotten how to sleep. One of the UK’s leading sleep scientists, Jason Ellis calls long-term sleep issues
“ a considerable health burden both on the individual and the economy .. highly prevalent and largely unrelenting..” 1
That’s the issue that we sought to address with our Zeez Pebble.
The Zeez Pebble – long term sleep issues
Almost all Zeez users have had long term sleep issues. In testing 79% had significant and substantial improvements in their sleep – average 8 points in the Pittsburgh Sleep Index. That’s big. We had particularly good responses amongst sportsmen (90% +). Our impression is that this is linked to nutrition, and in particular, good electrolyte balance. In order to get our brain to work properly, including for sleep, we need a reasonable mineral balance and water. The Zeez prompts neuronal activity for sleep, but if the right chemicals aren¹t present in the brain it can have little effect. Since we have been encouraging users to consider their electrolyte balance, our results have improved. Our return rate is now only 10%.
So our final tip is: Zeez Pebble is likely to support you in achieving good sleep even where nothing else works. You can buy or, if you are in the UK, rent one. If it doesn’t work for you just return it.
- Do everything you can to slow your brain, breathing and heart
- Avoid acute insomnia becoming chronic insomnia
- Sleep hygiene, CBT, work – but not always, and not always enough.
- The Zeez Pebble may help, even with long term poor sleep
- There is hope for those with long term sleep issues, no matter how
poor their sleep.
Good Luck, and goodnight!