Why You Can't SLEEP! Simple Fix

Summary

The speaker shares a personal sleep struggle and recommends vitamin D3 as a natural remedy for various sleep disorders. Emphasizing the importance of sleep for overall health, they suggest taking high doses of vitamin D3 with co-factors like magnesium, zinc, and vitamin B6 for optimal absorption and sleep quality. They also highlight the need for sufficient hydration to prevent potential toxicity and propose lifestyle adjustments for better sleep hygiene.

Takeaways

• 😴 The speaker has struggled with sleep issues since basic training, where they were conditioned to wake up early and consequently got insufficient sleep for years.
• 💊 A common sleep remedy suggested is vitamin D, which is often ineffective in regular amounts but can be beneficial in higher doses for certain sleep disorders.
• 🌞 Vitamin D is not just a vitamin but also acts as a hormone, and its receptors are found in the hypothalamus, which controls circadian rhythms.
• 🚫 Concerns about vitamin D toxicity can be mitigated by drinking plenty of water and taking co-factors like vitamin K2, magnesium, zinc, and vitamin B6.
• 💡 Vitamin D deficiency can be tested with home kits, and levels below 40 nanograms per milliliter may indicate issues.
• 🌡️ Therapeutic levels of vitamin D are suggested to be between 70 and 100 nanograms per milliliter for better health benefits.
• 💤 Sleep is considered crucial for health, with the speaker ranking it at the top of the list alongside diet and exercise.
• 🛌 Restless leg syndrome and cramps may be alleviated with magnesium, but if ineffective, it could be due to a need for more vitamin D.
• 🌡️ Vitamin D has anti-inflammatory properties and can improve blood sugar levels when sleep is optimized.
• 🌙 Taking vitamin D with co-factors at the last meal of the day is recommended for better absorption and sleep quality.
• 🛑 The speaker advises reducing exposure to bright lights and electronic devices about two hours before sleep to improve sleep hygiene.

Q & A

What is the speaker's personal experience with sleep problems?

The speaker suffered from a sleep problem that started after basic training, where they were forced to wake up at 4:00 AM every morning for three months. This led to a habit of waking up early and only getting 6 to 6.5 hours of sleep per night for many years.

What is the significance of vitamin D in addressing sleep issues according to the speaker?

The speaker suggests that vitamin D is a remedy that can resolve various sleep issues such as difficulty falling asleep, frequent urination during the night, sleep apnea, and restless leg syndrome.

Why might regular amounts of vitamin D not be sufficient for improving sleep?

Regular amounts of vitamin D might not be enough because some studies that show no improvement in sleep with vitamin D are using very small doses. Higher doses may be necessary to see the benefits.

How does vitamin D work in conjunction with magnesium?

Vitamin D works in partnership with magnesium, as both are essential for various bodily functions, including addressing issues like cramping, heart palpitations, and restless leg syndrome.

What is the role of vitamin D in the immune system and gut health?

Vitamin D plays a crucial role in the immune system and can help with various gut-related issues. It is also one of the most powerful anti-inflammatories.

Why is sleep considered so important for health?

Sleep is considered vital for health as it is at the top of the list for improving health factors, alongside diet and exercise. Sleep is controlled by the circadian rhythms in the hypothalamus, which has receptors for vitamin D.

What are the recommended vitamin D levels for therapeutic benefits?

The speaker recommends vitamin D levels of 70, 80, 90, or even 100 nanograms per milliliter for therapeutic benefits, as levels below 40 nanograms per milliliter may lead to various health issues.

How much vitamin D3 does the speaker recommend taking to start with?

The speaker recommends starting with at least 30,000 IU of vitamin D3 to elevate the levels needed for therapeutic effects on sleep.

What precautions should be taken to prevent potential side effects of high vitamin D intake?

To prevent potential side effects, such as calcium buildup in the blood, the speaker advises drinking at least 2.5 liters of water daily, reducing dairy intake, and taking co-factors like vitamin K2, magnesium, zinc, and vitamin B6.

What additional recommendations does the speaker provide for improving sleep quality?

The speaker suggests taking vitamin D with co-factors at the last meal of the day for better absorption, maintaining a slightly cooler room temperature, opening a window for fresh air, and avoiding exposure to bright lights and screens two hours before sleep.

Why might taking vitamin D before bed not work for some people?

Some people might find that taking vitamin D before bed wakes them up, possibly because they are not taking the necessary co-factors like magnesium, zinc, and vitamin B6, which can help with sleep.

Outlines

00:00

🌙 Importance of Sleep and Vitamin D for Restorative Rest

The speaker shares a personal struggle with sleep issues, which began after a period of early morning wake-ups during basic training. They emphasize the importance of achieving a full 8 hours of sleep for overall health and discuss various sleep disorders such as sleep apnea and restless leg syndrome. The key to resolving these issues, according to the speaker, is Vitamin D, which is not only crucial for sleep but also for gut health, immune system function, and reducing inflammation. They mention the synergistic relationship between Vitamin D and magnesium, which is essential for addressing cramping and restless leg syndrome. The speaker also touches on the role of Vitamin D in regulating circadian rhythms and suggests that optimal levels of Vitamin D can significantly improve health, including better blood sugar management.

05:00

🌡 Tips for Better Sleep and Vitamin D Intake

The speaker provides practical advice for improving sleep quality, starting with ensuring a cooler room temperature and reducing exposure to bright lights and screens two hours before bedtime. They address concerns about Vitamin D toxicity and recommend regular testing to maintain levels between 70-100 nanograms per milliliter for therapeutic benefits. The speaker shares their personal regimen of taking 50,000 IU of Vitamin D3 daily, along with co-factors like Vitamin K2, magnesium, zinc, and Vitamin B6 to prevent potential side effects. They also suggest taking Vitamin D with these co-factors during the last meal of the day for better absorption and mention that some people may find taking Vitamin D before bed disruptive to their sleep, possibly due to not taking the necessary co-factors.

Keywords

💡Sleep Problem

Sleep problems refer to various conditions that prevent an individual from getting a restful and restorative sleep. In the video, the speaker mentions suffering from a sleep problem that started after basic training, where they were forced to wake up early, leading to a habit of not being able to sleep past 4:00 AM. This issue is central to the video's theme, as it sets the stage for the discussion on the importance of sleep and the role of vitamin D in addressing sleep disorders.

💡Circadian Rhythms

Circadian rhythms are the body's internal clock that regulates the sleep-wake cycle and is controlled by the hypothalamus in the brain. The speaker discusses how vitamin D has receptors in the hypothalamus, which is why it can influence circadian rhythms, as seen in the example of jet lag. The concept is integral to understanding the video's message about the impact of vitamin D on sleep.

💡Vitamin D

Vitamin D is a fat-soluble vitamin that is crucial for various bodily functions, including bone health and immune function. The video emphasizes its role as a powerful anti-inflammatory and its connection to sleep health. The speaker suggests that higher levels of vitamin D can help resolve sleep issues and recommends taking significant amounts to achieve therapeutic benefits.

💡Restorative Sleep

Restorative sleep is deep, restful sleep that allows the body to repair and rejuvenate. The video's theme revolves around the importance of achieving restorative sleep for overall health. The speaker contrasts their previous sleep pattern of 6 to 6.5 hours with the discovery of the benefits of eight hours of consistent sleep.

💡Sleep Apnea

Sleep apnea is a sleep disorder characterized by pauses in breathing during sleep. It is mentioned in the video as one of the sleep problems that can potentially be resolved with the intake of vitamin D, illustrating the broad scope of sleep issues the speaker aims to address.

💡Restless Leg Syndrome

Restless Leg Syndrome (RLS) is a neurological disorder characterized by an uncontrollable urge to move the legs, often associated with discomfort. The video script discusses RLS as a specific sleep problem that vitamin D, in conjunction with magnesium, can help alleviate.

💡Magnesium

Magnesium is a mineral that plays a key role in muscle and nerve function. In the video, it is presented as a partner to vitamin D, working together to address issues like cramping and restless leg syndrome, which can interfere with sleep. The speaker also mentions taking magnesium before sleep to improve sleep quality.

💡Inflammation

Inflammation is the body's response to harmful stimuli and can lead to various health issues if chronic. The video highlights vitamin D as a potent anti-inflammatory agent, suggesting that its anti-inflammatory properties can contribute to better sleep and overall health.

💡Cortisol

Cortisol is a hormone that regulates the body's response to stress and can affect sleep patterns. The video script mentions that higher levels of cortisol can prevent sleep, and vitamin D's role in managing cortisol levels is implied as part of its sleep-enhancing benefits.

💡Vitamin D Resistance

Vitamin D resistance refers to a condition where the body does not effectively utilize vitamin D, necessitating higher intakes to achieve desired levels. The speaker in the video suggests that some individuals may require more vitamin D to overcome resistance and experience the sleep benefits.

💡Co-actors

Co-actors in the context of the video are substances that work in conjunction with vitamin D to enhance its effects. The speaker mentions vitamin K2, magnesium, zinc, and vitamin B6 as co-actors that prevent potential side effects and support the therapeutic benefits of vitamin D for sleep.

Highlights

The speaker suffered from a sleep problem since basic training, waking up at 4:00 AM for years.

A consistent eight hours of sleep is crucial for health and well-being.

Common sleep issues like difficulty falling asleep, frequent urination, sleep apnea, and restless leg syndrome can be addressed with vitamin D.

Regular amounts of vitamin D are insufficient for improving sleep; higher doses are necessary.

Vitamin D is a powerful anti-inflammatory and can help with blood sugar levels.

Vitamin D works synergistically with magnesium to address issues like cramping and restless leg syndrome.

Magnesium can improve sleep quality, but its effectiveness may be enhanced by adequate vitamin D levels.

Vitamin D and circadian rhythms are connected, with receptors in the hypothalamus.

Jet lag can be countered with vitamin D due to its influence on the body's rhythm.

Obese individuals, diabetics, and older people require higher amounts of vitamin D.

Testing vitamin D levels is important, with optimal levels being 70-100 nanograms per milliliter.

Vitamin D is more accurately described as a hormone rather than a vitamin.

Vitamin D resistance may require higher doses to achieve therapeutic effects.

A recommendation to take at least 30,000 IU of vitamin D3 to improve sleep.

The importance of co-actors like vitamin K2, magnesium, zinc, and vitamin B6 when taking vitamin D.

Drinking at least 2.5 liters of water daily to prevent potential vitamin D toxicity.

Taking vitamin D with co-actors at the last meal of the day can enhance absorption.

Maintaining a cooler room temperature and reducing exposure to bright lights before sleep can improve sleep quality.

A video on vitamin D toxicity is available for further information.

Transcripts

I want to give you a really important

recommendation to take at dinner time to

help you get into the most wonderful

deep restorative sleep now for years

I've suffered with a sleep problem it

pretty much started after basic training

when I was forced to wake up at 4:00

every morning for 3 months and after

that somehow my body was trained I could

not sleep past 4:00 for many years so I

would just go to bed early but I was

still only getting about 6 to 6 and 1/2

hours of sleep for a years

and I would always just cope by napping

and try to get more sleep but it wasn't

until I got eight hours of consistent

day afterday sleep that I discovered for

myself how important this sleep is now

if we dissect your sleep we have several

situations we have people that can't get

to sleep there's people that get up

through the night and have to urinate

very frequently sleep apnea restless leg

syndrome every single one of those

problems I just mentioned can be

resolved by this one remedy and that is

vitamin D usually you cannot fix your

sleep by taking regular amounts of

vitamin D in fact if you look at some of

the studies that don't show that vitamin

D can help your sleep they're just using

very very tiny amounts you know people

are concerned with the Toxic effect of

vitamin D but there's a a way to counter

that very easily also vitamin D can fix

a lot of problems in your gut believe it

or not not to mention all the different

connections with vitamin D in your

immune system vitamin D also works with

magnesium those two are kind of Partners

in their ability to work together and

magnesium is behind all sorts of

problems with cramping heart

palpitations restless leg syndrome

higher levels of cortisol which prevent

your sleep and a lot of people sleep

better when they take magnesium before

you go to sleep but if you have a

restless leg syndrome or cramps and

you're taking magnesium and it's not

working it could be because you need

more vitamin D and then we get into the

powerful effect that vitamin D has with

inflammation it's one of the most

powerful anti-inflammatories and also

when you sleep better your blood sugars

will be better if we take a look at all

the things that can improve your health

we have Diet exercise sleep I think

sleep is at the top of the list you're

basically the circadian rhythms of your

body that's controlled by a little

bundle of nerves deep in your brain in

the hypothalamus there's receptors for

vitamin D in that nerve bundle and this

is why for example when you get jet leg

and it throws off your Rhythm the

antidote is vitamin D an obese person

needs three times as much vitamin D as a

thin person because vitamin D gets

diluted the same thing with the diabetic

the same thing as you age now if you get

your vitamin D tested and you can even

buy these little kits that measure your

vitamin D and I'll put a link down below

of the company that I use I buy the kit

I measure my own vitamin D and when you

get the results if it's below 40 nanog

per Mill you're going to have all sorts

of issues you need levels that are like

70 80 90 or even 100 or even a little

bit more to create a therapeutic benefit

vitamin D is not really a vitamin it's a

hormone and so if you're focused on

taking vitamin D to get this the hormone

to work better realize that the type of

vamin D that they test in your blood is

the inactive version it doesn't really

tell you conclusively if you're getting

the vitamin D in the cells there's a lot

of people who have vitamin D resistance

who need to take a lot more vitamin D to

penetrate that resistance I would

recommend taking at least 30,000 iuse of

vitamin D3 for a period of time to start

to elevate the vitamin D that you need

therapeutically to create an effect on

your sleep I take 50,000 IUS every

single day but this is very important I

drink at least 2 and a half liters of

water every single day to prevent any

type of side effect from this toxicity

which is the calcium issue calcium in

the blood that's really the only side

effect so if you just maybe cut down on

the dairy and you drink more water and

you take all the co-actors so I always

take vitamin D with vitamin K2 very

important that prevents the calcium from

building up in the blood and then I also

take magnesium I take zinc as a co-actor

I take vitamin B6 as a co-actor now a

couple additional things that I'm going

to recommend um if you're trying to

sleep it's best to take that vitamin D

with the co-actors at the last meal of

the day you're going to get more

absorption that way now some people that

take vitamin D before bed it wakes them

up and I really think it's because

they're not taking the co-act

magnesium zinc B6 K2 I would make sure

that the temperature of your room is

slightly cooler that seems to help me I

crack the window open I would also make

sure that about two hours before you go

to sleep you're not exposed to like your

cell phones and bright lights start

dimming down the room with the lights

now since this vitamin D toxicity idea

comes up so often you should probably

get a little more information on that

and I created a video just for you check

it out