Sleep help

[LucH]

@Elza said in Sleep help:

What would you take if you can barely sleep for weeks and are becoming weaker

You can’t recover as long cortisol counteracts the serotonine – melatonine cycle.
Melatonin is derived from serotonin. Serotonin is a central regulator of mental and physical well-being, connecting the brain, gut, sleep, and emotions.
Stress → inflammation → ↓ serotonin → ↓ emotional regulation → ↑ stress.
I can develop if interested.

[irichard.will]

Don't overdo and overstress yourself trying to make too many changes at once and don't self blame. Know that healing requires time. Learn to be charitable towards yourself.
Make a list of health habits to include in your day. Organize them in order of less difficult to hardest. Which ones you feel more likely to be successful and those which you feel a blockage.
Things to consider in your list. Things that helps me:

• make your bedroom completely dark during sleep.

• bath in sun during the day.

• before sleeping eat until full. I feel far more sleepy after eating, specially potatoes, butter and salt. Potatoes are great to restore glycogen and recalibrate your internal clock. You will notice getting up early everytime you eat potatoes before sleeping even if you went to sleep late.

• massage your eyes. In the dark room of sleep lightly press the palms of your hands toward you eyes. It will recalibrate your eyesight and when you open your eyes again your eyesight will be out of focus. | i feel that motivation and focus is extremely dependent on eye pressure and health, even libido is dependent on our eyes somehow.

• listen some music. Preferable classic, melodic to relax. Not necessarily to sleep.

[ethan]

@Elza "They will not pick up progesterone if adrenaline is present, if there's been a lot of stress, and they will not pick up progesterone when the blood sugar is low."
-Katharina Dalton MD

if progesterone doesn't do anything you may be running off of adrenaline and deficient in thiamine and magnesium. thyroid hormone would probably help too since it directly antagonizes adrenaline.

[ethan]

and salt

[user1]

@Elza said in Sleep help:

What would you take if you can barely sleep for weeks and are becoming weaker, can barely walk, stay in bed most of the day without sleeping. I just sleep à bitat nigt and wake up incapable of going back to sleep.
Please help.

Hi, sleeping in total dark, lowering emf exposure by turning off bluetooth/wifi on your phone, internet modem, and other electronic devices, and a night turning off your bedroom electricity and ceiling electricity(if both separated) on circuit breaker, it can have massive impact.

Also if you sleep on matress, sleeping with no pillow if you sleep on your back on your stomach can be optimal, head at same lvl of chest torso is optimal compare to head higher than neck and.torso due to pillow elevatio, pillow can be optimal is you sleep on true side

What do you eat?

[Elza]

@user1 said in Sleep help:

@Elza said in Sleep help:

What would you take if you can barely sleep for weeks and are becoming weaker, can barely walk, stay in bed most of the day without sleeping. I just sleep à bitat nigt and wake up incapable of going back to sleep.
Please help.

Hi, sleeping in total dark, lowering emf exposure by turning off bluetooth/wifi on your phone, internet modem, and other electronic devices, and a night turning off your bedroom electricity and ceiling electricity(if both separated) on circuit breaker, it can have massive impact.

Also if you sleep on matress, sleeping with no pillow if you sleep on your back on your stomach can be optimal, head at same lvl of chest torso is optimal compare to head higher than neck and.torso due to pillow elevatio, pillow can be optimal is you sleep on true side

What do you eat?

I have gelatin soup and a cup of warm milk.

[Elza]

@LucH can you develop please?
I now sleep thanks to a pill, qviviq, a new molecule.

[LucH]

@Elza said in Sleep help:

can you develop please?
I now sleep thanks to a pill, qviviq, a new molecule.

1. yes.
2. only transitory or you won't go through. Explanation below. Need a protocol.

Serotonin is often presented as a global "explanatory variable," whereas, biologically, it lies at the intersection of several systems, and not as the first domino to fall. Indeed, it precedes this, along with chronic stress without sufficient recovery. Stress isn't a real problem as long as there is recovery. But if it is prolonged, and therefore has a lasting effect, the machinery kicks into gear. As long as the stress is occasional, the system is adaptive. When stress is continuous, it becomes neurotoxic. From this point on, there is a threshold: the excess secreted adrenaline perpetuates the problem. Now, cortisol takes over. It's about protecting the species (fight or flight). Need for energy. In fact, cortisol disrupts the availability of serotonin. A complex mechanism comes into play, explained at this link*. Ultimately, tryptophan becomes deficient.
Under chronic stress:
• Cortisol activates the enzymes TDO (liver) and IDO (immunity);
• Tryptophan is diverted to the kynurenine pathway;
• Less tryptophan is available to produce serotonin.
This mechanism is now central to understanding exhaustion, inflammatory depression, and chronic anxiety disorders. The vagus nerve can no longer play a modulatory role. Exhaustion is not due to a lack of effort, but to an adaptive breakdown.
In summary: What is the most important upstream factor?
Chronic stress not compensated by recovery phases, via:

• prolonged hyperactivation of the HPA axis,
• the diversion of tryptophan from the serotonergic pathway.
  Everything else—inflammation, imbalanced gut microbiota, underlying anxiety, compulsions, and blood sugar dysregulation—comes later, like reinforcing loops.
  Key phrase to remember:
  Serotonin doesn't "drop" first. Serotonin becomes unavailable because the brain is kept in survival mode for too long.

*** Gérer le stress, la fatigue, l'anxiété et évitez le burn-out !
https://mirzoune-ciboulette.forumactif.org/t2155-gerer-le-stress-la-fatigue-l-anxiete-et-evitez-le-burn-out#30498
=> Manage stress, fatigue, anxiety and avoid burnout! (In French. Translator required).
NB: Cortisol has knocked out the body's ability to produce serotonin. Disruption of the serotonin-melatonin cycle. Taking a pill to sleep isn’t going to solve the problem on long term. Fine if only in a protocol. Don’t wait too long.

[user1]

@Elza said in Sleep help:

@user1 said in Sleep help:

@Elza said in Sleep help:

What would you take if you can barely sleep for weeks and are becoming weaker, can barely walk, stay in bed most of the day without sleeping. I just sleep à bitat nigt and wake up incapable of going back to sleep.
Please help.

Hi, sleeping in total dark, lowering emf exposure by turning off bluetooth/wifi on your phone, internet modem, and other electronic devices, and a night turning off your bedroom electricity and ceiling electricity(if both separated) on circuit breaker, it can have massive impact.

Also if you sleep on matress, sleeping with no pillow if you sleep on your back on your stomach can be optimal, head at same lvl of chest torso is optimal compare to head higher than neck and.torso due to pillow elevatio, pillow can be optimal is you sleep on true side

What do you eat?

I have gelatin soup and a cup of warm milk.

Thats all you eat?

[Elza]

@user1 at night, for dinner yes

[Elza]

@LucH what can I do? Iam still feeling weak. I am very slow.

[user1]

@Elza said in Sleep help:

@user1 at night, for dinner yes

What else you eat during the day?

[Elza]

@user1 I have for breakfast 2 eggs, 1 glass of oj and 1 cup of coffee with milk. For lunch it depends, its either rice or potatoes with meat (beef liver), or prawns. If I am hungry I have some milk and or oj during the day.

[user1]

@Elza said in Sleep help:

@user1 I have for breakfast 2 eggs, 1 glass of oj and 1 cup of coffee with milk. For lunch it depends, its either rice or potatoes with meat (beef liver), or prawns. If I am hungry I have some milk and or oj during the day.

If by(beef liver) you mean every time you eat meat it is beef liver, it could contribute to your sleep worsening and many other bad stuffs, most beef liver i have seen(i have seen alot, including 100% grass fed) are toxic, can worsen your sleep and make you more wired and tired at the same time, i suggest fully stop beef liver., and if you crave meat and do want to eat it replace it with well cooked muscle meat from whatever animal you prefer. Milk can also make you more sensitive to emf and light(liver too for light) so i suggest try all i mentionned in first comment about sleeping in total dark and reducing emf by turning off phone, blutooth/wifi from phone, internet modem and electrical devices and turning off your bedroom electricity on your circuit breaker(it is one button, simple), that can have massive impact for most people aspecially if you drink milk.

Liver and milk can both contribute to slowness and weakness either because of toxicity acxumulation or if it drive defiencies, i dont know where you live but i suggest try very good dattes that are still moist"rotab" is a commun word use to label dattes that are the softest and have the highest degree of moisture

If your liver raw, pre cooking, smell bad, taste bad, and look like the picture below, i suggest never eat it that trashbage again:

[Elza]

@user1 the liver I eat is alright. There’s no smell.
I alwats switçh off my phone before trying to sleep.

[user1]

@Elza said in Sleep help:

@user1 the liver I eat is alright. There’s no smell.
I alwats switçh off my phone before trying to sleep.

Do you sleep in total darkness? There is more than phone in term of emf exposure

[Elza]

@user1 yes I sleep in total darkness. By 8pm I wear blue light blocking glasses.

[Elza]

@LucH would you advice thyroid t3, like you are hypo?

[user1]

@Elza said in Sleep help:

@user1 yes I sleep in total darkness. By 8pm I wear blue light blocking glasses.

When did all the symptoms you mentionned started? When did you start milk liver and OJ maxing?

[LucH]

@Elza said in Sleep help:

would you advice thyroid t3, like you are hypo?

No hormone when at your state. Too soon.

Elza log
Hi,
I can assist you if there is no interference. Only one way possible. Free to agree or not of course, when I make suggestions. If not convinced, say it clearly. I’m rather directional (former teacher).
Open a new log, leave a link here.
Call it sth like “Elza’s log – Sleep Help”.
Of course, you’re going tobe iinformed (links) to understand why it’s advised to do sth.
First task:
Go back 6 months ago. How did you feel: energy, mood, sleep, digestion & transit? Is there an evolution. How intense?
Symptoms on 2 last months.
Separate the facts from the impressions (2 parts). Telegraphic style.
Give your menu for 3 usual common days. Only the food elements. How many meals. Supplements taken for the last 2 weeks.
What’s your activity: work outside / inside, householder with children or not. Time for free activities (read, walk, sport, garden, TV, etc.).
Take time to answer. You can use preceding info already posted.
I repeat:
First informative reading. It takes time.
When I give an internet link, copy the link in your search engine, in order to choose the option with translation. So, do not click on the link (French text, translator needed).
Note there’re 3 main states when suffering from exhaustion and poor sleep. Taking the right molecule at a wrong moment, won’t match. We need enzymes to assimilate and take benefit from the supplements. E.g. if you take 5-HTP too soon, it won’t function; only when stress is under control. Idem if you take it for more than 8-12 weeks. The body must re-learn how to produce serotonin. In short, serotonin is a central regulator of mental and physical well-being, connecting the brain, gut, sleep, and emotions.
Metabolism needs time to relearn how to function without stress, therefore without adrenaline and cortisol. Cortisol disrupts the availability of serotonin. Serotonin depends on its precursor: tryptophan, not available if …

We distinguish 3 states of maladjustment

• High state of stress and poor sleep (often awoken between 2 or 4 a.m.).
  => Fundamental principle (to keep in mind): You should never supplement a hormone or a neurotransmitter when the system is still in hyper-adaptation.
• Medium state of stress: Inflammation, intestinal microbiome, nutrition, sleep and activity (15’ walk) are more or less possible. Progressive intensity with activities with sufficient recovery periods.
• Consolidation. Idem but with less side-effects. Drive / enthusiasm and pleasure are more present (satisfaction).
  NB: Please, do not take RP’s advice into account when suffering from a low metabolism. We don’t eat liver when we’re exhausted, nor drink more than 100 ml oj when suffering from glycemia. Only adapted for a high carburation level.
  The key indicator of success (often overlooked):
  It's not: mood & energy
  It's: the return of healthy tiredness in the evening, and a calm awakening in the morning.
  This is a sign that:
• daytime serotonin levels are sufficient
• nighttime melatonin levels are being maintained
• regulation is returning to normal

Useful info

1. Manage stress, fatigue, anxiety and avoid burnout! (In French. Translator required).
   https://mirzoune-ciboulette.forumactif.org/t2155-gerer-le-stress-la-fatigue-l-anxiete-et-evitez-le-burn-out#30498
   Cortisol has knocked out the body's ability to produce serotonin. Disruption of the serotonin-melatonin cycle. Taking a pill to sleep isn’t going to solve the problem on long term. Fine if only in a protocol. Don’t wait too long.
2. Collation sucrée et tryptophane (Sweet snack and tryptophan)
   https://mirzoune-ciboulette.forumactif.org/t2155-gerer-le-stress-la-fatigue-l-anxiete-et-evitez-le-burn-out#30505
   NB1: Take time to read and assimilate. Good luck.
   NB2: If you don’t understand sth or don’t agree, say it. There will be periods of relapse and periods of discouragement, as well. Logic.
3. I’ve just downloaded this appli on my phone to practice sophrology: 3 x 3 minutes of diaphragmatic breathing. The belly expands.
   09.30’ 04.00’ PM and 8.00’ PM (3 alarms on my phone).
   => Free appli respirelax+
   NB: Mind excess pub when on the site. Okay when downloading.