THE BIOHACK DOCTOR

October 15, 2022

Volume 18

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I love being in active practice, using current good science, my experiences with patients of what works, and my patient preferences for treatments & products. I’m like you too as a consumer, so I vet products to recommend to my patients. I am most interested in wellness, preventative health care, brain, and body optimization while growing older. Combined let us call it biohacking! 

Ideally, you should be falling asleep within 15 to 20 minutes of lying down. Throughout the night you should experience a continuous & non-interrupted sleep with NO abnormal sleep behaviors such as snoring, sleep apnea, and restlessness. By morning, you should have had between 7 to 9 hours of sleep and feel rested and refreshed for the day.

DR. TUCKER’S SLEEP BIOHACKS

Improve Your Sleep Pattern

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1. STOP eating 3 hours before bed. If that doesn’t work for you, try a mixture of one scoop Orthomolecular Collagen (Get 10% OFF) & 1 teaspoon of raw honey right before bed.


2. Watch the sunset. The retina signals the brain & hormones that it is time to wind down.


3. Upon waking up, go outside to get natural light to signal the retina & brain.    


4. Perform hard exercise in the morning and take a relaxing evening walk after dinner. See my exercise suggestion below.


5. Try little (1 oz of red wine) to no alcohol.


6. Lukewarm baths 90 minutes before bed.


7. Cooling mattresses. Ideal nighttime room temperature is around 65 degrees Fahrenheit. A cool room or mattress makes it easier to maintain an ideal temperature during sleep.


8. Get out a blank piece of paper & a pen. Set a 10 minute timer. Begin to vigorously write everything that comes to your mind. Vigorously write words, it doesn’t have to be sentences. Once the timer goes off immediately rip up the piece of paper and throw it away. Try this every night about 60 minutes before bedtime for 1 week straight. 


9. Light blocker glasses. Red colored glasses are preferred for many people before bed. 


10. Body discomfort connection to sleep. A neck ache can interfere with quality sleep. 


DR. JEFFREY TUCKER’S SLEEP BIOHACKS

Supplements for Quality Sleep and Good Health


If you haven’t tried Valerian (Get 10% OFF) in a while, try it again. It is good for resetting sleep onset time and helps maintain sleep throughout the night. 


Magnesium (Get 10% OFF) improves sleep quality. A great product and source of magnesium as well as other minerals & factors to support the nervous system is Min-Chex (Get 10% OFF). It supports nervous system health and provides a moderate calmative effect that helps maintain emotional balance & eases the effects of temporary stress. A good regime is 3 capsules 1-2x daily before meals. Include one of your doses at or before bedtime.


Vitamin C is a vitamin that your body cannot produce on its own. You must get vitamin C from your diet. Vitamin C reduces sleep deprivation-induced cortisol release. Everyone talks about cortisol & melatonin for sleep but don’t dismiss good sources of vitamin C i.e., Brussel sprouts, broccoli, blueberries, lemon peel, green leafy vegetables, & turnip greens.


B Vitamins are critical to good health, healthy emotions, and quality sleep. B vitamins help regulate levels of tryptophan, a precursor to melatonin. Vitamin B6 is associated with inducing REM (dream) sleep. Low vitamin B12 can disrupt sleep. Vitamin B12 helps regulate the circadian rhythm to help support a healthy sleep schedule. Good sources of B vitamins are nutritional yeast, wheat germ, seafood, poultry, eggs, green leafy vegetables, and seeds.


A great product for its B vitamin is Cataplex G (Get 10% OFF). It supports nerve health and provides a calmative effect on the nervous system. It encourages healthy parasympathetic nerve function (the calming part of your autonomic nervous system). This product couples well with the Vagus Nerve Stimulator devices. Cataplex G also supports brain and nervous system function. A good protocol is 3 tablets 1-2x daily with one dose right at bedtime.

DR. JEFFREY TUCKER’S SLEEP BIOHACKS

Improving Your Breathing for a Healthy Sleep


Healthy breathing can support healthy sleeping at night. Practice this multiple times throughout the day and while lying in bed at night.


1. Lie on your back & take in a deep breath through your nose – first filling your abdomen, then your upper lungs to a slow count of 4.


2. Now relax your chest muscles but keep all the air held in to another slow count of 4.


3. Now release your air slowly through your nose to a slow count of 6 or 8.


4. Now hold your breath out to a slow count of 2 and repeat 10-20 times for one set. Let’s call this 

4-4-6-2 Deep Breathing. 5 minutes of this type of breathing can slow the heart rate, improve digestion, and align the parasympathetic nervous system. Do this protocol twice a day for 30 days.

DR. JEFFREY TUCKER’S SLEEP BIOHACKS

A Laser That Can Help Stress Levels


The above suggestions can help you get better REM (dreaming, memory consolidation and creativity) and deep (restorative and rejuvenating) sleep. This technique has helped hundreds of my patients. Proper recovery from stress, such as training, traveling, or fear & worry stress can show up in your heart rate variability (HRV). 


One of my personal and favorite biohacks for improving stress is using a simple at home laser (EPOCH laser) in the morning and again at night especially before bed, or after I’m a little sore from a big workout or activity. If you have neuropathy, it’s an aide to help provide energy for recovery. Laser has an analgesic effect, stimulates mitochondrial energy production, collagen production, and increases blood flow. I combine my breathing routine and my laser application time. 


Click here to learn more about the benefits of Light Therapy.

Dr. Jeffrey Tucker - The Biohack Doctor



This is a regular feature from Dr. Jeffrey Tucker that helps put you in the driver's seat when it comes to your health care. This is called Biohacking and Dr. Jeffrey Tucker is The Biohack Doctor!


Tel: (310) - 444 - 9393


11620 Wilshire Blvd. Suite 710

Los Angeles, CA 90025


www.drjeffreytucker.com

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