Sleep for Longer Life 

Sleep should be a satisfying, pleasurable experience - something to look forward to. If you have a cold or are otherwise ill, your sleep should help you feel better. If you studied something you want to remember, the time you spend in deep sleep will help you consolidate your memory. If you have a muscle ache, sleep can help it go away.

Sleep should be a time when your body goes into "hibernation," when you age more slowly, and your repair processes take over. This vision for restorative sleep is what Sleep for Longer Life,  the CR Way mini-course, is about.  

Sleep for Longer Life Classes
Sunday, February 11, at 1:00 pm (ET)
1st Class - Sweet and Light: Make your Better Sleep Plan

Go to the Better Sleep Plan and adopt as many of the practices as possible.

Then take the time to listen to the Smiling Meditation recording and try Smiling Meditation yourself.

Practice it regularly, and you will find that it helps you get to sleep and go back to sleep when you wake up at night. 

Sunday, February 18, at 1:00 pm (ET)
2nd Class - Delicious Pathway to Sleep

Often called the calming neurotransmitter, Serotonin, contributes to feelings of well-being and happiness. Today we want to think about its role in controlling sleep.

To introduce serotonin, I talked about some of the other ways I use it to create relaxation in tense situations. I have used serotonin-producing meals to help me relax before high pressure musical performances in Carnegie Hall and Lincoln Center, before I made television appearances that would be seen by millions and at conferences where I made presentations to scientists.

Low serotonin levels may also contribute to depression, binging and even suicide. While it’s important for you to know that, its value in sleep is unmistakable. I eat a serotonin-producing meal for my last meal of the day. 

Open this PDF for an example of a delicious, serotonin-producing recipe: Love Your Serotonin Barley!

Questions from the Teleconference

Does it matter when a meal like this is eaten? Should it be the last meal?

Paul:    We think it should. Although some scientists say the serotonin effect wears off after three or so hours, we find that the feeling of relaxation from serotonin can last through the evening. Also, the latest wrinkle on eating protein is that the body stores it and can use it for a long time to make other proteins. So eating easily absorbable protein sources (such as whey and brewers' yeast) may affect sleep for longer than has been thought.

Do we make tryptophan in the body?

Paul:  Tryptophan is poorly absorbed through the blood/brain barrier when other amino acids are present so complex carbohydrates meals are actually the best way to increase tryptophan absorption. What happens with those is that the carbohydrates increase insulin secretion which latches on to molecules of albumin and circulates throughout the body dropping amino acids off in the muscles and clearing the way for tryptophan to be absorbed into the brain.

Please take a look at the latest CR Way blog post: High Protein Diets Cause Low Tryptophan, Low Serotonin, and Insulin Resistance and you will find why pancreatic B cells, your insulin producers, are more responsive to carbohydrates and the presence of serotonin.

Saturday, February 24, at 11:30 am (ET)
3rd Class - Foot Massage for Better Sleep

Click to Listen

Most toes are crowded in shoes all day. They are happier and heathier when they are given lots of room. To let them know you understand their plight, give them some love and experience extraordinary sleep after foot massage. 

Open this PDF for a written transcript with illustrations to guide you every step of the way. 

Also See:

Better Sleep Plan
Better Sleep Tips
Evaluating your Sleep

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