Hompes Method. Practitioner Training Level I. Lesson Eight (b) Optimising Sleep and Circadian Rhythms

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1 Hompes Method Practitioner Training Level I Lesson Eight (b) Optimising Sleep and Circadian Rhythms Health for the People Ltd not for reuse without expressed permission Hompes Method is a trading name of Health For The People Ltt Registered in England & Wales Company # VAT #

2 Re-Setting & Optimising Circadian Rhythms Sometimes, before optimising your client/patient s circadian rhythm you ll actually need to re-set it! Resetting comes before optimisation! Many people are blissfully unaware of how their daily habits may be contributing to their habits.

3 Re-Setting & Optimising Circadian Rhythms We have a number of goals: Go to bed / sleep at the same time each day Wake up / rise at the same time each day Exercise at the same time each day as much as possible Eat at the same time (or as close as possible) each day. Optimise the sleeping environment Optimise blood sugar levels (this is critically important at night) Test and correct deeper issues (HMPT Level II)

4 The Catabolic / Anabolic Cycle

5 Bedtime and Waking Up I tend to operate at full function when I go to bed at 10:30pm and wake up at around 6:30-7am. I ve found that most people respond favourably when they do the same, irrespective of whether they perceive themselves to be morning or night people.

6 Bedtime and Waking Up These times are usually around sunrise and, in summer, not to far after sunset. Other success habits include: Sleeping in a pitch black room No TV, computers, video games after 9pm Dim the lights in the evening Avoiding noise pollution (ear plugs) Minimising EMF exposure (can be massive) Keeping the room at optimum temperature (20-22 Celsius) Wear socks in bed if feet get cold Sleep alone if partner/spouse snores

7 Bedtime and Waking Up If your clients are way out of sync to begin with, it may be easier for them if you gradually re-set their rhythm by pulling forward their bed time by, say 20min per week (obviously there are many different ways you can do this). 20min per week 10min per day Cold turkey

8 Evening Exercise It s prudent to educate your clients/patients about exercise responses. Heavy exercise (especially aerobic/cardio) can elevate stress hormones and may affect sleep (my footballers rarely sleep well after an evening match). If your clients can move their exercise schedules to the morning or lunchtime it can be very helpful.

9 Caffeine My Dad can drink 2 cups of tea in the evening, then a cup of coffee before bed and he sleeps fine (though he goes to bed too late IMO). However, some people do very poorly when they consume caffeine in the evening. For most people, I recommend not consuming caffeine after 2pm.

10 Water and Other Liquids You will find that some people need to get up in the middle of the night to take a pee. This can be tempered in some people by reducing water intake and increasing sodium. But in others, the nighttime urination is a sign of hormone imbalance and possible bladder, genitourinary and prostate problems (HMPT Level II)

11 Basic Nutrition I recommend you coach your clients and patients to eat at the same time each day, or as close to the same time as they possibly can get. This will really help them improve their rhythm (digestion, blood sugar, energy producction, hormones, etc.)

12 Basic Nutrition Removing bad foods will help to reduce inflammation, which can increase stress hormone levels and affect sleep. Following the blood sugar regulation guidelines from the previous module can also be of significant benefit. Optimising macronutrient ratios on an individual basis can also be of great assistance.

13 Bedtime Nutrition An evening or bedtime snack can be a deal-breaker in helping your clients and patients get to sleep, and stay asleep. The reason is simply this: blood sugar. If blood sugar drops too much at night, stress hormones will be called upon to tell the liver to release glucose from its storage sites. Stress hormones wake people up by design!

14 Bedtime Nutrition Typically, a snack containing carbohydrate, protein and sodium works well: Carbohydrate tops up the blood sugar level (glucose + fructose works well) Protein slows the absorption of the carbs, preventing blood sugar swings Sodium is also important in regulating blood sugar whilst potentially reducing the need for nighttime urination

15 Bedtime Nutrition Here s an option for people who can tolerate milk (or use goat s milk): ½-1cup of milk (heated) 1tsp sugar (quantity is flexible) 1/8-1/4 tsp salt (can taste pretty bad) Optional ½ tsp MCT or coconut oil Sip slowly

16 Bedtime Nutrition Here s an option for people who can t tolerate milk: Small glass of water with 2-4tsp collagen powder dissolved (amino acids) Add some freshly squeezed OJ (sugar) Add ¼-1/8 tsp salt (sodium) ½ tsp MCT oil (optional) Sip slowly

17 Bedtime Nutrition Simple snack for people who want to chew something: Piece of fruit or small glass of OJ Small boiled egg or some cheese/goat cheese

18 Emergency Nutrition If your client/patient is waking up in the night, you can have them make sure they put some of the OJ/collagen/salt drink on the bedside table and consume it if they wake and can t get back to sleep. This is especially effective if folk wake with a pounding heart, feeling anxious, etc.

19 Sidney MacDonald Baker, M.D. A like The Circadian Prescription by Dr. Sidney McDonald Baker; I don t agree with everything he says, but he has some good ideas.

20 Sidney MacDonald Baker, M.D. Based on research conducted by Dr. Charles. F. Ehret and others, Dr. Baker created his own system for helping restore circadian rhythms. His ideas are different from the principles we ll explore in the next part of this lesson, but it s worth keeping this option in your back pocket if the Hompes Method recommendations fail to bring improvements in clients.

21 Sidney MacDonald Baker, M.D. Dr. Baker recommends: Higher protein breakfast and lunch to provide precursors/building blocks for various hormones and neurotransmitter needed to cope with the stress of daylight activities. High carbohydrate, low protein dinner to help maintain blood sugar levels through the night.

22 Sidney MacDonald Baker, M.D. I highly recommend you read his book for further information on this topic and for a slightly different perspective (it s always helpful to see things from the other side of the fence).

23 Magnesium / Epsom Salt Bath A hot, 30min bath infused with epsom salts or magnesium flakes can be very relaxing when taken before bed. The magnesium stimulates the paraysmpathetic/relaxation side of the autonomic nervous system.

24 Magnesium / Epsom Salt Bath It s important for people to sip on the daily OJ recipe or equivalent, during the bath so as to ensure blood sugar regulation is supported. Hot baths cause blood flow redistribution and I ve had people pass out when they didn t follow my strict recommendation of sipping on a sugar and salty drink!

25 Night Sweats Night sweats can be due to hormone imbalances (oestrogen, for example), blood sugar instability, and possibly detoxification issues (the liver meridian in Chinese medicine is very active between 1-3am). If these night sweats are severe, they may signal something more sinister, like a tumour.

26 Frequent Urination Frequent urination during the night plagues many middle aged / elderly people (both male and female). Chronic genitourinary tract infections can play a role, as can hormone imbalances. Stabilise blood sugar and water balance through nutrition and see how your clients and patients get on.

27 Circadian Rhythms - Summary Coach your clients to eat at the same time of day each day. Coach them to go to bed and get up at the same time of day. Coach them to exercise at the same time of day. Add the special strategies to help optimise sleep (behavioural and nutritional). If this doesn t work, refer for testing!

28 Circadian Rhythms - Summary You ll find a summary of recommendations in the resources for this module/lesson. Begin with the basics (bedtime and eating times) and watch your clients sleep, energy level, mood and digestion improve dramatically!)

29 Thank You! As always, thank you so much for consuming this information.

Hompes Method. Practitioner Training Level I. Lesson Seven. Balancing & Optimising Blood Sugar

Hompes Method. Practitioner Training Level I. Lesson Seven. Balancing & Optimising Blood Sugar Hompes Method Practitioner Training Level I Lesson Seven Balancing & Optimising Blood Sugar Health for the People Ltd not for reuse without expressed permission Hompes Method is a trading name of Health