The Best Sleep Supplements To Use During A Fast: Fasting Sleep Series (Part 3)

hey everybody Dr o here welcome back to part three of the sleep in the fasting brain series we just finished talking about 15 top sleep hygiene tips to get better sleep in part two now we're going to talk about the Sleep enhancing supplements that have been shown to calm the Restless fasting brain all the supplements on this list have been shown to encourage sleep either by boosting the production of sleep promoting hormones or by calming brain activity I'm not covering them in order of importance I'll explain how they work and who they might work for for example someone who has trouble falling asleep would want to try different supplements than someone who has trouble staying asleep you'll have to decide which ones sound like the right fit for you right you may also find that you do better if you mix things up occasionally or if you only use supplements when you really need them rather than every day these are all things that you're going to have to figure out there are a lot of supplements that have been shown to help help so this is going to be a long video right this does not mean that you will need all these supplements either right I'm giving you tools to add to your toolbox for the sake of time I will not cover these products in as much detail as I do in my sleep course right each supplement has its own video inside the course speaking of my sleep course stay tuned to the end of this video I have a huge surprise for those of you who make it to the end wink wink I'm not a very good Winker all right talk to your doctor right remember this is not medical advice talk to your doctor or your pharmacist to decide whether whether or not sleep supplements are a good idea for you right and keep in mind these are supplements they supplement the Sleep hygiene tips we covered in part two they don't replace them all right let's start with the supplements that have primarily help you to fall asleep so we're going to start with melatonin we're starting with melatonin because it's the most well studied and popular sleep supplement we are not starting with it because it's the most effective melatonin is a hormone that's actually naturally produced by your pineal or pineal gland in response to to Darkness melatonin doesn't actually help you fall asleep melatonin tells the rest of your brain and body that it's time to prepare for sleep so it does help you fall asleep but indirectly so what's the science have to say evidence for the efficacy of melatonin in the treatment of primary adult Sleep Disorders which is what I think fasting brain falls under results from this metaanalysis showed that the most convincing evidence for melatonin supplementation was in reducing sleep onset latency in primary insomnia that means that sleep onset latency is how long it takes to fall asleep but it also showed that it's really good for dealing with jet lag and for patients helping patients who are blind etc etc but the main reason we're focused on that is the is helping with sleep onset latency so who's the best for people who struggle to fall asleep you don't need it if you if you fall asleep fine older adults because they naturally start to produce less melatonin shift workers because their clocks are all screwed up uh jet lag social jet lag for the same reason uh people people who don't get quality light exposure during the day which hopefully if you followed the tips from the last video you will be and then insomnia again it's not needed if you fall asleep easily and then also I think many people take way too much of it if you know your body actually makes a minuscule amount of it compared to some of these supplements that are out there so the safest thing to do is to start with 0.5 milligrams of melatonin and half an hour before bed and then you increase by 0.5 Mig each week until you find the lowest effective dose that works and then do not exceed 5 Mig without medical supervision I always want you to be safe this is my favorite lowd dose melatonin product no affiliation with any of the things I'm going to show you here but I just want you to know where I get them if you want to know so this is only a 0.5 milligram so a great place to start and then this one would be a better one if you use a higher dose because as you can see it's 3 milligrams per pill next we have magnesium magnesium has a relaxing effect on the body and the Brain which may help improve Sleep Quality I love me some magnesium so what's the science have to say this is a neat one a novel theanine complex magnesium eleanine improves Sleep Quality via regulating brain electrochemical activity so I'm going to cover eleanine next but this this this is a combination so here's a quote our data indicate that magnesium L theanine compounds potentiate the effects of eleanine on sleep by boosting slow brain waves regulating brain electrical activity and increasing neurotransmitter and Gaba receptor levels you're going to hear the term Gaba a lot in this video Gaba stands for GMA amino butyric acid and it's the primary driver of sleep in the in part one we talked about the neurochemicals that stimulate the brain and keep you awake Gaba is the key driver of sleep so who's the best for almost everyone right almost everyone would benefit from optimizing magnesium status whether you sleep well or not but this is a great supplement if poor sleep is caused by anxiety and a Restless mind which is what fasting brain is so it's best to take magnesium before bed mg's magnesium most studies use doses between 225 and 729 milligrams so you have to kind of figure out what dose works best for you but then if you're going to I'll show you in a second but if you're going to take magnesium 3 andate which is different than the theine we've been talking about confusing words um the recommended dose is lower it's 10200 milligrams per day with 150 milligrams being ideal so I talked about this a lot in my electrolyte video but so I use magnesium glycinate um I like this one because it causes the least gut issues so I get 400 milligrams of magnesium from magnesium glycinate and then I take this magine which is magnesium l38 um this one is best for the brain because magnesium l38 does cross the bloodb brain barrier but I take I believe 144 milligrams of that so I end up with 544 milligram but that might be way too much for you might be too little for some of you that's just how I do it hopefully you've already been taking magnesium based on my hydration videos anyways it's one of the key electrolytes along with sodium and potassium all right next we have eleine this one holds a ton of promise for the the fasting brain and it's one that you maybe haven't taken right I've been involved in hundreds of conversations about sleep and melatonin and magnesium are the two things that are brought up the most but very rarely do people talk about El theanine I love this one so El theanine is an amino acid that's naturally found abundant in tea leaves and it has what are called angiolytic effects so angiolytic means litic means to rip or tear apart anxiety right so that that so this is great so it has angiolytic effects that are required for the initiation of high quality sleep stress makes it very hard to sleep eleanine also has sedative properties so this is all good news so far for the fasting brain so here's a review called in search of a safe n natural sleep aid looked at lots of different things but this review found that 200 milligrams of eleanine before bed May support improved Sleep Quality by reducing anxiety specifically this review found with eleanine improvements of Sleep Quality but especially for high energy individuals a large decrease in overall stress and then decreases in the severity severity of insomnia again with individuals with especially high energy do you see why I think this is this this might be a killer supplement for somebody dealing with the fasting brain right in part one we talked about how the brain is too energized eleanine may be just what you need to tackle that problem so here is the uh the the one that I take so 200 milligrams of Athenian there uh who's it best for so people that have a hard time relaxing before bed especially helpful if you have a hard time shutting off for bed people dealing with a lot of stress and people that are restless in bed this is the fasting brain that we've been talking about but always be careful with supplements uh it's not recommended to take eleanine if you have overly intense dreams or you Sleepwalk or have night terrors right talk to your doctor if there's any reason why these supplements might be a bad idea for you so because of the timing though required with eleanine you should typically take your your nightly dose about 30 minutes before bed so the studies show between 100 and 400 milligrams are effective um I personally take 200 milligrams some people do better with more some better with less I wish I could tell you exactly what to do but there's just no such thing as a texbook human being this is what makes this so hard all right next we have lemon balm so I I I don't I'm not a huge fan of this one on its own but I I recommend combining lemon balm and eleanine if you want a good onew punch right they seem to work really well together lemon balm also reduces anxiety and promotes sleep so who's this best for it's a very highly rated supplement if poor sleep is caused by anxiety and a Restless mind and it's good if you have a hard time calming down before bed so you see how alth in lemon Bal might be a really good combination to try so take 300 to 1200 milligrams of lemon balm 30 to 60 minutes before bed uh start with 300 milligrams ramp up to 600 milligrams over the course of a week if if no lower dose proves effective but then only take a dose larger than 600 Mig if it provides noticeably greater benefits right if you keep adding more and and it's not helping then then I wouldn't do it here's the product that that I use all right next we have lavender this kind of a neat one because we'll look at lavender both as an essential oil and as a supplement so I I've heard from several people even even since I started this video series that say that lavender helps them a lot well lavender acts on the Gaba receptors which produces a calming effect remember we said Gaba is this inhibitory neurotransmitter we need if we want to sleep you'll see later that lavender has the same effect as chamomile so lavender and chamomile have very similar actions studies suggest that simply smelling lavender oil shortly before sleep may be enough to improve sleep quality in those with mild insomnia I just talked to somebody uh on one of the YouTube comments last week that says they add lavender oil to the pillow awesome idea a 2020 study of postmenopausal women with insomnia found that those who had lavender aroma therapy before bed fell asleep quick quicker and had a higher quality of sleep so pretty awesome so far a study in older adults with dementia also suggests that lavender aroma therapy is effective at improving sleep disturbance symptoms what's that mean participants their Total Sleep Time increased and fewer people woke up early like very early and found themselves unable to get back to sleep so who does that sound like right when I when I first started fasting I'd wake up at 3: in the morning and be wide awake so lavender might be part of the answer there what's the science have to say the effects of aroma therapy on Sleep Quality and anxiety of patients so lavender essential oil increased quality of sleep and reduced level of anxiety in patients with coronary artery disease so lots of studies that are pointing towards lavender being a good idea another one a systematic review of the effect of inhaled essential oils on sleep so this was a systematic review of 15 studies that found that including essential oils uh or inhaling essential oils including lavender had positive effects in people with mild sleep disturbances lavender was the most frequently studied essential oil in in the in this review and no Adverse Events were reported but what's interesting is its real power appears to be in supplemental form so so far we've we've been talking about inhaling it as an essential oil let's look at selan here so let me read this title quick seexan an orally admin administered lavendula oil preparation is effective in the treatment of subsyndromal anxiety disorder a randomized double blind Placebo controlled trial so this lavender oil preparation supplemental form had a significant beneficial influence on quality and duration of sleep so here's a quote selan is both efficacious and safe for the relief of anxiety disorder it has a Clin clinically meaningful as we'll see in the next study anxiolytic effect and alleviates anxiety related disturbances in sleep exactly what we're talking about let's look at this one here a couple of them really a multi-center double blind randomized study of the lavender oil preparation selex San in comparison to lorazapam which is Adavan for generalized anxiety disorder so a couple quotes in conclusion our results demonstrate that select San is an an as effective as larzipan which is Adavan in adults with general anxiety disorder another quote seexan appears to be an effective and well tolerated alternative to benzodiazapines for the treatment of generalized anxiety which is what I think the fasting brain kind of falls under that category another one efficacy and safety of lavender essential oil selex San capsules among patients suffering from anxiety disorders a network metaanalysis so this one studied or compared seexan to peroxin and lorazapam so this is not a pharmacology class don't worry about it but peroxin is paxel probably heard of that one and lorazapam is Adavan so people with anxiety disorders who took 160 milligrams of the LA of lavender oil capsules experienced significant decreases in anxiety let's look at this there were five studies that were identified with a total of 524 participants who were taking 80 Mig of Selen and 121 participants who were taking 160 Mig of Selen so the group that was taking 80 Mig of Selen the lavender preparation had the same effects as the people that were taking peroxin or paxel so the same effect the group that was taking 160 Mig of seexan had more efficient treatment than people taking paxel so so 80 milligram was the the same as taking this anti-anxiety medication 160 milligrams was more effective so who's this best for honestly this supplement if you look at the studies this supplement blurs the lines between a supplement and a medication if you look at the studies so it's a great supplement if poor sleep is caused by anxiety and a Restless mind again what we've been talking about and then people with generalized anxiety disorder so start with 80 Mig of seexan per day and then work up to 160 Mig per day over the course of 1 to two weeks if needed right then you can you can also use lavender oil as an aroma therapy you can burn it as a candle can be heated placed in a vaporizer added to a hot bath however you want to use it I like to put essential oils on my wrists and my neck uh 30 minutes of exposure is most effective for the for the aroma therapy so here's here's one of the products Nature's Way callade I personally don't use this product but my wife loves it right so this is one of my favorites for her this is not one that I take I have plenty of sleep supplements and before I found the research on on selex and and lavender I I was already sleeping well so we do use lavender essential oils but I don't take any of the supplements like my wife does next we have five HTP which stands for five hydroxy tryptophan so where why does tryptophan ring a bell well turkey makes you sleepy as they say and that's CU it has a lot of tryptophan so tryptophan is the amino acid that you need to build melatonin which which helps you sleep so five hydroxy tryptophan or 5htp boost the production of Serotonin which has been linked to the regulation of sleep I covered that in the last video it's one of the reasons that exercise helps you sleep yes you need tryptophan to make melatonin but serotonin actually becomes melatonin so this is why 5htp works and also why it works better than just having tryptophan what's the science have to say though a randomized placebo controlled trial of an amino acid preparation on timing and quality of sleep so I'm going to talk about this one in a couple places because this is a this was a trial using gabadone which is a combination of Gaba which we'll cover later and then five HTP there were other ingredients as well but the but the stuff's pretty impressive here the numbers so the Baseline time to fall asleep was 32.3 minutes in the in these the trial subjects which was reduced to 19.1 minutes after gabadone Administration so that means that people were falling asleep 13.2 minutes faster and then the Baseline duration of sleep so the people in this trial they were sleeping 5 hours per night it increased to 6.83 I mean that is a massive difference right 1.83 more hours of sleep um ease of falling asleep number of Awakenings and morning grogginess all improved so this was this was not just 5 HTTP it was a combination of that plus Gaba so who's this best for again people who struggle to fall asleep because 5htp boosts melatonin production and melatonin is needed to fall asleep so 5 HTTP is a good option to use with Gaba at least according to the study that I just showed you and then doses up to 600 milligrams per day taking either once daily or in divided doses seems to be effective in treating insomnia so here's my favorite uh uh Gaba plus 5htp product on the market all right so these are all supplements that are primarily going to help with falling asleep what if your main issue is staying asleep but that's that was me I fell asleep pretty easy almost every day when I first started fasting but then I would wake up in the middle of the night I wake up several times per night so this this was me and this is why these are supplements that I take and still take every day so let's start with glycine so I've mentioned glycine in other videos before before that's actually why I started talking about sleep people were asking me why I was supplementing with glycine so glycine is an amino acid that's one of the two key inhibitory neurotransmitters the other one is the Gaba we keep talking about glycine supplementation cause a significant decrease in the core body temperature which we've which we've said in the last video dropping the core temperature being in a cool room these are all signs that you need to sleep or it's time to sleep what's the science say glycine ingestion improves subjective Sleep Quality in human volunteers Cor ating with polysomnographic changes which would be sleep study participants who took 3 grams of glycine which is what I take before bedtime showed improved objective measures of Sleep Quality compared with the placebo group glycine supplements also help participants fall asleep faster which is why it's in this category and it also improved glycon supplementation also improved subjective Sleep Quality and lessened daytime sleepiness so all good news the cool thing about glycine so who's it best for people who struggle to fall asleep and stay asleep especially but the great thing about glycine is just it's just a great amino acid it's good for gut health it's the reason people uh you know benefit from bone broth and these types of things so I love things that have a positive side effect if you want to call it that so big fan of glycine what do you take uh take 3 to 5 grams 60 minutes before bed so three three grams works fine for me but I do know some people that take five grams per day uh we're going to cover valaran next Glycine and valarian root have both been shown to help people stay asleep more than fall asleep which is why they're important so here's the gly that I take from now Foods all right next we have valaran I just mentioned so several studies do suggest that valaran can help you fall asleep and improve sleep quality but it does seem to be more effective at helping you stay asleep so for years even years ago when I was when I was seeing patients and stuff I would always say that I would say if you have trouble fall asleep melatonin is the key have trouble staying asleep valaran is important all right what's the science have to say a systematic review and meta analysis on the effect of herbal medicine to man manage sleep dysfunction in Perry and postmenopause so in this in this study we had after intake of 530 Mig of valaran twice a day for one month statistically significant effects were observed regarding the quality of sleep of postmenopausal women so this is again a great choice if staying asleep is a bigger problem than falling asleep and then it is it's you know the the most common dosages being used are going to be 300 to 600 milligrams per day but as you can see that one study was actually a little bit higher so some studies do use dosages between 1,000 and 1200 milligrams per day and I do think this pairs really nice nicely with feran uh for a while I did use glycine on its own without valarian but I found that the combination does uh seem to help and here's the valaran route that I take I'm going to warn you it stinks when you open the bottle we still laugh about it I have my my son sniff the bottle every once in a while and he and we we laugh about how bad it smells all right so now we've talked about supplements that can help you fall asleep supplements that can help you stay asleep and of course there is some overlap but the real tough nuts to crack are people who have trouble falling asleep and staying asleep so one option is to try different combinations of the supplements we've already covered but there are a few more that you may want to consider as well so let's dive into those next we have chamomile or idenim so we've all heard of chamomile chamomile tea but chamomile actually contains the compound appenine which is a chemical compound that induces sleepiness when it binds to the Gaba receptors in the brain we keep talking about that Gaba when the appenine in chamomile binds to Gaba receptors it has a sedative and relaxing effect right and this has a SIM similar effect as many of the anti-anxiety drugs we've also talked earlier about how chamomile and lavender work in similar ways what's the science have to say preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia a randomized placebo controlled pilot study so in this in this group in this study people took 270 mg of a chamomile extract twice per day for 28 days they had 13 less or fewer nighttime Awakenings they fell asleep 15 minutes faster than those who did not consume the extract so you're thinking 15 minutes big deal that's 5,475 minutes per year that's over 91 hours of extra sleep just from falling asleep faster but they also woke up less uh during the during the night so who's this best for people who struggle with anxiety right we talked about how it it uses the gabber receptors and helps to calm you so people who wake up in the middle of the night and then older adults seem to benefit from this as well you can use chamomile tea you can use chamomile extract and the dosage there is usually 500 milligrams or you can specifically use appenine which would be a lower dose because it's just the it's the end product so it's 50 milligrams there all right so here uh sleepy time tea I've heard people talk about this a lot uh sleepy time tea is an example of a chamomile tea and then here's an example of a chamomile supplement that you can take which is which I do not use but this is one that that I've seen uh here's the one that I like the actual apogen where you use lower doses next we have ashwagandha uh this has been shown to IND indu sleep it also influences the body's ability to cope with stress and lower cortisol levels so one study of 150 people with poor Sleep Quality uh found that those who supplemented with 120 millgram of standardized ashwagandha extract once today for 6 weeks reported a 72% in Improvement in the quality of their sleep and that's compared to a 29% Improvement in the control or placebo group what's the science say about ashwagandha so the effect of ashwagandha I'm not going to try to say the next part extract on sleep a systematic review and metaanalysis so they looked at a total of five randomized control trials containing 400 participants so here's where it worked the best the effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia so if you have insomnia it's more likely to help when the treatment dosage was 600 Mig per day or higher and the treatment duration was eight weeks or higher so it can take it can take a while to get the full effect and the cool thing about this one though no serious side effects were reported so who is ashwaganda best for people who struggle with anxiety people dealing with a lot of stress and people with high nighttime cortisol levels which causes that tired and wired we've talked about in other places cortisol levels are supposed to be high in the morning and then they're supposed to dip uh so a cortisol Spike before bed makes it hard to fall asleep a cortisol spike in the middle of the night will wake you up so we want to keep our cortisol levels low when when we're sleeping so if you if you get a spiking cortisol levels I was just talking to my stepson about this the other day he's real tired around 8:00 but then he tries to go to bed at 10 and he's wide awake well that's cuz he's getting a spiking cortisol too late in the evening and that's what it means to be tired and wired you're exhausted you can't even wait to get to bed then you go lay down in bed and you're staring at the ceiling that that kind of person is one that I usually recommend for and I you know so that's that's just a good idea all right so because it is best known for its anxiolytic effects remember anti-anxiety effects as well as its stress relieving effects like we've talked about all right so studies generally do use around 600 milligrams per day it can be taken once or twice per day but is best to take at least one of the doses before bed if sleep is your issue and here's the ashwaganda I like all right next we have Gaba Gaba remember Gaba is gamma am butyric acid there won't be a test it's the major inhibitory or calming neurotransmitter in the brain right almost every supplement we've talked about impacts Gaba in some way it either triggers Gaba receptors makes the receptors more sensitive etc etc and why is that so why do they help with sleep because Gaba may help the central nervous system relax by calming down the neocortex the con the the conscious portion of our brain of our brain low Gaba levels lead to anxiety and what's called rumination where you just think about a a cow as a ruined animal it just chews on grass all day well rumination means negative thought patterns you're chewing on negative thought patterns all day or all night when you're trying to go to sleep so this is why gab is important but then why have we waited till the end to talk about it right G gab is important it really is but um it's not my favorite supplement to go to right away let's look at this here uh safety safety and efficacy of gamma amino butyric acid from fermented rice germ in patients with insomnia symptoms it randomized double blind so pretty impressive stuff here they took 300 Mig of Gaba an hour before going to bed they fell asleep faster than those who took a placebo they also reported improved Sleep Quality four weeks after starting treatment so what were the results the after four weeks of treatment the Sleep latency had decreased so from 13.4 minutes to 5.7 minutes that means that people were falling asleep 7.7 minutes faster and the Sleep efficacy had increased from 79.4% to 86.1% so what does that mean that means that 86% of the time they were in bed they were now asleep compared to 79.4% that ends up being a half hour of extra sleep time per night which would be over 180 hours more sleep per year but adverse events occurred in four subjects which is why this is pretty far down on the list it can be great it's a it's a high reward but there is a little more risk with this one than other supplements so this is why I saved Gaba for the end of the list not telling you not to use it I take it I don't have any problems with it um it's a powerful sleep supplement but it can cause issues in some people including really intense dreams so just be careful start slow etc etc so I do take it without any issues but I always want you to focus on safety first I don't want you to do anything that's bad for your health that's not why we're here all right another one we've already covered this one though a randomized placebo controlled trial of an amino acid preparation on timing and quality of sleep this is one we talked about back with HTP so gabadone which has Gaba and 5 HTP uh the people in this trial they fell asleep 13.2 minutes faster and they slept 1.83 more hours so if you're going to use Gaba I would recommend combining Gaba and 5htp to get the maximum effect so who's this best for people who are too wired to sleep just like a lot of the other supplements then people who ruminate or have these intrusive thoughts in their brain at night dosages we uh dosages of 250 to 500 milligrams and no more than 1,000 milligrams are recommended I recommend staying on the lower end and being really careful but we've already talked about how Gaba works better with 5htp but then also it does seem to pair really well with that L theanine we covered a long time ago and here's Gaba and then here's the product I showed you earlier which is Gaba plus 5htp all right lastly I want to talk about a few sleep formulations right I've given you a ton of different supplements that you that you may want to try and you may have to Tinker with it and try different things but one of the simplest places to start is to look for sleep formulations that have already combined a lot of these uh these products in in one place so I can't cover every sleep formula here but here are some examples that I have personally used and benefited from right I love to experiment on myself so I can help you just make sure that they have the combinations of ingredients that work well for you so the first one is a real basic one I'd say it's the if if cost is a big concern uh Cost Plus the experience of people that I've that I've recommended use this including myself at different times uh the qol Sleep support this 5 in1 it's the most inexpensive way to get a lot of the ingredients that we've talked about here so again no no affiliation the biggest issue with sleep formulations is the dosages of most the ingredients are too low compared to the research but I think it helps a lot because they have a synergistic effect so maybe small doses of six to eight ingredients may work better than larger doses of one or two so worth considering at least so you see here the qol formula has valaran ashwagandha chamomile lemon balm lavender Gaba eleanine and melatonin so we it it hits a lot it checks a lot of the boxes that we've talked about so it's it's one to consider here's here's a new one uh not new but new to me the pure ENC capsulation Best Rest formula so I recently tried this one and it seems to work very well for me so I love the company too so this one has melatonin Gaba eleanine valaran lemon balm hops which we haven't talked about but passion flour also haven't talked about but I love it and camomile so this is a this is a pretty good one as well but if you want to go to the top shelf right we have doc parsley sleep remedy this is the most expensive product on the list but it's also the highest quality product on the list as well it has it has higher doses more clinically meaningful doses of of several products that are going to help you sleep so this one has El tryptophan Gaba vitamin D3 which does help with sleep but it's not in this video I can't cover them all in one place magnesium 3 and8 which we said is really good for the brain phosphaline also a good one for relaxing the brain eleanine 5htp and melatonin all right uh so on to the surprise that I promised my loyal subscribers who make it all the way to the end of a long video like this right there so here's my sleep course highest rated sleep course on you to me well over 500 people have taken it it was 500 when I took this screenshot here you see it's normally priced somewhere around $79.99 but and there's always a link in the description to my sleep course and My fasting course but the first 100 people who click the link will get lifetime access to the course for free all you have to do click the link uh and then choose enroll now when you register don't buy it you the the code is already built into the link just click enroll now and then register and you'll be all set lifetime free access so act fast though because the link will expire I don't know when you're watching this video compared to when I recorded it and it will only work for the first 100 people so this course right I poured my heart and soul into this course I can't sleep for you but I do want to make it as easy as possible the course has a 100 lessons it's over 6 hours long it also has this better sleep road map which is full right the road map is full of the key tips and takeaways from the course as well as checklists like this one to follow and this one here so just kind of it basically sums up the entire course in in a small ebook format I guess you would say the course also includes the 21-day 3 weeks to better sleep challenge to get you started so it can help over 3 weeks time you're slowly improving Your Sleep Quality and your sleep hygiene and you're turning these things into hopefully lifelong habits and uh the course also has a 90-page sleep supplement guide that covers everything in this video and Beyond sorry about that I thought there was one more uh slide so okay I've been through everything that I want to cover here this was part three sorry for that but uh so in the next video part four we're going to come back and look at what we do if nothing works right if you tried the Sleep hygiene tips in part two you tried the supplements in part three and you're still not getting any sleep we will look at what to do right we'll look at um how to survive a poor night of sleep and then maybe how you should modify your fasting program so I look forward to helping you there as well have a wonderful day be blessed