In this episode of the Wolffpack Fitness podcast, I discuss the science behind why you sleep, what happens when you sleep, how much sleep you need, and strategies for optimizing your sleep time and quality. I begin with a discussion about the benefits of sleep and what can happen with sleep deprivation. Then I transition to the process of sleep and take a deep dive into how sleep cycles and sleep stages work to get you feeling fresh and energetic the next day when you wake up. I also cover how much sleep you should be getting each night, and 11 of my favorite strategies you can use to sleep soundly, like a Koala bear.

Resources:

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://youtube.com/@wolffpackfitness

Instagram Profile: @coach_awolff

Are we getting enough sleep? Research article: https://pubmed.ncbi.nlm.nih.gov/38071172/

Physiology, Sleep Stages: https://www.ncbi.nlm.nih.gov/books/NBK526132/

Physiology of Sleep: https://www.ncbi.nlm.nih.gov/books/NBK482512/

Sleep and Immunity research article: https://journals.physiology.org/doi/full/10.1152/physrev.00010.2018?rfr_dat=cr_pub%3D

Sleep calculator article: https://www.healthline.com/health/sleep/sleep-calculator#not-enough-sleep

Blue light blocking glasses: https://a.co/d/9LLIM4b

Brain.fm: brain.fm

Sleep Strategies:

1. Start your day with sunlight and movement
2. Stop caffeine intake at least 8 hours before bedtime
3. Limit alcohol consumption to at least 3 hours before bedtime
4. Don't go to sleep on a full stomach
5. Turn off screens at least 1 hour before bedtime
6. Take a warm or cold shower 1-2 hours before bedtime
7. Cool bedroom temperature (60-67 deg Fahrenheit)
8. Mobilize (foam roll and/or stretch)
9. Read a book
10. Activate slower brain waves (brain.fm)
11. Set up a dark environment