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#5: Zombie Nation: Sleep
Sleep. Oh, sleep. Do we, as a culture, have a sleeping problem? Are we sleeping enough? Are we sleeping well? What do we do when we can't sleep? What are some contributing factors standing in our way? What can we do about it?
In this episdoe, the Merediths discuss:
Did you know that a lack of sleep equivalent to being drunk?
We all know we need to sleep more but we don't do it. Why? And how can we get better
Know the facts/the WHY behind why we need to make sleep a priority beyond the obvious: lack of focus, low energy, cranky/irritable
Expert, Dr. Andrea Matsumura, MD, Sleep Specialist, Portland, OR and a member of the Best Tri Club Ever (www.BestTriClubEver.com)- gave us some great guidelines to help set the record straight.
Tips:
Turn off electronics ONE hour before bed-aim for this, have your kids do the same! We live in a chronically sleep deprived society because we have too much light. Think about camping, when do you go to bed when camping? When there is no more light for most people.
Set a routine for getting to bed- shoot for the same time to get to bed and the same time to wake up regardless of the day of the week. Constant catch up is a vicious cycle. Hence the wide excursion of I can get by with 5-6 then I crash for 10-11 we have trained our bodies to get by so to speak.
Cut back on the Coffee. Caffeine, it has two properties, alerting and stimulating. It makes us feel alert. It's stimulating properties in the brain last longer. It's half-life is 6 hours. So at the very least DO NOT drink caffeine 6 hours before bed.
If you cannot sleep don't stay in bed longer than 20 minutes and guess-timate this (clock watchers cause anxiety), then get out of your bed and do something relaxing, listen to relaxing music, mindfulness listening, read a boring book a REAL book with indirect light. No cleaning, computer, eating or drinking.
Resources:
Dr. Weil 4-7-8 Breathing: https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
Dr. Dre’s Health and Beauty Finds (Facebook Group): https://www.facebook.com/groups/786203264836435/
Eye Mask that MA Loves
https://www.amazon.com/Bucky-Chevron-Contoured-Blindfold-Profile/dp/B01HYIEMIG/ref=sr_1_1?ie=UTF8&qid=1488639238&sr=8-1-spons&keywords=bucky+eye+mask&psc=1
Ear Plugs that MA Loves
https://www.amazon.com/Macks-Ear-Care-Dreamgirl-Earplugs/dp/B0051U7R0A/ref=sr_1_16_s_it?s=hpc&ie=UTF8&qid=1488639267&sr=1-16&keywords=ear+plugs+for+sleeping
Swim Bike Fuel
http://www.swimbikefuel.com
Learn more about us:
www.MeredithandMeredith.com
Contact Us:
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By Meredith Atwood
4.8
192192 ratings
Sleep. Oh, sleep. Do we, as a culture, have a sleeping problem? Are we sleeping enough? Are we sleeping well? What do we do when we can't sleep? What are some contributing factors standing in our way? What can we do about it?
In this episdoe, the Merediths discuss:
Did you know that a lack of sleep equivalent to being drunk?
We all know we need to sleep more but we don't do it. Why? And how can we get better
Know the facts/the WHY behind why we need to make sleep a priority beyond the obvious: lack of focus, low energy, cranky/irritable
Expert, Dr. Andrea Matsumura, MD, Sleep Specialist, Portland, OR and a member of the Best Tri Club Ever (www.BestTriClubEver.com)- gave us some great guidelines to help set the record straight.
Tips:
Turn off electronics ONE hour before bed-aim for this, have your kids do the same! We live in a chronically sleep deprived society because we have too much light. Think about camping, when do you go to bed when camping? When there is no more light for most people.
Set a routine for getting to bed- shoot for the same time to get to bed and the same time to wake up regardless of the day of the week. Constant catch up is a vicious cycle. Hence the wide excursion of I can get by with 5-6 then I crash for 10-11 we have trained our bodies to get by so to speak.
Cut back on the Coffee. Caffeine, it has two properties, alerting and stimulating. It makes us feel alert. It's stimulating properties in the brain last longer. It's half-life is 6 hours. So at the very least DO NOT drink caffeine 6 hours before bed.
If you cannot sleep don't stay in bed longer than 20 minutes and guess-timate this (clock watchers cause anxiety), then get out of your bed and do something relaxing, listen to relaxing music, mindfulness listening, read a boring book a REAL book with indirect light. No cleaning, computer, eating or drinking.
Resources:
Dr. Weil 4-7-8 Breathing: https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
Dr. Dre’s Health and Beauty Finds (Facebook Group): https://www.facebook.com/groups/786203264836435/
Eye Mask that MA Loves
https://www.amazon.com/Bucky-Chevron-Contoured-Blindfold-Profile/dp/B01HYIEMIG/ref=sr_1_1?ie=UTF8&qid=1488639238&sr=8-1-spons&keywords=bucky+eye+mask&psc=1
Ear Plugs that MA Loves
https://www.amazon.com/Macks-Ear-Care-Dreamgirl-Earplugs/dp/B0051U7R0A/ref=sr_1_16_s_it?s=hpc&ie=UTF8&qid=1488639267&sr=1-16&keywords=ear+plugs+for+sleeping
Swim Bike Fuel
http://www.swimbikefuel.com
Learn more about us:
www.MeredithandMeredith.com
Contact Us:
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