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Today on the podcast I'm speaking to Dr. James Maas regarding sleep, sleep deprivation and how drinking alcohol impacts your sleep.  Listen in for great tips on how to improve your sleep and why alcohol isn't the answer!

Sleep deprivation is widely prevalent in society and it has several deleterious consequences for your health, cognition and longevity. 

Dr. Maas shared a simple quiz on how to know if you are sleep deprived: 

1)Does a heavy meal, low dose of alcohol, warm room, or boring meeting make you drowsy?

2) Do you fall asleep within 5 minutes of getting into bed?

3) Do you need an alarm clock to wake up?

4) Do you sleep extra hours on weekends?

5) Are you sleepy right now?

If you answered yes to two or more of these questions you are pathologically sleep-deprived. 

Strategies for getting better sleep: 

1) Determine your sleep requirement-how many hours do you need?  For most people they need at least one hour than what you are getting right now. 

2) Go to bed at the same time and wake up at the same time every day. 

3) Keep your bedroom cool and no light.

4) No caffeine after 2:00 pm every day.

5) No alcohol within three hours of bedtime.

6) Exercise but not too heavy exercise close to bedtime.

7) Do cognition activities including a "power nap". 

To learn more about Dr. Maas visit: 

https://jamesmaas.com/

Find his books here:  Power Sleep

To learn more about Sleep Doctor products: 

 Sleep Doctor PM