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Episode 196. How To Get Better Sleep
Manage episode 427746958 series 3494435
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we dive into the fundamentals of sleep to help you achieve better rest and overall well-being. In this episode, we explore the QQRT framework from Dr. Matthew Walker: quantity, quality, regularity and timing. We'll also discuss practical tips for enhancing your sleep hygiene, from managing light exposure to maintaining a cool bedroom environment. If you often wake up feeling unrefreshed, this episode is packed with strategies to improve your sleep and, by extension, your daily health and performance. Tune in to learn how you can start sleeping better tonight!
Notes;
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep - https://open.spotify.com/episode/4KNsmuCgX6lz8GE2J3393Y?si=ASbg_RhMSPikc5cV9SRkYA
10-Minute Guided Sleep Meditation | SELF
https://youtu.be/LWGSwfchz_A?si=MTuD1WEtnbB2gFFQ
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1. Episode 196. How To Get Better Sleep (00:00:00)
2. How much sleep do you need? (00:02:20)
3. Having a regular sleep schedule is crucial for energy, sleep quality, weight loss, and muscle building. (00:06:25)
4. Alignment of sleep schedule with your chronotype. (00:08:30)
5. How to determine your sleep quality. (00:12:50)
6. Manage light exposure for better sleep. (00:14:55)
7. How caffeine affects your sleep quality and duration. (00:24:45)
8. How to create a calming bedtime routine. (00:30:35)
9. The methods we use to fall asleep. (00:36:00)
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