Sleep: Get more sleep, better sleep and all the benefits of sleep- both at home and as you travel

In Top Form Podcast

Sleep:

How To Get More Sleep, Better Sleep, and All the Benefits Of Sleep - Both At Home & As You Travel

What is sleep?

“a naturally-occurring, reversible, periodic and recurring state in which consciousness and muscular activity is temporarily suspended or diminished, and responsiveness to outside stimuli is reduced”.

Sleep Issues At Home:

Video library - https://sleepfoundation.org/video-library

Bedroom as a sanctuary:

1. Darkness – no lights, tv, windows, black out shades or sleep masy
2. Decorate with items and colors you love – clean and uncluttered
3. Keep it cool…body temperature gets cooler 60 -67%
4. Bedding hardness/softness, pillows, sheets and covers
5. Quiet…limit noise and distraction – white noise and/or fan
6. Music and soothing audio
7. Smell…lavender vs mint and citrus for the mornings
8. Follow Sleep Hygiene

Maintain a regular sleep routine

• Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week.

Avoid naps if possible

• Naps decrease the ‘Sleep Debt’ that is so necessary for easy sleep onset.
• Each of us needs a certain amount of sleep per 24-hour period. We need that amount, and we don’t need more than that.
• When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and diffulty initiating sleep, and may lead to insomnia.
• • For another perspective on napping, see How Long Should I Nap?

Don’t stay in bed awake for more than 5-10 minutes.

• If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired.

• If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.
• Don’t watch TV or read in bed.
  • When you watch TV or read in bed, you associate the bed with wakefulness.
  • The bed is reserved for two things – sleep and hanky panky.

  Do not drink caffeine inappropriately

  • The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon.
  • Remember that soda and tea contain caffeine as well.

  Avoid inappropriate substances that interfere with sleep

  • Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep.

  Exercise regularly

  • Exercise before 2 pm every day. Exercise promotes continuous sleep.
  • Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.

  Have a quiet, comfortable bedroom

  • Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer.
  • Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK.
  • If your pets awaken you, keep them outside the bedroom.
  • Your bedroom should be dark. Turn off bright lights.

  Have a comfortable pre-bedtime routine

  • A warm bath, shower
  • Meditation, or quiet time

  Top 10 Foods That Can Help You Get Better Sleep

After mastering the basics of sleep hygiene, and obeying the “Rules for Good Sleep”, most people will be satisfied, getting good sleep, and feel well rested. If you are chronically sleep after following all of the basics, it is probably time to talk to your doctor about your symptoms. Learn more about How to Fall Asleep

There are several sleep disorders that cause excessive daytime sleepiness or “hypersomnia”. Even with good sleep hygiene, a sleep disorder can prevent or interfere with a good nights sleep.

Some sleep disorders that can interfere with better sleep include: insomnia, sleep apnea, narcolepsy, restless legs syndrome, and periodic leg movement syndrome. There are several dozen sleep disorders which share many of the same symptoms.

For most, following the basics rules for sleep hygiene will help them get better sleep.

Physical exertion and sleep

Products and potions

Melatonin

Magnesium

Zinc

Gaba

L theanine

Mask

Ear plugs white noise generators

Infuser

Blue blocking glasses

Caviar

Sleep mask

Fitbit sleep analysis

Dream journal and sleep journal – diagnosis and lucid dreaming

Common Misconceptions

Alcohol – disrupts rem sleep

Sleep and Travel:

https://sleepfoundation.org/taxonomy/term/57

Jet Lag:

Some simple behavioral adjustments before, during and after arrival at your destination can help minimize some of the side effects of jet lag.

• Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
• Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
• Upon boarding the plane, change your watch to the destination time zone.
• Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent
• Bring elements or objects from home like a picture of the family, favorite pillow, blanket or even a coffee mug) to ease the feeling of being in a new environment.
• Check with the hotel to see if voice mail services are available to guests. Then, whenever possible, have your calls handled by the service.
• Check your room for potential sleep disturbances that may be avoided; e.g., light shining through the drapes, unwanted in-room noise, etc.
• Request two wake-up calls in case you miss the first one.

Caviar – Poliquin