#31 - Sleep Pt. 3 - Practical advice to improve your sleep

HY3RID Podcast

Welcome back to part 3 of the Sleep trilogy. Following on from the previous 2 weeks talking about the impact that lack of sleep has on us, this week are going through some practical advice and take homes you can implement to improve your sleep.

Listen to this episode if you want to learn:

- Why you can't just "catch up" on sleep

- How to make sure your circadian rhythm stays anchored

- What sleep hygiene is and why it matters

- Why having a bedtime routine is important.

During the episode we go into a lot more detail on why this is the case, but here is a checklist of habits and behaviours to help make sure you get the best night's sleep possible and don't end up chronically sleep deprived.

- Have consistent sleep and wake times, even on weekends

- Work back from your wake time

- Start with 7.5hrs and increase in bouts of 15 mins until you feel rested

- Get as much exposure to natural light as possible throughout the day

- Exercise earlier in the day

- Might be worth using a blue light device or SAD lamp in the morning to anchor circadian rhythm if you get up while it's dark

- Adjust bed time so that you wake 5-10 mins before your alarm

- Improve sleep hygiene to make sure you get to sleep easily

- Avoid light 1-2 hours before bed, use flux or blue blocking glasses

- Keep sleep wake times as consistent as possible on weekends

- Use naps to catchup but no more than 20 mins and not too late in the day, between 1-3pm is ideal.

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A few resources we have used to help us put this together:

'Why do we sleep"by Russell Foster

Consequences of insufficient sleep- Harvard Education

"Sleep is your superpower."- Matt Walker

"Why We Sleep."Matt Walker - This book we would highly recommend.

"Chronic Artificial Blue-Enriched White Light Is an Effective Countermeasure to Delayed Circadian Phase and Neurobehavioral Decrements" - Raymond P. Najjar, Luzian Wolf, Jacques Taillard, Luc J. M. Schlangen, Alex Salam, Christian Cajochen , Claude Gronfier - Published July 2014

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