Routine
"Digital Sunset"
Blue lights off - an hour before sleep
Last food/drink?
2 hours before sleep
Where to charge devices?
NOT bedroom
Curtains that keep room dark
Blackout curtains
What is REM sleep?
"Rapid Eye Movement" dream state - mimics wakefulness; eyes move, muscles freeze
Tired due to travel
Jet lag
(staying up late or sleeping in also)
Ate late: sleep on back or side?
Side - to prevent indigestion, acid reflux
How to be rid of dust mites?
Clean sheets and vaccuum
Best if room is cool or warm?
Cool - body temp drops (signals to sleep); supports Melatonin
Brain part that manages sleep
Hippothalamus - hormones
Hrs of sleep teens need
9+ - mood, growth, muscles, immune system, brain dev
High blood sugar increases this AM hormone
Adrenaline, Cortisol
Strategies for mind racing
Brain Dump - 5 min. to do list
Count backward from 100
Listen to podcast
What can you buy?
mattress, sheets, pillows, night lights, white noise
Why exercise helps you sleep
Adenosine builds up = "Sleep Drive"
Fall asleep faster
More REM
Natural sleep hormone
Melatonin
Fruit that helps you sleep
Tart cherries, Banana, Kiwi, Pineapple
How to reduce Blue Light?
Warm color filter
To relax before bed...
Bath, shower, read, journal, listen to sleep podcast/music, l
Results of sleep deprivation
smaller hippocampus - decreases attn, memory
sensitive prefrontal cortex - more reward, poor judgement of risk
Hyperactive amygdala- increases anxiety, irritability, depression, moods swings
Natural 24 hr clock
Circadian Rhythm
# hrs E drink stays in system
8
Do this in AM to improve Circadian Rhythm
Go outside for sunrise
Slept 9+ hrs, but wake up tired - why?
No deep REM sleep
What is REM rebound?
Faster, longer, deeper REM to compensate for lack of sleep - can cause nightmares