021: Keys to Getting Your Best Sleep Ever

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021: Keys to Getting Your Best Sleep Ever

Should you streamline the amount of sleep you get each night? How much sleep do you really require? There are a few factors that go into answering this question and today’s episode is all about sleep and how it will help you to reach peak productivity. Through researching the brain and sleep myths & facts, I’ll give you the best strategies to help you understand and create good sleep habits.

Show Notes

What’s In This Episode:

  • Understand why sleep is so important to repair & restore our bodies.
  • Hear the story of Peter Trip and the repercussions of staying awake for 201 hours.
  • Learn how the different parts of your brain are affected when you lack sleep.
  • Discover the factors that help tell you how much sleep you need.
  • Check the seven signs that let you know if you’re really sleep deprived.


What To Do Next:

  • Use the Keys to Better Sleep info-graphic [sign up with the pop-up box on this page or get the link below]
  • Try creating an evening routine and maximize your sleep time.

Resources and Links

CLICK HERE to download the 7 Keys to Better Sleep Infographic!

Tips for getting better sleep by creating a sleep-inducing scenario:

  1. Creating an evening routine will trigger your brain to get ready to sleep.
  2. Implement a caffeine curfew, it stays in your system for nearly 6 hours!
  3. Limit blue light from devices using apps like Night Shift (iPhone) or Flux (desktop)
  4. Black out your bedroom and eliminate all light. You skin can also sense light, so covering your eyes may not be enough.
  5. Create a sleep sanctuary so your body knows to prepare for sleep when you enter it. i.e. don’t work in bed.
  6. Find something soothing that will help you fall asleep. This could include lighting a candle, listening to relaxing music, listening to white noise, using an eye mask, drinking a glass of warm milk, drinking (decaf) tea, using herbal supplements, meditating etc.

Myths and Facts About Sleep (source: https://www.helpguide.org)

  • Myth: Getting just one hour less sleep per night won’t affect your daytime functioning. Fact: While you may not be noticeably sleepy during the day, losing even one hour of sleep can affect your ability to think properly and respond quickly. It compromises your cardiovascular health, energy balance, and ability to fight infections.
  • Myth: Your body adjusts quickly to different sleep schedules. Fact: Most people can only adjust their biological clocks by one or two hours per day at best, but only by appropriately timed cues (like an evening schedule). Consequently, it can take more than a week to adjust to something like jet lag or any other constantly changing sleep schedule.
  • Myth: Extra sleep at night can cure you of problems with excessive daytime fatigue. Fact: Actually, the quality of your sleep matters much more than the quantity. You’ll still need to sleep a good amount but you also need a high quality of sleep with REM cycles.
  • Myth: You can make up for lost sleep during the week by sleeping more on the weekends. Fact: This in part will help relieve sleep debt, but will not completely make sure for the lack of sleep. Sleeping later on the weekends can actually affect your sleep-wake cycle so that it is much harder to sleep at the right time on Sunday nights and get up on time on Monday morning.

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The best strategies to help you understand and create good sleep habits.

Tonya Dalton
Tonya Dalton