Episode 8: Sleep

In this episode I discuss sleep. Poor sleep is an epidemic in out country with up to 50% of Americans reporting that they do not get adequate sleep. More than 20 million Americans have sleep apnea.

Causes of poor sleep:

            -lifestyle; screens, caffeine, irregular schedules, lack of physical activity

            -mental health- stress, depression, anxiety

            -medical issues- sleep apnea, chronic pain

            -environmental- noise, light, temperature

What can we do to improve sleep?

            -If you snore, get checked for sleep apnea

            -improve sleep hygiene

                        Consistent bedtime

                        Institute a wind down routine

                        Limit bed to sleep and sexual activity

                        Optimize your sleep environment (quiet, dark and cool)

                        Be careful about when you consume caffeine

                        Get regular exercise

10-3-2-1-0

            Stop caffeine 10 hours before bedtime

            Avoid large meals and alcohol 3 hours before bedtime

            Stop work or other potentially stressful activities 2 hours before bedtime

            Put away all screens 1 hour before bedtime

            Hit the snooze button 0 times