Sleep Wellness: Myths and facts about one of the most important quarters of your life.
The What, How, and Why behind proper sleep for optimal health and well being.
To think your brain is inactive during sleep, is a joke. Your brain in many ways is MORE active than while awake!
If sleep were unnecessary why do we spend as much as 30 years doing it?
Living bodies are the world’s only self generating batteries
Repair, Reorganize, Recharge, and more!
“When we’re sleeping, the brain is anything but inactive.
In fact, during sleep, neurons in the brain fire nearly as much as they do during waking hours” -Carolyn Gregoire Huffington Post
Studies show the brain can process decisions subconsciously while asleep yet the subject have no recollection of these decisions once awake. – Journal Current Biology
“Sleep before learning helps prepare your brain for initial formation of memories” while “sleep after learning is essential to help save and cement that new information into the architecture of the brain” – Dr. Matthew Walker
“Upon waking from sleep, people are 33% more likely to make connections between seemingly distantly related ideas.” – UC Berkeley study
Researchers at the University of Rochester found that during sleep the brains of mice cleared out damaging toxins in the brain
In REM sleep, the brain transfers short term memories from the motor cortex to the temporal lobe where they become long term memories. So sleep builds motor function.
“Sleep is treated as an illness in need of a cure” as “it takes 32 years of our life” – Russell Foster on TED
Some genes representing restoration and metabolism only turn on during sleep. Neuroscience is hypothesizing that your brain records every single sound, sight, and other sense that you experience. During sleep, your brain goes through a processing of all this information and prioritizes what is needed and puts it into the active memory. These findings are evident by the results of insomnia including Poor Memory, Increased Impulsiveness, and Poor Judgement
How much sleep do you need?
Wait…actually it’s 7, or 7.5, if…..
How long does it take you to fall asleep?
Do you often wake up early?
Do you feel tired during the day?
Is your mind sharp with a good memory?
1-3% of the population are able to thrive on as little as a few hours of sleep per night!
Some others are Martha Stewart, Benjamin Franklin, Nikola Tesla, and Thomas Edison
A much larger percentage function perfectly fine on 5-6 hours a night
You have to find what works for YOU
What happens if I don’t get enough?
Early signs of sleep deprivation are fatigue, poor judgement, fleeting memory, and intense desire to take a nap
Chronic insomnia is life threatening both directly and indirectly
If you aren’t sure if you are sleep deprived, ask someone very close to you. They’ll be happy to know there is a valid reason you are being such a _____.
If I can’t make it, can I fake it?
Coffee is America’s favorite sleep replacement. Other caffeine sources of course count here as well.
Tobacco is another, as nicotine is a stimulant.
Alcohol, decongestants, diuretics, antidepressants, appetite suppressants, and amphetamines can also used as stimulants.
“You can have problems when you use them longer than 7 to 10 days.” Marc Leavey MD internal medicine MD Mercy
High doses of sleep pills can cause depressed breathing resulting in death!
Some drugs maintain enough by morning to impair activities like driving
Particularly benzodiazepines can cause sleepwalking and amnesia
Journal of Hospital Medicine found 4 times more likely to fall
2012 British Medical Journal found taking prescription sleeping pills caused increase in death rates and cancer!
Melatonin: It’s a HORMONE released at night in healthy individuals.
Can cause side effects like headaches, nausea, dizziness, or irritability
It becomes a crutch when used wrong
Continuous Positive Airway Pressure (CPAP) device:
These are a fad crutch right now, but honestly who wants to sleep as Darth Vader the rest of their life?
Regulate your Internal Environment
Dietary habits and blood sugar are most often the cause of sleep problems
Eliminate factors that may be altering your bodies ability to regulate sleep
STRESS must be addressed because it can’t be covered up or cheated
SCHEDULE must be consistent and well attended if you are prone to issues
Regulate your External Environment
DARKNESS is critical, no artificial light
QUIET is also best, eliminate unnatural sound
Pets and Children are best kept in their own beds, though I do recommend keeping your spouse
Avoid electronics and by all means get the TV out of the bedroom!
Temperature should be cool but not cold
Is there a “best bed” on the market?
Intellibed doesn’t “compress” like foam
Intelligel is practically indestructible
Intelligel is safe and sanitary
Intellibed isn’t HOT like foam beds
Intellibed is similar in price to Tempur Pedic with DOUBLE the warranty!
Intellibed has a 20 YEAR warranty!
You save 10% with our discount!
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