The advantages of high-quality sleep are almost limitless because it improves our temper, brains, efficiency, will increase our pleasure, reduces illness, and will increase longevity. Getting top quality sleep is among the largest levers we will pull to be able to turn out to be our greatest selves. But many people are self-sabotaging our sleep with out realizing it! There are many small habits and issues we get incorrect with our sleep surroundings that may have massive detrimental results on our sleep over time. We should repair this!
To assist us with that, our knowledgeable visitor as we speak is Dr. Tim Morgenthaler, and the three large questions we’re going to reply for you’re:
1. What environmental components have the most important influence on sleep & why?
2. What are we getting incorrect within the bed room surroundings relating to sleep?
3. What are essentially the most impactful modifications we will make to our sleep surroundings to maximise our sleep high quality?
How to start out a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 buddies who need to get higher
Step 2: Choose your episodes (might be centered on particular themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet along with your group to work via the offered dialogue questions for every episode, and be happy so as to add your individual!
Step 5: Celebrate the truth that you’re turning passive information into motion!
Discussion Questions for this Episode:
1) Discuss your total sleep standing along with your group.
– How a lot sleep do you get every night time?
– When do you go to mattress and when do you stand up?
– Is it typically high-quality sleep?
– Do you’re feeling effectively rested within the AM if you get up?
– Do you want an alarm clock to get up?
– How does that modify in your days off when/should you sleep in?
– How a lot sleep would you need to be your finest self (not simply, “I can get by on x hours of sleep.”)?
2) How large of an influence does your sleep (or lack of) have on you each day?
3) Take a listing of your present sleep surroundings. Think concerning the lighting, temperature, and sound. Report again to the group to debate what your present arrange seems like (good and dangerous).
4) Now, focus on the opposite parts of your sleep surroundings resembling mattress accomplice, pets, youngsters, bedding, and many others. How large of an influence do these items have on you? Have your group offer you potential methods for enhancing these items.
5) Discuss your present caffeine utilization along with your group. How a lot do you drink, when do you drink it, and when is the final time you eat caffeine through the day? What modifications should be made right here?
6) What do the 2 hours earlier than going to mattress appear to be for you? Do you’ve got a “wind down” routine that you just use previous to mattress? Have the group analyze your routine that will help you spot easy modifications you may make to enhance it.
7) Tell your group not less than one new factor (motion step) you will do or habits you will undertake to enhance your sleep surroundings. For this, concentrate on the “quick wins” mentioned in part three of this episode.
8) After others listing the "one new thing" of "action step" they will do, assist them refine that to make it extra: clear, goal, measurable, and easy. The extra we will make our actions clear, goal, measurable, and easy, the extra seemingly we’re to do them and benefit from the course of!
0:00 How Your Environment Impacts Sleep
2:30 Fix the Temperature for Deep Sleep
4:50 Control Light to Improve Rest
7:10 Reduce Noise and Sleep Better
9:25 Optimize Your Bed and Pillow Setup
11:40 Limit Screens Before Bedtime
13:55 Calm Your Mind and De-Stress
16:05 Create a Relaxing Bedtime Routine
18:25 Sync With Your Natural Body Clock
20:35 Keep a Consistent Sleep Schedule
22:50 Adjust Your Room for Darkness
25:10 Manage Blue Light Exposure
27:15 Avoid Common Sleep Disruptors
29:30 When to Replace Your Mattress
31:45 Why Room Design Matters
34:00 How Sound Affects Your Brain at Night
36:10 Small Tweaks for Big Sleep Gains
38:25 Key Takeaways for Better Rest
40:30 How to Track Sleep Quality
42:45 Final Thoughts on Better Sleep
Learn extra concerning the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project – YouTube
Email: [email protected]
