Sleep Better - Day 7 - 8

We're almost to the end of this series!

Day 7 covers supplements and day 8 covers jet lag.

There are many different supplements that can help improve your sleep:

Anti-Histamines (Benadryl): 

• These cause sleepiness but  they last for 12 hours, so they are also likely to cause drowsiness the next day. 

Xanax:

• Xanax is a benzodiazepine that can cause grogginess in the morning. With long term use it may also increase your risk for dementia or alzheimer's disease. 

Ambien/Lunesta: 

• These prescriptions target the GABA system in the body to increase sedation and sleep onset. 

Melatonin:

• Melatonin is a hormone the body produces naturally in the brain. Levels of melatonin should be highest at night and lowest in the morning. Melatonin is not a sleep initiator, it’s a sleep regulator. 
• Ideally it should be taken 90 minutes before your desired bedtime.
• Typical dose: 0.5-1.5 mg

Valerian & Hops:

• These two herbs are often taken together. They are historically taken for restlessness, nervousness, and anxiety.
• Both are thought to increase levels of GABA in the brain which is our calming neurotransmitter. 

5-HTP:

• 5-HTP is the precursor to serotonin, a calming neurotransmitter. Serotonin is also the precursor to melatonin, our sleep hormone. 
• Typical dose:25mg- 500mg

Magnesium:

• Magnesium is a mineral that about ½ of the US population is deficient in. 
• It helps regulate our circadian rhythm.
• May be helpful in restless leg syndrome. 
• Typical dose: 100mg-350mg

L-theanine:

• Increases levels of GABA, serotonin and dopamine in the brain. 
• One study showed that it may be helpful in improving the sleep of boys 8-12 years old with ADHD. 

Magnolia Bark:

• This herb is a gentle sedative. It also may help protect our memory and reduce stress.
• The bioactive ingredients in magnolia bark may increase the time spent in REM sleep and slow wave sleep. 
• It also may decrease cortisol levels which also benefits our sleep quality. 

Glycine:

• Glycine is another calming amino acid that helps you fall asleep faster and may improve sleep quality. 
• It increases blood flow to the extremities, thereby reducing our core body temperature to help initiate sleep onset.
• Glycine may also increase serotonin levels, which goes on to produce melatonin.
• Typical dose: 3-5 grams

Guava leaf tea:

• Guava leaf may help to balance blood sugar. Dips in blood sugar can cause us to wake up in the middle of the night (around 3am). Low blood sugar triggers the release of cortisol which wakes us up from sleep. 
• Adding raw honey to your tea can further stabilize your blood sugar throughout the night.

I've taken melatonin and 5 HTP but that was years ago. I didn't really keep track of whether it helped or not. And I currently have some GABA, so I'll try using it and see if it helps.

Here are some ways to make your supplements more effective:

• Take them at the same time each night to develop consistency.
• Do NOT mix sleeping pills with alcohol. Many of these if taken together have additive effects, meaning that they have more of an affect on the body than if each is taken separately.

I haven't traveled much lately, but if you travel maybe this will help:

Jet Lag

• If you are crossing more than 3 time zones, especially when traveling east, then you are likely to experience jet lag.

Sleep optimization tips: 

• Go to TimeShifter.com and download the app. (Use the code TheSleepDoctor for 2 free plans.) -
• Tap “Add Trip”
• Load your information (city, departure date etc) 
• You will end up with instructions on when to take melatonin, when to avoid caffeine, and all of the information you need to prepare for travel 2 days before your departure day. 
• This will help you avoid jet lag and ensure you are on top of your game when you land in your destination.
• Exercising at 7 AM or between 1 - 4 PM can shift your circadian rhythm to an earlier time.
• Exercising between 7-10 PM can push your body’s clock to fall asleep later
• Choose the time of your flight wisely. Pick the flight time that will require you to sleep the least on the plane. A redeye flight might be cheaper, but is it worth the reduced sleep quality? Not in my book. 
• Use www.seatguru.com to find out which seats in the plane are better for sleep compared to others. Reserving a window seat is usually your best option for sleep quality. Make sure to choose a seat that is NOT next to a bathroom to limit disruptive noise. 
• Wear comfortable clothes and dress in layers so you’re prepared for all temperature ranges. This one is obvious, but don’t forget!
• Relax with a neck pillow. These are part of my sleep-essentials travel kit. Turning it around so your chin sits on the thickest part can help your neck from bobbing while sleeping.
• Stay hydrated! Flying is dehydrating because of the low humidity in the airplane so keep an extra water bottle handy.
• Limit alcohol. Alcohol will disrupt your sleep rhythm and dehydrate you — two side effects that you don’t want to add to the stress of flying. 
• Create a soothing music playlist or have a guided meditation handy to help you relax and fall asleep.
• Limit light exposure. Eye masks are part of my pre-packed sleep travel kit. When trying to sleep on a plane, make sure to block out additional floor and overhead lights to optimize your sleep quality. 
• Pack a sleep kit to optimize your travel sleep quality:
• Eye mask
• Ear plugs and noise-cancelling headphones
• Travel pillow 
• Water
• A reusable water bottle 
• Sleep Doctor Blue Light Blocking Glasses
• A relaxing playlist 
• At least one new audiobook 
• A light blanket or sweater
• Compression socks


Tomorrow, we'll wrap this up!

Day 1
Day 2

Day 3
Day 4 - 6
Day 7 - 8
Day 9 - 10

Interesting days

Today - German Chocolate Cake Day, Call Your Doctor Day and Corn On The Cob Day

Tomorrow - Superman Day, Red Rose Day, Loving Day, Peanut Butter Cookie Day and International Falafel Day

Week long celebrations:

Jun 8 - 16: Love your Burial Ground Week

Next Tuesday - International Picnic Day, Go Fishing Day, International Sushi Day, International Panic Day, Splurge Day, Cherry Tart Day and Clean Your Aquarium Day

July 11 - Blueberry Muffin Day and World Population Day

Sleep Better - Day 4 - 6

Time to get back to our 6 part series on getting better sleep.

Days 4, 5 & 6 each had one video and this is what each video discussed:

In day 4, Dr. Breus talked about your bedroom environment, including four of the five senses:

For sight:

• Bedroom wall paint: Use a flat-finish paint, with simple, peaceful colors. 
• Choose non-halogen, natural-light, 45-watt bulbs. My choice is Healthe Lights.
• 1 hour before bed, dim the lights to less than 200 watts.
• Install nightlights so you don’t need to turn the lights on if you get up to go to the bathroom in the middle of the night.
• Use a sleep mask to block unwanted light from the street or install blackout curtains in your bedroom.
• Wear blue light blocking glasses after sunset.
• Set a timer that turns your TV off automatically to limit your blue light exposure at night.

For sound:

• Wear earplugs to help limit noise and disruptions from your partner or pets. You want earplugs with a noise level ration of 32 decibels or less. 
• Use a sound machine to drown out noises through the night that might wake you up otherwise
• My personal pick: iHome Zenergy 
• For an alarm clock, choose the least jarring wake-up sound that is still effective for you.

For feel:

• Touch is so important because our sleep-wake cycle depends on our body temperature lowering before sleep onset.
• Room Temperature: The ideal temperature is between 65-72 degrees F.
• Mattress: Choose one that feels best to you personally but does not make you sink at the hips. Firmer does not mean more support!
• Pillows: Make sure you replace these every 18 months. 
• Stomach sleepers: You may need a softer pillow or none at all.
• Back sleepers: You may want a flatter pillow to keep your head and neck in alignment
• Sheets: Higher thread count sheets are softer and last longer. Anything over 500 is not necessary.

I have an Oxygen pillow, unfortunately it's 8 years old now, so I really need to look at getting a new pillow.

And for smell:

• Choosing the right scents in the bedroom can enhance your sleep sanctuary. 
• Open the windows to introduce fresh air into the bedroom.
• Use an air filter: Reducing pet dander, dust and pollutants is important for your sleep environment.
• Regulate humidity: Consider using a humidifier or dehumidifier if you live in a place with dry or humid air.
• Aromatherapy: Chamomile and lavender have relaxing properties.

I have a diffuser I use for doTerra essential oils, although it's been awhile since I've used it.

Day 5 talks about the importance of your daily routine:

Do NOT start by looking at your phone (I'm guilty of this one)...give yourself at least an hour before you look at your phone!

Here's a 7 step morning routine:

Step 1: Wake up and breathe

• Set the intention for your day by starting each morning with 5 deep breaths. Breathe in for a count of 5 and breathe out for a count of 5. Make these breaths intentional and slow. 

Step 2: Morning stretching

• Get your body moving by incorporating a couple stretches each morning that tell your body it is time to get going. Examples of these stretches include: 
• Figure Four 
• Rag-doll pose
• Forward Fold
• Downward Dog

Step 3: Hydration

• Sleep and hydration have a bidirectional relationship, meaning that sleep deprivation can lead to dehydration and dehydration can also cause sleep disturbances. Vasopressin is released later in the night and is the hormone that is responsible for maintaining hydration levels so we do not lose too much water during the night. So, if you are not sleeping well then you could miss the sleep cycle that releases vasopressin, leaving your dehydrated by the morning.
• Aim to drink 20 ounces of water first thing in the morning before you eat anything. 
• Wait 90 minutes until you drink coffee or other caffeinated beverages which are diuretics. 

Step 4: Sunlight 

• Light exposure in the morning helps to shut off melatonin production, our sleepy hormone. Getting in the sun first thing in the morning will wake you, reset your hormones, and make sure you are energized for your day.

Step 5: Get ready for your day 

• Morning shower: During that last 2 minutes of your shower, turn the water to cold in order to increase mental alertness. Make sure you are facing the shower head and that your face is in the water to get the full affect. Use this time to focus on your breathing. Decrease the temperature of the water every 15 seconds until it is almost uncomfortable, all while continuing to breathe slowly. 

Step 6: Music

• While you are getting dressed, make sure there is music playing in the background. Choose songs that make you want to dance. This will increase your feel good neurotransmitters and get your adrenaline going to wake up your brain for the day. 

Step 7: Breakfast

• Choose a breakfast high in protein and low in carbohydrates to optimize your energy levels and brain function. Higher carbohydrate meals like muffins or bagels will leave you feeling sleepy throughout the day so skip the carbs and opt for the eggs.

I'm not sure where to fit in exercise...you may have to check what it says about your chronotype.

Day 6 is all about sleeping with a partner:

There are several points to take note of, whether your sleep partner is a human or a pet.

One of the most common problems is snoring.

• Snoring not only disturbs your partner’s sleep, it affects the quality of sleep that you are getting.
• Snoring is a form of sleep-disordered breathing. Snoring increases your risk for heart disease, stroke, accidental injury, depression and anxiety, and diminishes sexual satisfaction. 
• Causes of snoring:
• Overweight
• Older in age
• Drinking alcohol
• Smoking
• Sleeping on your back

Sleep Optimization Tips: Beat snoring

• Lose weight: Even as little as a 5% weight loss can make a big impact on snoring.
• Sleeping on your side can help decrease the intensity and frequency of snoring episodes.
• Avoid alcohol and quit smoking.
• And if all of the above still don’t fix the issue then you should talk to your doctor about getting a sleep test to screen for sleep apnea.

Another common problem is sleeping with pets...although there can be many benefits to sleeping with a pet, there are also hazards:

• Your sleep partner may not be human, but our furry friends can disrupt our sleep just the same. 
• Positive benefits of having your pet in bed with you:
• Sleeping with a pet that does not disturb your shut-eye may add to your psychological well being, especially if you do not have a human sleep partner. 
• Pets may also play a transitional role at bedtime by triggering a sense of routine, order, and security which eases the path to sleep. 
• Negative consequences of sleeping with your pet:
• A mismatch in human/pet core body temperatures may contribute to disrupted sleep. Remember that your body temperature must drop down around 10:30 PM to help you initiate sleep. If sleeping next to a pet prohibits this drop in core body temperature then sleep onset may be affected. 
• Dogs and humans also have different sleep-wake-cycles so they are more likely to wake up when you should still be sleeping. 
• Animals have more acute hearing than humans which can be a big problem. If your dog barks at every little noise then you may have to find different sleep arrangements for your furry friend. 

Sleep Optimization Tips: Hacks for co-sleeping with your pet

• Put a small blanket, or a mini-bed,  on top of the bed to train them to sleep in one area. This will help minimize disturbances.
• Make sure they stay on top of the covers to reduce the chances of them waking you up.

What if one of you has Restless Leg Syndrome?

• 10-15% of the population experiences “pins and needles,” “an internal itch,” or a “creeping, crawling” sensation in their legs. Restless leg syndrome can cause people to wake up at night in order to move their legs, even forcing people to get up and walk around to relieve the sensation. 
• Researchers hypothesize that a build up of glutamate, an excitatory neurotransmitter, may cause the perceived need for movement and be at the root of restless leg syndrome. 
• The cause is still unknown but possible causes include:
• Iron deficiency
• Pregnancy
• Other medical conditions 

Sleep Optimization Tips: Restless Leg Syndrome

• If you think that you have restless leg syndrome, then speak to a neurologist who is trained in sleep disorders so you can regain your sleep health.

What if you and your partner have different sleep schedules?

• One of the most common issues is when couples have different sleep schedules. 
• Why does this happen? Your biology is different! Everyone has a unique chronotype that determines your sleep cycle. 

Sleep Optimization Tips: Different sleep schedules

• Have the night owl hangout in bed with the early bird to harness the power of oxytocin, our bonding hormone. 
• Make sure the night owl stays on top of the covers so when the early bird falls asleep the night owl can leave without waking them up. 
• Keep an animal or pillow between the two of you to minimize the disturbance when the night owl gets out of bed. 
• Use headphones if you are watching a TV show while your partner is sleeping. (And use blue light blocking glasses!)
• Turn down the brightness of your screen for your sleep health and your partners. 
• If the night owl wants to get up make sure you wait until the early bird has been sleeping for at least 10 minutes. 
• If you want to read, use a book light to limit the effect on your sleep partner. 
• Early risers should look for a silent vibrating alarm clock so you don’t wake your partner. 
• And night owls/wolves, make sure you invest in sleep gear to limit your chances of getting woken up by the early riser. Helpful sleep gear includes:
• Eyeshades
• Earplugs
• Sound machine

Here's a common problem...waking up to go to the bathroom:

• Don’t look at the clock! This will trigger you to do the math and get anxious if you only have a few hours left to sleep.
• Do not turn on the lights. Use nightlights in the hallway or bathroom so your eyes are spared from the light exposure. 
• Breathe. Slowing down your breathing can help slow down your heart rate. When you are sleeping you want your heart rate below 60. 
• Try my 4-7-8 breathing method! You have access to an example of this in the course.

Finally, what about if you wake up at 3 AM for no reason?

• Waking at 3 AM can be due to low blood sugar. You may feel like your mind is racing, and you can’t fall back asleep.
• When your blood sugar gets too low, your body releases cortisol to help bring it back to a normal level. But cortisol is our get-up-and-go hormone so it wakes us up and makes us feel alert and energized- not ideal for sleep!

Sleep Optimization Tips: Beat low blood sugar

• Try eating a teaspoon of raw honey before bed to help stabilize your blood sugar throughout the night.
• Guava Leaf Tea is another option to help balance your blood sugar during the night.

That was a lot of material to cover. Tuesday's and Wednesday's posts will cover two days each.

Day 1
Day 2

Day 3
Day 4 - 6
Day 7 - 8
Day 9 - 10

Interesting days

Today - Iced Tea Day and Ball Point Pen Day

Tomorrow - German Chocolate Cake Day, Call Your Doctor Day and Corn On The Cob Day

Week long celebrations:

Jun 8 - 16: Love your Burial Ground Week

Next Monday - Eat Your Vegetables Day,  Apple Strudel Day and Tessellation Day

July 10 - Don’t Step On A Bee Day, Teddy Bear Picnic Day and Piña Colada Day

Your weekend guide to interesting days- June 8, 2019

This week

Sunday - Cancer Survivors Day, Rocky Road Day and Rotisserie Chicken Day

Monday - Chimborazo Day, Thank God It’s Monday Day, Repeat Day, Insect Repellent Awareness Day, Leave The Office Earlier Day and Chocolate Macaroon Day

Tuesday - Hug Your Cat Day, Tailors Day, Old Maid’s Day and Cognac Day

Wednesday - Sausage Roll Day, Running Day, World Environment Day, Hot Air Balloon Day, Moonshine Day and HIV Long-Term Survivors Day

Thursday - Applesauce Cake Day, Caves and Karst Day, Gardening Exercise Day, Drive-In Movie Day, Russian Language Day and Yo-Yo Day

Yesterday - Doughnut Day, VCR Day, Chocolate Ice Cream Day and Fish and Chip Day

Today - World Gin Day, Best Friends Day, Upsy Daisy Day, World Oceans Day and World Doll Day

Week long celebrations:

May 27 - Jun 3: Map Reading Week

Jun 8 - 16: Love your Burial Ground Week

Next week

Tomorrow - Donald Duck Day, Rosé Day and Worldwide Knit in Public Day

Monday - Iced Tea Day and Ball Point Pen Day

Tuesday - German Chocolate Cake Day, Call Your Doctor Day and Corn On The Cob Day

Wednesday - Superman Day, Red Rose Day, Loving Day, Peanut Butter Cookie Day and International Falafel Day

Thursday  - Sewing Machine Day, Jerky Day, International Axe Throwing Day and Farm Workers Day

Friday - Cupcake Day, World Blood Donor Day, Flip-Flop Day, Flag Day, Bourbon Day and International Bath Day

Saturday - Nature Photography Day, World Juggling Day, Smile Power Day, Magna Carta Day, Lobster Day, World Elder Abuse Awareness Day and Beer Day Britain

Week long celebrations:

Jun 8 - 16: Love your Burial Ground Week

Next month

July 2 - I Forgot Day, World UFO Day and Anisette Day

July 3 - Stay Out Of The Sun Day, Compliment Your Mirror Day, Eat Beans Day, International Plastic Bag Free Day, Disobedience Day, Chocolate Wafer Day and Air Conditioning Appreciation Day

July 4 - Independence Day, Independence From Meat Day, Barbecue Day, Spareribs Day, Caesar Salad Day and Jackfruit Day

July 5 - Apple Turnover Day, Bikini Day and Mechanical Pencil Day

July 6 - Hop A Park Day, Fried Chicken Day, International Kissing Day, Take Your Webmaster To Lunch Day, Umbrella Cover Day and Virtually Hug a Virtual Assistant Day

July 7 - Chocolate Day, Tell The Truth Day, Global Forgiveness Day, Build A Scarecrow Day, Strawberry Sundae Day and Macaroni Day

July 8 - International Town Criers Day, Scud Day, Chocolate with Almonds Day and Math 2.0 Day

The week in review - June 7, 2019

Monday - "Sleep Better - Day 1" The week in review will be pretty easy this week and next...other than Throwback Thursday, they'll all be part of the Sleep Better series! "He then talks, in the second video, about the four chronotypes, which I've written about here."

Tuesday - "Sleep Better - Day 2" The week in review will be pretty easy this week and next...other than Throwback Thursday, they'll all be part of the Sleep Better series! "Alcohol is the most common "sleep aid" but it usually does more harm than good! Approximately 90% of Americans drink alcohol in one form or another and approximately 20% use it as a sleep aid every night!"

Wednesday - "Sleep Better - Day 3" The week in review will be pretty easy this week and next...other than Throwback Thursday, they'll all be part of the Sleep Better series! "Although, in simplest terms, go to bed 8 hours before you have to wake up if you're a Lion or Bear, and 7 hours for Wolves or Dolphins."

Thursday - "Marketing With Purpose! #TBT" Ahhhhhhhh. "That was the name of a presentation by my friend, Kimmer Sue, at this week's A Leg Up Meetup. Kimmer is very passionate about marketing and branding."

Interesting days

Today - Doughnut Day, VCR Day, Chocolate Ice Cream Day and Fish and Chip Day

Tomorrow - World Gin Day, Best Friends Day, Upsy Daisy Day, World Oceans Day and World Doll Day

Next Friday - Cupcake Day, World Blood Donor Day, Flip-Flop Day, Flag Day, Bourbon Day and International Bath Day

Week long celebrations:

Jun 8 - 16: Love your Burial Ground Week

July 7 - Chocolate Day, Tell The Truth Day, Global Forgiveness Day, Build A Scarecrow Day, Strawberry Sundae Day and Macaroni Day

Marketing With Purpose! #TBT

Today's blog post was originally published last year:

That was the name of a presentation by my friend, Kimmer Sue, at this week's A Leg Up Meetup.
Kimmer is very passionate about marketing and branding.

Kimmer shared a couple of items...the handout below, which we'll get back to in a moment, and an excellent full-color brochure called "101+ Marketing Ideas".

From the brochure:

What is Marketing?

Marketing is simply how you deliver your message to the world.

 We help you develop and implement the best marketing plan for your business based on who you are, what you sell, who you want to sell to, what your budget is, and getting an edge on the competition.

Keep in mind that marketing should always be aimed at your customer's needs. Highlight the benefits they will experience from buying from you, not what you can do for them.

Example: The guy in the hardware store isn't really looking for a drill. He's looking for a hole. The drill he goes home with is going to be based on the marketing that impacts his needs concerning the end result - the hole.

 Your marketing must address your customer's needs!

This booklet gives examples in various categories, such as Business Cards, Letterhead, Direct Mail Marketing, and many more. I highly recommend that you reach out to Kimmer and ask her for your own copy!

Take a look at the list above. How many of these methods are you using to promote your business? Kimmer issued a challenge to us to try a method that we've never used before our next meeting and I'm issuing the same challenge to you...pick a method that you haven't used before and give it a try! And if you want to try Greeting Cards under the Print category or Appreciation Marketing/Relationship Marketing under the Miscellaneous category,  let me know and I can help get you set up. Or click on the links. Or both (I don't mind!).

Interesting days

Today - Applesauce Cake Day, Caves and Karst Day, Gardening Exercise Day, Drive-In Movie Day, Russian Language Day and Yo-Yo Day

Tomorrow - Doughnut Day, VCR Day, Chocolate Ice Cream Day and Fish and Chip Day

Next Thursday  - Sewing Machine Day, Jerky Day, International Axe Throwing Day and Farm Workers Day

Week long celebrations:

Jun 8 - 16: Love your Burial Ground Week

July 6 - Hop A Park Day, Fried Chicken Day, International Kissing Day, Take Your Webmaster To Lunch Day, Umbrella Cover Day and Virtually Hug a Virtual Assistant Day