How to Sleep Better

Question 1

What is the most important way to improve sleep?

Answer 1

Regularity, our body wants a 24 hr clock

Question 2

What is an analogy for getting to sleep?

Answer 2

Landing a plane – it’s a gradual wind down

Question 3

What is one way to gradually wind down to sleep?

Answer 3

meditation, a shower, light stretching

Question 4

What is most important about a wind down routine?

Answer 4

having a routine

Question 5

What is a worry journal?

Answer 5

Brain dumping anything on your mind, has a proven effect on the brian

Question 6

What is the optimal temp for sleep?

Answer 6

67 degrees

Question 7

What is a warm bath helpful for?

Answer 7

sleep because it gets rid of sleep because blood goes to the surface and dumps heat after getting out of the bath

Question 8

When should you dim or turn lights off in the house?

Answer 8

at least an hour before sleep

Question 9

What devices should you avoid at night?

Answer 9

you should avoid or dim screens and blue light or bedside lights

Question 10

How can we wake up?

Answer 10

as much light as possible in the morning to trigger wakefulness

Question 11

What chemicals should you avoid?

Answer 11

nicotine, caffeine, and alcohol – don’t go to bed tipsy! and don’t use those stimulants in the second half of the day

Question 12

What association should you make with the bedroom?

Answer 12

sex and sleep only so you get triggered in bed