2770: You Probably Need More Sleep by Tonya Lester on Physical & Mental Well-Being

[00:00:00] Brauchen wir wirklich noch einen Computer? Alle wahrscheinlich nicht. Aber wenn du Musik mit der Power eines Neuralprozessors neu erfindest, oder unterwegs Migrationsmuster mit einem ganztägigen Akku analysierst, oder deine Ideen mit dem KI-gesteuerten Co-Creator zum Leben erwächst, dann kann ein Co-Pilot Plus PC einen Unterschied machen. Nicht alle brauchen einen leistungsstärkeren KI-Computer. Aber wenn du versuchst, die Welt zu verändern, auch wenn es nur deine eigene ist, haben wir einen für dich entwickelt. Microsoft Co-Pilot Plus PC mit Snapdragon. Die bisher schnellsten und intelligentesten Windows PCs. Die Akkulaufzeit variiert hier nach Nutzung und Einstellungen.

[00:00:30] Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep. So, press play on Good Sleep tonight, because a good tomorrow starts with a good sleep.

[00:01:00] Just search for Good Sleep in your podcast app and be sure to pick the one from Optimal Living Daily.

[00:01:30] And every week on Wednesday, I like to share a little bit of inspiration with you. So, with that, here we go.

[00:01:37] Quote,

[00:01:38] The groundwork of all happiness is health.

[00:01:42] Lee Hunt

[00:01:43] Alright, and with that, let's get right to today's post as we optimize your life.

[00:01:52] You Probably Need More Sleep by Tonya Lester of TonyaLester.com

[00:01:58] You probably already know that you should be getting more sleep. The Centers for Disease Control and Prevention recommends adults get at least 7 hours of sleep, and more than a third of Americans rarely reach that mark.

[00:02:11] But the actual amount many need to feel truly rested and healthy is 8 hours, and you might need as much as 9 hours.

[00:02:18] Moreover, sleep can often feel less important than other valuable self-care. For example, getting up early to exercise, or staying up later to enjoy some downtime after a hectic day.

[00:02:30] So, should getting consistent quality sleep come first?

[00:02:34] Yes.

[00:02:35] Sleep is the bedrock of both physical and mental health.

[00:02:39] In his book, Why We Sleep, Unlocking the Power of Sleep and Dreams, neuroscientist Matthew Walker writes the following.

[00:02:47] Quote,

[00:02:48] Amazing breakthrough. Scientists have discovered a revolutionary new treatment that makes you live longer.

[00:02:55] It enhances your memory and makes you more creative.

[00:02:58] It makes you look more attractive.

[00:03:00] It keeps you slim and lowers food cravings.

[00:03:03] It protects you from cancer and dementia.

[00:03:05] It wards off colds and the flu.

[00:03:07] It lowers your risk of heart attacks and stroke, not to mention diabetes.

[00:03:12] You'll even feel happier, less depressed, and less anxious.

[00:03:16] Are you interested?

[00:03:17] End quote.

[00:03:18] If a pill offered the same benefits we get from sleep, we'd take it.

[00:03:23] No question.

[00:03:24] Many people think they're part of the population who need 6 hours or less of sleep.

[00:03:29] But since research shows that less than 1% of the population has the magical short sleep gene,

[00:03:35] it's best to assume you aren't part of that rarefied group.

[00:03:39] This population also reports great moods and consistent energy.

[00:03:43] Lucky ducks.

[00:03:44] Because insomnia and anxiety are intrinsically linked,

[00:03:48] you may be hearing this thinking,

[00:03:50] I'd love to get more sleep.

[00:03:51] I just can't.

[00:03:53] Sleeplessness and anxiety are close companions.

[00:03:56] Anxiety causes sleeplessness.

[00:03:58] And sleeplessness exacerbates anxiety.

[00:04:00] I can relate.

[00:04:02] I've struggled with sleep since childhood.

[00:04:05] Once I started sleeping consistently,

[00:04:07] it made such a difference with my anxiety,

[00:04:10] energy, and ability to focus

[00:04:11] that I've been a sleep evangelist ever since.

[00:04:14] One of the questions I ask anyone struggling is,

[00:04:17] how are you sleeping?

[00:04:19] There are many valuable checklists

[00:04:21] that outline the best sleep hygiene practices.

[00:04:24] But here are the four tactics you may not have tried

[00:04:27] that have made the most significant difference for me and many of my clients.

[00:04:32] 1. Focus on your transition to sleep.

[00:04:36] It's best to have a consistent wind-down routine

[00:04:39] that doesn't involve screens.

[00:04:41] For me, it's a shower, tea, and reading.

[00:04:44] For you, it might be setting out tomorrow's clothes,

[00:04:47] light stretching, and meditation or prayer.

[00:04:50] Decide when you will start winding down,

[00:04:52] and then set a reminder alarm to help you get started.

[00:04:55] Figure out what you like best,

[00:04:56] and then stick to it like it's your religion.

[00:04:59] I'm so attached to a particular type of tea

[00:05:01] that I keep a box of it with my luggage

[00:05:04] so I don't forget it when I travel.

[00:05:06] 2. Start a worry journal.

[00:05:09] If your mind starts to spin at night,

[00:05:11] keep a worry notebook by your bed.

[00:05:13] As part of your bedtime routine,

[00:05:15] write down every single troublesome thought.

[00:05:18] Let it be an exhaustive list.

[00:05:20] If you start ruminating once you've settled into sleep,

[00:05:24] remind yourself that all your worries are on the list,

[00:05:26] and you'll think about them more in the morning.

[00:05:29] Very often, the simple act of writing concerns down

[00:05:32] gives us the distance we need to let them go for the time being

[00:05:36] and get some rest.

[00:05:38] 3. Go to bed earlier.

[00:05:41] Try to add sleep by going to bed earlier

[00:05:43] instead of sleeping later.

[00:05:45] Most people have a hard start time in the morning,

[00:05:47] whereas evenings are often more flexible.

[00:05:50] Also, our mood tends to decline throughout the evening.

[00:05:53] Many people, especially those dealing with depression,

[00:05:56] have the lowest mood at night,

[00:05:58] and because our willpower dwindles as we get tired,

[00:06:01] we might try to soothe ourselves in ways that worsen our problems.

[00:06:05] Think of times you've acted out

[00:06:07] and said something you regret.

[00:06:09] Chances are,

[00:06:10] you were overstressed and overtired.

[00:06:12] Most substance abuse, binge eating,

[00:06:15] compulsive shopping,

[00:06:16] doom scrolling,

[00:06:17] and unproductive arguing happens at night.

[00:06:20] If you go to bed earlier,

[00:06:22] you might save many regrets.

[00:06:24] And 4. Take a nap.

[00:06:27] People are often shocked

[00:06:28] when I suggest they try to schedule a nap in their day.

[00:06:31] It says a lot about our overworked go-go-go culture.

[00:06:35] Laying down for 30 minutes

[00:06:36] during an otherwise productive day

[00:06:38] feels subversive.

[00:06:39] Of course, there are many jobs

[00:06:41] where even putting your head down on your desk,

[00:06:44] let alone stretching out,

[00:06:45] is impossible.

[00:06:46] But if you can rest your eyes and mind

[00:06:48] in the middle of the day,

[00:06:50] even if you don't fall asleep,

[00:06:51] your afternoon will be transformed.

[00:06:54] Another benefit of napping

[00:06:55] is that it removes some of the anxiety

[00:06:57] of ongoing insomnia

[00:06:59] or a restless night.

[00:07:00] You've probably had the experience

[00:07:02] of stressing so much

[00:07:03] that you aren't falling asleep

[00:07:05] that the stress itself keeps you awake.

[00:07:07] If you know you've scheduled time

[00:07:10] the next day to nap,

[00:07:11] you'll feel less anxious about being awake,

[00:07:13] which will help you fall asleep.

[00:07:15] High-quality, consistent sleep

[00:07:17] is powerful medicine.

[00:07:19] Taking control of your sleep schedule

[00:07:20] and prioritizing rest

[00:07:22] is the next right step

[00:07:24] toward improving your physical

[00:07:25] and emotional health.

[00:07:27] Quote,

[00:07:28] The best bridge between despair and hope

[00:07:31] is a good night's sleep.

[00:07:33] Matthew Walker

[00:07:34] from Why We Sleep

[00:07:35] Unlocking the Power of Sleep and Dreams

[00:07:42] You just listened to the post titled

[00:07:44] You Probably Need More Sleep

[00:07:46] by Tonya Lester

[00:07:47] of TonyaLester.com

[00:07:49] and I'll be right back with my commentary.

[00:07:51] Dr. Neil here for my commentary.

[00:07:53] I've always been amazed by those

[00:07:55] that can sleep less than 7 hours a night

[00:07:57] and still function.

[00:07:58] I'm one of those that needs

[00:08:00] at least 7 hours a night.

[00:08:02] I'm basically useless

[00:08:03] if I get less than this.

[00:08:05] Now, there's no need to lose sleep

[00:08:07] over the fact that you may not

[00:08:09] be getting enough shut-eye.

[00:08:10] If we start to stress about it,

[00:08:12] and just as today's author,

[00:08:14] Tonya Lester, described,

[00:08:15] if we start to stress about

[00:08:17] our lack of sleep,

[00:08:19] it's going to affect

[00:08:19] our ability to sleep.

[00:08:21] So instead,

[00:08:22] just pick one of the tips

[00:08:24] for getting better sleep

[00:08:25] today's author shared with us.

[00:08:26] No need to try and incorporate

[00:08:28] every single suggestion.

[00:08:30] That would feel overwhelming.

[00:08:31] Just pick one

[00:08:32] and give it a try.

[00:08:34] A real, honest try.

[00:08:36] Give yourself time to adapt to it.

[00:08:38] I'd say at least

[00:08:40] a couple of weeks,

[00:08:41] if not a full month.

[00:08:42] If it doesn't work,

[00:08:43] then try something else.

[00:08:45] In my experience,

[00:08:46] I found two things

[00:08:47] to be super helpful

[00:08:48] when I can't fall asleep.

[00:08:50] One, a tip from the famous psychologist

[00:08:52] Viktor Frankl.

[00:08:53] If you're having trouble

[00:08:54] falling asleep,

[00:08:55] take the pressure off of yourself

[00:08:57] by trying the opposite.

[00:08:59] Try to stay awake

[00:09:00] for as long as possible.

[00:09:02] I know it seems weird,

[00:09:03] but it works.

[00:09:05] Two,

[00:09:05] when I'm tired of using that tip,

[00:09:07] I use something else.

[00:09:08] I try and come up

[00:09:10] with as many words as possible

[00:09:11] that start with the letter Y.

[00:09:13] I can't take credit for this tip.

[00:09:15] Matt Fraser talks about this technique

[00:09:17] when he's working out.

[00:09:18] I've just found it's great

[00:09:19] for preparing my mind for sleep.

[00:09:21] So, again,

[00:09:23] experiment,

[00:09:24] give it an honest try,

[00:09:25] and see what works best for you.

[00:09:28] All right,

[00:09:28] that'll do it for today.

[00:09:29] Thank you so much for listening.

[00:09:31] Thank you for sharing

[00:09:32] this show with someone.

[00:09:33] That's, again,

[00:09:34] one of the best things

[00:09:34] you can do

[00:09:35] to help keep this podcast going.

[00:09:37] Simply showing it

[00:09:38] to someone else

[00:09:38] and getting them to follow

[00:09:40] or subscribe

[00:09:41] really goes a long way.

[00:09:42] So, again,

[00:09:43] I thank you so much

[00:09:44] for doing that.

[00:09:45] I hope you have

[00:09:46] a great rest of your day,

[00:09:47] and I'll see you back here tomorrow

[00:09:48] where your optimal life awaits.

[00:09:51] Thank you.

[00:09:51] Thank you.