Episode 19: How to Set The Stage For Better Sleep

What’s sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it. 

Episode 19: How to Set The Stage For Better Sleep

by Chris & Amanda Rocchio

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Show Notes

What’s sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it. 

In this episode you’ll learn: 

-Why getting a good night of sleep is so important 

-About the 4 stages of a REM sleep cycle and how one cycle takes 

-What REM sleep is 

-Why a 90 minute nap can be beneficial 

– About the possible connection between depression and sleep 

– How deep, REM sleep is different from other types of sleep 

-About how getting too little sleep has been linked to increased risk of death

-That sleep deprivation has been linked to to insulin sensitivity

-About the tie between obstructive sleep apnea and other health problems like type 2 diabetes and obesity 

-About the correlation between quality of sleep and appetite 

-About how sleep can affect memory retention

-How getting inadequate/lack of sleep can cause inflammation in the body 

-About the link between sleep deprivation, child obesity and obesity later in life 

-About how lack of sleep has been linked to higher disease risk 

-What exactly obstructive sleep apnea (OSA) is 

-Tips to set yourself up for a good night of sleep

-How blue light can affect your sleep and how blue light blocking glasses can help 

-That drinking caffeine in the late afternoon can still affect your quality of sleep 

-Why working out earlier in the day may help you sleep better 

-About mouth taping and how it may help encourage more nasal breathing and REM sleep 

-About Amanda’s nighttime routine

-About Chris’s nighttime routine 

-Tips for late night snacking

    References from the episode: 

    Blackout curtain: 

    Noise machine: 

     

    Studies: 

    -This study concluded that people reporting consistently sleeping 5 hours or less per night should be regarded as a higher risk group for all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/  

    -This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes. https://www.sciencedaily.com/releases/2015/11/151104134039.htm 

    -2018  study linked sleep deprivation with increased late-night junk food cravings & night snacking and was strongly correlated with obesity, diabetes & other health problems. https://uahs.arizona.edu/news/ua-study-finds-link-between-sleep-loss-nighttime-snacking-junk-food-cravings-and-obesity 

    -This study concluded that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. https://www.ncbi.nlm.nih.gov/pubmed/12683469 

    -This 2010 metaanalysis covering 1.3 million people over 25 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/  

    -2014 study showed that children who slept less had increased risk for obesity and high BMI. https://pediatrics.aappublications.org/content/133/6/1013.long