EFR 806: Proper Sleep Cycles, Benefits of Napping, Sleep Technology, When is the Best Time to Wake Up and Go to Bed Based on Your Chronotype, and How Temperature and Light Affect Your Sleep Quality with Ana Marie Schick
Ever Forward Radio with Chase Chewning
Chase Chewning
5 • 927 Ratings
🗓️ 20 May 2024
⏱️ 85 minutes
🧾️ Download transcript
Summary
This episode is brought to you by ChiliPad
Unlock the secrets to revitalizing sleep with health coach and sleep expert, Anna Marie Schick, ACE CHC who joins us to reveal how a few simple adjustments in your daily life can lead to transformational nights of rest. No more groggy mornings or restless nights, listen in as we uncover the surprising ways your environment, habits, and biological rhythms can conspire to either sabotage or save your sleep. From the significance of light and temperature to the misunderstood cues your body is desperate for you to decode, this episode is your roadmap to restful nights and energized days.
Follow Ana Marie @schickam
Follow ChiliPad @sleepme
Follow Chase @chase_chewning
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In this episode we discuss...
(00:00) Optimizing Sleep Quality Through Simple Lifestyle Hacks
(05:17) Improve Sleep With Light and Temperature
(17:23) Optimizing Sleep Through Temperature and Light
(25:27) Are We Meant to Nap? How to Nap?
(34:35) Understanding Sleep Health and Optimization
(46:52) The Types and Importance of Sleep Cycles
(53:12) Optimizing Sleep Quality and Duration
(01:00:52) How Your Health Suffers From Poor Sleep
(01:14:53) Making a Sleep Routine and Rules for Caffeine Intake
(01:22:57) Cutting-Edge Sleep Technology
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Episode resources:
- Save hundreds of dollars on any mattress topping cooling device with code EVERFORWARD at https://www.Sleep.Me
- Watch and subscribe on YouTube
- "State of sleep in the US" article
- American Heart Association article
Transcript
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| 0:00.0 | The following is an operation podcast production. |
| 0:03.2 | Sleep is achievable. |
| 0:04.8 | That quality sleep is achievable. |
| 0:06.9 | 28% of US adults wake up feeling well rested most days of the week. |
| 0:12.4 | We've grown so comfortable as a society. well rested most days of the week. |
| 0:12.7 | We've grown so comfortable as a society |
| 0:15.8 | with technology and conveniences |
| 0:18.3 | that it's come at the cost of our health |
| 0:20.4 | because our brains like when are we up, when we down I don't know what do I do |
| 0:23.8 | what do I produce when do I produce it innately our bodies need this temperature |
| 0:27.9 | variation and light variation the wake cycle begins with light with heat with |
| 0:32.6 | temperature with movement. |
| 0:33.9 | What has happened, cortisol production has just |
| 0:36.3 | becomes, it's just all day long. |
| 0:38.2 | We're in fight or flight all day long. |
| 0:40.8 | And then we expect ourselves to just lay down and go to sleep. |
| 0:44.0 | What is maybe one telltale sign that this is optimizing my sleep or it's not? |
| 0:49.0 | I would ask for two telltale signs. |
| 0:50.0 | The first, just because of aging and natural aging processes because of stressors, anxiety, |
| 0:55.2 | all of the things that we do to ourselves as aging adults. What suffers most is our deep sleep |
| 1:00.8 | window. Do we need to get cold or just colder? Is there an |
| 1:04.4 | optimal body temperature, room temperature we need be getting to? |
... |
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