In this episode, we're talking all about sleep habits and how they can impact your health and overall well-being. We all know that getting quality sleep is crucial for our bodies to function properly, but did you know that it can also impact your ability to burn fat, control your appetite, and deal with stressful situations? It's true!
So, if you're ready to start sleeping like a champ, we've got some simple but effective tips to help you improve your sleep environment. First things first, let's talk about what you eat and drink. Did you know that finishing your last meal at least three hours before bed can help your body digest food better? And limiting alcohol intake, especially for those over 40, can reduce cortisol levels and improve sleep quality.
Next up, let's talk about blue light exposure and how it can mess with our circadian rhythm. We've all heard that we should avoid screens before bed, but did you know that using blue light blocking apps or glasses can help your brain relax and prepare for sleep? It's a game-changer!
And last but not least, we discussed some bedtime habits that can further improve your sleep quality. From stretching and nasal breathing to creating a cool, dark, and quiet sleep environment, these habits can make all the difference. And don't forget to use white noise to block out any external noises that might disturb your sleep.
Want to hear even more tips that will help you sleep better? Hit play to learn how to develop good sleep habits and how it can have a massive impact on your health and well-being. So, give these tips a try and see how they work for you!
Episode Minute-by-Minute Recap:
- 0:30 How bad sleep can negatively affect your whole day
- 3:00 How alcohol affects your sleep
- 4:30 Reset your circadian rhythm with the right light exposer
- 8:15 How to start calming your body before bed
- 11:31 How to make your room an optimal sleeping environment
- 15:32 A supplement that helps Zane sleeps
- 20:57 If you wake up in the middle of the night this could be why
- 23:29 Zane's top devices to track your sleep
- 28:17 How over training can affect your sleep
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Links For This Episode:
Low-quality sleep and later bedtimes were associated with a higher blood sugar response to breakfast the next morning.
https://pubmed.ncbi.nlm.nih.gov/34845532/
Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes
https://pubmed.ncbi.nlm.nih.gov/16227462/
Impact of sleep debt on metabolic and endocrine function
https://pubmed.ncbi.nlm.nih.gov/10543671/
Effect of sleep loss on C-reactive protein, an inflammatory marker of cardiovascular risk
https://pubmed.ncbi.nlm.nih.gov/14975482/
Sleep-disordered breathing, glucose intolerance, and insulin resistance
https://pubmed.ncbi.nlm.nih.gov/15353412/
https://ouraring.com/
https://www.whoop.com/
