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The Optimal Sleeping Posture

So, you’re interested in optimizing your sleep. To wake up feeling refreshed and energized. To start your day without aches, pains, and tight joints. To jumpstart your morning into a productive, motivation filled, running on all cylinders joyous filled day! And you’re willing to look through every article, study, and journal to find every tip, trick, and best practice to do so. And you began to wonder how your sleep posture effects your health and happiness. What role does spending one-third of your life in one static position have on your circulation, digestion, and breathing. What the heck is optimal sleep posture and how can you achieve the perfect spinal alignment to prevent disease, death, and disability all while fostering abundant health and happiness?! Ok so maybe that wasn’t your exact line of thinking, but it was close to mine. And in doing so, I… Read More

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What I Learned in the Emergency Room. Part 3.

We’ve made it to the final post in the series of what I learned in the emergency room. First, I discussed how nutritionally poor the food is in hospitals. Second, I talked about how misdiagnoses can happen and how you can prevent them. And third, today, I’m going to cover three more essential topics in health and wellness, and how they were affected by my emergency room visit: Sleep, Physical Activity, and Finances. Let’s get into it! Did you know that people who live next to airports have significantly lower quality sleep than those who don’t? This is because the noise at night from the planes overhead can disrupt sleep cycles even if they don’t wake us. Did you know that people who live in the city that keep their curtains open and let streetlight in their bedroom have lower quality sleep than those who don’t? This is because even dim light in our… Read More

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Sleeping Habits > Sleeping Pills

In college, when I was living in the dorms, I had a neighbor that I was good friends with who put a lot of effort into school. Often, they’d stay up way later than me to finish projects, complete homework, and study for tests. The next day I’d find out that they went to bed anywhere between midnight and 3am the previous night depending on their workload and energy levels. That was always interesting to me as I never had enough work, or maybe enough drive to complete work at the expense of sleep. But what I found even more interesting was that they were a frequent user of sleeping pills to counteract insomnia. Insomnia is a sleeping disorder which makes it difficult for someone to fall asleep in a reasonable time frame. How could they have trouble falling asleep after they’d been awake so long already? And how could they have trouble falling asleep when they were… Read More

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Alarm Clocks, More Harm than Good?

Back in college when I was on the baseball team, our winter practice schedule had us starting every weekday at 6am. We needed to be there about 15 minutes early to get dressed and warm-up though. And since the baseball gym was a 15-minute outdoor walk from my dorm, it required that I be awake even earlier. Plus, I preferred to shower and grab a bite to eat beforehand which left me waking up around 4:45am each day. This early start time was not something I looked forward to. My circadian rhythm has me naturally waking up around 6:30-7:00am everyday so these 4:45am mornings were not ideal. There was only one way I was getting up that early and making it to baseball on time. By using an alarm clock. Now, I’ve used an alarm clock for nearly my entire life. Every school day, workday or early morning sporting event. If I needed to get up in the morning… Read More

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Are You Too Busy to Sleep?

In the United States and many other developed nations, it’s cool to be busy. It’s almost become a competition for people to be as busy as possible. But for us to be so busy, the first thing we tend to cut back on for time is sleep. And most of us are happy and proud to sleep less and even boast to others how much we’re accomplishing because we’re only sleeping 4 or 5 hours a night. The problem with this is that it’s a self-perpetuating cycle. When we sleep less, we become less productive. When we become less productive, we accumulate more work that needs to be completed. When there’s more work to be completed, we cut back on sleep again to work more hours. And in turn, we become even less productive. In this post, I’m going to detail the effects of sleeping less on productivity and how you can avoid the self-perpetuating cycle. Most of us start cutting back on sleep when… Read More

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You Should Manage Your Melatonin Levels

Let’s say you follow a sleep schedule where you go to bed at 10pm and wake up at 6am every single day. Great. I recommend it. Now, let’s say you’re required to go to bed two hours earlier at 8pm to wake up for an early meeting. You may find it difficult to fall asleep two hours earlier than normal. This is because your body produces melatonin, which induces sleep, based partially on daily routines and partially on your actions and environment. If you have a routine of going to bed at 10pm every night, your body will start releasing melatonin just before that to help induce sleep. So, if you’re required to break that routine and fall asleep at 8pm then your body likely isn’t producing much melatonin for this new sleep schedule yet. This is why its difficult to fall asleep earlier than usual and why the quality of that sleep is quite poor… Read More

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Improve Sleep by Limiting Consumption

Do you have an afternoon coffee or tea to combat drowsiness? Do you consume alcohol or believe nightcaps help with sleep? Do you check your phone for any last updates before you fall asleep? If you do any of these, you’re like almost all Americans. You partake in things for pleasure, or habit, or believe you’re helping yourself when in reality you’re doing more harm than good. What you consume hours before your bedtime can have a sizable impact on the duration and quality of your sleep. In this post, I’ll detail the four main sources of consumption that are wreaking havoc on your sleep… Read More

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Four Pillars of Sleep

Do you fall asleep while sitting in a waiting room, bored without any outside stimulus? Do you tend to nod off on long drives or while watching movies? Do you need an alarm in the morning to wake you up? These are three common signs that you could be sleep deprived. And just because you’ve slept 8 hours or went to bed at the right time doesn’t mean you’re not failing to meet your body’s sleeping requirements. In this post, I’ll be discussing the four pillars of sleep and how you can optimize each one for the best sleep of your life… Read More

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The Ultimate Sleep Sanctuary

Sometimes, it doesn’t matter if you’re following a strict sleep schedule. Sometimes, it doesn’t matter if you’re avoiding all caffeine before bedtime. Sometimes, it doesn’t matter if you’re exhausted from a long day of work. Sometimes, all your great routines just can’t get you a good nights sleep if you haven’t built the perfect environment for it. In this post, I’m going to tell you how I’ve built the ultimate sleep sanctuary and what I recommend so you can to… Read More

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