38 The Importance of Sleep & How To Sleep Better with Dr Amy Bender PhD

sleep Jul 19, 2021

Highlights of Dr Bender’s talk:

-Sleep deprivation is directly related to increased calorie consumption.

-Both too much and too little sleep can increase depression and anxiety.

-Duration, quality, and timing are 3 factors that affect optimal sleep.

- Social jetlag is a term used to describe the sleep issues caused when there is a big difference in when people go to bed during the workweek versus the weekend. 

-Waking up at a consistent time is important.  If you get a poor night’s sleep it is better to get up at regular time and add in a nap than to sleep in. 

- Wake up during the night routine.  Don’t stay in your bed for more than 20 minutes or so if you are awake.

            -Use a 4, 7, 8 breathing technique to help relax.

-use the cognitive shuffle technique.  Think of a word such as bedtime. Think of all the objects that begin with B.  When done do words that start with e then d, etc.  It takes your mind off of being awake and occupies it gently.

-Take a bath or shower

-Read a book (non-digital)

  -Rule of 3 for insomnia. If it takes longer than 30 minutes to fall asleep, if you wake up 3 or more times a night, if it happens 3 days a week, for more than 3 weeks, it is time to get help from a sleep professional.  

- Light exposure for at least 20 minutes, especially in the morning, is important to set your circadian rhythm.   Outside light, even through clouds, is much brighter than indoor light. 

-Have a good pre-sleep routine.  Put away electronics, add in relaxing activities.

-Exercise during the day helps with mood disturbances and improves sleep quality. 

-Don’t be ashamed to schedule a nap

-Watch caffeine intake

-Don’t drink alcohol late in the evening.  


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