Episode 007 -14 Ways to Sleep Like a Baby Tonight

Summary:


In Episode 007, Joseph reminds us of just how important
sleeping is for our mental health and gives us 14 ways to sleep
like a baby, tonight. Sleep is often one of the first things
sacrificed to keep up with the day-to-day demands and tasks in
life; thus, the one thing we take for granted. Joseph explains
why we must value our sleep when it comes to our overall lifelong
physical and mental health and lists 14 things you can do today,
to help you get that much needed sleep.


Time Stamped Show Notes:



00:01 – Introduction to Mind Your Mind Podcast


00:26 – Today’s topic: 14 Ways to Sleep Like a Baby
Tonight


00:29 – Many of the issues people have come from sleep
deficiencies


00:57 – Some ideas can be implemented immediately


01:17 – A study kept people awake for 24 hours
straight


01:31 – At the end of 24 hours, a lot of psychological
issues were reported


01:54 – 60M people in the US have some type of sleep
disorder


01:59 – 50% of people have snoring issues


02:06 – 37% of people report falling asleep every
day


02:18 – 5% of people fall asleep while driving


02:34 – Sleep Apnea is sometimes caused by obesity


02:45 – 40% of all adults have some type of sleep
deprivation


02:59 – 100K deaths occur each year in hospitals due to
medical error, and sleep deprivation is in the top 3 most
significant contributors to this


03:27 – Young children are not exceptions either when it
comes to sleep issues


03:39 – 30% to 40% of children in the United States have
sleep deprivation issues


03:53 – Bad sleep habits start at a young age and
normally continue into adult life


04:12 – “It is a common experience that a
problem difficult at night is resolved in the morning, after
the committee of sleep has worked on it.” – John
Steinbeck


04:30 – 14 Ways to Sleep Like a Baby Tonight:



o04:31 – #1 No food, sugar, or soda 2-3 hours
before bedtime


o04:40 – #2 No caffeine past noon


o05:09 – #3 Allow yourself to slowly wind down
before bedtime


o05:30 – #4 Fill your day with productive
activities


o05:48 – #5 Practice relaxing breathing
techniques before going to bed


o05:56 – #6 No smartphone usage 1 hour before
bedtime


o06:17 – #7 Create a peaceful environment 1
hour before sleeping


o06:32 – #8 If you can’t sleep after 20
minutes, get out of bed, drink milk or write a little—then try
again


o06:53 – #9 Count down from 100


o07:06 – #10 Make sure you have a comfortable
temperature in your room


o07:17 – #11 Drink chamomile tea


o07:22 – #12 Take a warm shower or bath


o07:27 – #13 Clear your mind


o07:39 – #14 Discuss your concerns with your
doctor



07:51 – Get the list atMind Your Mind
Online


08:19 – Mark from Seattle asks, “How much sleep do I
need?”



o08:25– Sleep depends on your age


o08:31 – Infants need 12 to 16 hours


o08:39 – Children ages 1-2 need 11 to 14
hours


o08:48 – Kids ages 3-5 need 10 to 13
hours


o08:53 – Children ages 6-12 need 9 to 12
hours


o09:03 – Adults need 7 to 9 hours



09:24 –CDChas a lot of
resources on sleep issues


09:38 – End of this week’s podcast!



3 Key Points:
Sleep is one of the most sacrificed things in our
life—this needs to change.Children are not exempt from
sleep issues, often the sleep habits they develop when they’re
young persist into their adult years.Sleep deprivation
can be one of the underlying causes of many mental and
psychological conditions including anxiety, depression,
hallucinations, and bipolar symptoms.

Resources Mentioned:



Centers for Disease Control and Prevention–
Where you can find resources on health and sleep issues