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