In this episode 16 protocols
▶ 14:07 Prioritize Adequate Sleep Duration Behaviors “So sleep for as much as you possibly can sleep. Don't terminate that sleep artificially on the basis of anyone telling you that there is this kind of Da Vinci code magic 90 minutes.” ▷ 16:05 Use Stimulus Control if Awake at Night Behaviors “I would say it's probably about a 25 minute rule of thumb. It's not a rule, it's a rule of thumb. If after about 25 minutes, you just can't seem to catch it, and this is happening frequently, I would just be mindful of you then starting to build a bonded association in your brain that your bed is also the place of being awake.” ▷ 50:16 Sleep in a Cooler Room Behaviors “For you to be able to fall asleep and stay asleep, you have to drop your brain and body temperature by just a little less than about one degree Celsius or probably two, two and a half degrees Fahrenheit. And that's the reason, by the way, that you will always find it easier to fall asleep in a room that's too cold than too hot.” ▷ 50:50 Sleep Lying Flat Rather Than Reclined Behaviors “It turns out that the body's ability to dissipate heat, what we call thermoregulation here, and thermoregulation in one direction, which is the reduction in core body temperature, is superior when you are lying down versus when you are inclined versus when you are standing up.” ▷ 54:09 Avoid Back Sleeping if You Snore or Have Sleep Apnea Behaviors “One of the suggestions for people who have snoring or sleep apnea is trying as best you can to train yourself out of sleeping on your back.” ▷ 55:06 Tight T-Shirt with Tennis Ball in Back Pocket Tools “So it's a very tight fitting t-shirt. It's back to front. And then you took a tennis ball or a hockey ball in the back pocket. And as you're lying there in bed and you turn over onto your back, you get this painful signal of the tennis ball pushing you in the back.” ▷ 1:07:38 Take a 10-20 Minute Afternoon Nap During the Natural Dip Behaviors “And if I close my eyes for 10, 20 minutes, I usually can fall asleep pretty quickly for a nap.” ▷ 1:51:47 Optimize Sleep Quality Behaviors “The first principle quality measure of sleep is continuity, so meaning, was your sleep nice and continuous and you didn't wake up many times?” ▷ 1:57:19 Keep a Consistent Sleep Schedule Behaviors “I go to bed the same time I wake up at the same time. Plus or minus how much? So I would say plus or minus, you know, 30 minutes, you kind of, that's your wiggle room.” ▷ 2:03:26 Align Sleep Timing With Your Chronotype Behaviors “What I mean by timing is your chronotype. So people may have heard of this phrase, are you a morning type, evening type, or somewhere in between?” ▷ 2:06:35 Morningness-Eveningness Questionnaire Tools “If you want to find out your chronotype, if you want an actionable suggestion, you can just go online and you can search for something called, just type in chronotype M-E-Q. And that stands for the Morningness Eveningness Questionnaire, M-E-Q.” ▷ 2:21:15 Assess Sleep Sufficiency by Morning and Daytime Alertness Behaviors “If your alarm clock didn't go off tomorrow morning, would you sleep past your alarm clock? And if the answer is yes, which for many people it will be, then you're not getting enough sleep.” ▷ 2:21:48 Use an Alarm Clock to Maintain Regular Wake Time Tools “I do have an alarm clock. I usually wake up close to it or a little bit before it. So I do advocate an alarm clock.” ▷ 2:21:56 Use a Wake Alarm Tools “In fact, I would argue that you should have two alarm clocks. You should have a to-bed alarm clock and to-wake alarm clock.” ▷ 2:21:56 Use a Bedtime Alarm Tools “In fact, I would argue that you should have two alarm clocks. You should have a to-bed alarm clock and to-wake alarm clock.” ▷ 2:53:33 Avoid Stress, Arguments, and Disturbing News Late in the Evening Behaviors “I would say it's one of the things that I would advocate in terms of a good sleep optimized routine... And avoiding stress and arguments and disturbing news and things like that as much as is possible in the late evening and early night hours.”