In this episode 24 protocols
▶ 1:47 Regular Therapy Behaviors “I've been doing therapy for well over 30 years. Initially, I had to do therapy against my will, but of course, I continue to do it voluntarily over time because I really believe that doing regular therapy with a quality therapist is one of the best things that we can do for our mental health.” ▷ 4:07 Daily Meditation Behaviors “By now, there's an abundance of data showing that even short daily meditations can greatly improve our mood, reduce anxiety, improve our ability to focus, and can improve our memory.” ▷ 4:45 Yoga Nidra Behaviors “It includes a variety of different types of meditations of different duration, as well as things like yoga nidra, which place the brain and body into a sort of pseudo sleep that allows you to emerge feeling incredibly mentally refreshed.” ▷ 47:53 Nap Behaviors “If you are not struggling with sleep and you can nap regularly, I would say naps are just fine. And we can unpack what is an optimal nap and the protocol for what napping should be.” ▷ 1:02:07 Eye Mask Tools “If you can't do that fully, and many people won't be able to, develop an eye mask procedure. So put an eye mask on.” ▷ 1:02:18 Earplugs Tools “make sure you block out noise, earplugs.” ▷ 1:02:18 Sound Machine Tools “You can use a sound machine if you want, and we can speak about sound machines and whether or not they're good or bad on sleep.” ▷ 1:13:46 NSDR Behaviors “So that's why I coined this phrase, non-sleep deep rest, which is essentially maintains the critical components of yoga nidra, but doesn't include intentions and has these shorter 10 or 20 minute protocols.” ▷ 1:14:50 Explore Biphasic Sleep Behaviors “it seems that there is pretty good reason to at least explore biphasic sleep, right? That for the non-nappers to really think about whether or not they would like to explore napping.” ▷ 1:17:15 Use an On-Off-On Self-Experiment Behaviors “when you do the experiment, make sure that you do what I would describe as the on-off-on experiment... after about two weeks of doing that and things have improved, go back to your original schedule, go back on to your original protocol.” ▷ 1:20:29 Cognitive Behavioral Therapy for Insomnia (CBTI) Behaviors “that is one of the components that we have in the psychological treatment bucket that we use for insomnia, which is called cognitive behavioral therapy for insomnia or CBTI for short.” ▷ 1:36:43 Caffeine Nap Behaviors “What if I could look at the timing of the optimal nap, maybe 20 minutes, and think about the timing of when peak plasma concentration of caffeine emerges?” ▷ 1:39:48 Walk Outside During the Afternoon Dip Behaviors “Another way is just get outside and walk around, be physically active.” ▷ 1:43:17 Delay Morning Caffeine Behaviors “I've been touting the benefits of delaying one's caffeine intake by 90 to 120 minutes after waking.” ▷ 1:43:35 Hydrate Upon Waking Behaviors “I actually wake up and I'll hydrate and drink caffeine very close to waking if I'm going to exercise soon after, which I often do.” ▷ 1:50:30 Coffee Consumption for Health Benefits Diet “if you look at the data on caffeine, it's stunning for health... Most people take on board caffeine by way of a cup of coffee. And the coffee bean is packed full, not just of caffeine, it contains a whopping dose of antioxidants.” ▷ 1:52:47 Avoid Caffeine Before Bed Diet “I would argue somewhere between 10 to 12 hours before you expect to go to bed, depending on your sensitivity.” ▷ 2:01:51 Nap Plus Cold Water and Bright Light Behaviors “the protocol there would be you get into bed, you have your espresso shot... set your alarm for 20 minutes. You wake up... you go straight out, cold hands, cold face by way of cold water. And then you get immediate daylight for five to 10 minutes outside.” ▷ 2:02:52 Cold Water on Face and Hands After Waking Behaviors “it would make good sense to me to wake up... splash some cold water in one's face or hands” ▷ 2:02:52 Morning Sunlight Exposure Behaviors “it would make good sense to me to wake up, obviously get sunlight in one's eyes” ▷ 2:02:52 Cold Plunge Tools “it would make good sense to me to wake up... or get cold shower, cold plunge” ▷ 2:02:52 Cold Shower Behaviors “it would make good sense to me to wake up... or get cold shower, cold plunge” ▷ 2:04:18 Warm Extremities Before Bed Behaviors “If anything, you want to be warming your hands and your feet. And that's exactly what you've always done. You've always medicated your sleep onset by using warm water on your face and your hands.” ▷ 2:11:24 Avoid Polyphasic Sleep as an Adult Behaviors “when it comes to polyphasic sleep, sleeping like a baby if you're an adult seems to be a rather unwise piece of advice.”