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Episode 73 - Sleep 101: Stages, Signs of Deficiency, and How to Fix Your Sleep Naturally
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Let's dive into the essential but often overlooked topic of sleep, exploring what constitutes good sleep, how to identify sleep deprivation, and practical strategies for improving rest quality. The episode provides a comprehensive foundation for understanding sleep's critical role in physical health, mental functioning, and emotional wellbeing.
• An estimated 50-70 million Americans have chronic sleep disorders, with many more experiencing sleep issues without recognizing the problem
• Adults need a minimum of seven hours of sleep, with most requiring 8-9 hours for optimal functioning
• The four stages of sleep each serve different purposes—light sleep, deep restorative sleep, and REM for emotional processing and memory consolidation
• Good sleep hygiene includes consistent bedtimes, avoiding screens before bed, keeping your bedroom cool (ideally 67°F), and creating a dedicated sleep sanctuary
• Sleep myths debunked: weekend "catch-up" sleep doesn't work, and brief nighttime awakenings are normal
• Practical sleep supports include binaural beats, yoga nidra, aromatherapy, and foot massage before bed
Resources:
Chapters
1. Episode 73 - Sleep 101: Stages, Signs of Deficiency, and How to Fix Your Sleep Naturally (00:00:00)
2. Are you sleep deprived? (00:00:56)
3. How much sleep is enough? (00:01:48)
4. Caffeine (00:03:00)
5. Why do we need sleep (00:05:15)
6. Stages of Sleep Explained (00:08:12)
7. Sleep Disruptors (00:10:29)
8. Sleep Hygiene: Creating Optimal Conditions (00:12:56)
9. Sleep Myths Debunked (00:18:05)
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