E007 - Go The F*#k to Sleep!
This time on Across The Peak we explain why a good night's sleep is important...and how to get one.
SCOBYs on Amazon...if you want to make your own kombucha
Also, I was dead wrong about "gut flora" - it's GUT FAUNA
Article about Jeff Leach, the guy who self-transplanted hunter-gatherer fecal matter
Importance of a Good Night's Sleep
Not getting enough sleep can impact:
Attention and focus
Strength and recovery
What Is a Good Night's Sleep?
Recognize the difference between QUANTITY and QUALITY of sleep
Quantity: most of us need around 8 hours per night
Quality: much harder to define
How to Get a Good Night's Sleep
Prepare Your Body to Sleep
Exercise - make your body physically tired
Eat REAL food, not processed bullshit
Cook for yourself
By ingredients at the grocery store, NOT packaged food
Minimize the intake of stimulants 6 hours before sleep (caffeine, tobacco, etc.)
Minimize alcohol intake before bed
Reduce blue-light on your devices
iPhone, Macbook "Night Shift" mode
Use warm (2,000 - 3,000K) light bulbs
Prepare Your Environment for Sleep
Don't "hang out" in your bedroom. Don't work on your computer. Don't work on your computer. The bedroom should be for two things: sleep and sex.
Limit distractions in the bedroom
Make your bedroom dark
Make your bedroom cold
Get a good mattress
Get a good pillow
Your pillow should reflect your sleeping position
Side-sleepers: thicker pillows
Back and belly-sleepers: thinner pillows
Create a Bedtime Ritual
Establish a routine
Prime your brain for sleep
Use tools like iPhones Bedtime app
Book of the Week
Sleep Thieves: An Eye-Opening Exploration into the World of Sleep by Stanley Coren
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