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RHT Guide to Stress Management &
Sleep Optimization

Two Essential (and often ignored) Aspects of Building Health in One Simple Guide!

Michael Roesslein (MR): Millions of Americans (and this is gonna be elsewhere to other industrialized nations) are either short on sleep, getting poor quality sleep, or are dependent on sleeping pills, either pharmaceutical, melatonin… Some other herbal thing that they have to take or can’t sleep, so, why do you feel that this massive society-wide sleep dysfunction is present in the first place, and seemingly growing and accelerating? Mike Mutzel (MM): Yeah. That’s a huge point. This is something going back to like how we just started this call off, and I worked with individuals in a clinical setting. This was the biggest thing that I found is that sleep and stress management was huge. And so people are working longer hours, they’re commuting longer, areas where jobs are, where there’s downtown Denver, San Diego, LA, Seattle… Real estate’s getting expensive so people have to travel in… And so anyway, the long and short of it is we’re working a lot more than we used to back in prehistoric times, back in paleolithic times. And then so we come home and we try to unwind and we’re in front of a computer, or a TV screen or a Kindle or what have you and that artificial light is affecting our biological rhythms. So then it makes it hard to fall asleep, your sleep quality is not as good as it should be, and then it creates a vicious cycle because then you wake up and you need stimulants, you need caffeine you need to get going… And that of course affects your sleep patterns. So I think we have a huge vicious cycle and so many people are just not getting proper quality sleep. Sleep hygiene is altered, I know a lot of people that I worked with had TV’s in their bedroom. And they would turn on the TV and that’s how they would fall asleep. So even though you’re sleeping, your eyelids are closed, if you’re TV’s on, you’re getting that artificial light that’s gonna affect your biological rhythms. So I think it’s a real big deal. So it’s not just the amount of time that you’re sleeping, it’s the sleep hygiene. So the lights at night are something that I think in terms of big take home points, how can people really reset their biological rhythm, is avoiding the artificial light as much as possible. And a study just came out showing that e-readers like Kindles and iPads have used before bed, affect biological rhythms, circadian rhythms in sleep quality and melatonin release and all that. So just going back to a good old book, as you can maybe see behind me. Quite a few, that’s a partial list of books. And so just switching back to kind of living the lifestyle that our grandparents lived. And not only eating your food from scratch and real food, but getting back to less TV time and screen time and tablets and computers. So I think that’s a big deal. And also getting natural light first thing in the morning. So many people get up before dawn, and they have a long commute, and then they go to the office, and they never see the daylight. And daylight is huge for resetting the biological clock. So if you can, get up before work and get some natural sunlight. Take a walk, or if you live in northern latitude like me get some lamps that can help with that. There’s a bunch of resources on Amazon. But also natural light during say the lunch hour, walking around on your lunch break and getting sunlight is really great for resetting your biological clock as well. 5 Tips For Better Sleep Hygiene: 1. Light down, dimmed or use salt lamps within 2 hours before bed 2. Stop using smart phone, tablets or e-readers, etc. at least 1 hour before bed 3. Get natural sun exposure first thing in the morning and, if possible, throughout the day 4. Do not use a TV in your bedroom. Eliminate as much light as possible where you sleep by removing electronics and using blackout curtains. If you absolutely must use artificial light, or a computer at night, try using orange, blue-light-blocking glasses like these. 5. Stop drinking caffeinated beverages by 1:00 in the afternoon. Caffeine has a half life of about 6 hours, so a coffee at 4:00PM could still be in your system at 10:00PM.]]>

RHT Guide to Stress Management &
Sleep Optimization

Two Essential (and often ignored) Aspects of Building Health in One Simple Guide!

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