The Sleep Solution: Why Your Sleep is Broken and How to Fix It

缏 The Sleep Solution: Why Your Sleep is Broken and How to Fix It free download pdf ꕏ ePUB Author W Chris Winter 괬 Chapter 12 Sleep Schedules Id Love to Stay and Chat, but Im Late for Bed I have been asked frequently over the years the following question What is the single most important piece of advice for achieving your best sleep To me, its easy pick a wake up time and stick with it When I ask you, What time do you wake up in the morning the answer should be one simple time If your answer to that question is, I get up at 6 45 and usually go to the gym or run outside, you get a gold star However, you probably have a problem if you answer something like this I usually go to bed at 11 00 except on the weekends when I go out with my friends and we stay out until 2 00 or 3 00 easily Im usually up around noon no later than 2 00 p.m on those days On Tuesdays I try to go to bed early, like 9 00 because on Wednesday, I have to get up early for this boot camp exercise class On those days, I go out to my car at lunch and sleep for forty five minutes I feel pretty beat by the end of the week and often fall asleep early in the evening If I do, I struggle to stay asleep and often have trouble falling asleep later Its really hard to get up for work on Monday Im often late Every now and then, no than once a month, Ill use a sick day and stay home from work so I can sleep all day Wow, I blacked out there a little bit from acute boredom during that long explanation But I have to tell you, that was a real patient story Optimally, an individual should have a consistent bed time and perhaps important a consistent wake time Unfortunately, this isnt usually the case with individuals who have sleep problems Sleep times can vary wildly in these people and they sadly do not seem to recognize that this haphazard lifestyle is a big part of their problem In fact, they strangely often see it as working toward a solution Some people are in complete control of their sleep schedule No matter what happens in their lives, they are up at 6 00 a.m and soon after in the gym getting their BodyPump class on These individuals are dogs who wag their tails the dog is in control, and it wags its tail Other individuals get up and exercise if their evening goes perfectly to plan, but if their sleep is problematic one night, their schedule goes down the tubes If it takes them an hour or two longer than normal to fall asleep, they ditch their exercise plans and sleep in For these individuals, their wake time depends on their sleep quality They are not in control, so instead of the dog wagging its tail, for these individuals, the tail wags the dog I call them dog waggers Their sleep schedule is dictated by their sleep successes or failures Here are some examples of dog waggers I went to bed early last night because I had a rough night of sleep at my girlfriends apartment the night before My alarm went off at 6 00, but since I couldnt fall asleep until 3 00 a.m., I hit the snooze and called in to work later saying I was sick My wife was driving me crazy because I masked the basement last month but havent painted yet, so I just did it stayed up most of last night to do it I took a huge nap when I got home from work, now Im wired When an individual sleeps in this way, all kinds of bad things are happening You are teaching your body to sleep only when its exhausted Like a cow grazing for food, youre grazing for sleep If you are independently wealthy and have no need to work, congratulations Maybe the schedule of the world doesnt apply to you and you can keep up your freewheeling schedule as long as you wish For the rest of us, the world is full of appointments, deadlines and plenty of times we need to be awake I joke with my patients all the time that if I cant fix their sleep problems, they should enlist in the military The army is such a wonderful environment for sleep They do everything sleep related perfectly Their wake up time is precise Fall out at 5 00 a.m Tired Youll get over that quickly as you and your platoon head out for physical training Change for breakfast at exactly the same time every day Activities, exercise, lunch, dinner, and finally back to bed so you can get up and repeat the exact same schedule the next day Within a few days of boot camp, you will have all sorts of wonderful and exciting problems falling asleep at night will most likely not be one of them I always think about these soldiers when a patient tells me he has trouble settling at night because his mind wont shut off I imagine after a day of engaging in grueling exercise, being screamed at and belittled, and missing your family as you wonder what in the hell youve gotten yourself into, you might have some thoughts racing through your mind But still, these men and women sleep So when should you go to bed When should you wake up I think you see by now why we have to start with the latter You need to select a wake time that works for your life If you have to be at work by 9 00 and your commute is thirty minutes, getting up an hour earlier might work for you Unless you want breakfast or maybe a shower Unless you want to exercise or maybe you have kids who need to get up for school The point is to pick a time thats realistic And be sure to include time to actually feel awake 72 Nobody opens her eyes and feels like Mary Sunshine in the morning, at least nobody over three So be sure to give yourself some time to go from groggy to human One important detail There is no such thing as a good or bad wake time Yeah, depending on your whether you are a night owl or a morning lark, one schedule might work better than another Are you a morning person Getting up at 6 00 might be better than noon Always been a real night owl That 5 30 a.m wake time to meet some friends for a bike ride might not be ideal Brain schedule aside, Im not here to judge People in the South talk about sleeping in like they talk about sex in embarrassed whispers There is nothing wrong with being a night owl Its not a sin Establishing a consistent wake time is the most important first step in setting your schedule and solving your sleep issues Once youve picked a wakeup time, the big question is, How much time do I need to sleep Did you know the average individual eats seven Chips Ahoy cookies upon opening the bag Okay fine, I made that number up But lets go with it Now lets imagine we went to the mall and selected 100 random average individuals and gave them each seven cookies Does that mean every individual would clean his plate No Some would eat fewer cookies while others would demand Should those who eat less worry about it No We all need different amounts of sleep Dont get hung up on magazine articles that demand you sleep eight to nine hours every night for you optimal health There is a good chance that whatever number they are throwing out at you is not ideal for you specifically 72 Its amazing to me how many people judge the quality of their sleep by how they feel immediately upon awakening I personally feel like Han Solo after hes been released from that block of carbonite But a few minutes later, I feel like myself.I call Dr Winter a sleep whisperer Through his work with top athletes, hes found an amazingly effective way to show that sleep can be the ultimate performance enhancerin sports, at work, and in every aspect of our lives.Arianna Huffington Winters well written explanation of what sleep is and what can disrupt it shows how to make the most of the sleep you do get Library Journal starred review Until I met Chris Winter, I slept like a baby I woke every two hours and cried Then Dr Winter helped me develop sleep rituals that knocked me out He was my sleep solution this book will be yours.Peter Moore, New York TimesBestselling Coauthor of the The Eight Hour Diet and Former Editor of Mens Health Dr Winterhas spent his career bringing attention to the benefits of sleep, and for the first time, this book brings it all together Hehas written an important resource for those of us in the field of professional sports as well as ordinary people who arent experiencing the full benefits of sleep.His professional experiences and research have assisted with bringing to light the impact sleep has on our athletes within their sport.Ben Potenziano, Assistant Athletic Trainer, Pittsburgh Pirates, and Former Strength and Conditioning Coordinator, San Francisco Giants Chris is world class in his field he is incredibly pragmatic in his application of medicine to real world, high performance settings.Mark Simpson, Director of Performance, Los Angeles Clippers A fresh, comprehensive look at the vital nature of good sleep and its relation to our thriving wellness.Herm Schneider, Head Athletic Trainer, Chicago White Sox Dr Chris Winters new work, The Sleep Solution, is a jewel of a book for anyone who has struggled with sleep issues.Ron Adams, Veteran Assistant Coach, Golden State Warriors Dr Winter is our go to sleep specialist In The Sleep Solution, you will find much of what he has shared with our athletes as he has helped us navigate the rigorous NBA schedule.Donald S Strack, DPT, ATC, Director of Medical Services, Oklahoma City Thunder In the baseball industry, the travel, change in time zones, and just sleeping in a different bed are not easy I have leaned on Dr Winter many times Thank you, Chris.Ron Porterfield, Athletic Trainer, Tampa Bay Rays The Sleep Solution: Why Your Sleep is Broken and How to Fix ItThe Sleep Solution: Why Your Sleep is Broken and How to Fix It

 

    • Format Kindle
    • 262 pages
    • The Sleep Solution: Why Your Sleep is Broken and How to Fix It
    • W Chris Winter
    • Anglais
    • 2017-03-02T19:17+03:00
    • 1.1
    • 131

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