{"id":3658,"date":"2021-04-20T12:57:50","date_gmt":"2021-04-20T19:57:50","guid":{"rendered":"https:\/\/ponderawellness.com\/?p=3658"},"modified":"2021-04-21T11:39:48","modified_gmt":"2021-04-21T18:39:48","slug":"break-the-spell-of-sleep-deprivation-and-odd-routines","status":"publish","type":"post","link":"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/","title":{"rendered":"Reboot Part 1 – Break the Spell of Sleep Deprivation and Odd Routines"},"content":{"rendered":"\n\n\t

Here’s the first of several items of pure wisdom that I’ve observed over the years to be true<\/strong>. \u00a0 This is our first installment of what we call the “Reboot”.\u00a0\u00a0 Many of these are basic but misunderstood principles of good health.\u00a0 Understanding them is half the battle.<\/p>\n

If you follow each piece of advice in each segment you simply can’t fail to improve how good you feel.\u00a0 If you’re frequently tired, sore, irritable, lack proper concentration or suffer from what some call “brain fog” this Is For You.<\/p>\n

According to Forbes Magazine<\/em><\/strong>: “A host of studies and reports has linked insufficient sleep to depression<\/a>, ADHD<\/a>, obesity<\/a>, Type 2 diabetes<\/a>, cardiovascular disease<\/a>, cancer<\/a>, and Alzheimer’s<\/a>. Back in 2014, the CDC labeled sleep deprivation a public health epidemic<\/a>-with over 70 million adults suffering from a sleep disorder. Sleeplessness is also connected to other severe consequences: The National Highway Traffic Safety Administration estimates that drowsy driving causes 1,550 deaths and 40,000 injuries annually in the United States<\/a>.<\/p>\n

This is no joke!\u00a0 There are literally DOZENS of unmentioned consequences of chronic sleep deprivation.\u00a0 If you’re not getting a minimum of seven hours of restful sleep per 24-hour period then you’re paying the price somewhere.\u00a0 It’s unavoidable.<\/p>\n

More than one-third of our population (and we’ve seen more recent evidence that we’re closer to 50%) is getting far less sleep than our bodies require.\u00a0 That’s not all. Much of the population does not maintain a steady enough schedule to enjoy a productive, full cycle of sleep when at rest.\u00a0 Where do you stand?<\/p>\n\n

If you’ve never felt the “10:30 jet-lag” you’re probably not human. \u00a0Just about everyone gets hit by it at one time or another even if it’s not in the late morning.\u00a0 \u00a0In extreme cases people can go hours or days at a time feeling this way.<\/p>\n

Some of us get hit during the weekday and others on the weekends, and an unfortunate few frequently get both.\u00a0 If you haven’t experienced it just wait until you get older (or pay better attention to your up days and down days). Or, perhaps ask someone in their 70s how difficult it can be to get a good night’s sleep if you don’t keep a steady routine.\u00a0 Lucky for us, we can eliminate the 10:30 crash by making a few adjustments. The secret lies in our night and morning routines.\u00a0 Each day we get older and these routines become more and more important to our biological systems.<\/p>\n

If you’re the work hard, play hard type that packs as much as possible into your Friday and Saturday nights then you’re probably crashing more frequently during the weekend.\u00a0Also, if you’ve been on a string of odd bedtimes for other reasons (happens more frequently in the summer when it stays light outside longer) there you go.<\/p>\n

Our bodies thrive on routine. When we break that routine there’s no telling what our metabolism might be trying to do to compensate for the difference.\u00a0 Are you dieting or binging? These activities disrupt our normal biological patterns as well.<\/p>\n

Keep a schedule and stick with it.\u00a0 This is especially necessary while you’re dieting. If you’re in a diet that leaves you hungry and uncomfortable late at night then you have to make some kind of an adjustment.\u00a0Chances are that you’re messing with your metabolism and your quality of sleep at the same time!<\/p>\n

Our Pondera customers often experience a higher quality of eating habits and quality of sleep<\/strong>. Fulfilling the needs of your body eliminate odd, unhealthy cravings without actually needing to “diet”. A balanced body rests and re-charges more efficiently.<\/p>\n

Lots of this is common sense but is it really?\u00a0 \u00a0What happened to the owner’s manual for our bodies?<\/p>\n

Do you get into periods where your sleep pattern is hit and miss from day to day?\u00a0 If you find yourself going to bed at 10:00pm on most nights but you go through a period of more frequent “late nights” during the week this could be a problem.<\/p>\n\n

– Estimate your best number of hours for sleep. Everyone is different but if you think that you only need five hours of sleep per night you’re only fooling yourself.\u00a0 100 years ago the average person had nine hours of sleep daily.\u00a0 Our society today averages closer to six hours.\u00a0 The minimum recommended duration of daily sleep is seven hours.\u00a0 There’s no shame in requiring even nine or ten hours to be at your best.\u00a0 Let’s get you on track to get what you need!<\/p>\n

– Calculate your schedule to accommodate that number of hours.\u00a0 This Is Not Negotiable! If the appropriate number of hours doesn’t seem possible than you need to take a SERIOUS look at your lifestyle in general.\u00a0 Who are you putting ahead of yourself? What tasks, work, chores are more important than YOU?\u00a0 If you lose your health than all bets are off anyhow, right?<\/p>\n

– From your planned wake-up time, set a bedtime schedule based on the hours of sleep that you need.\u00a0 Most people “Must” be up by a certain time so we’re better off calculating backward from there.\u00a0 If you must rise by 7:00am then you need to be asleep by 11:00pm the previous night to gain eight hours of sleep.<\/p>\n

– Set back “bedtime” by 30 minutes to allow preparation and wind-down prior to going to bed.\u00a0 “I can’t fall asleep that early” is not an excuse.\u00a0 This is nonsense.\u00a0 It may take a few days to make it work but you MUST do it.\u00a0 Grow up.\u00a0 To ensure that you can fall asleep by the set time you may need to try a few different things to see what works.\u00a0 The 30 minutes before you go to bed are the most important. You have to establish a way to “settle down” mentally and physically.\u00a0 Light stretching and reading a book are often successful.\u00a0 During this time it is very important to turn down the lights, turn off unnecessary lights and rid your environment of noisy distractions.\u00a0 Doing this tells your body that it’s getting dark and that things have settled down so your senses don’t need to be operating at full peak any more for that day.\u00a0 This is a biological process!<\/p>\n

Again, be patient with the process.\u00a0 Don’t anticipate your bedtime as a fixed moment that you “have to be in bed by 10:30”.\u00a0 This can set you up to miss the time, and not take into consideration any wind-down time or the actual time it takes to fall asleep.\u00a0 You’ll eventually get it.\u00a0 Even individuals that have been having sleep troubles for years can succeed.<\/p>\n

** Here is an additional set of tips.\u00a0 Chart all three periods being pre-bedtime, the time actually lying down, and the actual time you wake up.\u00a0 Keep track of all three of these.\u00a0 I’m sure that you’ve heard of a device called a FitBit.\u00a0 There are several devices on the market that will document these things for you.\u00a0 You’ll be able to look back at “off” days and see what was different and try to avoid the circumstances that caused it.<\/p>\n

If you hit your goal number of hours, make note of how you feel in comparison to previous weeks.\u00a0 Tell us how you’re doing!<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\"\"\n\t\t\t\t<\/a>\n\t\t\t\t\t\t

\n\t\t\t\tReboot Part 1 – Break the Spell of Sleep Deprivation and Odd Routines<\/a>\t\t\t<\/h5>\n\t\t\tRead More →<\/a>\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\"\"\n\t\t\t\t<\/a>\n\t\t\t\t\t\t
\n\t\t\t\tReboot Part 2 – Hydration Can Do Wonders For Your Mind and Body<\/a>\t\t\t<\/h5>\n\t\t\tRead More →<\/a>\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\"\"\n\t\t\t\t<\/a>\n\t\t\t\t\t\t
\n\t\t\t\tReboot Part 3 – Balance Your Nutrient and Mineral Intake In a Few Simple Ways.<\/a>\t\t\t<\/h5>\n\t\t\tRead More →<\/a>\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\"\"\n\t\t\t\t<\/a>\n\t\t\t\t\t\t
\n\t\t\t\tReboot Part 4 – Life-Changing Activity and Exercise Can Begin With A Single Step<\/a>\t\t\t<\/h5>\n\t\t\tRead More →<\/a>\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\"\"\n\t\t\t\t<\/a>\n\t\t\t\t\t\t
\n\t\t\t\tReboot Part 5 – Bring It All Together For a Well-Oiled Machine<\/a>\t\t\t<\/h5>\n\t\t\tRead More →<\/a>\t\t\n\n","protected":false},"excerpt":{"rendered":"

When we were children our parents supplied us with a routine (and rightly so for our growth and development).\u00a0 There is an optimal time for you to sleep and to wake.\u00a0 There’s a time to eat, rest, snack and be active. Polls reveal that Americans average far less sleep per night than is clinically suggested, and fewer people enjoy a normal daily routine.\u00a0 Benefits of this section:\u00a0 Get as close as possible back to a rested and energetic state while attacking fatigue, depression, concentration issues and slow\/poor decision making.<\/p>\n","protected":false},"author":94,"featured_media":3704,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"generate_page_header":"","footnotes":""},"categories":[183],"tags":[],"yoast_head":"\nReboot Part 1 - Break the Spell of Sleep Deprivation and Odd Routines | Pondera Wellness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reboot Part 1 - Break the Spell of Sleep Deprivation and Odd Routines | Pondera Wellness\" \/>\n<meta property=\"og:description\" content=\"When we were children our parents supplied us with a routine (and rightly so for our growth and development).\u00a0 There is an optimal time for you to sleep and to wake.\u00a0 There's a time to eat, rest, snack and be active. Polls reveal that Americans average far less sleep per night than is clinically suggested, and fewer people enjoy a normal daily routine.\u00a0 Benefits of this section:\u00a0 Get as close as possible back to a rested and energetic state while attacking fatigue, depression, concentration issues and slow\/poor decision making.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\" \/>\n<meta property=\"og:site_name\" content=\"Pondera Wellness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ponderawellness\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-20T19:57:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-21T18:39:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ponderawellness.com\/wp-content\/uploads\/01-sleep.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Pondera\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@ponderawellness\" \/>\n<meta name=\"twitter:site\" content=\"@ponderawellness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pondera\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\"},\"author\":{\"name\":\"Pondera\",\"@id\":\"https:\/\/ponderawellness.com\/#\/schema\/person\/14abd8225068f9c6f2f693bed0855414\"},\"headline\":\"Reboot Part 1 – Break the Spell of Sleep Deprivation and Odd Routines\",\"datePublished\":\"2021-04-20T19:57:50+00:00\",\"dateModified\":\"2021-04-21T18:39:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\"},\"wordCount\":1273,\"publisher\":{\"@id\":\"https:\/\/ponderawellness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/ponderawellness.com\/wp-content\/uploads\/01-sleep.jpg\",\"articleSection\":[\"Pondera Wellness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\",\"url\":\"https:\/\/ponderawellness.com\/break-the-spell-of-sleep-deprivation-and-odd-routines\/\",\"name\":\"Reboot Part 1 - 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