How is January going for you all? I've had a bit of a January surprise, hiccup, an unexpected event, and I want to fill you in with a little boob report but also with a January Wellness Checkin.

We'll discuss some tools that have been helping me combat the highs and lows (mostly lows, let's be honest) of this poor down and out month. Can we make January sparkle like the star it is? Perspective is our friend.

Hello all-- this is Part 2 of my triptych on sleep and sleep hygiene:

Last episode we discussed why we should care about sleep (hint: it is the bedrock of your health), what is actually happening in the brain during sleep (the cycles & stages of sleep), and how do we know if our sleep is good or bad (QQRT).

In this episode, we will delve into the mysteries of Sleep Hygiene, starting with the Big Picture of 24 hours and the forces at work, and then unpacking Matthew Walker's top 5 Sleep Hygiene Tools/Edicts/Protocols.

But...

***Beware the orthosomniac, my son!***

The data that bites

The hours that tick

...How do we walk the fine line of tending to our sleep whilst avoiding the trappings of sleep anxiety?

As with the last episode, I have learned most all of this from my psychopomps of sleep Matthew Walker and Andrew Huberman. Many many thanks given to them for the efforts to inform the public of the importance and majesty of sleep.

Here is my works cited for your geeking pleasure. If you have a particular thing you'd like explained more, you might find the answers here:

Matthew Walker's book, Why We Sleep

The Matthew Walker Podcast

Andrew Huberman, Huberman Lab Podcast:

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• Essentials: Master Your Sleep & Be More Alert When Awake
• Matt Walker, The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials
• Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
• Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
• Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
• Guest Series | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
• Guest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
• Guest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
• Using Red Light to Improve Metabolism & the Harmful Effects of LEDs| Dr Glen Jeffrey PhD

Dr. Rangan Chatterjee Podcast, Feel Better, Live More: ep 250 Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker

Nature Mental Health Study (2023): This large-scale study, which included data from over 85,000 participants in the UK Biobank, found a strong correlation between light exposure patterns and mental health outcomes.

https://www.nature.com/articles/s44220-023-00135-8

And if you are enjoying the podcast, please do like, follow, subscribe, share, drop a review. It helps me to grow and I love to hear from you in the comments!

xJenny

This is the first in a two part series, discussing something I am absolutely obsessed with. The most powerful tool for performance; the most potent medicine for your health. You want to learn better, be more creative, enhance your spiritual growth?

GOT SLEEP?

Sleep is what you need.

In this first episode, I will introduce you to my psychopomps of sleep, and we discuss why we sleep in a nutshell, the architecture of your sleep, and how to know if you are actually getting what scientists consider good sleep.

In episode two, we'll get into the nitty gritty of what people call "sleep hygiene" and how the choices you make from the moment you wake up effect your ability to fall asleep, stay asleep, and get the best quality sleep possible. All while hopefully avoiding sleep anxiety.

I hope you enjoy this little primer on sleep, and if you want to geek further (like me) here are the podcasts and books I've enjoyed and might be referencing:

Matthew Walker's book, Why We Sleep

Andrew Huberman, Huberman Lab Podcast:

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• Essentials: Master Your Sleep & Be More Alert When Awake
• Matt Walker, The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials
• Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
• Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
• Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
• Guest Series | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
• Guest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
• Guest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

Dr. Rangan Chatterjee Podcast, Feel Better, Live More: ep 250 Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker

And the Morningness Eveningness Questionaire (MEQ), which you can just google to find many versions but here is one: https://qxmd.com/calculate/calculator_829/morningness-eveningness-questionnaire-meq