-
The Dream on Project is a Sleeping Program.
Score your current sleeping status, Understanding how best sleep works, Follow the 24-Hour checklist.
Quality Sleep Matters. Your continued best mental & physical health depends on quality sleeping recovery.
.......................................................................................................................................................................................................................................................
Score your Sleeping Status: 5+/10 = PLAY
Know how much sleep you need?
Understand your 'circadian rhythm' and the recalibration and optimisation.
‘SLEEP’ SCORE
Question
Your answer:
Correct answer:
You got {{SCORE_CORRECT}} out of {{SCORE_TOTAL}}
Your Answers
THE NATIONAL SLEEP GUIDE ON SLEEP VOLUME.
How much sleep do the experts suggest you need?
Well, it depends!
Age, activity, genetics, environment, mental strain & stress, can all determine one's optimum rest time.
And, of course, it can change from day-to-day.
However, the National Sleep Foundations 'general' guide provides a good reference.
Click below for the full report.
WHAT IS YOUR CHRONOBIOLOGY? ARE YOU A LION?
Interestingly, the work of world-renown 'Sleep Doctor', Dr Michael Breus, suggests people fall into one of four chronobiology when it comes to their ideal circadian rhythm.
Dr Breus studies suggest the world's population fall into defined categories:
🐬 Dolphins: 10%
🦁 Lions: 15-20%
🐻 Bears: 50%
🐺 Wolves: 15-20%
Ultimately, while most of us are 'Bears', it's wrong to believe everyone will perform their best bouncing out of bed, hammering away till 3 pm, then, start unwinding mentally & physically and be tucked up ready for 8 nutritious hours of sleep from 10 pm.
Click to determine 'your' chronobiology type;
THE LEADING REASONS FOR POOR SLEEP!
In no particular order;
😩 Mental & emotional stress.
😩 Little direct sunlight, particularly the first thing in the morning.
😩 Little physical activity.
😩 Elevated body temperate later into the evening (late exercise, warmer weather, hot showers).
😩 Alcohol later in the evening causes an increasing body temperature - 3 hours post-consumption.
😩 Bedroom blue lights (electronics, phones, etc).
😩 Snoring (personally & partner).
😩 Dust mites.
😩 The adaptive period from the keto nourishing model.
😩 Changes in altitude.
TYPICAL SIGNS & SYMPTOMS OF SLEEP DEPRIVATION
Typical Signs of Sleep Deprivation.
🥱 Amplified cortisol and other stress hormones - driving change in behaviour.
🥱 Weakening & vulnerable immune system - undermanned T-Killer cells activating cold & flu.
🥱 Appetite Imbalance - namely; insulin imbalance leading to poor pick-up choices.
🥱 Increased inflammation - hello annoying joint and tendon niggles.
🥱 The decline in thermoregulation – namely, cold extremities.
Does this sound familiar?
❎ Reduced cardiovascular output (reduced fitness).
❎ Reduced muscular strength (slumping posture).
❎ Depressed (reduced management of challenges).
❎ Intolerant and easily angered.
❎ Respond to stress with little thought.
❎ Lowered sexual interest.
❎ Increased interest in sugar hits.
❎ Sniffling or irritating head colds.
❎ Require caffeine to function.
❎ Flakey skin & dry lips.
❎ Sore eyes around 3 pm.
❎ Low interest in exercise.
❎ Warm temples and oily scalp.
❎ Annoying joint or muscle niggles.
❎ Weight gain around the belly.
❎ Upper-respiratory infections, namely, athletes.
THE 5 SLEEP PHASES.
Phase 1 - 5-15 minutes
◦ Light Sleep and still aware of a presence.
◦ While nerves are starting to down fire, it's common to experience the odd neural jolt, or kick!
◦ Airways are still very much open and snoring is unusual.
Phase 2 - 5-15 minutes
◦ First a drop in body temperature and heart rate.
◦ Eyes stop moving and brain waves are transitioning to delta waves.
Phase 3 - 3 hours
◦ Brain waves switch solely to Delta waves resulting in a deep sleep.
◦ Postural muscles loose integrity as nerves switch off.
◦ Phasic (breathing muscles) also reduce firing resulting in some people subconsciously searching for air - enter; snoring.
◦ Body repairing starts while building speed towards phase 4.
Phase 4 - 3 hours
◦ Much the same as Phase 3, only more pronounced.
◦ Body temperate drops further still.
◦ You should find it difficult waking up during these phases.
◦ Should you find yourself waking up in Phase 4 - 'Consider the Dream On Project'
Phase 5 - 1 hour
◦ Rapid eye movement and likely a time for dreams.
◦ You'll now start to move around a little.
◦ Fat burning will start to slow with the introduction of blood sugar.
◦ Finally, cortisol will now be reintroduced and we start again.
THE HEALTHY 24HR CIRCADIAN RHYTHM.