A Report on Sleep

7/25/2019 A Report on Sleep

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A REPORTON SLEEP.


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Sleep is a multiplier

of energy. Energy is amultiplier of doing.Tis is a busy worldthat we are livingin.Te D word is

distraction. Everythingwants our attention.

Were getting less sleep.But have more to do.

Yikes.


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PM AM

AVERAGE AMOUNT OF SLEEP

6 HOURS


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TIME TO

SCREEN


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HOURS, THEN MINUTES, NOW ITS SECONDS TO SCREEN.

0.0?


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We are only one email PING away

from stopping reading this. We are

the distracted generation. Tere are

now more things competing for our

attention than at any other time inhistory. And there are more things

about to launch that will have to

battle for our time. Periscope is less

than 2 months old. It already has

millions of followers.Where do we

find the time for Periscope when

we are already maxed out? We ditchsomething. One of the things we

have been ditching more and more

is the time we spend sleeping. We are

more wired and more tired. The D

word is distractions. How well we do

now will be governed by how well

we are able to switch off

. Learning toswitch offis creating new businesses.

From calm apps to yoga retreats to

best selling books. Tere are the same

number of hours in the day. How we

learn to survive the information that

is coming our way will be interesting

to watch because we have never hadso much being thrown at us. Sorry

must go and check that email. PING.

THE

DWORD


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WHAT

HAPPENED

TO NOW?


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DUAL SCREENING IS A NORM.


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Before we brush our teeth in the

morning we reach for our phones.

Time to screen used to be measured

in hours, then minutes, and now

more in a matter of seconds. Tere

is no gentle introduction to the day,

we go from slumber to alert without

any gentle meandering between the

two that used to happen. Tere is a

definitive watershed for swearing

on the television after 9pm. At thattime the actors can curse away. But

no watershed for our screens? The

hardest place to live right now is

in the now. Lots of people live in

the past. Lots in the future. Very

few live in the moment called now.

Te most sought after place to live

right now is not Shoreditch, but

it is that very exclusive place called

Now. Tose Zen Masters who live

there are now our role models.Tey

are creating businesses, books and

whole movements to get us there.WowNows are rising and they are

very much in the moment of NOW.

RISE

OF THE

WOWNOWS


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TEA &

COFFEE


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OF PEOPLE IN THE WORLD CONSUME AT LEAST ONE MEAL OR

BEVERAGE WITH CAFFEINE IN IT DAILY.

90%


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SLEEPING

PILLS


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PEOPLE IN THE UK WERE PRESCRIBED SLEEPING PILLS BY THE

NHS IN 1 YEAR ALONE. THATS 24% OF THE BRITISH PUBLIC.15,300,000


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ALCOHOL


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OF PEOPLE WE ASKED DONT SLEEP WELL AFTER ALCOHOL.

72%


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One too many spirits, and if we are

being realistic, tequila shots. Flashes

of friendship toasts, killer dance

moves, and that massive pizza youscarfed down rush through your

head. Ten, pillow. You passed the

fuck out.

You wake up the next morning and

feel like proper hell, knowing the

only way you can possibly feel goodis if you are still drunk

PTFONot even the most restorative process

known to our body can help. Large

amounts of this juice, mild amounts,

and amounts in between, all disrupt agood nights sleep.

We can convince you with scientic

facts about how your body goes into

REM 60% less with alcohol in your

system. If you want something more

persuading, let us know how you feelafter your next night out on the town.


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OF SLEEP PROBLEMS ARE CAUSED BY STRESS AND ANXIETY.

88%


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Sometimes in stressful situations

people nd that the ght or ight

method has discounted them and

the overwhelming sensation to

sleep takes over. There is a valid

reason people can experience thisemotional response and it deals

with the neurochemical Orexin

and its connection to your bodys

sympathetic nervous system. Te

biggest debate lies in if sleeping is

benecial for stressful situations.

When something is deemed an

extreme emotional experience,

positive or negative, the region

of your brain that is responsible

for short-term memory goes into

overdrive. All of a sudden, on top

of the many other things storedhere, there is an occurrence thats

demanding more of your brains

attention. One of those intense

emotional moments. A situation

that triggers your adrenaline. Te

thing you just cant let go of. Tis

phenom is a short-term memoryhog. A damn SHMOG.

It takes sleep to provide the space

needed to sift through the days

experiences, and make permanent

those that matter.

When something really stressfulcomes about, your mind can crave

the ability to take its time to fully

decipher whats happening. Your

brain understandably desires the

processing method that is sleep.

Sleeping in these critical momentscan actually let you appropriately

process and ass ess the situation

resulting in better decisions made,

but, there is also the frustration

that lies in not being able to deal

with whats at hand in the precise

moments felt necessary. Oftentimes stress sleep can add that

extra little anxiety of not being

able to instantly cope with what

it is thats stressing you out.

So. How is it that we handle these

relentless SHMOGS withoutfalling alsleep?

SHMOGS


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CALM.THERES AN APPFOR THAT.
http://www.calm.com/http://www.calm.com/


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HOW TO

DEAL WITH

THE FOG?


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Tis meditation thing could actually

help the contemporary adult sleep

better. But how? Well, by practicing

regularly, the body creates a reex that

can easily bring about the relaxation

response, instead of a stress response.

It then becomes easier to evoke this

relaxation response at night when you

cant sleep.

By doing it in the day, your body

has done its homework, and can put

those skills to good use. Tis makes

perfect sense, really. If you can find

the time to put in the groundwork,

your body and mind repays you later.Just 10 minutes a day can help.

Mindfulness-based sleep meditation

has been suggested to help with the

21st century issues that stop us from

sleeping. Tese issues evoke the stress

response in our bodies, making it

harder for our brain to relax at night.

Our busy minds run through all the

things we need to do when we wake

up, forgetting that it needs to sleep in

order to function the next day.

In April 2015, a randomised clinical

trial was done on 49 individuals. Half

completed a mindfulness awareness

programme. The other completed a

sleep education programme. Can youguess who slept better at night?

MEDITATION


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BE

SLOWER.


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These two simple yoga poses could

contribute to a better nights sleep:

Forward Bend (Hastapadasana)

Tis helps stretch the back muscles

and invigorate the nervous system by

increasing blood supply to the head.

Cat Stretch (Marjariasana)

An excellent stretch to increase your

spine flexibility. This also massages

the digestive organs, which in turnimproves sleep by assisting digestion.

There is a place that ancient yogis

call Nirvikalpa. This place is the

gateway to the unknown interior

of our minds, where introspection,contemplation, dreams and sleep

unfold. Here we have the freedom,

without repression, to turn abstract

ideas into concrete images. Its that

moment in between wakefulness

and sleep. Insight & creativity. Its

quite simple really; life can be verystressful, yoga calms you down,

resulting in a better snooze.

YOGA

(Poses taken from Te Art Of Living)


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S[WET]


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OF PEOPLE WE ASKED SLEEP BETTER AFTER EXERCISE.

70%


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7 HOURS SLEEP MEANS:


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Are you one of those early risers? Do

you wake up at the crack of dawn,

full of energy and lust for life, then

head to bed at a decent time? Or do

you prefer to lounge in bed till mid

morning,

nding yourself more alertat night time?

Well, there may well be some truths

to the old saying, Early to bed, early

to rise, makes one healthy, wealthy

and wise. Te lark lifestyle proves to

put people in a happier mood andtherefore they are more productive

LARK/OWL?throughout the day. Waking with the

sun, they are somehow inspired. Tey

DO more.

But what if Im an owl? There may

still be hope. Evidence proves thatowls are adaptable and able to train

themselves to become larks if they

so wish. It is common for teenagers

to transition from owls into larks in

their later life, so if youve convinced

yourself you could have done more to

make your kid a morning person, fearnot. Its perfectly normal.


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BEDTIME RITUALS?

SLEEPING MASKA WARM BATH

TEA

READ

GLASS OF WINE

SHOWER

WORK OUTLAVENDER

MEDITATEFLIGHT MODEBRUSH TEETHTHE RIGHT PILLOWMUSIC

WRITE

TURN OFF LIGHTSTINDER.


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06

01

TIPS

02

03

04

05

WORRY & STRESS

TAKE 3 DEEP BREATHS BEFORE YOU CLOSE YOUR EYES

BUSY MIND

BEFORE YOU SLEEP, WRITE DOWN WHAT YOU WILL DO

WHEN YOU WAKE UP

DISRUPTIVE SOUNDS

INVEST IN SOME TOP NOTCH EAR PLUGS

RESTLESS ENERGY

EXERCISE IN THE DAY

INCONSISTENCY

SET A SLEEP SCHEDULE, STICK TO IT

LONG NAPS

SET A TIMER FOR 15 MINS, DONT GET UNDER A DUVET,

USE A LIGHT BLANKET INSTEAD

SLEEP STOPPER:

SLEEP STOPPER:

SLEEP STOPPER:

SLEEP STOPPER:

SLEEP STOPPER:

SLEEP STOPPER:

TIP:

TIP:

TIP:

TIP:

TIP:

TIP:


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SLEEP

IS THEMULTIPLIER

OF ENERGY.


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ENERGY

IS THEMULTIPLIER

OF DOING.


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GNIGHT

ALL.

WE SURVEYED 69 PEOPLE

ON SLEEP. THIS REPORT IS

A SELECTION OF WHAT WE

DISCOVERED.

WWW.THEDOLECTURES.COM

@DOLECTURES


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REFERENCE:ARTICLES: BOOKS:

VIDEOS

SLEEPING PILLShttp://ow.ly/OH2Jp

HEADSPACE MEDITATIONhttp://ow.ly/OH2Dq

MEDITATION HOLSTEEhttp://ow.ly/OH2AG

YOGA

http://ow.ly/OH2s7

STIMULANTShttp://ow.ly/OH1XA

THE MYTH OF 8 HOUR SLEEPhttp://ow.ly/OH27b

HISTORY OF YOGAhttp://ow.ly/OH2nX

APP: CALMhttp://www.calm.com/

8 THINGS TO DO BEFORE 8AMhttp://ow.ly/OIR8S

ELLE LUNA - MORNING ROUTINEhttp://ow.ly/OJ7ey

SLEEP & STRESS:http://ow.ly/OPtC5

PHOTOGRAPHY CREDITS

Jim MarsdenLaura Heilbrun

SLEEPFARINGSleepfaring, Jim HorneOxford University Press 2006

HOW TO SLEEP WELL EVERY NIGHTHow to sleep well every night,

Dr Guy Meadows, Orion 2014

SLEEP SMARTER: 21 PROVEN TIPS TO SLEEPYOUR WAY TO A BETTER BODY...Shawn Stevenson, Model HousePublishing 2014

HOW MUCH SLEEP DO WE ACTUALLY NEED?https://www.youtube.com/watch?v=SVQlcxiQlzI

WHY DO WE SLEEP?https://www.youtube.com/watch?v=LWUL-B9Aoopc

ONE MORE REASON TO GET GOOD SLEEPhttps://www.youtube.com/watch?v=MJK-dM-lATmM
http://www.calm.com/http://ow.ly/OIR8Shttp://ow.ly/OJ7eyhttp://ow.ly/OPtC5http://ow.ly/OM8d8http://ow.ly/OM8d8http://www.amazon.co.uk/The-Sleep-Book-Every-Night/dp/1409149102http://www.amazon.co.uk/The-Sleep-Book-Every-Night/dp/1409149102http://ow.ly/OKCF7http://ow.ly/OKCF7https://www.youtube.com/watch?v=SVQlcxiQlzIhttps://www.youtube.com/watch?v=LWULB9Aoopchttps://www.youtube.com/watch?v=LWULB9Aoopchttps://www.youtube.com/watch?v=MJK-dMlATmMhttps://www.youtube.com/watch?v=MJK-dMlATmMhttps://www.youtube.com/watch?v=MJK-dMlATmMhttps://www.youtube.com/watch?v=MJK-dMlATmMhttps://www.youtube.com/watch?v=LWULB9Aoopchttps://www.youtube.com/watch?v=LWULB9Aoopchttps://www.youtube.com/watch?v=SVQlcxiQlzIhttp://ow.ly/OKCF7http://ow.ly/OKCF7http://www.amazon.co.uk/The-Sleep-Book-Every-Night/dp/1409149102http://www.amazon.co.uk/The-Sleep-Book-Every-Night/dp/1409149102http://ow.ly/OM8d8http://ow.ly/OM8d8http://ow.ly/OPtC5http://ow.ly/OJ7eyhttp://ow.ly/OIR8Shttp://www.calm.com/

Documents

A Report on Sleep