Hello Viewer,

For some people, it’s their diet; for others, it's drinks and extracurricular recreational fun. Personally, sleep is my biggest pitfall. I wish I could get more of it, but I tend to relapse time and again.

In Edition #60, we Step It Up with a strategy to get Deeper and REM Sleep!

P.S. If you are a light sleeper like me, read until the end for a 3-point wrap-up.

ICYMI:  #59 REMOVE THESE INGREDIENTS 

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Today's Lookahead 👀

1. Sleep Deprivation⚡️101 SLEEP ON IT

2. 👁️ OVE’S GUIDE TO MORE SLEEP 🛌

3. MINDFUL PRACTICE 🧠 4-7-8 Meditation

4. 💪🏾 WEEKLY WORKOUT NIGHT STRETCH

_{Sleep Deprivation⚡️101}

SLEEP ON IT

The Effects of a Lack of Sleep

We’ve all experienced that groggy, fuzzy-headed feeling after a night of too little sleep. However, the effects of sleep deprivation go far beyond fatigue.

Short-term effects of sleep deprivation can make you feel like you’re running on E, at half capacity and scattered like a puzzle set that is missing pieces. As well as:

• Cognitive impairment: Memory, focus, and decision-making suffer, making tasks feel like mental marathons.

• Emotional instability: Increased irritability and heightened stress make it harder to regulate emotions. It’s like trying to stay calm while your head is engulfed in flames🔥 .

• Physical fatigue: Your body struggles to recover, which is devastating for an athlete. Reaction times slow down, making you less coordinated and accident-prone.

Over time, the long-term effects become even more severe:

• Chronic health conditions: Lack of sleep can lead to high blood pressure, heart disease, diabetes, and obesity.

• Mental health issues: Anxiety, depression, and chronic stress are often linked to poor sleep habits.

• Impaired immune system: Your body’s ability to fight off illness declines, leaving you vulnerable to infections.

Sleep deprivation is often compared to being intoxicated. After just 17 hours of being awake, your cognitive function can mirror that of someone with a blood alcohol concentration (BAC) of 0.05%. After 24 hours, you may feel as impaired as someone with a BAC of 0.1%—above the legal driving limit in many countries. Not to mention the brain chemicals involved, like cortisol (stress hormone) and adenosine (sleep pressure), which can spiral out of balance, making it even harder to sleep soundly.

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_{👁️ OVE’S GUIDE TO}

MORE SLEEP 🛌 

For Light Sleepers and Busy People

For those with tight schedules or who struggle to stay asleep, tweaking your routine can make a world of difference. Here are some strategies to optimize your rest:

• Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your internal clock (circadian rhythm). Stick to a routine even on weekends to avoid disrupting your sleep cycle.

• Wind-Down Routine: Spend 30 minutes before bed relaxing with activities like reading, stretching, or calming music. Avoid screens, as blue light from phones and TVs can interfere with melatonin production.

• Cut Caffeine Early: Limit caffeine (as amazing as it is) intake after midday. While it may help you power through the afternoon, it stays in your system for hours, making it harder to fall asleep at night.

• Optimize Your Environment: Make your bedroom a cool, dark, and quiet sleep haven. Blackout curtains, a sleep mask, white noise or binary beats, and a comfortable mattress can significantly improve sleep quality.

1. Prioritize Sleep as Non-Negotiable

• Why: Busy schedules often push sleep to the bottom of the priority list, but treating it like an essential part of your routine improves productivity and well-being.

• Tip: Schedule your sleep time as you would an important meeting. Aim for at least 7 hours, even if split between night and day (naps).

2. Master the Power Nap

• Why: If you're busy or struggle with long sleep periods, short naps (10-20 minutes) can boost alertness without affecting nighttime sleep.

• Tip: Set an alarm for 15-20 minutes. Keep naps early in the day to avoid disrupting your sleep cycle.

MINDFUL PRACTICE 🧠 

4-7-8 Meditation

The day's stress can sometimes keep you awake long after your head hits the pillow. The 4-7-8 breathing technique is a simple but powerful way to calm your nervous system and ease into sleep.

Here’s how it works:

1. Inhale for 4 seconds through your nose, slowly and deeply.

2. Hold your breath for 7 seconds, allowing your body to absorb the oxygen.

3. Exhale for 8 seconds, emptying your lungs.

Repeat this cycle 4-8 times.

3 Benefits of 4-7-8 Meditation:

• Reduces Stress: This technique calms the body and mind by engaging the parasympathetic nervous system, lowering stress and anxiety.

• Slows Heart Rate: The extended exhale helps to reduce heart rate, making it easier to relax into sleep.

• Balances Oxygen and Carbon Dioxide: It regulates the levels of oxygen and carbon dioxide in your system, promoting calm and preventing shallow breathing or hyperventilation.

_{💪🏾 WEEKLY WORKOUT}
NIGHT STRETCH 

Weekly Workout: Night Stretch

Here’s a quick stretching routine to release tension and prepare your body for restful sleep. These nine stretches can be done right before bed, with no equipment needed.

Duration: 10 minutes   Frequency: 5-7 weekly 

Download a copy of this week’s workout below 👇

_{WRAP UP 📋}
SLEEP BETTER
FEEL BETTER

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}