Rest

Intro 0:45- R is for Rest/Sleep/Recovery 1:43 Glymphatic System- brain’s detox system. 3:06 Sleep Debt- your body keeps the score! 3:38 Circadian Rhythm- implementing morning light helps you sleep better at night! 5:00 Sleep Hygiene- you're not too old for a bedtime routine. 6:20 Waking at 3am? Often this is liver time. 9:14 Caffeine timing 10:21 Exercise timing 10:46- King coffee 12:15- Aim for 7-8 hrs for adults INSIGHT TIMER 14:00- The magic 10-2 window 15:15- Mouth Breathing and Snoring A Great Biologiacal Dentist who teaches about this is Blodgett. WHOOP or Oura Ring 17:37- Mouth-Taping Read “Breathe” by James Nestor To find someone to help evaluate your airways, use https://www.thebreatheinstitute.com. 21:37 please reach out with Q’s at www.thewellnessgahm.com