THE SLEEP - PRODUCTIVITY LINK

Podcast 12Hey everyone, welcome to my podcast‘Heart Beats of Change’So, just grab some coffee or justrelax and listen.The incredible power of sleep, risingearly morning, a bit of meditation and a dedicated yoga practice with a littlebit of warming up exercises . . . . These small intentional habits havehelped me unlock a level of clarity, energy and productivity which I never thought was possible at my age.  We spend almost one-third of our life time, on planet Earth sleeping.  Sleep is the vital Biological Process essential for physical and mental health. It allows the body to rest, repair and rejuvenate while the brain consolidates memories and processes information.  An adult typically needs 7 – 9 hours of sleep.  Quality sleep involves several stages, including light sleep, deep sleep, and REM sleep, each serving different functions. For years, I thought sacrificing sleepwas just part of chasing my dreams, I’d stay up late, thinking I was squeezingevery ounce of productivity out of my day. That’s not all, for the past 2 monthsI’ve dedicated myself to attend to my Yoga routine, which has been a gamechanger for me.  It keeps me fit,flexible and energized physically, mentally and emotionally the whole day, allbecause I sleep and wake up on time.  Andit also prepares me to face the day with strength and calmness.  It’s like giving myself a head start, anadvantage I never knew I needed. Now a few factson sleep-       Deep sleep clearswaste products like beta amyloid from the brain.-       Proper sleepreduces the risk of neurodegenerative diseases like Alzheimer’s.-       Sleep qualitydirectly influence immune responses and boosts immune system.-       Innovations inwearable devices and AI are temporary real-time sleep trackers, for moreaccurate detention of sleep disorders.-     Good sleepprevents muscle break downs.- Sleep isn’t justabout avoiding exhaustion, it’s about healing, restoring, and finding yourpotential as it is your brain’s reset button.Here are a few points to help youfollow a perfect routine for sleeping at the right time.Set a consistentsleep schedule even on week ends to regulate your internal clock.Create a relaxingbedtime routine to signal your body that, it is time to wind down.-       Limit screen timebefore bed.-       Watch yourcaffeine and heavy meals intake, close to bedtime to prevent sleep disruptions.-       Optimize yoursleep environment to promote better sleep quality and help you fall asleepfaster. This apart here a few techniques to get into sleep mode naturally,·       Blue light filtering and screen detox.·       Mindfulness and meditation Apps.White noises orAmbient sound machines.·       Wearable sleep trackers and Bio feedbackdevices. If you are interested here are a fewrecommended apps and devices. ·       Headspace (Meditation and mindfulness App)·       Calm (Sleep and Relaxation App)·       Lactofen White noise machine (Ambient Sound Device)·       Oura Ring (Sleep and Activity tracker) Imagine walking up feeling trulyalive.  Your mind clear, your body strong,your heart full, ready to face whatever the day brings.  That’s the magic of a good night’s sleep combinedwith early morning practices. So, Friends, today I invite you tostart small, sleep early and wake up just 15 minutes earlier each week andincorporate some gentle yoga or meditation into your morning schedule.   Feelthe difference.Thank you for listening.  If this episode resonated with you, thenshare it with someone who needs a little nudge. And remember, your best life, begins with a good night’s sleep and asacred energizing morning routine.   Sleep well, rise early, stretch,breathe, and I will soon see you in the next episode.This is your host Leena Madan signingoff for now.Bye till then.