Alcohol Minimalist: Mindful Drinking & Behavior Change21 Huhti 2021

Alcohol & Sleep

Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com

Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit

Today on the podcast I'm speaking to Dr. James Maas regarding sleep, sleep deprivation and how drinking alcohol impacts your sleep. Listen in for great tips on how to improve your sleep and why alcohol isn't the answer!

Sleep deprivation is widely prevalent in society and it has several deleterious consequences for your health, cognition and longevity.

Dr. Maas shared a simple quiz on how to know if you are sleep deprived:

1)Does a heavy meal, low dose of alcohol, warm room, or boring meeting make you drowsy?

2) Do you fall asleep within 5 minutes of getting into bed?

3) Do you need an alarm clock to wake up?

4) Do you sleep extra hours on weekends?

5) Are you sleepy right now?

If you answered yes to two or more of these questions you are pathologically sleep-deprived.

Strategies for getting better sleep:

1) Determine your sleep requirement-how many hours do you need? For most people they need at least one hour than what you are getting right now.

2) Go to bed at the same time and wake up at the same time every day.

3) Keep your bedroom cool and no light.

4) No caffeine after 2:00 pm every day.

5) No alcohol within three hours of bedtime.

6) Exercise but not too heavy exercise close to bedtime.

7) Do cognition activities including a "power nap".

To learn more about Dr. Maas visit:

https://jamesmaas.com/

Find his books here: Power Sleep

To learn more about Sleep Doctor products:

Sleep Doctor PM

★ Support this podcast ★

Tämä jakso on lisätty Podme-palveluun avoimen RSS-syötteen kautta eikä se ole Podmen omaa tuotantoa. Siksi jakso saattaa sisältää mainontaa.

Jaksot(374)

Revisiting-Think Thursday: Practicing Gratitude-The Brain Science

In this special revisited Thanksgiving edition of Think Thursday, Molly reflects on the transformative power of gratitude—how it can reshape your mindset, elevate your mood, and even improve your phys...

27 Marras 202511min

Health, Healing & The Holidays with Deb Gutierrez

In this heartfelt and empowering conversation, Molly Watts welcomes Deb Gutierrez, a seasoned nutritional therapist and friend of the show. Deb shares her powerful story of surviving a life-threatenin...

24 Marras 202542min

Think Thursday: Hope, Science & Still So Far to Go-The Fight Against Alzheimer's

In this Think Thursday episode, we're diving into a subject that touches millions of lives — Alzheimer’s disease.Molly shares recent, promising research on dementia and cognitive decline while weaving...

20 Marras 202512min

A Sommelier's Story of Creating Change with Jillian Fontana, Mod Elixirs

In this inspiring episode, Molly welcomes special guest Jillian Fontana, a certified sommelier and founder of Mod Elixirs, a new line of thoughtfully crafted alcohol-free beverages. Jillian shares her...

17 Marras 202540min

Think Thursday: The Power of Visual Triggers

In this Think Thursday episode of the Alcohol Minimalist podcast, Molly explores how visual triggers—those subtle, often overlooked cues in your environment—powerfully influence your behavior. Whether...

13 Marras 202510min

Revisiting: How to Avoid Binge Drinking

Episode Summary:In this timely revisited episode of the Alcohol Minimalist Podcast, Molly dives deep into the topic of binge drinking—what it is, how it affects your brain, and most importantly, how t...

10 Marras 202533min

Revisiting-Think Thursday: The Privilege of Self-Improvement-Why It's Awesome to be Human!

Welcome back to a revisited edition of Think Thursday from the Alcohol Minimalist Podcast. These Thursday episodes are all about understanding your brain, challenging outdated thought patterns, and us...

6 Marras 202515min

How Your Environment Shapes Your Drinking Habit

In this episode of the Alcohol Minimalist podcast, Molly explores how your environment—your physical space, routines, and sensory cues—quietly shapes your drinking habits. From the shape of your glass...

3 Marras 202516min