Unlock the Secrets to a Better Night's Sleep

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• Daily Meditation May Work as Well as a Popular Drug to Calm Anxiety

• Understanding Sleep and How to Improve it

• Mastering Habits & Cultivating Self-Awareness

Daily Meditation May Work as Well as a Popular Drug to Calm AnxietyApril Fulton

Lights, Camera, ... Are you struggling with anxiety and looking for an alternative to traditional medications? A recent study in JAMA Psychiatry has some exciting news for you. Researchers found that an intensive eight-week mindfulness meditation program, known as Mindfulness-Based Stress Reduction (MBSR), can be just as effective as the popular anti-anxiety medication Lexapro in reducing anxiety symptoms. This is the first time such a comparison has been made, providing strong evidence for the potential of mindfulness-based interventions as a treatment option for anxiety. MBSR, which was developed over 40 years ago, teaches individuals to focus on the breath and direct attention to the present moment, rather than dwelling on the past or future. By learning to observe negative thoughts without judgment, MBSR can help calm anxiety. So, before reaching for that pill bottle, consider giving mindfulness a try.Action!

• Start the habit of practicing Mindfulness-Based Stress Reduction (MBSR) to reduce anxiety. Join a class at a local clinic or find an online program or app.

  • Practice regularly: Like any skill, mindfulness takes practice to become effective. The study in the article had participants practice for 45 minutes a day, along with weekly classes.

  • Be patient: Mindfulness is not a quick fix, but a long-term approach to managing anxiety.

  • Keep an open mind: Mindfulness is not a one-size-fits-all solution, and what works for one person may not work for another.

  • If you’re taking medications for anxiety, don’t stop it without consulting your doctor.

Understanding Sleep and How to Improve itDr. Matthew Walker & Dr. Peter Attia

Lights, Camera, ...In this episode of The Drive, Dr. Matthew Walker dives deep into the world of sleep and explores its crucial role in our overall health and well-being. The episode debunks the myth that sleep is laziness, and instead, emphasizes that it is the foundation of health, essential for de-risking just about every disease that is killing us in the developed world. The episode explains the mechanism of sleep, the different stages of sleep, and how they affect the body. It also cover the pros and cons of napping, sleep hygiene, wind-down routines, optimal temperature for sleep, and how Matt's thinking on blue light has changed. Short naps can have benefits on learning and memory but it also takes away sleep pressure which can exacerbate nighttime sleep issues. The discussions highlight the importance of regularity, light, temperature, and avoiding certain substances like alcohol and caffeine in the evening. The episode also mention the idea of removing clock faces, technology from the bedroom, and setting manageable goals. It emphasizes the importance of recognizing that sleep is not a light switch and it takes time to descend down to a stable night of sleep.Action!

• Plan for 8-9 hours of time in bed to get 7-8 hours of total sleep, keeping in mind that sleep efficiency may vary due to the time it takes to fall asleep and potential waking during the night.

• Naps as short as 17 minutes can produce benefits in terms of learning and memory, as well as cardiovascular health. However, if experiencing difficulty with falling asleep, avoid naps during the day to build up sleep pressur

• Ensure exposure to complete darkness at night and daylight during the first half of the day to regulate circadian rhythm.

• You need to get cool to get to sleep as your body recognizes a drop in core body temperature as the signal to fall asleep. Try taking a hot bath or shower before bed, as the heat will radiate out of your core and lower your body temperature.

• Keep the room cool (18 °C / 65 °F) during the night, and raise the temperature in the last 15 minutes of sleep to help wake up feeling less groggy.

• Don't lay in bed awake as it can train the brain to associate the bed with wakefulness. If awake for 20 minutes, get up and do something else and only return to bed when feeling sleepy.

• Avoid caffeine and alcohol in the evening as they negatively impact sleep quality. Alcohol is a sedative - it helps you fall asleep (or often more unconcious than actually asleep), but the sleep quality reduces significantly.

• Remove clock faces and electronic devices from the bedroom. Knowing the time can increase anxiety and the use of electronic devices can lead to “sleep procrastination”. Example would be scrolling through your phone looking for that next interesting thing and procrastinating the process of putting your mind to rest.

• Avoid using sedative hypnotics such as Ambien or Lunesta as they don't help getting into good sleep stages, and the FDA updated its mortality risk warnings regarding those sleeping pills because of an increased risk of death.

Mastering Habits & Cultivating Self-AwarenessJames Clear & Tim Ferriss

Lights, Camera, ...Are you tired of struggling to stick to your habits? Want to know the secret to building good habits and breaking bad ones? Look no further than James Clear, the bestselling author of Atomic Habits! In this episode of the Tim Ferriss Show, James shares his easy and proven ways to build good habits and break bad ones. He explains how creating the right environment, reducing friction, and consuming the right content can help us achieve our goals. He also points out that our habits shape our identity, and that every action we take is a vote for the type of person we want to become.Action!

• Create an environment that supports your desired change. For example, if you want to exercise more, make sure your gym clothes are easily accessible and you have a workout buddy to keep you accountable.

• Reduce the friction to make sticking to your habits easy. For example, if you want to read more, keep a book by your bedside and make it your last activity before sleeping.

• Allow yourself to reduce the scope of your habits but stick to the schedule. For example, if you can't do your full 45-minute workout, do a shorter 15-minute workout instead.

• Be mindful of the content you consume. It shapes your thoughts and ideas. For example, if you want to develop a positive mindset, surround yourself with positive people, videos, books, and podcasts.

• Be willing to quit books fast. There is too much good information out there to get stuck on something that doesn’t serve you.

• Try replacing bad habits instead of reducing or elimnating them. For example, if you want to reduce your caffeine intake, try drinking decaf coffee or tea instead.

• Make good habits attractive, easy, and obvious to do. For example, make your gym clothes easily accessible and visible, and put a reminder on your phone to do your habit. Increase friction for bad habits, for example, unsubscribe from notifications and delete apps that distract you.

TOOL TIP

Noisli: A free online tool that provides background sounds that help to mask annoying noises in order to help you reduce stress, improve focus and boost productivity.

FUN FACT 

Cosmic Latte is the average color of the universe. 

If you enjoyed today's newsletter, please share it with your friends and family!If this email was forwarded to you, consider subscribing to receive them in future!

Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.