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Salud: Sleep Routine

Welcome to Week 3 of the Salud: Sleep.

So many times I have heard people say, I will catch up on my sleep this weekend.


But can you really catch up?


Most people need between 7 - 9 hours of sleep a night. You may think you’re just fine on four hours – and everyone is different – but over the long-term that is harming your wellbeing.


Let’s say you had an extra busy work week and you only slept 5 hours a night all week. By the end of the week you would have a 10 hour sleep debt. 10 hours of sleep that you can't make back up, not even with extra weekend sleep. You might sleep ten hours on Saturday and feel great when you wake up. Then as the day progresses you will start to feel the consequences of lost sleep as your brain keeps an exact accounting of how much sleep it is owed.


Also, prolonged sleep debt and the havoc it wreaks on the body, particularly the impact on several hormones, can ultimately lead to Adrenal Fatigue, which is a chronic condition that can take years to repair.

The question isn’t, do you need more sleep. The question is how can you change your sleep habits to get the sleep you need?


Start with making sleep a priority. The fact that you’re even working through this program is a great start.


Commit to getting 7 to 9 hours of sleep a night.

You Might Not Know

  • 100 million Americans live with treatable, chronic pain.

  • Nagging pain and joint aches are the leading cause of missed work nationally.

  • Chronic pain accounts for over 45% of all disability claims.


Weekly Objective

  • Explaining the importance of posture and your hips.

  • Learn how improving hip function can dramatically improve posture and alleviate pain in other areas of the body.      

  • Perform exercises that will balance and improve the structure and function of your hips, gluteus, and spinal muscles.

Sleep Basics

Why is posture so important? If you have bad posture, it means you have a muscular imbalance.  Chronic musculoskeletal issues can be attributed to bad posture. We are looking at hip alignment, foot alignment, and knee alignment put together in this program. Better posture and better muscle balance can improve functionality and reduce pain, better balancing your muscles.  Regardless of if work or play, musculoskeletal issues can impact your everyday life. If you can’t golf because your back hurts or engage in physical activity because your knees hurt this will impact your quality of life. In week one we will focus on hip health, back health in week two, and we finish with knee health in week 3.  When we look at how the whole body works, the hips are the foundation of the spine that supports your head and neck.

Your Weekly Behavior

Sleep Habit – Firstly it's important to understand what your sleep profile is. There are three different profiles, Owls (people who go to bed late and want to wake up late), Larks (those who go to bed earlier and get up earlier) and Intermediaries (those who have a relatively normal sleep cycle). Find your sleep profile at https://www.surrey.ac.uk/features/sleep-quiz-are-you-owl-or-lark


  • Try to practice deep breathing techniques before bed to help you relax, click here to find out how! (www.sleepcouncil.org.uk/seven-steps-to-a-better-nights-sleep/) 


  • Keep a notebook on your bedside table. Writing down any worries or even your to-do list helps to clear the mind. 


  • Create a wind down routine an hour before bed. Routines that are associated with sleep signal the brain that it's time to wind down - think a warm bath, having a milky drink, reading a book or listening to soothing music. 


  • It's important to eliminate the factors in your bedroom that could be causing you disturbed sleep - look at the temperature of the room, the lighting, your bed to make sure you have the perfect sleep environment. (www.sleepcouncil.org.uk/perfect-sleep-environment/) 


  • Avoid screen time (that includes smartphones, tablets and TVs) an hour before bed as it has an effect on the time it takes for you to fall asleep. 

*If you’ve had a previous injury or have any other medical concerns, consult a qualified healthcare professional before participating in the Salud Sats: Move! program. 

Bonus Practice - 

This week, give yourself permission to say NO. No to invitations that will drain you, no to working late, and no to giving in to consumer culture. Aim to say no at least once this week when you would usually say yes out of habit or to please others. This act requires us to pause before we respond and choose an answer that resonates with our own needs. Another simple, but radical practice. 


Here are a few meditation apps that we love.

  1. UCLA Mindful – free 

  2. Insight Timer – 30,000 free meditations, with option to upgrade


Exploring a variety of meditations from diverse teachers creates a more well-rounded practice, which is one reason why meditation apps are so beneficial. 

Continue to Salud: Mindful
Week 7: Mindfulness for the Bitcoin Hodler

We are here to support you on your bitcoin journey, so please reach out to saludsats@protonmail.com with questions, comments or feedback on the program and your experience. Download the program PDF or save the site URL to access program anywhere you go!

Download Salud: Sleep here.  You can find the complete 9-Week Salud: Health Action Plan here. 

URL: saludsats.com/sleep


“Meditation is not evasion; it is a serene encounter with reality.” – Thích Nhất Hạnh