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In this third video in our series on sleep, and really my final observations, I want to give you an overview of what the journey is like to improve your sleep. My history began in 2017 when I left my business and sold it to my partners so that I could, in part, rebuild my health. I had to reconstruct other areas too, including my personal life and some relationships. I embarked on a journey to restore my sleep because, up to that point, I had spent about a decade sleeping only two to three hours a night, even though I was in bed for about seven hours.
The Struggles of Improving Sleep
The vast majority of people who work with Tiger Medical come to us with significant bad habits around sleep and a poor mindset. These are issues we have tried to address in the two prior videos. Additionally, there's an accumulated life load that has put their bodies in a state where it’s hard to sleep. This is a multifaceted issue, and it takes time to resolve. So, I’m going to walk you through how I did it and how you can do it as well.
Trust the Process
The big takeaway I want to leave you with is that you have to trust the process. We have helped hundreds of people improve their sleep. It works. It works every time. The first step is to get data.
Using the Oura Ring for Sleep Data
One of the tools we recommend is the Oura Ring.
This ring provides comprehensive data such as heart rate variability, resting heart rate, body temperature, and the architecture of your sleep. It tells you how long it takes to fall asleep, the durations of light sleep, deep sleep, and REM sleep, and even checks your oxygen saturation levels throughout the night. Having this data is crucial because it helps us determine if you have sleep apnea, and you can't improve your sleep without addressing any airway issues.
Getting Started with an Oura Ring
So, step one is getting an Oura Ring. You can easily find them online; they cost around $300. There is also a $70 annual data package that you’ll need to hook up to Tiger Medical Institute's electronic health records. This way, we have all your data in one place, including your health score and other essential metrics.
Addressing Sleep Apnea
If your Oura Ring shows that your oxygen saturation levels are below 97%, it's important to get tested for sleep apnea. You can do this locally, or Tiger Medical has an in-home sleep apnea test kit. Alternatively, you can find a test kit online.
Sleep apnea can be managed using various methods:
- CPAP Device: Some people do really well with these, although I didn’t.
- Oral Appliances: These didn’t work well for me either.
I personally found success with an adjustable bed that elevates my head. By opening up my nasal passages and taping my mouth shut, I addressed my issue of my tongue falling back during sleep. However, this is something that must be done under the guidance of a medical professional.
Setting the Conditions for Sleep
As a busy leader, it’s critical to set the right conditions in your body for sleep. Mindfulness practices are essential. Meditation, despite being something many Type A personalities resist, is a critical skill for sleep improvement. I’m eight years into this journey and still integrating meditation into my daily lifestyle.
Diaphragmatic Breathing and MeditationPracticing diaphragmatic breathing combined with meditation can be profoundly beneficial. These relaxation practices don’t just set you up for better sleep—they also help maintain a calm state throughout the day.
Integrating Other Health Habits
Tiger Medical is creating these videos to help you integrate various health habits over time. Here are some additional practices to enhance your sleep quality:
- Time-Restricted Eating: Avoid late-night eating and opt for cleaner, whole foods.
- Daily Movement: Regular physical activity can greatly enhance sleep.
- Hydration: Proper hydration is crucial for overall health and sleep quality.
- Diet: Aim to consume real food and avoid processed items.
These habits synergize together, creating a positive feedback loop that helps improve your sleep.
Using Supplements Wisely
Using the right supplements can also help you fall asleep or stay asleep. However, always consult with your medical provider about which supplements are best suited for you. Some health food stores have knowledgeable staff who can guide you, but avoid long-term use of prescription sleep aids like Ambien due to their potential negative side effects if used chronically. These are generally meant for short-term use to get through particularly tough periods.
Incorporate Spiritual Practices
Whatever your spiritual practice, incorporate it into your overall health regimen to manage toxic emotions and achieve a peaceful state of mind. This can contribute significantly to your ability to sleep well.
The Long Journey to Consistent Sleep
Improving sleep is a long journey. You might see some improvements within the first three to four weeks by following these guidelines, but getting consistently good sleep can take anywhere from 6 to 18 months. Trust the process, implement these habits, and use data to identify what helps and what hinders your sleep.
Remember, this journey requires patience and persistence, but the rewards are well worth it. So, here's to better sleep!
"You want to be able to sleep sweet at night. You want to have a clear conscience."- Steve Adams
Conclusion
Improving your sleep is a multifaceted process that takes time, patience, and practice. By trusting the process, utilizing tools like the Oura Ring, addressing any potential sleep apnea issues, incorporating mindfulness and relaxation practices, integrating healthy habits, and possibly using supplements wisely, you can significantly enhance your sleep quality. Remember, it's a journey that takes months, sometimes even a year or more, to see consistent results, but with the right approach and persistence, you can achieve better sleep and overall health.
Here's to your journey towards better sleep! If you found this helpful, consider checking out the other videos in our series for more detailed insights.
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
