sleeping position

Episode Highlights With Dr. Martone

• How he raised a deer! 
• The real truth on the optimal sleep position and why we can have trouble sleeping that way
• Best sleep posture tips and how to benefit from them
• Sleeping on the left side during pregnancy and how to get back to good sleep posture after birth- is it really true not to sleep on the back during pregnancy?
• The reasons we toss and turn at night: pain, safety, and how to fix it
• You are really only in control of how you fall asleep so to give yourself the best chance of staying asleep, you want to master falling asleep
• How breath and respiration affects sleep
• The vagus nerve controls 80% of the parasympathetic nervous system and how to support it during sleep
• Other ways to support the vagus nerve
• How to use scent to improve sleep and induce deeper states of relaxation
• Why we need more sleep in the winter and how this can help the immune system
• Your heart is one of the only organs that can metabolize cortisol in high doses so things like exercise and sauna can help regulate cortisol 
• One hour of sleep before midnight is worth two after
• The real deal on alcohol and the impact for sleep
• His take on melatonin and how/when to use it or not
• Don't think yourself to sleep. Instead, remember yourself to sleep and how to use memory to help yourself sleep better (cool tip)
• What it means when we do and don't remember our dreams

Resources We Mention

• Dr. Peter Martone - website - Use code Katie15 for a discount
• Oura Ring
• Magnesium for better sleep
• Dreamland Baby
• Book: Atlas Shrugged by Ayn Rand
• Book: The Zig Zag Principle by Rich Christiansen

This weeks topics: 

1. Cuing abdominal muscles for breathing
2. Sleeping position fix
3. Connective tissue yield and timing
4. Programming and superimposing capabilities

0:00 This Q&A is with Alex who has a situation where a physical constraint may be interfering with effective breathing. In many cases, the solution to the problem will be determined in real time as you coach them through an activity. This video offers coaching cues and recommendations for techniques as you work through the process.

10:23 This Q&A is with Anat who initially had a question about head and neck positioning during activity, but then shifted discussion toward sleeping positions. While there may be some accommodation for comfort required at times, as with movement, sleep position is about recapturing options during the day.

24:43 This Q&A is with Alex who asked a foundational question regarding connective tissue yielding behaviors. This allowed us to dig into some specific representations about how this behavior influences the elements of timing and energy transfer during activities. Some great stuff here.

38:49 This Q&A is Part 1 of a discussion of programming and organization of training with Greg. Looking at how you can superimpose movement with other qualities such as force production without interfering or minimizing the decline of capabilities is one of the great challenges of how you organize training. This was a long discussion that covers a lot of ground.

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