Neurotransmitters and Sleep

Workshop Resources

Here you will find everything you need to complete your homework.
Morningness-Eveningness Questionnaire
The is the traditional morningingness-eveningness questionnaire which consists of 19 questions and will help you determine your tendency to be more of a "lark" or and "owl."

Additional Resources

Here you will find additional resources to help further your knowledge on this module topic.
Melatonin Rich Foods
These are great foods to avoid in the early hours of the day when you want to stay awake, and enjoy them as part of your dinner or an after dinner snack to help you start the cycle of sleep.
BLOG POST- How artificial light is wrecking your sleep, and what to do about it
by Dr. Chris Kressor
Many experts feel that our excessive use of communications technology (e.g. cell phones, laptops, television, etc.) is driving this significant level of sleep deprivation. This article discusses the consequences of blue light on sleep, and how to make changes without throwing your laptop out the window.
Blue Light Blocking Glasses
From stylish, to down right silly, this blue light blocking glasses can save your body from migraines, eye strain and make sure your body is capable of receiving the signals that it is time for bed!

The chiliPAD Sleep System

Temperature and light- the two factors that affect your sleep the most. With chiliPAD (or something similar), water is used to achieve optimal body temperature during sleep. Science has shown that we sleep deeper and increased recovery at a cooler body temperature. Our core body temperature should naturally drop every night, but for lots of people and lots of reasons it doesn't. With Chili, let's all be morning people again.

Light Recommendations

The Human Charger Earbuds
Revolutionary HumanCharger® device is for your well-being and channels bright light directly to the light-sensitive regions of the brain, right where it is needed the most.
HumanCharger® can be used to increase energy levels, improve mood, increase mental alertness, reduce the effects of jet lag and keep winter blues at bay.
Aura® Day Light Therapy Lamp, 10,000 Lux of Full Spectrum Bright Light with Adjustable Lux Dial and Timer- 100% UV Free.
This is the lamp I use when doing a phase shift/phase delay for travel, or if I just need a pick-me-up in the later afternoon, especially in the winter! These style lights come in many different sizes with multiple features.
Wake Up Light Alarm Clock
Business Insider recently reviewed multiple wake up light alarm clocks and chose their top pick (Philips Wake-Up Light Alarm Clock). The article reviews their considerations (which you should also consider) when looking for a better way to wake up in the most natural way possible.
Phase Advance/Phase Delay Schedule
This is an article, including an example, of how to properly phase advance or phase delay your circadian rhythm during travel across time zones.
Have an iPhone?
Keep Your Night Vision Sharp with the iPhone's Hidden Red Screen- learn the key strokes to utilize this feature on your iPhone.

Recommended Podcasts and videos

#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more.

This is a 3 part series that I can not recommend highly enough. You will basically get the highlights of Matthew Walkers book, Why We Sleep, in this series (which you can and should still read). In part 1, he describes the different stages, and cycles, of sleep, including what he calls the 4 pillars of sleep, and how they contribute to memory consolidation and numerous important pathways to mental health.
#53- Ben Bergeron, 10 Principals for Better Sleep

In this episode, Ben discusses talking about developing better sleep habits & why optimizing our sleep is an important part of optimizing our health. This podcast is specifically created for athletes, and optimizing athletic performance, but the tips he suggests in this podcast are great reminders for all of us around getting better sleep!
TED Talk: Matthew Walker
Is Sleeping your Superpower?

Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.
TED Talk: Lisa Genova
What can you do to prevent Alzheimer's disease?

Alzheimer's doesn't have to be your brain's destiny, says neuroscientist and author of "Still Alice," Lisa Genova. She shares the latest science investigating the disease -- and some promising research on what each of us can do to build an Alzheimer's-resistant brain.

Book Recommendations

Why We Sleep
by Matthew Walker
The Power Of When
by Michael Breus

Workshop Re-Cap Audio File

The "cliff-note" audio file of the weeks workshop will be posted 48 hours after the workshop. It is in no way intended to replace class attendance, but we all know that things come up and making it to 100% of the workshops may not be possible. In that case, please review the audio file to get caught up on the currently happenings in the program. If you still have questions, or would like more personalization on this module topic, please schedule a consultation HERE.