Ashley Mason and sleep routines

After I experienced sleep/back problems yesterday I opened the podcast by Peter Attia and it was advice about sleep hygiene. "In this episode, Ashley Mason provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene, explores the impact of temperature regulation, blue light exposure, and bedtime routines." We learned a lot and refreshed our memories on things we knew but weren't doing, 

The Peter Attia Drive: #341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.

One thing she mentioned was don't listen to podcasts in bed--oops! (or watch TV or read a book or read e-mail) Last night we stayed up until 11 and finished watching Chip and Joanna redecorate a hotel before going to bed.

The word on exercise

A quote from my new book, "Outlive," by Dr. Peter Attia (c. 2023).

"So if you adopt only one new set of habits based on reading this book, it MUST be in the realm of exercise. If you currently exercise, you will likely want to rethink and modify your program. And if exercise is not a part of your life at the moment, you are not alone--77% of the US population is like you. Now is the time to change that. Right now. Even a little bit of daily activity is much better than nothing. Going from zero weekly exercise to just 90 minutes per week can reduce your risk of dying from all causes by 14%. It's very hard to find a drug that can do that." p. 218

 
Dr. Attia has a podcast. Interviews interesting people.

Bob had an appointment with his cardiologist this morning and he said something very similar. Although Bob never took a pill before 2020, he now has a handful every morning. His doctor said that his regular exercise program is worth more than all of them.

Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging - PMC (nih.gov)