Tag: sleep

Sleeping Tips for New Parents & Patients Owning Their Care – Movement Debrief Episode 6

If you missed yesterday’s Movement Debrief live, you missed a doozy.  We discussed the following topics: What strategies new parents can use to maximize the little sleep they get Ways to give patients ownership in their care There are a few products I mentioned or are relevant that you may want to check out: Recommended Relevant Resources Take a Nap, Change Your Life Metashred Diet Found My Fitness Podcast by Rhonda Patrick Tim Ferriss Podcast featuring Rhonda Patrick Meditation Apps Headspace Calm Insight Timer (free) Nootropic Supplements for Alertness Foursigmatic Mushroom Coffee Teacrine – Shoot for 150mg/day Blue Light Blocking Systems blue light blocking glasses f.lux – a blue light blocking app for your computer. Syncs with sunrise and sunset Circadian Rhythm Devices NatureBright Sunlight Plus Light and Ion Therapy Lamp – For use when you live in an area with poor sunlight. Helps stimulate alertness. Also shoots negative ions, which has a bit of research, at least with earthing, to favorably impact heart rate variability. Zero (free) – An app that promotes circadian fasting. Ensures you stop eating before sunset. Sleeping Tips for New Parents Patients Owning Their Care  

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He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation

A 16 game losing streak. Worst record in the league. 8 rookies. We were in dire straights. Could we fix it in 2 hours?!? The NBA travel schedule is one of the hardest in pro sports. 82 games in a season plus playoffs. Several back-to-back games that require time zone changes, late nights, early mornings, and playing nightly at a high level. And a high level of sleep deprivation. Fortunately, many NBA teams, including the one I worked for, take whatever measures possible to ensure our guys get enough sleep. They modulate flight times, stay in the best hotels, and use their unlimited budgets to improve sleep quality. We call that soft where I come from. My domain—the NBA D-league. Home of the worst schedule in professional sports. I can’t even call it a nightmare because you don’t sleep enough to hit your REM cycle. Let’s take a look at this disastrous schedule.

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Continuing Education: The Complete Guide to Mastery

75 That’s my number. No, not that number.   75 is the number of continuing education classes, conferences, home studies, etc that I’ve completed since physical therapy school. Though the courses are many, it was probably too much in a short period of time. When quantity is pursued, quality suffers. Sadly, I didn’t figure out how to get the most out of each class until the latter end of my career. Two classes in particular stand out: Mobilisation of the Nervous System by the NOI Group, and ART lower extremity. Yes, the content was great, but these classes stood out for a different reason. You see, instead of just doing a little bit of prep work, I kicked it up a notch. I extensively reviewed supportive material, took impeccable notes, and hit all the other essentials needed to effectively learn. I was prepared, and because I was prepared I got so much more out of these classes than my typical fair.  The lessons learned in those courses stick with me to this day. For the stuff you really want to learn, I’ll encourage you to do the same. Here is the way to get the most out of your continuing education. By the time you are done reading this post, you’ll understand why I now recommend a more focused learning approach and fewer courses. Let’s see how to do it.  

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Course Notes: BSMPG 2015

#Bestconferenceevaahhhhh I shipped off to Boston to attend my first ever BSMPG summer symposium. And it was easily one of the best conferences I’ve ever been to. There was an excellent speaker lineup and so much of my family. Art Horne really put on a fantastic show. If you haven’t been to BSMPG before, put it on your to-course list. It is one of the few courses that has a perfect combination of learning and socializing. I hope to not miss another. Instead of my usual this person talked about that, let’s look at some of the big pearls from the weekend.   Why Sapolsky Doesn’t Get Ulcers In one quote Robert Sapolsky summed up my current foundational premise to rehabilitation and training: “The stress response returns the body to homeostasis after actual or potential threats.” ~ Robert Sapolsky   Regardless of what your malady is, it can probably be linked back to the stress response gone awry. The specifics become irrelevant because the stress response occurs nonspecifically. This response works best against acute crises. Guess how we screw it up? Chronic stressors. Human stressors are quite different from other species’ as we have the capability of inducing this stress response psychosocially. Gazelles on the Serengeti don’t have to worry about student loans.   We can see how chronic stress becomes an issue when you look at what occurs in the stress response: Glucose travels to the bloodstream to mobilize energy. Increased cardiovascular tone, heart rate, and blood pressure. Decrease long-term building projects such as

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