Greetings

G’day everyone,
Greetings from Thailand!
We arrived here on Monday and will be staying for 3 months.

Our aim while we are here is to:

• enjoy long beach walks before breakfast,

• swim daily (or in my case, a paddle),

• do Yoga several times a week,

• become Muay Thai badasses,

• workout daily, and

• eat healthily
  (of course!!)
  

So far so good - but it's early days.

Employed some jet lag avoidance tips for the journey and they seem to have worked as jet lag hasn't hit awfully bad.
The first 2 days were a little groggy but now we seem ok.

I’ll post our ”jet lag story” in the wellbeing tip section below.

The quote

The post

5 Mistakes People Make About Sleep

❌ 𝗠𝗶𝘀𝘁𝗮𝗸𝗲 𝟭: 𝘉𝘦𝘭𝘪𝘦𝘷𝘪𝘯𝘨 𝘴𝘭𝘦𝘦𝘱 𝘪𝘴 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘢𝘬.
The truth? Sleep is for the peak performers, the high achievers, the ones who value their mental clarity.

❌ 𝗠𝗶𝘀𝘁𝗮𝗸𝗲 𝟮: 𝘉𝘶𝘳𝘯𝘪𝘯𝘨 𝘵𝘩𝘦 𝘮𝘪𝘥𝘯𝘪𝘨𝘩𝘵 𝘰𝘪𝘭.
The blue light from your devices is telling your brain it's daytime, messing with your body's natural sleep-wake cycle.

❌ 𝗠𝗶𝘀𝘁𝗮𝗸𝗲 𝟯: 𝘌𝘢𝘵𝘪𝘯𝘨 𝘩𝘦𝘢𝘷𝘺 𝘮𝘦𝘢𝘭𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘥.
Your body's digestion process can affect your sleep quality, and not in a good way, my friend.

❌ 𝗠𝗶𝘀𝘁𝗮𝗸𝗲 𝟰: 𝘛𝘩𝘦 '𝘐'𝘭𝘭 𝘴𝘭𝘦𝘦𝘱 𝘸𝘩𝘦𝘯 𝘐'𝘮 𝘥𝘦𝘢𝘥' 𝘮𝘦𝘯𝘵𝘢𝘭𝘪𝘵𝘺.
Acting on this belief will bring the conclusion sooner than you think.
Actually, quality sleep can extend your life, boost your cognitive function, and supercharge your productivity.

❌ 𝗠𝗶𝘀𝘁𝗮𝗸𝗲 𝟱: 𝘐𝘨𝘯𝘰𝘳𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘰𝘸𝘦𝘳 𝘰𝘧 𝘢 𝘴𝘭𝘦𝘦𝘱 𝘳𝘰𝘶𝘵𝘪𝘯𝘦.
Consistency is key in sleep, just as it is in your workout regime or nutrition plan. Go to bed and wake up at the same time each day.
Including weekends!

+++

 
𝘿𝙤𝙣'𝙩 𝙎𝙡𝙚𝙚𝙥 𝙊𝙣 𝙎𝙡𝙚𝙚𝙥!
𝘽𝙚𝙘𝙤𝙢𝙚 𝙖 𝙨𝙡𝙚𝙚𝙥 𝙘𝙝𝙖𝙢𝙥𝙞𝙤𝙣.
𝙎𝙩𝙖𝙧𝙩 𝙬𝙞𝙩𝙝 𝙫𝙖𝙡𝙪𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙨𝙡𝙚𝙚𝙥.

✅ 10 - 10 hours before bed, no more caffeine

✅ 4 - 4 hours before bed no intense exercise

✅ 3 - 3 hours before bed no more food

✅ 2 - 2 hours before bed no more fluids

✅ 1 - 1 hour before bed, off with the blue lights

Remember: your sleep is your secret weapon.
It will make you a better human, and
𝗕𝗲𝘁𝘁𝗲𝗿 𝗔𝘁 𝗟𝗶𝗳𝗲

The AI byte

I hope this counts as AI related: I used ChatGPT to generate this editions sleep related quote.
I prompted ChatGPT to which draw inspiration from the stoic’s, and so it crafted an original piece based upon Seneca’s work.

The wellbeing tip

Jet Lag

There’s a lot of advice like:

Leading up to your flight start shifting your sleep schedule to match the time zone of your destination, by 15 minutes or so each day.

Taking melatonin supplements to nudge your circadian rhythms when you arrive

Avoiding light when you arrive until next day

Timing your flights to land at dinner time / evening

There’s also an interesting looking app called Timeshifter
(disclaimer: I haven’t try the app)

I’m sure the advice tips all work, but not all of us have the time and planning luxury to employ these tactics - or even want to take supplements.

Here’s what we did:

We were flying from London at 1430, landing in Bangkok at 1300 local time - via Doha with a 3 hour layover at Doha.
Long assed day.

For 2 days before we flew, we got plenty of sleep, avoided stress, stayed as chilled as possible.
We didn’t leave packing until the last minute, got to the airport early etc etc

We packed eye masks and neck supports for our on board sleeping. We just slept when we wanted - impossible to fight it on a plane I find.

Mucking around with circadian rhythms can affect your immune system and digestion, so we ate as clean and as healthy as possible while we travelled.
We made sure we had healthy snacks on board: fruits, nuts and plenty of water.
And made sure we didn’t risk any new cuisines!

When we arrived we allowed ourselves short 20-30 minute naps and stayed up until 9, 10pm.
We made sure we got up earlyish in the morning (around 8am) and got sunlight into our eyes as soon as we could (always sunlight before screen light).

We then used the apartment complex’s gym, for gentle workouts but nothing too taxing (due to circadian rhythm disruption messing with immune system)
Early sunlight + activity early in the day are great for re-cueing our circadian rhythms.

When tired during the day, allowing 20-30 minutes naps but no later than 2pm.
The first day we were a little groggy, but working on re-cueing the circadian rhythms really helped.
We also made sure to have minimal caffeine for the first couple of days, to avoid any further disruptions to sleep cycles - a worthwhile sacrifice guys.

In summary:
- 48 hours before travel: sleep well, chill.
- Don’t pack last minute, and do get to airport early.
- Don’t fight sleep urge during flight.
- Eat healthy as possible.
- Hydrate
- Day naps are ok but only 20-30 minutes, and no later than 2pm
- First 48 hours after landing - minimal caffeine
- Get up early - get sunlight
- Medium intensity workouts early in the day.
- Stay up until reasonable time for bedtime.
- Eat healthy, hydrate

The epilogue

That’s all for this week, I hope you find some actionable content here.

If you find yourself needing guidance on your wellness journey, remember I’m here to help. You don’t have to navigate these changes alone.

Ready to take the next step?
Schedule a free consultation today, and let’s explore how we can work together towards achieving your health and well-being goals.

Until next time…

Paul

The PS
Always feel free to offer feedback:
what you like, don’t like, and what you’d like more of!