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  • Writer's pictureYameer Adhar

The First Step to Fitness - Fix Your Sleep | Voices In My Head with Yameer Adhar | Podcast Episode 4

Yameer Adhar, host of Voices In My Head shares his experience and learnings about fitness, sleep and how to get started on your fitness journey.

This episode of the podcast gives information about how to start using fitness trackers, getting quality sleep and the importance of Vitamin D.

Voices In My Head is a podcast dedicated to mental and physical health that will teach anyone aspiring to improve themselves and learn the secrets to become happy and healthy!

Find your ultimate state of wellbeing and become the BEST version of YOU!

FOLLOW Yameer Adhar: Instagram: @yameeradhar

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SHOW NOTES: Get the most from Podcasts [1:35] Listen to any podcast twice as fast by increasing the playback speed of the player you are using. For example, on YouTube while the video is playing, go into the settings and increase the "playback speed" from "normal" or "1.0" to 1.25 or 1.5 and eventually your brain will learn to process even faster speeds. I typically listen to podcast and audiobooks between 1.5 to 1.75 speed which allows me to save a lot of my time and this allows me to learn more in a shorter amount of time. Podcasts are meant to be heard rather than watched but if you prefer to watch them then YouTube is the place for you to consume them.

Knowing Your "Fitness" Data is Critical [8:29] I recommend that everyone should invest in a fitness tracker that amongst other metrics collects data on your heart rate and sleep. This is important because one of the ways you will know that you are getting say improved sleep because of a certain positive change to your lifestyle is through the data that your fitness tracker will gather and trust me this kind of data is almost impossible for anyone to capture on their own without the aid of a device.

Fix Your SLEEP first [9:24] One of the most critical pillars of health is proper sleep. Quality sleep is more important than quantity. Unfortunately the number of hours of sleep (quantity) is said to be 7 to 9 hours is focused on much more than sleep quality. Targeting to get say 2 hours each of REM and Deep Sleep are more important than getting 8 hours of "disturbed" sleep.

Poor Sleep = Illness [16:16] Being sleep deprived is one of the worst things you can do to your health. Sleep deprived people are more likely to experience depression, anxiety, crave sugar and unhealthy foods and have lower immunity amongst a host of other health issues. The more sleep deprived you are the more the body produces stress hormones like cortisol which suppresses your immunity leading to illness/infections, etc. Make sure you sleep in a cool/cold, dark room. Use an eye mask if you need to because even small LED lights emitted by your air conditioner and tv are enough to disrupt your sleep.

Natural "Sleeping Pill" [19:09] I have experimented with some natural "supplements" for sleep. The ones that work for me are Organic India 'Peaceful Sleep' which has herbs like Brahmi, Ashwagandha and Tulsi as its main components. Both my REM and Deep sleep times go up when I take this pill. Also, I regularly consume organic Camomile Tea with organic Raw Honey after dinner which also helps me to get a good night's sleep.

Turn on Blue Light Filters on your phone [21:14] The artificial blue light that digital devices like your mobile phones emit disrupt your sleep more than anything else. More so because we are on our phones till the last second before we sleep. What's worse is that these blue lights are causing permanent damage to our eyes. One way to deal with this is to use features like "night shift" on devices like the iPhone/iPad/Mac and "blue light filter" which is now inbuilt in the android software. Our body is designed to be awake and energetic when the

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