4 minutes reading time
"Don't Be A Law Enforcement Statistic: Better Sleep" with Dr. Jace Allbright
In this episode of The BOLO Podcast, we're reissuing episode 51 "Catchings Some Zzzz's" with Dr. Jace Allbright to kick off our 2018 "Don't Be A Statistic" series. This series is dedicated to making the law enforcement profession get better, faster, stronger, and healthier.
Tamrin is taking over the studio by herself, while the boys are at teaching a social media and graphics seminar in Las Vegas with Law Enforcement Social. She's listening to this episode with us to help implement these tips into our sleep routines and make the changes to aid in recovery for a better 2018.
Dispatcher Kristen with Team Fit For Duty is training us on 'What To Eat and Eyeballing Those Portions'. She's making it easy for us to control our portions with these simple tips and not having to rely on measuring cups and tools.
Summary of Interview with Dr. Jace Allbright:
- Law enforcement is one of the unhealthiest professions.
- Factors that contribute to being unhealthy in law enforcement: overtime, stressful cases, shift work, use of force incidents, carrying heavy equipment for long hours, limited access to healthy foods, not enough time for meals, adrenaline roller coaster, etc.
- These factors result in lack of sleep, low energy, injuries, health issues, poor food choices, negative mood, etc.
- It is so important to be able to achieve good sleep in order to recover and be your best.
- If you are not recovering properly you are not going to get stronger, faster, lose weight, or achieve the results you want.
- Sleep is one of the main things people overlook as part of their recovery.
- The goal is 7-9 hours of sleep.
- Quality sleep is what you want to achieve and not just reaching the number of hours.
- If you are relying on uppers (caffeine) and downers (sleep aids/alcohol) then you may have a sleep problem.
- You want to avoid relying on substances and allow your body to do what is is capable of doing naturally.
- Develop a sleep routine and stick to it.
- No coffee or caffeine after 4pm.
- Caffeine has a 4-6 hour half life. Even if you don't feel the effects it keeps your body ramped up for hours.
- Even though you may be able to fall asleep after drinking caffeine, it may hinder your quality of sleep and be the cause of trouble waking up.
- You want to limit alcohol consumption to 1-2 max per night.
- Alcohol can hinder your recovery and overall healing up to 4 days after consumption.
- In athlete studies, are looking at their heart rate variability to determine their recovery time.
- D1 athletes have the highest rate of injury when they are under the highest level of stress.
- Parasympathetic is your autonomic system that down regulates your body.
- Ways to naturally attain a parasympathetic response:
- 10-15 minutes of mobility work before bed. (working on your bodies tissue, foam rolling, etc.)
- Cold shower- after the initial shock of the cold water, it drops your core temperature and allows your to fall asleep naturally.
- Box breathing (4 second inhale/ 4 second exhale) or Wim Hof breathing methods.
- Setting the environment- dark, cold, quiet room. Eliminate all light pollution (especially blue LED light)
- Sleep with an eye mask.
- 62-68 degrees is ideal for sleeping conditions.
- Your brain is constantly seeking stimulation. Eliminate temptation.
- Write down tasks or ideas keeping your mind going before bed.
- Work out during the day. Avoid working out late in the evening before bed.
- Men have highest levels of testosterone in the morning.
- Drinking a slow releasing protein will help keep you full throughout the night.
- Water with a little bit of sea salt will help keep you hydrated throughout the night, but avoid drinking too much.
- Driving with lack of sleep is equivalent to the effects of driving under the influence.
*Follow Dr. Jace Allbright on Instagram @tactical_physio and our hosts on Instagram @[email protected] @idigitalcop
*Keep an eye out for the Blue Line Valentine's Day Giveaway with @tamrinolden, @dispatcherkristen @teamfitforduty, and @theladysheepdog
Nutrition/Fitness Tip - What To Eat & Eyeballing Those Portions
This week's nutrition/fitness tip from Kristen Jauregui
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