Only 4 Things Needed to Live?

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course syllabus for Your Wellness Lifestyle online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the four essentials of life and learn strategies to improve sleep, one of the most neglected but critical components of health.

Behavioral Objective

Implement at least one sleep improvement technique, such as reducing screen time or creating a consistent bedtime, to enhance rest and overall health.

Key Thought

By prioritizing sleep and other life essentials, you can reduce stress and support your body's ability to thrive.

Main Ideas

Learning Objective

Understand the four essentials of life and learn strategies to improve sleep, one of the most neglected but critical components of health.

Behavioral Objective

Implement at least one sleep improvement technique, such as reducing screen time or creating a consistent bedtime, to enhance rest and overall health.

Key Thought

By prioritizing sleep and other life essentials, you can reduce stress and support your body's ability to thrive.

Terms

Caffeine

noun

A stimulant found in coffee, tea, and some sodas that can interfere with sleep if consumed in excess or too close to bedtime.

Hormone Imbalance

noun

A disruption in the body's hormonal balance that can cause issues such as insomnia, night sweats, and disrupted sleep patterns.

Melatonin

noun

A hormone produced by the pineal gland that regulates sleep-wake cycles and promotes restful sleep.

Sleep Deprivation

noun

The condition of not having enough sleep, which can lead to negative effects on mood, cognitive function, and physical health.

Terms

Caffeine

noun

A stimulant found in coffee, tea, and some sodas that can interfere with sleep if consumed in excess or too close to bedtime.

Hormone Imbalance

noun

A disruption in the body's hormonal balance that can cause issues such as insomnia, night sweats, and disrupted sleep patterns.

Melatonin

noun

A hormone produced by the pineal gland that regulates sleep-wake cycles and promotes restful sleep.

Sleep Deprivation

noun

The condition of not having enough sleep, which can lead to negative effects on mood, cognitive function, and physical health.

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Introduction

Our bodies are incredible machines, yet they require only four basic things to stay alive: air, water, food, and sleep. While air is often taken for granted, the other three-water, food, and sleep-are areas where many fall short. In this section, we'll explore why these essentials are critical, especially sleep, and how improving them can reduce stress and improve our overall well-being.

Only Four Things Needed to Live

To stay alive, humans need just four things: air, water, food, and sleep. We can survive only a few minutes without air, a week or so without water, and about a month without food. But how long can we survive without sleep? Research shows we can only last about a week before our bodies give out entirely.

Air, water, food, and sleep. While air is readily available (though sometimes polluted), most people need help getting enough water, healthy food, and restful sleep. This imbalance places stress on our bodies. Despite knowing the importance of these essentials, many of us don't pay attention to them until illness strikes.

Chronic poor sleep, in particular, profoundly affects the brain. When sleep-deprived, our brain focuses on basic survival functions like breathing and keeping the heart beating. This leaves less energy for other important functions like concentration, willpower, and emotional regulation. The result? We can't pay attention, stick to healthy habits, or manage stress effectively. That's no way to live!

What Should I Do to Get Better Sleep?

Our bodies contain ten trillion cells, each capable of signaling distress when stressed. Research shows that just one night of poor sleep increases these "stress signals," chronic poor sleep compounds this effect over time. To reduce stress on your brain and body, it's time to take charge of your sleep habits-just like a caring parent would:

Get in bed! You can't get enough sleep if you don't go to bed early enough. Aim to be in bed with lights and screens off at least 8 hours before you need to wake up. Sleep deprivation occurs when we don't have the time to rest.
Shut off screens an hour before bedtime. Bright screens from TVs, computers, and phones can interfere with your brain's ability to wind down by suppressing melatonin production. Set a "screen-free" time at least an hour before bed and replace screen use with relaxing activities.
Moderate caffeine and alcohol. Limit caffeine to no more than two servings daily, and avoid it after noon. Excessive evening alcohol consumption can lead to insomnia, so practice moderation if you drink.
Stretch and breathe. Deep breathing and gentle stretching before bed can calm your mind and prepare your body for restful sleep. These practices help reduce stress and enhance relaxation.
Check your hormones. If you've tried the above strategies but still struggle with sleep issues like insomnia or night sweats, consider consulting a metabolic specialist to evaluate your hormone levels.

Better sleep is within reach, and by making these small changes, you'll help your body function optimally and reduce the stress signals your cells send out every day.

Better Rest, Less Stress : 1:10

Activities

Sleep Challenge

Objective: Commit to getting at least 8 hours of sleep nightly for one week.

Activity:

Set a consistent bedtime that allows for at least 8 hours of sleep.
Turn off screens an hour before bed and use that time to read or relax.
Track how you feel each morning and throughout the day, noting any improvements in energy or mood.

Nighttime Routine

Objective: Create a relaxing bedtime routine to promote better sleep.

Activity:

Incorporate activities like gentle stretching, journaling, or deep breathing into your evening routine.
Limit caffeine intake after noon and alcohol consumption in the evening.
Practice this routine for a week and evaluate its impact on your sleep quality.

Stress Reduction Practice

Objective: Use breathing techniques to reduce stress before sleep.

Activity:

Spend 5-10 minutes before bed practicing deep breathing exercises, inhaling deeply through your nose and exhaling slowly through your mouth.
Focus on calming your mind and letting go of the day's stress.
Note any changes in how quickly you fall asleep and the quality of your rest over the week.

scrabble letters spelling out the word unplugged with a usb computer cable

Detox Your Mind?

Some would say that technology has taken over too much of our lives. If we're not on our smartphones, we are binging on a trending show or news on the laptop or TV. Our digital devices are always popping up messages and flashing alerts that seem to need our immediate attention. Our obsessions with these devices detaches us from the present moment and may negatively impact our productivity, relationships, and ultimately our health.

Managing Stress Through Deep Breathing: Techniques to Help You Relax

Stress is a part of modern life, fueled by financial, political, health, and relationship challenges. Chronic stress impacts our bodies and minds, causing anxiety and fatigue. Deep breathing is a simple and effective way to manage stress, engaging the diaphragm to promote relaxation. In this post, we'll explore how deep breathing works and its benefits and share easy exercises you can practice at home, work, or even in your car.

black woman drinking a glass of water on porch

Simple Tips for Proper Hydration

Getting enough water has numerous health benefits including combating fatigue, loosing weight, and flushing toxins out of your body. Follow these east hydration tips and reap the benefits!

African American woman sleeping peacefully

The Best Habits for Healthy Sleep

Not sleeping enough can influence your mood, your stress levels, your ability to focus, your relationships, and even cause you to make poor exercise and diet decisions. Want to learn how to get more healthy sleep? Keep reading to learn healthy sleeping tips and habits.

the word hormones written on a chalkboard

Understanding Hormone Health: A Guide for Women and Men Over 40

As we age, maintaining hormone health becomes increasingly important for overall well-being. Hormones are critical in regulating various bodily functions, and imbalances can lead to significant health issues. This guide aims to provide comprehensive information about hormone health for women and men over 40, offering insights into common changes, symptoms of imbalances, natural support methods, and when to seek professional help.

Only 4 Things Needed to Live?

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Terms

Terms

Introduction

Only Four Things Needed to Live

What Should I Do to Get Better Sleep?

Activities

Sleep Challenge

Nighttime Routine

Stress Reduction Practice

Detox Your Mind?

Managing Stress Through Deep Breathing: Techniques to Help You Relax

Simple Tips for Proper Hydration

The Best Habits for Healthy Sleep

Understanding Hormone Health: A Guide for Women and Men Over 40

Course Outline