I am not talking about the Fresh Prince of Bel Air. I am talking about the quality of the air in your bedroom. The bedroom is the place you will spend the most time in your life. Do you find yourself waking up stuffy or congested or tired even though you slept all night? Striving… [Read More]
How to sleep cooler
Sleep cooler The temperature of your room can have an impact on the quality of your sleep. If the body is too hot or too cold it has to divert energy to thermoregulate itself while you sleep. Thermoregulation would be either sweating if you are too hot and shivering if you are too cold. These… [Read More]
White noise for sleep
White Noise Another attribute for great quality sleep is a quiet or constant white,pink, or brown noise room. This one is pretty self explanatory. If a room is noisy it will be hard to get to sleep, stay asleep, or get back to sleep if you are woken up. The Why: If you take… [Read More]
Complete darkness for sleep
Darkness Your body is designed to operate in complete darkness at night. If your body is not enveloped by complete darkness at night, it could be impacting your sleep. What do I mean by that? The Why: As a species we did not always have the power to control the night. Since the invention… [Read More]
Worry before bedtime
The biggest barrier for people to get a good night’s sleep is worrying/anxiety. It can be a vicious cycle. You are tired, but as night time rolls around you and things quiet down for the evening and you are alone with your thoughts, ruminating and worrying begin. The Why: Bedtime becomes a great time… [Read More]
Caffeine and Sleep
Caffeine and Sleep Caffeine plays a large role in a lot of people’s lives whether in the form of coffee, tea, energy drinks, soda, and chocolate. Today we live in a society that is always on the go and always needing more things done with not enough time to do it. So you turn to… [Read More]
Morning light for better sleep
Morning Light Sunlight plays a central role in resetting your circadian rhythm each day. When sunlight hits your eyes, it sends a message to your suprachiasmatic nucleus in the hypothalamus of your brain to reset the internal clocks. Keeping all of these clocks on the same time is crucial for keeping your body working efficiently. … [Read More]
Wake up at the same time
Wake up at the same time I know, I know, I know. There is nothing more glorious than to sleep in on the weekend after a crazy long week and a late night blowing off some steam. Unfortunately, the benefits are not as great as they seem. The Why: Has Monday ever come around… [Read More]
How to find your chronotype
Your biology runs on a circadian rhythm. Circadian rhythm means daily rhythm. What this means is throughout the course of the day your biological processes have a natural ebb and flow. Some of the more well known ones are body temp, digestion, alertness, and sleep. Have you ever noticed how it just seems like… [Read More]
Sleep 101 and 102
Beep, beep, beep. Hits snooze alarm. Repeat 5x. Another morning that you are dreading waking up because you feel like you got zero or very little sleep once again. Hopefully, I am catching you with a little bit of energy. I want to go over a few thoughts and concepts about sleep because sleep doesn’t… [Read More]
5 Ways to relax before bed
Walking, driving, shopping, those are all activities. Do you consider sleep to be an activity? Hopefully you said yes and don’t think of it as just the period where your brain shuts off and you are unconscious to the world. Sleep is very much an activity and knowing that you can prepare yourself for it… [Read More]
The Best Comforter To Buy
Sleep is my profession, which means I am always reading about the latest science about sleep and also seeking out quality products that can help my clients. I need to tell you about one that I just bought and which my wife and I are absolutely in love with. I think it is the best… [Read More]
6 Ways to Improve Corporate Sleep Culture
How would you rate your company’s sleep culture? Do they have clear boundaries of work and personal time? Do they encourage self-care? Is there a high rate of burn out? Sleep doesn’t get talked about much in companies except possibly everyone gathered around the coffee pot saying how tired they are. Forward thinking companies are… [Read More]
8 hours is overrated
People fixate on how long they should sleep, like they fixate on the numbers on the scale. This fixation on how many hours they sleep to determine if they are a good sleeper is harmful. What is the number that you always hear? Get 8 hours of sleep. This is repeated over and over again… [Read More]
7 Ways To Sleep Better At The Office
As you start to return to your office after a year at home, the possibility exists again for when you might need to crash there for the night or even grab a power nap. High quality sleep goes a long way in helping you to make key decisions and balancing your emotions. A stressed out… [Read More]
Gut Health and Sleep
Is your sleep a steaming pile of dung? Find out how gut health affects sleep. There has been some really fascinating research that has come out regarding your sleep and your guts, well more specifically your gut microbiome. Your gut health and the quality of your sleep have a symbiotic relationship and at times a… [Read More]
Sleep Deprivation Test
Here is a simple sleep deprivation test you can take. It only takes 5 minutes. It will give you a snapshot of your sleep quality. Answer True or False to each question. Go with what happens most consistently. _____ 1. I need an alarm clock in order to wake me up in the morning. _____… [Read More]
Why can’t I fall asleep?
Coming up after this commercial break on Dancing with the Stars is the Sleep Tango, and why I can’t fall asleep. Your sleep performs a dance each night, and if the judges observe miscommunications and being out of sync, then falling asleep is going to be a difficult and frustrating activity. Introducing the Dancers Who… [Read More]
Sleep Procrastination
I am guilty of this. Sleep procrastination or revenge bedtime procrastination. The act of staying up late doing something like watching TV, scrolling the phone, or playing video games even though you are tired and know you should go to bed. Why do we do this to ourselves? I mean we all know getting more… [Read More]
Dep SlepWear Hoodie
Today I want to talk to you about the Dep Slepwear Hoodie (pronounced Deep Sleepwear. Do you consider sleep an activity? When you go to the gym you put on your workout gear. When you head to the office you have your professional wear. What about sleep? Have you ever put any thought into what… [Read More]
Why do I wake up at 3am?
This one is sure to get a lot of attention. Why am I waking up at 3am and the ensuing inability to fall back asleep. What is going on and how can you navigate it? Mindset Surprisingly there are quite a few reasons that this could be happening to you. My goal is… [Read More]
Why do I get a second wind at night?
Have you asked yourself in the middle of the night why do I get a second wind at night? At times this can be useful when you are trying to finish up a project or cram more into your day. On the other hand it can be damn annoying. The night get’s darker… [Read More]
How to sleep better with kids
Sleeping with kids Having kids is easy right? They said have more than one, it gets easier. What they didn’t tell you is how much your sleep would be stolen for years to come. Let’s see how you can sleep better with kids and keep your sanity. As a father of 2 and anointed night… [Read More]
How much caffeine is too much?
How much caffeine is too much? Well, the super short answer is around 400mg per day for the average adult. That answer does absolutely no justice to caffeine though. Pour yourself a cup of your favorite java and let me take you on a caffeine journey and how caffeine is working in your body. Does… [Read More]
How to fix your sleep
How do you fix your sleep? I took part in a panel of experts for CNN to address this issue for people. For many people when they start having sleep problems it stems from a multitude of factors that are all coming together to disrupt their sleep. Certified sleep science coach Jason Piper, founder of Build… [Read More]
3 Tips for better sleep
Are you missing out on that sleep that leaves you feeling refreshed in the morning? Or do you find yourself burning holes into the ceiling at night? I want to go over 3 tips you could be doing that is sabotaging your sleep during this period of isolation. They are silent, innocent sounding habits you… [Read More]
How to detox your sleep routine
I was featured in this article by Every Girl. In it I cover how to go about detoxing your sleep routine for higher quality sleep. Use the tips to fix your sleep and get back to feeling rested in the morning. How to Detox Your Sleep Routine My name is Jason Piper and I am… [Read More]
What does a sleep coach do?
I thought I could provide you with some entertainment and information about what a sleep coach does daily to achieve high quality sleep. Most of these are easy habits you can start doing today and can really help during this time of social isolation and COVID19. I thought it would be fun to go… [Read More]
What does melatonin do?
The big concept I want you to understand with all of these sleep habits is that all of these are to increase, support, or preserve your melatonin production. A real quick overview. Melatonin is the Dracula hormone. It comes out only when it is dark. Melatonin not only makes you sleepy. It is your body’s… [Read More]
How to beat the winter blues
It is the end of January and the winter blues are starting to set in. The cold feels colder. You are yearning for warmer days and sunshine. All you want to do is crawl up in bed and hibernate. You may have noticed how you are feeling less energetic, sleepier, and really unmotivated. For some… [Read More]
What does a sleep mask do?
Sleep masks are a tool for better sleep. They are designed to block out all light at night. Light pollution is a major stressor in the world today. All you have to do is go out at night and realize you can barely see the stars. That is because of all the stray light brightening… [Read More]
How does alcohol affect sleep?
Alcohol is the #1 sleep aid people turn to in order to help them get to sleep. They may have had a stressful day at work, too much on their mind, or have a hard time sleeping without it. It is known that alcohol does make you drowsy and does help you fall asleep easier,… [Read More]
What is the best temp to sleep in?
What is the best temp for deep quality sleep? The temperature of your room can have an impact on the quality of your sleep. If the body is too hot or too cold it has to divert energy to thermoregulate itself while you sleep. Thermoregulation would be either sweating if you are too hot and… [Read More]
What does a sleep coach do?
You are probably starting to hear the term sleep coach more and more with sleep being one of the health trends for 2020. What does a sleep coach actually do? At Build Better Sleep, I give clients who are struggling to sleep, dealing with insomnia, or just want to get improve their sleep more, a… [Read More]
Melatonin for Sleep
Melatonin is a popular sleep aid. Build Better Sleep was contacted to contribute for this article for the United Kingdom company Dreams. It is a great article on everything about Melatonin. Melatonin has its place after you make sure your environment is setup properly. How To Sleep Better If you’re having difficulty sleeping, it could… [Read More]