The S-Squared Rule: Why Your Bed Is Wrecking Sleep After 40 | DFH
Every Wednesday inside the Call To Rise 100-Day Fat Loss Challenge, Coach Brian runs a live roundtable with his guys.
This week he broke down what he learned from sleep coach Nick Lambe on episode 110 and put it straight to the group.
CPAP machines, bedtime habits and one simple bedroom rule made the cut.
Real Nights, Real Problems
Mike found out he had sleep apnea six years ago. He now sleeps on his back and wears a CPAP every night.
Chris wears his CPAP too, but not for long. He rips it off by one or two in the morning and finds it on the floor when he wakes up.
One guy in the group has a full setup.
An ear pillow with tiny beads
A knee pillow
An arm pillow
A sleep mask
The Three P's Behind Bad Sleep
Nick Lambe breaks poor sleep into three factors.
Predisposing factors are things like age and a low tolerance for stress.
Precipitating factors are the changes that trigger poor sleep. New kids in the house count. So does travel. Clay is a pilot who spends six days straight away from home.
Perpetuating factors are the habits that keep bad sleep going. Eating and working in bed both make the list.
Your Bed Is For Sleep
Nick's advice was simple. Your bed should be for sleep and nothing else.
He calls it the S squared rule. Sleep and sex are the only two things that belong in bed. Not screens, not food and not work.
Managing stimulus matters too. Watch your screens, your caffeine and your messages before bed.
One Bad Night Does Not Need A Fix
Nick had one more piece of advice. Do not try to make up for a bad night.
Skip the double coffee. Skip the extra melatonin. Go back to your normal routine and protect your sleep time the next night instead.
What This Means For You
You do not have to accept the label of a bad sleeper.
Find your predisposing, precipitating and perpetuating factors. Then build a bedtime that protects your sleep instead of working against it.
Listen to Episode 111 of Driven For Health for the full roundtable.
Common Questions From This Episode
What are the three P's behind poor sleep?
They are predisposing, precipitating and perpetuating factors. Age, life changes and daily habits all play a part.
Does anyone in the group use a CPAP machine?
Yes. Mike has worn one since his sleep apnea diagnosis six years ago. Chris wears his too, but takes it off most nights before morning.
What sleep setup does one of the guys use?
He uses an ear pillow and a knee pillow, plus an arm pillow and a sleep mask.
What should your bed be used for?
Sleep only. Nick advises against eating or working in bed.
Who deals with travel stress in the group?
Clay does. He is a pilot who spends six days straight away from home for work.
What is the S squared rule for your bed?
Nick calls it S squared. Sleep and sex are the only two things that belong in bed. Not screens, not food and not work.
What should you do after one bad night of sleep?
Do not try to make up for it. Skip the extra caffeine and the double melatonin. Go back to your normal routine and protect your sleep time going forward.
Want more of the roundtable? Read Sleep Apnea, CPAP Machines and the 3 Things That Wreck Sleep After 40 on the Driven For Health podcast blog.
The Call To Rise is a 100-day fat loss challenge for driven men ready to take their body back. It combines strength training, personalized nutrition, and real accountability. Most men drop 20 to 30 pounds and rebuild the confidence that comes with it.
This program also works if you are dealing with high blood pressure, high cholesterol, or Type 2 diabetes. Many men see those numbers move in the right direction alongside their weight loss.
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This is your wake-up call to rise. Learn more and apply at www.thecalltorise.com.
