Lower Body Quick Fix Audio Stretching Program and Quality Sleep Tips

Happy Friday,

Welcome to the best part of the week, the Tactile Training Newsletter. Today we are covering the importance of sleep, tips and tricks on how to improve it, a weekly challenge, a free audio stretching program for the lower body, and more.

If you’d prefer an audio version of this newsletter, you can find it at the end of the newsletter in addition to the stretching program. It is narrated by yours truly. Please consider spreading the word and letting others know to subscribe if you enjoy our content!

Physical & Mental Fitness: The Importance of Quality Sleep

• Adequate sleep is crucial for both mental and physical health. Research on sleep and its impact on overall wellness has grown exponentially over the past decade. Individuals who are blind or visually impaired are more likely to have difficulty sleeping and suffer from sleep related disorders such as Non-24-hour sleep-wake disorder.

• Physical, Mental, and emotional health are all negatively impacted by sleep deprivation. Common mental and emotional symptoms include cognitive impairments, mood changes such as anxiety and depression, and increased stress response. Physical symptoms include weight gain, increased risk of cardiovascular disease, impaired immune and hormone regulation, inhibited muscle recovery, and bodily fatigue.

• You may be wondering, “How much sleep do I need and how do I make sure the sleep I am getting is great quality?”

  • Sleep Quantity: Evidence shows that adults should try to achieve between seven to nine hours of sleep each night. Individuals can typically self-determine what number their body functions best at by taking note of how they feel the following day.

  • Sleep Quality: Developing a bedtime routine and adapting your environment to meet your preferences are a great place to start. Part of my nightly wind down routine includes stretching my lower body.

• To help you develop the perfect night time routine, I’ve attached the Tactile Training Lower Body Quick Fix Audio Stretching Program at the end of this newsletter. It is designed to help you release tension in the lower body, which is a great way to relax before bed. Try incorporating it into your evening routine for the next week to improve your sleep quality.

• If you encounter any issues downloading the mp4 audio file, reply to this email, and I’ll send it directly to you. All you need is a way to play the audio.

Weekly Challenge: Commit to 7-9 Hours of Sleep

• For the next week, your challenge is to consistently get between 7-9 hours of sleep each night.

• To help you achieve this, here are some tips for a proper wind-down routine and improving sleep quality:

  1. Establish a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This will help you begin to regulate your internal clock.

  2. Create a Relaxing Pre-Sleep Routine: Engage in calming activities before bed such as taking a warm shower, listening to an audio book, or my personal favorite, performing the Tactile Training Lower Body Quick Fix Stretching Program.

  3. Optimize Your Sleep Environment: Keep your bedroom cool and quiet. Consider a fan for air circulation and white noise machines if necessary.

  4. Limit Caffeine and Heavy Meals: Avoid consuming caffeine or large meals close to bedtime, as they can disrupt your ability to fall asleep.

  5. Exercise Regularly: Engage in physical activity during the day, but try to finish intense workouts at least a few hours before bedtime.

• Try to implement these strategies to enhance the quality of your sleep. Consistency is key, so stick with it for the next week and notice the improvements in your mental and physical well-being.

Accessible Technology: Seeing AI

• This week’s highlight is the Seeing AI app, a powerful tool designed to enhance accessibility for the blind and visually impaired community. Developed by Microsoft, Seeing AI leverages artificial intelligence to provide real-time descriptions of the visual world, making daily tasks more manageable and interactive.

• Key features of the Seeing AI app include:

  • Text Recognition: The app can read printed or handwritten text aloud, including documents, books, and signs.

  • Scene Description: It provides verbal descriptions of the surroundings, helping users understand the context and layout of their environment.

  • Facial Recognition: Seeing AI can recognize and remember faces, offering personalized interaction by identifying friends and family.

  • Product Identification: Users can scan barcodes and receive information about products, including nutritional details and pricing.

• Seeing AI is designed to integrate seamlessly into everyday life, offering a range of functionalities that can enhance independence and confidence. To explore the full capabilities of Seeing AI and download the app for free, visit the Seeing AI Website: www.seeingai.com

Community Highlight: National Federation of the Blind

• This week’s community highlight is the renowned National Federation of the Blind (NFB). The NFB is a U.S. based organization dedicated to improving the lives of blind and visually impaired individuals through advocacy, education, and resources. They have chapters across the nation and are a fantastic resource for support and community.

• Their Facebook Page offers a vibrant community for interaction and information while posting frequently. You can follow their page to keep up with the latest information at: www.facebook.com/NationalFederationoftheBlind 

• For additional information and updates, visit their official website at: www.nfb.org.

I hope you enjoyed this week’s newsletter! If you have any issues downloading the free audio stretching program below, have questions or suggestions for future newsletters; contact me at [email protected]. Until next time!

- Coach Brandon