Summary: Show Notes: Episode 103<br> Today on the First 40 Miles, SNOOZE: The sleeping Episode. This does not mean you can sleep through this episode. However you may sleep a little better on your next backpacking trip after listening. On today’s SUMMIT Gear Review, we’ll share a down sleeping bag that’s a great deal! Then on the Backpack Hack of the Week, a quick fix for an uncomfortable air mattress.<br> Opening<br> <br> * A Perfect Night’s Sleep<br> * Barriers to a great night of sleep<br> * Why is my sleeping bag so cold??<br> * <a href="https://en.wikipedia.org/wiki/EN_13537">EN13537</a> rating system for sleeping bags<br> * Upper Limit— the temperature at which a standard man can sleep without excessive perspiration. This test is done with the hood and zippers open and with the arms outside of the bag.<br> * Comfort— the temperature at which a standard woman can expect to sleep comfortably in a relaxed position. This is the one that matters most!<br> * Lower Limit— the temperature at which a standard man can sleep for eight hours in a curled position without waking.<br> * Extreme— the minimum temperature at which a standard woman can remain for six hours without risk of death from hypothermia (though frostbite is still possible). This is not the number you want to use for planning your sleep system. This is the lowest temperature you can be in and still survive. Not fun.<br> * NOTE: EN 13537 states that a “standard man” is assumed to be 25 years old, with a height of 1.73 m and a weight of 73 kg; a “standard woman” is assumed to be 25 years old, with a height of 1.60 m and a weight of 60 kg.”<br> <br> Top 5 Elements of Sleeping Well on the Trail<br> Temperature Control (and Moisture control)<br> <br> * Get a bag that is rated for the nighttime lows you’ll be experiencing on your trip<br> * Be sure to account for altitude<br> * Warmth: Nalgene Baby (<a href="http://www.thefirst40miles.com/094-outdoor-retailer-summer-market-2016/">episode 94</a>) or a the Zippo Hand Warmer (<a href="http://www.thefirst40miles.com/067-what-in-the-heck-is-vbl/">episode 67</a>)<br> * Warmth from clothing: base layers, a hat, all clothing layers<br> * Women sleep colder than men…so account for that…<br> * Dry is an important part of warmth<br> * Sleeping pads are essential<br> <br> Good Physical Health <br> <br> * It’s surprising how just a little bit of stomach acid can keep you awake for hours<br> * A change in diet can cause heartburn.<br> * Keep a few TUMS antacid in your first aid kit<br> * Headache, leg aches, cramps, growing pains…<br> * If you’re experiencing leg cramps: remember to hydrate and make sure you’re getting electrolytes. Another common remedy is mustard (in packets)…<br> * Elevated caffeine consumption can also mess with your ability to sleep<br> * Peak physical health really starts before your trip<br> <br> Eliminating Fear and Anxiety<br> <br> * The more you sleep outside, the easier it is<br> * All that adrenalin for nothing<br> <br> Eliminate Pressure Points<br> <br> * Hammock solves all pressure point problems<br> * Air-filled sleeping pad: cushions your head shoulders and hips<br> * Pillow helps relieve pressure points<br> <br> Quiet<br> <br> * Camping next to a body of water<br> * The sounds of a gentle stream can provide just the right amount of white noise to block forest sounds<br> * The sound of an ocean can make it hard to fall asleep<br> * Try ear plugs or ear buds<br> <br> If you’ve had a rough night, here’s the good news! You always sleep better on the second night!<br> SUMMIT Gear Review™: <a href="https://slumberjack.com/sleeping-bags/">Slumberjack</a> Sojourn 20 Degree Bag<br> Structure<br> <br> * Relaxed mummy shape, which means it’s not so tight…a little more roomy<br> * The Slumberjack Soujourn 20 uses 550 Fill Power gray duck down which has been treated with Dr...
