No More Sleepless

I'm excited to have Jennifer Beightley as a guest on today's podcast episode. Jennifer has suffered for years under chronic back-pain. JShe has been on a long health journey, trying out nearly everything to alleviate the back-pain which led her to become a certified pilates instructor and health coach. 

This podcast episode is filled with so much interesting and beneficial information. 
Amongst others we will touch on:

• Jennifer's journey with back-pain and sleep issues.
• What is pilates.
• How pain can affect so many different aspects in life. 
• Dealing with setbacks.
• How meditation helped Jennifer.
• Jennifer's experience with Cognitive Behavioral Therapy. 
• Stress, anxiety and its effects.
• Selfcare.
• And so much more...

You can find Jennifer on Instagram @ jenniferlbeightley. She would love to hear from you and provides lots of beneficial information to all those suffering from back-pain and for anyone looking for a health-coach to have their back.  

This is the last *special* interview for this week in the series to celebrate 50 No More Sleepless podcast episodes and 1 year of the No More Sleepless podcast. 

Thank you very much to all my listeners for celebrating one year of the No More Sleepless podcast with me. I appreciate each one of you. 

Connect with me at anna@nomoresleepless.com or via Instagram at Anna_nomoresleepless. 

As a celebration of 50 podcast episodes and ONE year of the No More Sleepless podcast, I have a special series of interviews, celebrating this milestone with some of sleep experts I admire and closely connected with. I am thrilled to share this  interview with Helen founder of Sleep Body Mind. 

Helen is a certified health coach specializing in women wellness and sleep.  She has struggled with sleep and insomnia for years with insomnia setting on already at age 13. Since the recording of this podcast, Helen has actually just given birth to her 3rd child. As a mother of 3 young children and a busy entrepreneur, Helen provides a unique perspective on how woman and mothers can prioritize their health and sleep. 

In today's episode we will touch on:

• Helen's personal insomnia background and how it led her to studying sleep in London. 
• Identifying as a bad sleeper and how this affects one's subconscious mind. 
• What helped Helen the most to overcome insomnia.
• Sleep hygiene.
• The body - mind connection.
• An holistic approach to health. 
• Women's specific struggle with sleep. 
• Tips on how parents with young children can get enough sleep.
• And so much more...

For more information on Helen Peckman check out www.sleepbodymind. Helen is an absolute joy to follow on Instagram with lots of helpful, engaging content but also lots of funny content. You can follow her at sleep_body_mind.

Thank you very much to all my listeners for celebrating one year of the No More Sleepless podcast with me. I appreciate each one of you. 

Connect with me at anna@nomoresleepless.com or via Instagram at Anna_nomoresleepless. 

As a celebration of 50 podcast episodes and ONE year of the No More Sleepless podcast, I am thrilled and excited to share this interview with Michael, founder of Sleeptrust.eu. 

Michael is a sleep expert who helps business professionals return to high energy levels and improved productivity with rejuvenating sleep as the foundation. Michael created the "Sleeptrust Sleep Map", an unique 360° path, that lays out the clear steps to energizing sleep.

In today's interview Michael will share a wealth of information and the interview is filled with nuggets of wisdom throughout the entire interview.

In today's episode you will hear about:

• Michael's personal background with an injured back that led to sleepless nights. 
• Michael's passion for the topic sleep and why he can resonate with his clients. 
• Michael will talk about getting back to trusting yourself and your gut. 
• The power of thoughts and the risks of identifying as a "bad sleeper".
• Michael's very powerful, top sleep tips. 
• How sleep restriction helped one client who dealt with unique seasonal sleep disturbance. 
• And so much more...

For more information, contact details for Michael and to access endless resources for better sleep, check out www.sleeptrust.eu. 

Thank you very much to all my listeners for celebrating this milestone with me! I appreciate each one of you. 

Connect with me at anna@nomoresleepless.com or via Instagram at Anna_nomoresleepless. 

Yay!!! It's the 50th podcast episode. I can barely believe it. I'm excited to celebrate this milestone with you in today's episode as well as throughout this week with some special guest interviews I have lined up. 

In today's episode I'm diverting a bit away from my typical format with sleep tips but I'm sharing some thoughts on sharing stories, how it connects us as humans and is part of our human nature. If you are not asleep by then, you will hopefully fall asleep in the bedtime story that starts around the 36 minute mark. 

Don't forget to subscribe if you haven't already so you will not be missing on the special interviews I have planned to celebrate this milestone. Also, if you haven't already, I'd love if you'd provide a positive review for this podcast. Please feel free to send me your reviews via Instagram (Anna_nomoresleepless) or via email (Anna@nomoresleepless.com) if reviews online are not an option for you.

Many thanks to you for joining me on this journey and for celebrating this big milestone with me! I appreciate you :-).

After the prior episode with 10 great sleep tips and sleep aids that are absolutely free and won't cost you a thing, today's episode is looking at 10 sleep aids that might seem luxe for some, or might come at an expense, depending on where you are living and what your healthcare insurance covers. 
Please note that I would recommend a good sleep hygiene, along with any of the sleep aids mentioned here.  I also recommend you seeking medical help if you are struggling with insomnia, anxiety or depression. 

For more information, check out www.nomoresleepless.com. I'd love to connect with you on Instagram at Anna_nomoresleepless.

During my struggle with insomnia it seemed like I tried it all. I was desperate for normal sleep and did not hesitate on spending any money on anything that could possibly help me get over the sleep struggles. Lots of the more expensive things I tried did not work for me. In today's episode I'm going over 10 sleep tips that cost absolutely nothing - yet helped me the most with insomnia. I still follow most of these sleep tips and have them incorporated in my daily routines. 

For more information check out www.nomoresleepless.com. 
I'd love to connect with you on IG at Anna_nomoresleepless.

Summer is about to start in lots of areas around the world. Yet, not everyone has access to Air Conditioning units to get to a comfort temperature level before going to bed. 
We naturally sleep better in a cool bedroom environment so check out today's episode for 20 tips on keeping cool at night without an A/C unit. 

Now, if you think this does not apply to you as you have an A/C unit, you might still have some takeaways from this episode and these tips can help you lower your electric bill, or might come in handy when traveling or staying somewhere with no A/C, or should your unit go out unexpectedly. 

If you have not fallen asleep as I go over these tips, you will surely fall asleep in the gentle sleep talk down as I go over our bedtime story starting at around 25:30 mins.

Additional note: this episode was recorded prior to current wildfires and the heat wave in several states in the West of the U.S.  My prayers go out to everyone affected. 

For more information check out www.nomoresleepless.com. 
I'd love if you connect with me on Instagram at anna_nomoresleepless. 

Most of us have probably stayed up far beyond our regular bedtime at some point to watch one more episode of that new show.  Everyone's been talking about that new show and you finally checked it out. Before you know it, you are watching one episode after the other, and it seems you can barely manage to turn it off.

Based on several studies I provide in this episode, binge-watching seems to be highly common and popular thanks to streaming services and never-ending content that's readily available online. Whether it's binge-watching, scrolling on your phone for hours at night, gaming or watching one video after the next one, you might hit a point where you are starting to feel some physical or mental effects.

Check out this episode for tips on how to manage binge-watching, so watching your favorite shows stays an enjoyable experience and will not leave you drained, exhausted, and sleep-deprived. 

As usual, I'm ending this podcast episode with a bedtime story. If you want to jump ahead, the story starts at around the 35 minute mark. 

As we are getting close to 50 episodes and I'm looking forward to celebrating this special milestone with you, if you are enjoying this podcast but have not left a review yet, please do so on apple podcast or you can send it to me directly at anna@nomoresleepless.com. You can also send me a direct message on Instagram at anna_nomoresleepless.
I truly appreciate you and your continuous support. 

Have a good night!
Anna

You have probably heard the recommendation to leave your phone (and any electronics) out of your bedroom for good night sleep.
In today's episode, I will briefly go over some of the reasons for this recommendation. This general recommendation might not necessarily work for everyone. Tune in to get some tips on how to handle your phone or any other electronics exposure ahead of your bedtime and how to keep your phone in your bedroom yet minimize any sleep disruptions. 

Fall asleep in this gentle sleep talk-down as I follow these tips up by talking about things currently happening in our lives as well as our bedtime story. 

I would love to hear from you. Feel free to reach out to me on Instagram at anna_nomoresleepless, leave me a review or email me at anna@nomoresleepless.com. 

For more information on the No More Sleepless podcast check out www.nomoresleepless.com.

How you sleep can affect so many aspects in your daily life, in the long-term as well as in the short-term. Getting sufficient restorative sleep  benefits both your mental and physical well-being. 
How often do we put work, our entertainment or social life ahead of getting enough sleep? Find some inspiration to prioritize your sleep in today’s episode. As usual, this podcast episode ends with a bedtime story. 

For more information check out www.nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless. 

A study published in the Journal of Pain found a connection between the hours of sleep participants had each night and amount of pain that they had the next day. 
If you are suffering from frequent headaches or migraines, you are likely well familiar with this vicious cycle: At night you can't sleep because the pain is keeping you up and you are struggling to unwind, and then in the morning you wake up, groggy, and the pain is even worse after the lack of restorative sleep. 

After years and years of suffering from frequent headaches and migraines myself, I am just too well familiar with feeling exhausted, and tired of dealing with the pain, feeling like others not suffering from the migraines or headaches understand how you are feeling, and the affect the constant pain has on your day to day life. 

In today's episode, I'll go over some tips and strategies that have helped me reduce my migraine episodes as well as reduce the severity of any migraine attacks. Every day not spent in a dark bedroom, waiting for the pain to ease, is a day I cherish. Maybe some of my strategies will help you as well. 

As always, I will end this podcast episode with a bedtime story. If you'd like to jump straight to the bedtime story, you can find it starting at around the 47 mins mark. 


For more information on the No More Sleepless podcast, check out www.nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

Thank you so much for listening and have a good night. 

If you are suffering from back pain, this vicious cycle might sound familiar to you: 
at night you can't sleep because the pain is keeping you up and you are struggling to find a comfortable sleep position and in the morning you wake up, groggy, more sensitive to the back pain after a restless night and your back pain is only getting worse due to the lack of restorative sleep. 

After I was just diagnosed with arthritis in my back (I also had a prior diagnosis of osteoarthritis in my collarbone), I'm 100% dedicated and motivated to limit any further progression of this disease. If you are also suffering from back pain, or a chronic pain that is affecting your health and sleep, maybe this podcast episode will motivate you to support any treatment plans with habits that will benefit your overall health and well-being.

The action course I've laid out for myself to reduce my back pain includes:
1. Weight loss for less weight on my joints
2. Increase physical activity (for benefits like better sleep, keeping joints moving)
3. Nutritious diet with lots of anti-inflammatory food. 
4. Reducing foods known to cause inflammation
5. Prioritize sleep with good sleep hygiene and habits
6. Regular chiropractic care (and massage therapy if possible)
7. Lots and lots of water
8. Strengthen back and core muscles (incl. stretching throughout the day)
9. Improve posture
10.  Manage stress 

I found this beautiful quote by Bella Bleue: " Your body holds deep wisdom. Trust in it. Learn from it. Nourish it."

As always, I will end this podcast episode with a bedtime story and hopefully you are fast asleep by then in this gentle sleep talk down. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

Thank you so much for listening and have a good night. 

Sleep divorce is an old concept, and as people all over the world struggle with getting a good night sleep, this idea seems to be discussed more and more. Unlike a real divorce, a sleep divorce just relates to sleeping in separate beds or separate bedrooms. If you've had a restless night, mainly because your partner was keeping you up with their tossing and turning, or possibly their snoring, you might understand how this idea can seem tempting. Especially if you are feeling sleep deprived for nights and nights in a row. 

In today's episode, I will go over some tips that might help you manage the decision or transition to separate bedrooms. I will also provide you with some tips to still share a bedroom and possibly minimize your partner keeping you up at night. 

If you are not asleep by then already, you might drift away into the land of dreams, as we end the episode with a bedtime story. 

For more information and for upcoming blog posts on topics discussed here, check out www.nomoresleepless.com. 

I would love if you connect with me on Instagram at anna_nomoresleepless.

After a long, 2-month break, I'm so excited to be back again. The No More Sleepless podcast will be back on track with new episodes released every Sunday. 

In order to celebrate the 40th episode (and since I just turned 40), I thought I'll introduce myself in a bit more detail in this episode. Fall asleep as I tell you a bit about myself in this gentle talk down. If you are not asleep by then (it's not that interesting, trust me), you may fall asleep during our bedtime story. 

For more information on the No More Sleepless podcast and for ways to support the podcast, check out www.nomoresleepless.com. 

I'd love if you connect with me on Instagram at anna_nomoresleepless.

In continuation of the sleep environment mini series, I'm talking about light exposure today and how it can affect your sleep.

As mentioned in the episode, I will be taking a little break in March and the next No More Sleepless podcast episode will be released on April 4th. You will find new podcast episodes out every Sunday again from April on. If you have not subscribed to the No More Sleepless podcast, now would be a good time to make sure you are not missing out on future episodes. Thank you very much for your patience as I'm working through our move. I appreciate you!

I would love to stay in touch with you in the interim. You can email me at anna@nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

For more information on the No More Sleepless podcast check out www.nomoresleepless.com.  

I'm kicking off a min-series on the ideal sleep environment (inspired by our current home renovations and upcoming move). Right now, I've been spending my weekends at the new place, on an air mattress or a camping sleeping pad... in a nutshell not the ideal sleep environment.

A poll by the National Sleep Foundation found that a cool room temperature was one of the most important factors in getting a good night’s sleep. You might remember those nights when you are too hot and you are tossing and turning, not getting a good night's rest. Now this may sound more like a problem in hot summer nights but that can easily also happen in cold winter nights when the heat is running high, you have your warm fleece pajama on and are under the big comforter. What might start out feeling cozy and comfortable, might end up keeping you from sleeping well at night with you waking up too hot. 

In today's episode, I will go over the ideal bedroom temperature for you, as well as mention specifics for infants. I will also provide you with a few tips for those instances where your comfort temperature setting differs from anyone else in the house. 

I was recording today's episode with some rain pouring down. I was recording in our shed and thought it might sound calming. Now listening to it back again the audio does not sound like it's the best audio but I hope you will still enjoy this episode. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 

Get in touch with me via email at anna@nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

In today's episode I will go over my top 10 "Back to Basics" sleep tips for good sleep hygiene and better sleep in the long run. 
Fall asleep in a gentle sleep talk down as I go over my top sleep tips and end up the podcast episode with a bedtime story. 

To make sure you are not missing out on any episodes of the No More Sleepless bedtime podcast, please make sure to subscribe. Your support is highly appreciated. You can show your support by sharing this podcast, leaving a review or by checking out www.nomoresleepless.com for more ways on how to support this podcast.

I'd love to connect with you. You can follow me on Instagram at anna_nomoresleepless.com or send me an email to anna@nomoresleepless.com.

With all of us currently having a lot going on in life, I think it's a good time to double-down on self-care. I frequently get very intentional about self-care when I know I'm at a point in life where I feel spread thin, my calendar is full, and life's demands start to feel overwhelming.

Self-care does not have to be expensive, and self-care does not have to be time consuming. In today's episode I will go over 30+ inexpensive ways you can incorporate self-care at home. Self-care is not selfish! You need to take care of yourself so you can also take care of others, your loved ones, your business or work, and your future plans.

Fall asleep with this podcast episode made up of a long list of inexpensive ways you can incorporate some self-care into your daily routine.

The World Health Organization WHO defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”.

I think self-care is very important as a part of your overall health care and to promote your overall well-being. After I dealt with health issues to a degree where I had to go on medical leave, and after seeing two friends deal with burnout, I've become more aware of the importance of self-care and try to incorporate some form of self-care daily.

Follow me on instagram at anna_nomoresleepless and join me in a 30-day self-care challenge, coming out this week (fun prizes included). 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 

Subscribe to the No More Sleepless podcast. New episodes out on Sundays. 

When I was dealing with insomnia, and after seeing how burnout affected two of my friends, I realized the importance of self-care. 

In my opinion, self-care means taking care of yourself in various areas of your life (for example physically, mentally, emotionally, spiritually, financially, in your occupation,…) by taking care of yourself with compassion and self-love. In today’s episode, I encourage you to work on areas of continuous pain in your life, have at least one thing you enjoy and do for yourself every day, and be kind to yourself. You probably have heard it before: Self-care is not selfish and if you are taking care of yourself, you can also take care of others from a giving and loving place. 

If you are getting any value out of the No More Sleepless podcast, your support is highly appreciated. You can show your support by subscribing and sharing this podcast, leaving a review or by checking out www.nomoresleepless.com for more ways on how to support this podcast.

Please also follow me on Instagram at anna_nomoresleepless.com

From fairly young on, I've had spent quite some time in doctor offices. Even though I don't feel that seeing the various traditional health care providers that I did see when I was struggling with insomnia, had a big impact on me personally overcoming the insomnia I dealt with, I still, however, always recommend you seeing a doctor for any concerns about your sleep, insomnia, or stress. Sleep issues can not only have short-term but also long-term health implications and therefore I find it very important that you see a doctor to ensure there are no underlying health issues that are affecting your sleep, like sleep apnea, or other health concerns. 
However, in this episode, I want to also empower you to take actions and steps to better your health and sleep, and I also want to encourage you to be an advocate for yourself. Hopefully the tips I'm providing here will help you work out a treatment plan that works for you. 

I have the utmost respect for anyone working in the medical field and am very thankful for your service!

If you have any concerns about being triggered in this episode and want to jump right to the bedtime story, please scroll forward to 34:35 and enjoy the episode from thereon. 

Wishing you all a very good night! Sleep tight. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 
I'd love it if you connect with me on Instagram at anna_nomoresleepless.com.