sleep myths

Join us for an in-depth conversation with integrative sleep medicine specialist Dr. Valerie Cacho, as we explore the fascinating world of sleep health and wellness for women. From the impact of hormones on sleep to debunking common sleep myths, Dr. Cacho shares her expertise on diagnosing and treating medical sleep disorders, promoting mind-body approaches to insomnia, and empowering women to prioritize their sleep health through self-compassion and holistic practices. Discover the secrets to a good night's sleep and unlock the energy, clarity, and drive you need to change the world.

Key takeaways:

• She uses various techniques to support patients with sleep disorders, including mind-body practices, breathing exercises, journaling, and meditation.
• Mindfulness-based stress reduction and self-compassion courses are effective practices that can aid in supporting sleep.
• The differences between integrative, lifestyle, and functional medicine and how they take whole systems approach to healthcare.
• Role of behavioral changes in improving health and quality of life. By embracing a holistic approach that addresses physical, mental, and emotional well-being, individuals can make meaningful shifts in their behaviors and achieve lasting improvements in their overall health and quality of life.

Meet Dr. Valerie Cacho:
Dr. Valerie Cacho is an integrative sleep medicine specialist who diagnoses and treats medical sleep disorders. She is particularly interested in women's sleep concerns, mind-body approaches to insomnia, and promoting sleep health and wellness. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, an online educational and sleep wellness company for women.


Dr. Valerie Cacho’s Links: 

• Linkedin: https://www.linkedin.com/in/valeriecacho/
• Instagram: https://www.instagram.com/drvalsleepgal/?igshid=YmMyMTA2M2Y%3D
• Website: https://www.sleephoria.health/

Resources/Links: 

• Website: https://sleephoria.com/
• Instagram: https://www.instagram.com/sleephoria.health/
• Sleep Life Medicine: https://www.sleeplifemed.com/
• Free checklist of questions to ask the doctor if you are chronically 
• exhausted: https://www.sleephoria.health/f/exhaustion-checklist

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Today on the podcast we are chatting with Fiona from Mama Matters. Fiona is a social worker by trade and has worked in perinatal mental health and parenting for most of her career, and with that experience, she has developed a signature style of honest parenting support.

Fiona's approach is to empower parents to shift from the traditional sleep training culture and honour their babies as little individuals.

In this episode Fiona shares with us:

• The most common issues she sees when it comes to baby's sleep;
• The mistruths that we see mainstream sleep industry and why she believes this needs to be shaken up;
• Her advice for parents who are currently in the trenches of broken sleep;
• We talk about the Circle of Security approach to parenting, and how this approach supports both parents and children.

Episode Links:

• Find out how to work with Fiona, and her incredible offerings on the Mama Matters website here.
• Listen to Fiona's podcast Mama Chatters here. 

Come along to our masterclass '3 Surprisingly Simple Ways To Transform Your Kids' GUT HEALTH to Improve Behaviour, Immunity, Allergies and Fussy Eating"

Save your seat here

Come along to my upcoming masterclass to learn my 3 surprisingly simple ways to transform your kid's gut health to improve their behaviour, immunity, allergies and fussy eating.

Save your Seat for the masterclass here

If we regularly have a terrible night sleep, it can make us start to dread bedtime. The thing is, we often overestimate how well we NEED to sleep. Yes, you’re waking up, but your sleep might be better than you think it is. Let’s bust some of those sleep myths with the help of This Way Up to help you feel better about your sleep no matter what it’s like.

LINKS 

• Read ‘Sleep Myths Busted: The Real Causes of Insomnia and How to Manage Them’ from This Way Up
• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram  

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

Nick and Daniel trade off describing their favorite myths and misconceptions about insomnia and sleep.

Show Notes:

• Does everyone need 8 hours of sleep per night?
• Should I go to bed at the same time every night?
• The crucial difference between feeling tired and feeling sleepy
• If I’m not getting 8 hours of sleep, am I at risk for major health issues?
• Do I need to avoid blue light before bed?
• Do things cause insomnia or beliefs about things? See also: Nick's Complete Guide to Insomnia
• The problem with sleep hygiene
• Sleep is more about what you don’t do than what you do.
• Sleep effort and the perfect metaphor for insomnia
• Is it important to get an even number of sleep cycles?
• Beware the Sleep Hygiene Industrial Complex
• If I have a big day coming up, should I get into bed early?
• Can I pay off my long-term sleep debt?
• How important is it to understand what caused my insomnia?
• Triggering factors vs maintaining factors in insomnia
• Insomnia and threat-monitoring
• Is insomnia even a sleep disorder?
• Does sleep quality deteriorate with age?
• Should I avoid exercise in the evenings?
• Intention is everything when it comes to sleep.

You can follow Daniel Erichsen online in the following places:

• Podcast
• YouTube
• Twitter

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This is a special BONUS episode with DJ NOA | AON (aka Pavel Stuchlik). Pavel is a certified Wim Hof Trainer as well as an accomplished EDM DJ. 
Join NOA | AON as he guides you through a very powerful breath exrcise and medication with music that's been hand selected and tuned to deliver the ultimate sleep experience.
You're going to want to be in your bed with headphones on for this one folks!
Discalimer: Do not do this while driving or operating any type of machinery. This should only be done when you are about to sleep or want to take a nap and will not endanger yourself or anyone around you.

DJ NOA | AON (aka Pavel Stuchlik) sits down with Dr. K as they explore his zest for life, the challenges that he faced and how he overcame them and the ability to change your entire life by shifting focus and being in the present. Pavel started his career as a professional cyclist but as he battled with illness and they rigors of professional cycling his focus shifted to the world of e-commerce where he not only succeeded but thrived. Taking this passion forward he began focusing on real estate investing and developing and eventually was an early area developer for the wildly successful Orange Theory Fitness franchise.
Today Pavel has shifted once again and is committed to sharing his passion for life and self improvement through dance music and breath work. He offer retreats and training where he helps reboot your software with a process he affectionately calls a "system reset".
Join Dr. K to learn more about this fascinating human being, his 10 day retreats to Thailand in a dark cave and stay tuned for a BONUS SLEEP EPISODE to follow!.

Join Dr. K, as he sits down with Sarah Glicken, the owner of the highly successful Los Angeles location of Osteostrong. Learn why our skeletal system deteriorates with age and why we should focus on strengthening our bones along with muscles. Find out how in just 4 minutes a week you can get dramatic improvements in bone density, posture, balance, athletic performance, less joint and back pain and improved sleep. We also discuss issues with women and biohacking, the changing public perception of healthcare and more!

Join Dr. K. as he sits down with Greenwave Filters Director Of Education Kim Lear. In this episode you’ll understand what EMF’s and EMI’s are. The different types that are lurking in your house and where they come from. What “dirty electricity” is and why it’s important to correct it. How to know if you have dirty electricity in your home. How it can be affecting your health and your sleep. And what you can do about mitigating this potential health risk

Do you like a warm bed and your partner needs it to be arctic cold to sleep? Feel like you are on a totally different sleep schedule compared to your spouse?
Join Dr. K as he breaks down why men and women sleep differently. Find out some simple tricks that can help level the playing field when it comes to sleeping with someone who sleeps completely different than you!

Dr James Kelley from L-Nutra, the ProLon Fasting Mimicking Diet joins Dr K to talk all things Fasting - including the new ProLon 5-Day Fasting Mimicking Diet. 

If you are in search of a better you, enhance performance, fat focused weight loss and optimizing your metabolic health - Fasting just might be for you. 

Dr. K. invites the Chief Science and Clinical Officer Dr. Jeff Marksberry of Alpha Stim to join him to uncover the world of "electro-medical" products. Learn how sending a micro-current of electricity across your brain can help you with anxiety, insomnia and depression. Find out how the device works, when to use it, who it's intended for as well as why it was created. 
If you already have a sleep supplement stack, a mindfulness practice, mushroom coffees or any of the above, then you need to pay attention to this emerging technology.
Interested in boosting your HRV, want to hack your meditation? Alpha-stim has both clinical indications and is now being introduced to the biohacking world as another option to help you feel better, sleep better and have more productive days.

People and experts are always telling you what you should do and need to do to improve something or get an outcome. In this episode we flip things around and Dr. K outlines the things you CANNOT do if you want a good nights sleep!
Find out what habits, rituals and routines that we all do on a daily basis affect our sleep as well as the next day.
We'll also go over why these habits can be so bad as well as ways to mitigate them.
Now sit back, relax and enjoy "The Epic Fail" episode!
PS. This episode was brought to you by Snore Experts.

Dr K is joined by Sameer Sontakey the Founder and CEO of the Biostrap to talk about the Biostrap which helps you measurably improve your sleep, recovery and performance. 

James Brown from FLOW Meditation Online, the hardest working man in meditation talks to Dr K to explore how through a powerful combination of meditation, breathwork, mindfulness and visualization techniques you can Unlock a life of less grind and more flow so you can achieve your best night ever. 

Join Dr. K. as he goes over his favorite tips and tricks to stay cool in the summer months. Our bodies are meant to sleep more efficiently in the cool and the heat can take it's toll. Find out quick and easy ways to stay cool!

Take a journey with Dr. K as he dives deep into how light controls our bodies and our sleep. We may not consider light to be much more than something that allows us to see but the more we pay attention to where it is, how much of it we get, when we get it and what color it is, the more we are able to control it and then control our biology.
Learn about lux and wavelengths, and how extremely sensitive your eyes and brain actually are.
As part of any proper sleep regimen, Dr. K. talks about how he has modified his night and day routines to help control his light exposure and get consistently great sleep.

Fresh off a trip to Moscow, Russia, Athens, Greece and Bodrum, Turkey - Dr. K discusses his Jet Lag Hack secrets! 
Learn the tricks, tools and supplements he used to wake up on the other side of the world full of energy.

Dr. Stasha Gominak Joins Dr K to Talk about Vitamin D, B vitamins, the gut bacteria and more and how they relate to sleep.

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder.

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.
Known among the weightlifting world as "the rhino" Stan is larger than life in size and heart! He's the creator of "The Vertical Diet" and understands the value of fitness for sleep and sleep for recovery. 

In this episode, Dr K will answer the top questions received on SnoreExperts.com over the past few weeks!