sleep pressure

 Are you tired of tossing and turning at night, desperately searching for the secret sauce for a better night's sleep? What if you could unlock the proven strategies that experts use to deliberately sleep better? 

Did you know that a staggering 30% of the population faces challenges in getting a good night's sleep, potentially impacting health, mood, and overall well-being? 

In this eye-opening aka eye-closing episode of me&my health up, host Anthony Hartcher interviews sleep expert Dr. Damon Ashworth, who reveals the science-backed methods for improving sleep quality and overall well-being. Discover how cognitive behavioural therapy for insomnia (CBTI) can lead to significant improvements in mood, reduced anxiety, stress, and fatigue.

Learn the crucial role of sleep pressure, circadian rhythms, and the right relaxation techniques for a restful night's sleep. Don't miss out on the expert advice that could transform your sleep habits and improve your quality of life - tune in now!

About Dr. Damon Ashworth: 
 

• Clinical Psychologist with a Doctoral degree from Monash University and Bachelor's degrees from La Trobe University 
• Volunteered as a Mental Health Specialist in Vanuatu under the Australian Volunteer Program 
• Expert in sleep and insomnia treatments, with published research on CBT-I (Cognitive Behavioural Therapy for Insomnia) 
• Author of "Deliberately Better Sleep," available as an e-book and paperback in 2023 
• Specialises in Health Psychology, working with patients coping with severe and chronic physical conditions 
• Experienced in treating trauma-based symptoms in war veterans and individuals with PTSD 
• Utilises a client-centred approach and various therapy frameworks, including Cognitive Behavioural Therapy and Acceptance and Commitment Therapy 
• Passionate about applying the latest empirical findings to help individuals meet their psychological and emotional needs

Connect with Dr. Damon Ashworth:

Website: https://damonashworthpsychology.com/
LinkedIn: https://www.linkedin.com/in/damonashworth/
Twitter: https://twitter.com/DamonAshworth
Medium: https://medium.com/@damon.ashworth


To get a copy of Dr. Damon Ashworth’s Deliberately Better Sleep book:

https://damonashworthpsychology.com/book/


About me&my health up & Anthony Hartcher 

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my health up which provides holistic health solutions using food as medicine, combined with a holistic, balanced,

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Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

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The CDC gives a list of the top 5 tips for healthy sleep, and this list is based on the American Academy of Sleep Medicine; the biggest issue is many of these tips do not translate for someone who works rotating shifts or second or third shifts.

In today's episode, we are going over the top 5 tips and how we can work this into a shift lifestyle so EVERYONE can get quality sleep.


Research:
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://sleepeducation.org/healthy-sleep/healthy-sleep-habit/
https://www.sleepfoundation.org/circadian-rhythm
https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html#:~:text=Pressure%20for%20sleep%20(homeostatic%20sleep,night%20of%20good%2Dquality%20sleep.
https://www.sleepfoundation.org/how-sleep-works/adenosine-and-sleep

If you are a health coach interested in joining other health coaches for growth and community visit Health Coach Growth Network on Facebook.

Music by Alex Grohl and Pixabay click here to listen to learn more

Caffeine tolerance occurs relatively quickly between individuals. You could argue that depends on the consistent dose and how well you metabolize it, but tolerance does occur. Reason #1 why I monitor my intake. Sorry to burst your bubble Karen, your triple shot, white chocolate whip, creme brûlée frappachino you drink every day might be doing more harm than good. Especially if you’re drinking it with the intent of replacing proper sleep.

Sleep is not an optional extra in life, it is a fundamental requirement that far too many people overlook. Sleep has its physical, mental and emotional processing components, so when we have had no sleep, or insufficient sleep, these processes are not able to work effectively. We experience this in the form of lethargy, exhaustion, lapses in concentration, memory, and emotionally we may become irritable, or down.

Sleep is an automatic process and therefore under our voluntary control. Whether awake or asleep we are at the mercy of two biological processes: 

(1) Sleep Homeostasis, known as 'Sleep Pressure' and 

(2) The Circadian Rhythm, known as the 'Body Clock'.

These two processes work in harmony to promote sleep at night.

Outside of impacting activities of day to day living, disordered sleep has further implications for those trying to optimize their health, maximize muscle gain, and fat oxidation.

A study by Spiegel et al. found that restricting sleep in 12 healthy men for two days, from 10 to 4 hours, resulted in a reduction in leptin (hormone involved in feeling 'full' after eating) and elevations in ghrelin (hormone involved in stimulating hunger). These hormonal changes were also accompanied by self-reported increases in appetite and hunger.

That explains your shit mood, double quarter pounder with fries for lunch, and deep dish pizza for dinner Karen.

This was this week's topic of discussion for Anabolic Radio’s latest episode ft. @willwalace where we dove into understanding the mechanisms/physiology of sleep, caffeine, light exposure, and much more.

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