sleep routine

Sleep is one of the most overlooked ways of improving your overall health. It is something we often sacrifice or neglect. Here in the UK

• 36% of UK adults struggle to get to sleep at least on a weekly basis
• Nearly half of the UK have trouble falling asleep at least once a month

We underestimate the importance of sleep, it impacts so many functions of the body, energy levels, creativity, cognition, memory and long term health.

It is also an area that you can improve the quality and quantity of at no cost and yet see massive improvements in all areas of your life. If you are going to maximise your day and your potential, high-quality sleep is essential.

In this episode, I will walk you through what I feel is the ultimate sleep routine based on the research I have undertaken and the things I have tried and tested.

Links to items mentioned in the show:

Why We Sleep - Matthew Walker - https://amzn.to/3EsxZZo

Magnesium L Threonate - https://amzn.to/3EtDoQd

L-Theanine 350mg - https://amzn.to/31bL0bG

Huberman Lab Podcast - Huberman Lab

Matthew Walker Podcast - The Matt Walker Podcast (buzzsprout.com)

Advisory Warning - Please consult with your medical practitioner before trying the supplements mentioned in this episode. The podcast is here to educate and does not in anyway convey medical advice.

Pyjamas, nightdresses and even special t-shirts send a sleep-friendly message to our bodies that it’s time to shut down! So stop wearing your old t-shirt to bed, or your hole-riddled trakkies and see the difference it makes to your sleep

LINKS

• ‘The Sleep Revolution :Transforming Your Life, One Night at a Time’ by Arianna Huffington
• Arianna Huffington’s ‘Sleep Manifesto’
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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

For more great podcasts head to novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

Nobody seems to sleep past 7am anymore, so we're here to start a new sleep-saving movement. What if we all went to bed earlier this weekend.

LINKS

• Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram.

CREDITS
Host: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.
Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

See omnystudio.com/listener for privacy information.

There’s a myth that the weekend is all about lie-ins and upping our sleep quota. But for lots of us, that’s definitely not the case! In this episode we’re talking about the benefits of “non-striving” – doing less, and being a little bit kinder to ourselves, particularly when it comes to our sleep.

Links

• The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Review The Space on Apple Podcasts and https://bit.ly/review-the-space.

Credits  
Host: Casey Donovan @caseydonovan88 
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

SHOW NOTES

💻  Michael’s background and how he came to be a sleep expert

💻  Why he created the Wink sleep conference

💻  What is the Wink sleep conference

💻  Who should attend the conference and what should they expect

💻  Sleep and technology 

💻  Impact of video games on sleep

💻  Importance of getting scientific research about sleep directly to the people

💻  Sleep and teenagers

💻  How to properly use technology at night without negatively impacting sleep

💻  What is flow state, how to measure and control it, and finding a way to snap out of flow state

BIO

Prof Michael Gradisar has been researching sleep since 1998 and treating insomnia and circadian rhythm disorders since 2002. He developed WINK Sleep Online so that his novel treatments could be used by anyone on the planet.

EPISODE LINKS

Email: hello@winksleep.online 

Website: https://winksleep.online

Instagram: https://www.instagram.com/wink_sleep/

Twitter: https://twitter.com/winksleep?lang=en

LinkedIn: https://www.linkedin.com/in/michael-gradisar-ba2184b6/

Next Steps To Upleveling Your Sleep - 

Website: https://www.sleepisaskill.com/    

‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter

8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize

Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts

LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/

Instagram: https://www.instagram.com/mollie.eastman

TikTok: https://www.tiktok.com/@sleepisaskill 

Facebook: https://www.facebook.com/sleepisaskill/

Twitter: https://twitter.com/SleepIsASkill

YouTube: 

https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Are you finding it hard to get to sleep? Do you ever go to bed virtually alone?

We don’t mean a mate sitting on the edge of your mattress. We’re talking about the social squad we gather through our devices. The easiest way is to put a buffer between your last digital chat and your bedtime – and we’re going to teach you how.

 Links

• Shawn Stevenson @shawnmodel
• ‘Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success’ by Shawn Stevenson http://bit.ly/sleep-smarter-book
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits   

Host: Casey Donovan @caseydonovan88  

Content: Amy Molloy @amy_molloy  

Executive Producer: Elise Cooper  

Editor: Adrian Walton. 

See omnystudio.com/listener for privacy information.

SHOW NOTES

💭 Robbie’s story and what led him to create his organization

💭 Why the focus on breathwork for sleep 

💭 Recommendations for an approach to breathwork

💭 How Robbie reduces stimulation before sleep and his sleep routine

💭 How breathwork helps to improve sleep 

💭 Breathwork exercises 

💭 Robbie’s morning routine

💭 Robbie explains his experience at a dark retreat

💭 His new venture that creates a new way of interacting 

💭 Use of psychedelics for improving sleep and other mental health issues

BIO

Robbie Bent is building a global community to improve mental health in an accessible way.  Inward, combines beautiful social spaces built around saunas/ice baths and the largest library of breathwork content in the world.  Robbie and the Inward team host a Clubhouse Show on Psychedelic Medicines and have been profiled by leading wellness brands like Eight Sleep and the Natural State Podcast.

EPISODE LINKS

Email: robbie@inwardbreathwork.com

Instagram: https://www.instagram.com/inwardbreathwork/ and https://www.instagram.com/robbiebent/

LinkedIn: https://www.linkedin.com/in/robbiebent/

Twitter: https://twitter.com/robbiebent1?lang=en

QUOTES

“The really cool thing about breathwork is you can feel it. So in a 20 minute session, you can totally change your state.”

Next Steps To Upleveling Your Sleep - 

Website: https://www.sleepisaskill.com/    

‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter

8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize

Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts

LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/

Instagram: https://www.instagram.com/mollie.eastman

TikTok: https://www.tiktok.com/@sleepisaskill 

Facebook: https://www.facebook.com/sleepisaskill/

Twitter: https://twitter.com/SleepIsASkill

YouTube: 

https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Often in life we are faced with change where we need to adjust our routine to changing circumstances whether it be kids going to school, moving in with a new flat mate, starting a new job... or in the current climate easing COVID restrictions - freeing us up to do more! This episode explores how to transition to a 'new norm' with your health in mind! This episode will not only serve those who are returning to the office it will help you with any change of routine.   

About me&my Health Up & Host

me&my Health Up seeks to enhance and enlighten the wellbeing of others. Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food is medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
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

Long gone are the days where getting less sleep was seen as a badge of honor. Research has shown us that sleep is vital for recovering and rejuvenating us.

In this episode, Mollie McGlocklin is going to break down how you can get a better night's sleep, some of the key things you need to do, and why you don't need to wait. Now is the time to begin sleeping better.

Today’s Speaker - Mollie McGlocklin

Mollie is the creator of Sleep Is A Skill, a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. The company was born from “scratching her own itch” after a lifetime of poor sleep habits culminated into a mega-challenging bout of insomnia for months without end. With a background in psychology & human behavior, she went down the rabbit hole to solve her sleep disturbances without sleeping aids. She became fascinated with chronobiology, and by extension, its practical applications to restore a state of homeostasis not only to her sleep but also to her life as a whole. Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep.

Website: https://www.sleepisaskill.com

You’ll Learn

• What to do in a day to get the best sleep at night
• Sunlight's impact on sleep
• How food and eating patterns affect your sleep
• Tips to overcome jetlag

It Starts With Attraction Ep. 039: How Sleep Impacts Your Physical and Emotional Attraction & Why You Need More Sleep Tonight  with Mollie McGlocklin

We all know how important managing our stress is, but let’s be real… knowing and doing are often 2 different things!

If you’re like me, knowing WHY it’s important is key to taking those necessary actions, and in this episode of the podcast, I talk with Meredith Edwards about both WHY managing our stress is important and HOW we can do it.

We dive into the central nervous system and how we can get stuck in fight/flight which leaves us in a chronically stressed state – we talk about some of the signs that you might be ‘stuck’ all revved up too.

We also cover:
Exercise 

Foods 

Sleep 

Mindfulness

Meditation 

Trauma 

Meredith Edwards is a 

* Clinical Nutritionist

* iRest and Restorative Trauma Sensitive Yoga teacher

* RAAF wife, Navy mum

Practicing in Newcastle, about to relocate to Canberra due to husband’s posting

Connect with Meredith:
Mana Nutrition
Instagram

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Got sleep? 

This podcast offers sleep and cognitive strategies to help you take mindful steps preparing for a healthy night of rest. 

Not only will these strategies help you navigate the holiday season, use them year round to create habits for overall health and wellbeing!

IDENTITY.

BACKSTORY.
CHANGE THE STORY.
FOR HIS GLORY.

Getting proper sleep is highly important to personal wellness, but what about your routine prior to going to bed? On Hands-On Wellness, Ant Pruitt discusses the Hatch Restore as it helps you develop a healthy bedtime routine.

Host: Ant Pruitt

Download or subscribe to this show at https://twit.tv/shows/hands-on-wellness

Sponsor:

• LastPass.com/twit

Getting proper sleep is highly important to personal wellness, but what about your routine prior to going to bed? On Hands-On Wellness, Ant Pruitt discusses the Hatch Restore as it helps you develop a healthy bedtime routine.

Host: Ant Pruitt

Download or subscribe to this show at https://twit.tv/shows/hands-on-wellness

Sponsor:

• LastPass.com/twit

TUNE IN TO LEARN:
How to ensure your awesome sleep each night!
No-tech habits and tech that works.


angela@createyourself.today - preliminary sign-up for my
9-week "Smart Weight Loss. Fit and Healthy Body for Life" School!


by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
My NEW UDEMY COURSE: "Healthy Eating Crash Course"!!!
GET MY 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter

Sleep is a favourite topic of ours, so of course we were always going to dedicate a whole podcast to it! In this episode we share lots of thoughts and tips about improving sleep hygiene, establishing a nighttime routine and getting good quality shut-eye. Throw in a bit of science, a quiz game, and a debate about how to pronounce 'ambience' and episode 8 is complete.

Music: Outdoors In Summer by Shane Ivers - https://www.silvermansound.com

TUNE IN TO LEARN:
This one sleep upgrade I tried accidentally while getting over a mild cold - now I sleep better, sleep less and wake up more refreshed than ever, feeling like I'm ready to take on the world!

My NEW UDEMY COURSE: "Healthy Eating Crash Course"!!!
GET MY 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE!

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter

TUNE IN TO LEARN:
As simple as that, it's all in the title, our immune system is our best defense, good quality sleep is a foundation of a strong immune system and in this episode I'll share with you the best practices to get the best quality of sleep.

• Morning light and exercise routines
• When to eat
• Sleep schedule
• The temperature of sleeping rooms
• Darkness and noise
• Caffeine
• Magnesium
• Night light and wind-down routines

GET MY 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE!
More about my coaching HERE

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter

Welcome to this week's quickie, our super fast take on all the adulting things that matter to you. If you’re like us, you might be struggling to sync up your sleep schedule with this new WFH life we're living due to the Coronavirus. We all know we should be getting the coveted eight hours of sleep a night, but it’s easier said than done. So today, we’re diving into six tried-and-tested tips to help you sleep better. 

Teach Me How To Adult is a podcast that serves up expert interviews, candid experiences and actionable advice on everything you never learned growing up. Follow along as we figure it out together!

For show notes and more adulting tips, visit:

teachmehowtoadult.ca

Follow us on the ‘gram:

instagram.com/teachmehowtoadultpodcast

PS: If you’ve been dreaming of pivoting into podcasting but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast. 

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow us on TikTok: @teachmehowtoadult

On today's episode, I had Shawna Curry, Registered Nurse and Health Expert and we talked about the importance of sleep. We talked about how sleep is the foundation of sleep, how to create good sleep habits, and the importance of sleep routines.

7:04 - Shawna's 7 Pillars of Health
9:50 - Why is sleep important?
11:57 - Long term implications of not getting enough sleep
13:59 - How much sleep do you need?
17:04 - How do you manage your circadian clock working a shift job?
20:51 - Quality vs. Quantity
25:52 - What is happening while you're sleeping
28:38 - Creating an environment that promotes good sleep
30:58 - Screen time before bed is bad (myth or fact)?
33:17 - "Tired but wired"
37:01 - REM vs. Non-REM sleep
41:22 - Can you "catch up" on sleep?
43:58 - How do you know when you've had good quality sleep?

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Shawna has made her mark in the health and wellness space as an Amazon best selling author, International speaker, through podcast appearances, corporate wellness programs and personalized health coaching.

This variety of experience has built a community of clients who benefit from her intimate and inspiring health and wellness information. Her writing has been published in Forbes, Inc., Impact and Bloom Magazines. 

Her company, Health Redesigned, has been dedicated to total-health solutions and all of the aspects of healthy living including fitness, sleep, nutrition, self-help and overall lifestyle strategies. 

You can follow Shawna at www.healthredesigned.com