This one is simple -The Racing Mind -just lay back, relax and let go of the day. This episdoe is a very practical one, it is a meditation for those of you with a racing mind. You are the only one capable of changing that, of retraining that racing mind. No more description, only one instruction -listen to this every night for 6 weeks and your mind will be a much calmer, more peaceful and serene place to be.Enjoy!

Episode 7 – DreamsWelcome to episode 7 of the Sleep & Health Podcast. The brain is in a very active state when we are dreaming -the dream state is known as paradoxical sleep.  In today episode -1.      Why we Dream? What is the function?1.      Regulating our emotions.2.      Rehearsal of threats -VR simulatorDreaming help process our everyday emotions and memories. Dreaming happens in a part of the brain a part of the hippocampus, responsible for emotional processing. The brain combines events that have happened in real life with different emotions, feelings and outcomes and this is where the VR simulator comes into play. If you don’t get a good nights sleep, your ability to control emotions the next day is compromised. Dreams create a safe space where the brain can work out real-life problems and issues without real life consequences. When you dream, you go into a state of self-induced paralysis. This is known as Atonia -the only muscles that work etc..The brain must suppress physical movement because they are very real and one of the chemicals it suppresses is nor-adrenaline -this is adrenaline for the brain. What does that do? Why is that important? It makes us chemically immune to stress while we dream  2.      Replenish neurotransmitters. Dreaming is like a chemical fertilizer for the activation of neurons. 3.      Enhancing creativity & ability to think outside the boxThe ability to zone out and daydream is how our brain makes non-linear pathways between 2 points -If finds solutions to problems  - the standard solutions are not working, so we must think creatively. 4.      Neuroplasticity & Learning. When we study for an exam, we try to cram in a ton of information into the brain. We have a limited capacity -think about it like RAM for a computer. It gets to a point where we push too much in and we lose earlier information. 5.      Atonia and sleep paralysisThis is important so we don’t act out our dreams. The nervous system incapacitates the muscular system. It does this as we enter the dream state or REM sleep. Then as we finish our dreams, there is a reactivation of the muscular system.  6.      Nightmares vs Night TerrorsThere are some key differences here between nightmares and night terrors. Scheduled awakening is often the go-to treatment since night terrors occur around roughly the same time each night.For older children and adults, behavioural therapy can often help reduce stress and improve sleep. Although research on therapy for night terrors remains limited, potential treatments include psychotherapy, relaxation therapy or hypnosis.7.      Interpreting Dreams ·         Being ChasedBeing chased is maybe about running away from something, Any stressful period in life can bring about chasing dreams, and they are especially common for those of us who avoid confrontation, and conflict. ·         Being Naked in Public·         Falling ·         Flying·         Losing Teeth·         Taking a Test·         Dying

This weeks episode focuses on the foundation of sleep -the Physical Components. These are all controllable and very powerful. Please do not underestimate the impact these can have on sleep. This week we will 1.     Look at the poerful physical levers (the foundations ) that influence sleep.2.     From that, creating a Road map and framework of the controllables. When it comes to sleep there are so many things that can go wrong or can negatively influence sleep: Kids, stress, anxiety, scrolling WL balance, sleep environment, poor cognitive habits -its often a combination of these things. The nature of the problem will inform the solution. 1.     LightControlling light inputs at the right time. We know about avoiding white/blue light at night -the reason being, it shuts down melatonin secretion in the brain. It is equally important to that is that we need that white blue light during the day. 2.     CaffeineCoffee, tea, energy drinks and other caffeine containing products. The cut off for caffeine is about lunchtime -caffeine has a half-life of 8 hours.Actionable- Sleepy herbal teas, no caffeine after 1pm 3.     FoodWhen we eat, it tends to signal to the brain to push us into “rest & digest” and we often get a release of the feel-good hormone serotonin as well. 4.      Rituals & Routines - cueing controlYour ritual for sleep should start hours before bed -don’t worry, its not about creating a huge complex set of actions, it starts by reminding yourself that when the evening comes, that’s the time we need to start to wind down -physically, emotionally and cognitively. Actionable Steps: ·        Have a cut off point for work related messages and emails.·        Have a cut off point for other friend groups and social media.·        Maybe change into your chill out clothes and set the bedroom up·        Have a warm shower.·        Get a cup of sleepy tea.·        Get your eye mask ready.·        Head to bed when you feel tired & do your mental wind down exercise. 5.     TechnologyThe scrolling is what’s detrimental. Listening to a podcast -this one! Music, relaxing sounds is fine. As long as there is visual stimuli feeding the brain our brain wave pattern simply cannot transition in stage 1 sleep! How long before bedtime? Up to you, how fast can you unwind from the stimuli -it’s the alerting, stimulating effect it has on the brain -reverse snooze button. Actionable ·        set a reverse snooze button.  ·        Listen don’t look for mental wind down6.      TemperatureFrom 5pm the core temperature must lower by 1-2 degrees in order to achieve sleep. That drop in temperature is a prompt to our brain t produce more melatonin and sleep. Actionable:·        Have a hot shower 1-2 hours before sleep & keep the room cool.7.     Environment  We want a bedroom which is conducive to sleep, a sensory haven, a sacred space for sleep, rest & relaxation.  Make sure you have a good pillow, clean sheets, nice smells in the room. 8. Exercise Get lots of movement through the day. High intensity exercise earlier in the day and lower intensity exercise later in the day. Both lower nocternal cortisol secretion. Next week -Dreams!

In this episode, the key focus is around cycles of sleeping and living! We talk about:o   How you can work with body/your physiology to get better quality sleep. o   We’ll look at the  Your body clock – or CR & how we align that and work with the natural cycles of our brain and body.o   For eg. - What actually works when it comes to increasing deep sleep?In the second part of the episode we look at some of the root causes of why there is so much sleep disruption & ill health in our society and how we are living. Sleep RequirementThe first step for anyone looking to improve their sleep is to establish how much sleep they require. You can look at this per nigh and over the course of a week. Zoom out when it comes to sleep and see how many 90-minute sleep cycles you need over 7-10 days. How do I know if I'm getting enough?Don't use how you feel when you wake up as a barometer and this can vary greatly and many people feel tired and groggy upon waking. See how you feel after 30-60 minutes and see how the energy levels are through the day. Are you experiencing daytime sleepiness? Do you feel like you could easily fall asleep and have low energy? Then you probably need more sleep!How can I get more deep sleep? Youi are all fascinated with deep sleep but light sleep is equally important and critical for brain health. What does the scientific literature say? A few simple key activities will improve your deep sleep:Regular exercise -60 minutes at 60% intensity at least 3 times per week. Lots of light exposure during the day- this will hold you deeper sleep for longerDeep breathing exercises in the evening help deactivate and appears to improve deep sleepSupplements which have been shown to have an impact are amino acids like L-Theanine, Vitamin D.Here are the studies relating to this:Chan V, Lo K. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis. Postgrad Med J. 2022 Apr;98(1158):285-293. doi: 10.1136/postgradmedj-2020-139319. Epub 2021 Jan 13. PMID: 33441476.Park I, Díaz J, Matsumoto S, Iwayama K, Nabekura Y, Ogata H, Kayaba M, Aoyagi A, Yajima K, Satoh M, Tokuyama K, Vogt KE. Exercise improves the quality of slow-wave sleep by increasing slow-wave stability. Sci Rep. 2021 Feb 24;11(1):4410. doi: 10.1038/s41598-021-83817-6. PMID: 33627708; PMCID: PMC7904822.Wams EJ, Woelders T, Marring I, van Rosmalen L, Beersma DGM, Gordijn MCM, Hut RA. Linking Light Exposure and Subsequent Sleep: A Field Polysomnography Study in Humans. Sleep. 2017 Dec 1;40(12):zsx165. doi: 10.1093/sleep/zsx165. PMID: 29040758; PMCID: PMC5806586.Why have we become so dysregulated?The Body - We are not using our body for its intended purpose! We should be moving more, pushing, pulling using our muscles every day. Get into action! Sleep pressure is the chemical adenosine and this is a by-product of energy expenditure. So if we exercise we have more sleep pressure.The Signalling SystemsWe have completely overstimulated our nervous system. We need to find activities that calm us. Stop mistaking scrolling and comfort for relaxation. The MindIn western culture we have the untrained mind. You are the only one who can retrain the mind. Set boundaries, commit to a 6 week course of relaxation every night, you can retrain your mind. Set clear boundaries and stick to htem, get the body into action and the mind will follow. Have a great day and a lovely night.

In this episode we look at the impact of scrolling on our sleep, our mental health and how we can implement effective strategies to get off the phones! Introduction of the concept of dopamine and addiction and its role in keeping individuals glued to their devices.Focus on the impact of technology, specifically smartphones, on sleep, and other impacts as well -adults & children!Effective strategies to manage your phones.AddictionThere has been an explosion in addictive behaviours in recent years, an epidemic of behavioural addictions and this is having a broad and damaging effect on our health and relationships. Scientists use dopamine to measure “the addictive potential of any experience,” The higher the dopamine release, the more addictive the thing.Healthy sources – cold water dips, exercise, healthy food, sleep, meditation, hitting personal goals, personal development, sex.Unhealthy Sources – online shopping, drugs, gambling, sugar & processed foods, sexWhat type of damage is it doing apart from time?  What about the research?·        That means we’re constantly living in our limbic brain, which processes emotions, rather than in our pre-frontal cortex, which deals with future planning and problem-solving and is important for personality development. ·        https://www.theguardian.com/science/2022/jan/02/attention-span-focus-screens-apps-smartphones-social-mediaWhat that means is that we are losing our capacity to delay gratification, solve problems and we are losing our ability to deal with frustration and pain in its many different forms.”Child/ Teenage Research1.     Association between screen time and lower psychological well-being among children & adolescents.2018 -San Diego State University2.    The relationship between internet gaming disorder & psychotic experiences: cyberbullying & insomnia. 2022- 850 students.3.     Media & Technology use predicts ill-health among children. 2014 Computers in Human Behaviour. California State University4. Association between screen time trajectory and early Childhood development in Children. 2022. JAMA Paediatrics. 5-step Digital Management Strategy1.     Defining Boundaries -that means having a cut-off point – you have to set an alarm, decide on a time to get off social media. How long before bed? That depends on you, it could be 2 hours, or it could be 1 hour -it depends on how quickly you can wind yourself down. Set the alarm. I call this the reverse snooze button. 2.     Mindful use -make sure you are being intentional about how you spend your time online. Maybe -limit mindless scrolling on social media or binge-watching videos, and instead focus on activities that add value to your life.3.     Digital Sabbaticals: Consider taking periodic breaks from digital devices, such as a weekend retreat or a longer vacation where you disconnect completely. Use this time to recharge, reflect, and engage in activities that nourish your mind and body.4.     Bedroom Activity – You can listen to anything you want in the bedroom but no scrolling. That means a podcast, music, relaxing sounds that will help you fall asleep. 5.     Practice Patience -lead by example in the family. It will take time, so you can gradually shorten the time and make any necessary adjustments -this will take time to retrain your brain.

This episode is dedicated to looking at the essential functions and processes that happen while you are sleeping. We look at the vital restorations, resetting and repairs that are happening in the brain and the body to keep you healthy and balanced and ready for the world! The 11 Systems All these systems repair, restore, balance and need regular sleep. Each system has a timer co-ordinated by your circadian rhythm. Cardiovascular, Digestive, Endocrine, Immune, Muscular, Nervous, Urinary, Reproductive, Respiratory, Skeletal & Integumentary (skin, hair, nails, sweat & oil glands).4 Essential Physical Functions1.      Growth Hormone SecretionCrucial for repairs, known as an elixir of life and youth. It repairs muscles and rejuvenates skin. About 70% of growth hormone is secreted during slow wave deep sleep. After we hit 40, growth hormone secretion drops dramatically. Avoid stimulants and sedatives -caffeine and alcohol as they disrupt sleep 2.       Fertility & Sex HormonesThe drivers of sexual function and desire are all dependent upon good sleep to work well. Less than 5 hours reduces testosterone to that of a man 10 years older.3.      Metabolic HormoneThe hormones that tell us when to eat and when we are full are profoundly impacted by a lack of sleep. The way our body deals with energy is also negatively impacted.  4.      ImmunityWhat we want is an immune system with an appropriate immune response. People often talk about “boosting” immunity and that’s not always a good thing. Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019 Jul 1;99(3):1325-1380. doi: 10.1152/physrev.00010.2018. PMID: 30920354; PMCID: PMC6689741.  4 Essential Mental & Psychological Repairs1.      Glymphatic DrainageThe brain cleans itself and flushes out toxins and plaque. Essential for your long terms brain health. 2.      Emotional Health & WellbeingWe decide what is useful and what we need to forget! We embed the positive emotions and gets rid of the negative emotional turmoil. 3.      NeuroplasticityCognitive function, learning and how we embed memory happens during sleep. All learning is happening while we sleep! 4.      Dreaming This is how we simulate real life dangers and stressful events. Hugely important for our mental wellbeing.  Action PointsMindset shift - Re-evaluate how you prioritize your bedtime and your sleep. If you are not getting enough sleep and going to bed on time all of the above functions, repairs will suffer. The repairs, restoration and re-setting will take care of itself as long as you are getting sufficient quality sleep.

Episode 2 -Sleep & StressIn this episode I look at the biggest disruptor of Sleep – Stress! This episode will help you realize that the same systems that manage stress, also manage sleep. People completely underestimate the impact of an overstimulated nervous system and how that can disrupt sleep. We must learn how to switch between our alerting system and relaxation system. The Nervous SystemWe learn how two opposing systems work together to help us deal with the demands of life. I highlight the function of both systems and why they impact your health both mentally & physically.  The Stress Response -The Sympathetic SystemWe learn all about the stress response and how the way we are leading our lives impact our sleep. The stress response is very important for our survival and enables us to thrive under the right conditions. How can stress help us be more reproductive? What chemical messengers do to prepare us to deal with threats and how to lower these chemicals once the threat has passed. What happens our sex drive, our digestive system and other systems while we are stressed. What are the signs of an overstimulated stress response? And how does it impact my health?  The Calm Response- The Parasympathetic SystemWe need to learn how to de-escalate the systems in our body and mind. What types of activities help us activate the chemicals that which enhance our levels of peace, calm and happiness? I list out how we can include these health-promoting activities into our daily routine. We learn about how we can leverage our breath to induce a sense of calm. Lear the fastest scientific method to reduce stress!  Live Longer -What does the literature say about it! The fitter we are, the more time we spend in the parasympathetic state. Here is the science: Goldsmith RL, et al., Comparison of 24-hour parasympathetic activity in endurance-trained and untrained young men. J Am Coll Cardiol. 1992 Sep;20(3):552-8. doi: 10.1016/0735-1097(92)90007-a. PMID: 1512332.Barthelemy JC, et al., Targeting autonomic nervous system as a biomarker of well-ageing in the prevention of stroke. Front Aging Neurosci. 2022 Sep 15;14:969352. doi: 10.3389/fnagi.2022.969352. PMID: 36185479; PMCID: PMC9521604. 5 Pathways to a Less Stressful Life1.      Move More – Physical activity reduces stress in many ways and is a powerful tool for our mental wellbeing and stress management.2.      Breathwork – Learn how to leverage your breath to physically reduce stress and move into “rest & digest”.3.      Boundaries – Set alarms to get off the tech and remind you to unwind!4.      Rituals – Learn how we are designed to socialize and unwind. Create your perfect wind down routine. 5.      Relationships & Connection – The fastest way to bring someone back from burnout is through connecting with real people! Key LearningsLearn how to put everything we have learned into action and fit them into our busy demanding lives. The currencies of time energy and presence will return to your life.

Episode 1 Notes. The Layers of SleepIn the first episode, I delve into the many layers of sleep. This episode sets the scene and reframes how you view sleep. No matter how bad your sleep is, it can be improved. What are the essential components for sleep? This episode looks at 4 of the most powerful chemicals that govern your ability to fall and stay asleep. I speak about periods of adaptive inactivity that are essential for humans. I discuss the biological, psychological, social and cultural attributes to sleep. Sleep is complex and we need to understand the layers to improve our sleep. We look at what the research says on sleeping together vs sleep apart:Sleeping Together:Bed-Sharing in Couples Is Associated with Increased and Stabilized REM Sleep and Sleep-Stage Synchronization. Drews HJ, et al., Front Psychiatry. 2020 Jun 25;11:583. doi: 10.3389/fpsyt.2020.00583. PMID: 32670111; PMCID: PMC7330166.Bed Sharing Versus Sleeping Alone Associated with Sleep Health and Mental Health, Brandon Fuentes et al., Sleep, Volume 45, Issue Supplement_1, June 2022, Page A4, https://doi.org/10.1093/sleep/zsac079.009 The 4 Chemical DriversCortisol   The stress hormone designed to help us deal with stress. We need to harness the power of cortisol and manage the secretion of cortisol. Nocturnal secretion will certainly interfere with sleep. How can we naturally lower levels of cortisol? Exercise, Nutrition, Minsetset and Supplements. Melatonin- The hormone of darkness. Melatonin prepares you for activities you do at night. Melatonin in not just about sleep -it impacts everything from fertility to brain cleaning. How can influence our melatonin secretions? Light management is key! Food choices also influence melatonin and keeping a healthy gut biome. Adenosine – Sleep pressure or the tiredness molecule. This is what pushes you into sleep. What kind of things can influence the tiredness molecule? Caffeine and exercise are two powerful influences. Serotonin – The happy hormone. This is a powerful driver of mood, relaxation and sleep influencer. Serotonin is a pre-cursor to the sleep hormone -melatonin.  How can we naturally increase serotonin? Light, exercise, food, massage, yoga -lots of enjoyable activities. I highlight how our daily activities, choices and behaviours profoundly influence the chemical drivers of sleep. I also deliver key messages and actionables for you to improve the appropriate levels of those chemicals.