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 joints2. 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 inflammation5. Prioritize sleep with good sleep hygiene and habits6. Regular chiropractic care (and massage therapy if possible)7. Lots and lots of water8. Strengthen back and core muscles (incl. stretching throughout the day)9. Improve posture10.  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.

Stress and anxiety can affect the sleep you get. On the flip side, not getting enough sleep can result in you feeling more stressed or anxious throughout your day. The last year has been quite challenging and millions of people worldwide are reporting higher stress levels as well as struggles with sleep. In today's episode, I will provide you with 10 tips on managing stress, including the 4 A's (avoid, alter, adapt, accept).  Hopefully you will find a few techniques that can help you manage the different stressors you face in your life.  Please seek professional help as needed.As usual, I will update you a bit as well about things currently happening in our life and by the time we reach our bedtime story, I might have already talked you down to sleep. Have a good night! Subscribe to the No More Sleepless podcast for weekly episodes, out on Sundays. If you are getting any value out of the No More Sleepless podcast, please 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 it if you connect with me on Instagram at anna_nomoresleepless.com.

Every year, as the New Year starts, people all over the world set new resolutions for the New Year. Reviewing current habits and behavior, reflecting on what habits helped and what habits hindered my sleep, and in the end changing my behavior accordingly and establishing new habits was key in overcoming the insomnia I dealt with. Check out today's episode to get some ideas on how you can best implement new habits and how to stick with them. I'll talk a bit about habit stacking as well as the " Four Laws of Behavior Change" James Clear discusses in his book Atomic Habits. Following the Four Laws of Behavior Change can help you build better habits. They are (1) make it obvious, (2) make it easy, (3) make it attractive, and (4) make it satisfying. As usual, the episode follows with me talking a bit about what's been going on in our lives to distract you further from your own thoughts and if you are not asleep by then, I will gently talk you to sleep at the end of the podcast episode with our bedtime story .Has the No More Sleepless podcast  been beneficial to you?If so, your support is highly appreciated. You can show your support by subscribing to the podcast, sharing any episodes you like, leaving a review or by checking out www.nomoresleepless.com for more ways on how to support this podcast and keeping it ad-free. I'd love it if you connect with me on Instagram at anna_nomoresleepless.com.Have a happy and healthy New Year! 

Just a few days before the New Year starts, I'll gently talk you to sleep in this episode going over some thoughts on New Years resolutions and taking actions to reset and restart if some of your habits are not working out for you. Is binge-watching shows late at night or your social media scroll keeping you from getting a good night sleep or are you trying to get back on track with some healthy habits? There's no need to wait for the new year, the next month or the next week, you can restart at any point of time. As usual, I will also go about over what is happening in our lives to distract you from your own thoughts and if you are still not fast asleep by then, you will hopefully quickly fall asleep in the bedtime story I read towards the end of the episode. Has the No More Sleepless podcast been beneficial to you? If so 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 and keeping it ad-free. I'd love it if you connect with me on Instagram at anna_nomoresleepless.com.

This year, the holiday season may look quite different from what you are used to. Fall asleep as I tell you a bit about Christmas in Germany and what our Christmas traditions look like now after our move to the US. As always, this gentle sleep talk-down ends with a bedtime story for all those not fast asleep yet. Check back every Sunday for a new episode. For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. I'd love if you connect with me on Instagram at anna_nomoresleepless.com. 

It has been some exciting times. Do you remember the feeling as a kid before Christmas when you are too excited to sleep because you can't wait for Santa to come and to open your presents?There has been numerous times in my life when it seem that excitement (or anxious nerves) kept me up at night. In today's episode, I will give you five tips on how to get some rest when you feel too excited to sleep. Doze off during this podcast episode as I calmly talk you down to sleep, telling you about my sleep tips, talking a bit about my day and ending the episode with our bedtime story. For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. I'd love if you connect with me on Instagram at anna_nomoresleepless.com. 

Following the last episode on foods that are affecting your sleep, I will talk in this episode about drinks and how they can affect your sleep. There are drinks that can promote good, deep sleep, and then there are also drinks that can negatively affect your sleep and rather stimulate you. Listen in to get an insight onto drinks that are soothing, and calming and therefore ideal to have in the evenings before bedtime. I will also let you know what drinks to avoid before bedtime to make sure they don't affect your sleep or lead to sleep interruptions at night. Besides a good sleep hygiene and habits that can help promote sleep, being aware of the drinks  you have before bedtime and how they can affect your sleep, can lead to better sleep in the long run. I will gently talk you down to sleep in this episode with the goal to distract you from your own thoughts by talking about my day. As usual, we will end up the podcast with a bedtime story. Have a good night! For more information on the No More Sleepless podcast, visit www.nomoresleepless.com. I'd love if you connect with me on Instagram at anna_nomoresleepless. 

Have you thought about how the dinner you eat and when you eat it can affect your sleep? Did you know that kiwis, tart cherries or fatty fish can help you sleep better whilst chocolates, or spicy foods may keep you up at night?In today's episode, I will talk a bit about the relationship of food and sleep. There are foods that may promote sleep, other foods and eating heavy late at night might rather have a negative effect on your sleep at night. Beyond a good sleep hygiene and habits that can help promote sleep, being aware of the foods  you eat before bedtime, can also help you sleep better. Gently doze off as I tell you not only about foods that can help you sleep, but also distract you from your thoughts by talking about my day and end up the podcast with our bedtime story. Have a good night! For more information on the No More Sleepless podcast, visit www.nomoresleepless.com. I'd love if you connect with me on Instagram at anna_nomoresleepless. 

In today's episode I'll look at prioritizing sleep as a building stone to getting better sleep. If you don't prioritize sleep, it won't be important enough for you to follow through with any changes or habits that may result in getting better sleep and other things can quickly take over priority.  To prioritize your sleep, it's good to know WHY you want to get better sleep. Check out episode 21 of the No More Sleepless podcast on the importance of knowing your WHY to get started on your sleep journey (and any changes you are pursuing in life in general). This episode is less structured than my usual episodes so hopefully I can gently talk you down to sleep as I ramble on and on about prioritizing sleep, talk about our day, our plans for the day and of course end the podcast with a bedtime story. Have a good night! For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. I'd love if you reach out to me and connect with me on Instagram at anna_nomoresleepless. 

There has been lots of research into the relationship of sleep and exercise with numerous studies concluding that exercise can improve the quality of your sleep and your sleep duration. In today's No More Sleepless episode, I will provide you with some tips on how to incorporate more movement into your day for a good night sleep. I will talk you gently to sleep as I provide you with these sleep tips, talk a bit about my life to distract you from your own thoughts and then we will end the podcast with a bedtime story. For more information on how to improve your sleep and for more information on the No More Sleepless podcast, check out www.nomoresleepless.com. I would love to connect with you on Instagram at anna_nomoresleepless.

During these colder fall and winter months, you might wonder what you can do to boost your immune system. Have you considered the importance of good sleep on your immunity?In a recent CNN interview, Matthew Walker, the bestselling author of "Why We Sleep", Professor of Neuroscience and Psychology at the University of California, Berkeley, and the Founder and Director of the Center for Human Sleep Science goes over the effect of lack of sleep on vaccine efficacy. As you are getting any flu shots, or vaccines, and are heading into the colder season, consider a good night sleep as another tool to boost your immune system. Hopefully, you find my podcast with its sleep tips helpful to get to better sleep, and you will quickly fall asleep during each episode as I distract you from your own thoughts, talk about things currently happening in my life and finally with the bedtime story. For more information on the No More Sleepless podcast, check out www.nomoresleeplesss.com. I'd love to hear from you. Feel free to email me at anna@nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless. 

You may have heard of the numerous health benefits of meditation and might have even tried out meditating in the past. There has been quite some research into the topic, concluding that mediation can be beneficial for stress relief and stress management, it may help you sleep better, promote emotional health and well-being and can also help with pain management. In today's No More Sleepless podcast episode, I will give you some tips on how to get started with a meditation or mindfulness practice and also maintain it in the long-run. I will also provide a short, calming, guided mediation towards the end of the episode before we get started with the bedtime story. Relax, enjoy and have a good night. For more information on the No More Sleepless podcast, please check out www.nomoresleepless.com. Connect with me on Instagram at anna_nomoresleepless.

In the previous podcast episode, I spoke about knowing your WHY to stay motivated on your journey to better sleep. Now since you are looking into improving your sleep, knowing what is keeping you up at night and what is the root cause of your sleep issue or insomnia will help you address the issue at the core. If you can't put your finger on what is keeping you up at night, I recommend analyzing your sleep as well as daily behavior in a sleep dairy. Here is the link to the sleep dairy posted by the Sleep Foundation:https://www.sleepfoundation.org/sites/default/files/inline-files/SleepDiaryv6.pdfFor 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. 

If you felt slightly overwhelmed by the last episode and listening to all the things I've tried to get back to better sleep, don't worry... In this episode, I'm breaking down how you can get started on your way to better sleep by focusing on one change you want to implement. Before you get going on that though, let's figure out what your WHY is. Why do you want to get better sleep? Why do you want to prioritize getting enough sleep. Knowing your WHY will help you stay motivated on your journey to better sleep. For more information on the No More Sleepless podcast check out www.nomoresleepless.com. I'd love if you connect with me. I'm most active on Instagram at anna_nomoresleepless.

Have you ever thought of listening to a long list of random tips to help you fall asleep? If so, then this episode is for you. In order to celebrate my 20th podcast episode, I am joined by my daughter. We go over all the different things we have tried to help us sleep and you will not only hear about my perspective but also hers. As always, we end our episode with a bedtime story which is today Chapter 20 of the Wizard of Oz. For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. Connect with me on Instagram at anna_nomoresleepless. 

In previous episodes I spoke about my sleep journey and how I overcame insomnia by taking a holistic approach and analyzing what works specifically for me with an approach of trial and error. For this approach I had to listen to my body to see what works for me. In this episode I will provide some guidance on how you can too gain the confidence in your intuition back and listen to your body in your health journey. For more information check out www.nomoresleepless.com. I'd love if you connect with me on Instagram at anna_nomoresleepless. 

When I was struggling with insomnia it felt like I tried it all, from numerous different supplements, sleeping pills, a weighted blanket, CBD, therapy and more. There are lots of things that didn't work for me though per common research and reviews seem to be successfully helping people with their sleep issues. Then, with other things, habits and routines, I saw some success in the long run. The takeaway from this show is that it might take trial and error to figure out what works for you. As always, we will end the podcast with a calming bedtime story that will hopefully put you to sleep if you are not already asleep by the time we get there. For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. I would love if you connect with me on Instagram at anna_nomoresleepless.com.

Some of my podcast listeners might already know that I love to include some light stretches in my evening or bedtime routine. Stretching before going to sleep helps me unwind, release any tensions that may have built up during the day, and clear my mind as I breathe deeply through a stretch. Often I'll just take a few minutes right in bed for some very gentle and relaxing stretches. I have a video on my favorite stretches I like to do before bedtime on my Instagram. You can check it out @anna_nomoresleepless. For more on the No More Sleepless podcast, check out my website www.nomoresleepless.com. 

After being asked about my sleep journey on an interview on the Sleeptrust podcast, I thought it's time I get into some more detail on my podcast as well. In this episode, I will tell you how I overcame my sleep struggle and insomnia and got back to a more normal sleep schedule. For more information on the No more Sleepless podcast, check out my website at www.nomoresleepless.com. I love to be in touch with you and hear from you. Send me an email at anna@nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

In this episode I'm talking about taking a holistic approach to your sleep. Based on my research, I believe in a strong mind - body connection. If you are struggling with sleep, maybe changing a thing or two might not be sufficient but you may need to look at taking a holistic approach, realizing your physical and mental state as well as your environment and relationships can affect your sleep. For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. Connect with me on Instagram at anna_nomoresleepless. 

Taking time to unwind and relax after a busy day can be a great way to set yourself up for a restful evening and night. In today's episode I will share some tips on how to unwind after a long day. Feel free to incorporate some of these tips in your evening or nighttime routine. Some techniques may help you release stress and relief tensions that built up during the day and some might help you get some good night sleep. For more information on the No More Sleepless podcast check out www.nomoresleepless.com. Connect with on Instagram at anna_nomoresleepless. 

Oh no, you didn't sleep too well and are feeling super tired and sluggish after waking up in the morning. In this episode I'll provide you with some tips on how to energize yourself after a sleepless night. As always, I will further distract you from your thoughts by talking about my day and we will end the episode with our bedtime story. For more information on the No More Sleepless podcast check out www.nomoresleepless.com. Connect with me on Instagram at anna_nomoresleepless. 

In this episode I will tell you about my personal journey with mediation and mindfulness. I will also touch on how mediation and mindfulness can not only help you relief stress, clear your mind and relax but how it can also help you sleep better. As always, I will also talk about what is going on in my life and we will end the episode with our bedtime story. For more information check out www.nomoresleepless.com. I'd love if you connect with me on Instagram @anna_nomoresleepless.

In this episode I will introduce some easy breathwork techniques that you can incorporate in your day or before going to sleep for an effective and quick way to release stress, release tension and relax. As always, I will further distract you from your own thoughts by talking about my day and we end the episode with a bedtime story. For more information check out www.nomoresleepless.com. Connect with me on instagram at anna@nomoresleepless. 

When I struggled with sleep, I tried out various different gadgets that I find help me sleep better. From sleep masks to acupressure, sound machines and more. Find out which gadgets I truly can recommend for better sleep. As always we will end the episode continuing with our bedtime story.For more information check out www.nomoresleepless.com.Connect with me on Instagram at anna_nomoresleepless.

In this No More Sleepless podcast episode, I will go over some factors in your environment that can affect your sleep like the room temperature, light, and noise. As always, I will also tell you about my day and we will end our episode with a bedtime story. Connect with me. www.nomoresleepless.comanna@nomoresleepless.comFind me on instagram at anna_nomoresleepless

As a big tea lover, I will go over my favorite tea choices in this episode. Lots of the tea blends have calming effects ideal to be incorporated as part of your bedtime routine with sleep enhancing properties. Sit back, relax, and doze off in another episode of the No More Sleepless podcast. For more information, check out the blog post on my favorite herbal tea on www.nomoresleepless.com. Follow me on instagram at anna_nomoresleepless

This episode kicks off with me talking about current life happenings and me recently getting a little less sleep than I prefer to. Then, I will talk to anxiety around sleep and what to do if you don't see any progress and feel like your sleep is not improving. Stressing about getting enough sleep won't help and at times we need to try, try, try again. Incorporate some changes here and there, some new habits, trust the process and celebrate the little successes. Every night you sleep a little better, every night you fall asleep faster and feel a bit more rested is a win. Don't give up if you have had a bad night but just try again. For more information check out www.nomoresleepless.com.Connect with me on instagram at anna_nomoresleepless

This episode is a bit of a mixed bag. As always, my intent is to gently talk you down to sleep. I'll go over things that happened during my day, ways to support the podcast, I'll briefly touch on my experience with and thoughts on chemical sleeping aids, and of course we end the episode with our bedtime story.Connect with me on instagram at anna_nomoresleeplessFor more information check out www.nomoresleepless.com

Your mindset his key. In this episode, we will talk about how your mindest can affect your sleep. I am aware that getting back to normal sleep can be a long and hard struggle for a lot of us, and I understand that underlying illnesses can heavily affect your ability to get a proper sleep at night. I am not diminishing this but am rather drawing attention to how your mindset can also affect your ability to get a good night sleep. Check out my website at www.nomoresleepless.com.Follow me on Instagram at anna_nomoresleepless.

We conclude the episodes on morning routines and evening routines by me going over my personal evening routine. I will gently talk you to sleep by also telling you about my day and ending the episode with our bedtime story. For more information check out:www.nomoresleepless.comFollow me on Instagram at:anna_nomoresleepless

A good night sleep starts with a good start into the day. In this podcast episode I will touch on my morning routines and the habits I've developed that help me not only have a better day but also sleep better at night. Drift off as I talk not only about my morning routine but also about my day and end the episode by reading a bedtime story to you. Check out my blog post on www.nomoresleepless.com for more details on morning routines.