Podcasts about better sleep

Dr. Christopher Winter has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of The Sleep Solution: Why Your Sleep is Broken and How to Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have a Sleep Disorder – and How to Help. In addition to working with numerous professional sports organizations to help their athletes optimize sleep (including the reigning World Series champion Los Angeles Dodgers and NBA Champion Oklahoma City Thunder), he is the host of the podcast Sleep Unplugged with Dr. Chris Winter which has consistently ranked as one of the most popular medical podcasts in the country. SHOWNOTES:

In this episode, Hilmarie sits down with Tim Thomas to explore why burnout is often less about motivation and more about exhaustion, recovery, and the state we are operating from. Drawing on his experiences in extreme environments, including military service in Afghanistan, Tim shares how confronting regret, fear, and his own physical limits fundamentally changed the way he thinks about resilience.The conversation explores why rest and recovery form the foundation of sustainable performance, how prolonged pain can turn into isolation, and why simply pushing harder can make burnout worse. Tim explains how his own struggle with severe fatigue led him to experiment with breathing practices, eventually inspiring Breathwork in Bed and his work supporting veterans, first responders, and others struggling with stress and exhaustion.A standout theme is Tim's belief that "sleep is the soil from which everything grows." Rather than treating recovery as something that happens after the important work is done, he encourages people to see it as the foundation that allows their energy, relationships, performance, and unique abilities to flourish. His message is simple: sometimes progress doesn't begin by doing more. It begins by creating the conditions to recover.About The GuestTim Thomas is the founder of Breathwork in Bed, a platform designed to help people use guided breathing practices around sleep and recovery. A former special forces candidate with wartime experience in Afghanistan, Tim has dedicated much of his later work to supporting veterans and helping people better understand exhaustion, stress, connection, and resilience.His work grew from his own experiences with extreme fatigue and recovery and later expanded into veteran support programs that used unconventional approaches, including ocean-based experiences, to help participants reconnect with themselves. Tim has also raised more than $1.3 million for veteran medical research and continues to advocate for practical approaches to improving sleep, restoring energy, and helping people bring more of their potential into the world.Quotes3:42 - You can live with people not thinking much of you, you can live without not a lot of money, but you cannot live with regret. 11:30 - I don't want to die with any ideas, hopes, and dreams still stuck in my head. 14:12 - You don't get more by doing more when it comes to your own state of burnout. You actually get more by doing less. 24:42 - Desperate decisions often lead to poor sleep, and poor sleep often leads to desperate decisions. They feed off each other.32:23 - No one's gonna make you realize your body is the most incredible regenerative thing we own. 35:56 - Your breath is gonna be your best life partner. It's gonna be your best friend going to sleep, your best friend waking up. That it's gonna be that person that's gonna be there for you at 2 a.m. when you can't get back to sleep. It's literally like waking up a the most amazing relationship you've ever had from inside your own body. 46:53 - The body knows how to charge up, but it can't do that until you allow it to feel safe.  49:43 - Don't expect from others. The answer's not in alcohol, it's actually underneath your own skin. So, if I was to put that in understandable language, for me, I still take too long to realize the answer's underneath my own skin.Useful LinksWebsite:https://breathworkinbed.com.auInstagram:https://www.instagram.com/breathworkinbed/Facebook: https://www.facebook.com/breathworkinbedLinkedin: https://www.linkedin.com/in/bettersleepbetterworld/The Matrix Green Pill Podcast: https://thematrixgreenpill.com/Please review us: https://g.page/r/CS8IW35GvlraEAI/review

What if feeling like yourself again isn't about slowing down—but understanding what your body may need as you age? And could understanding your hormones help you feel more energized, focused, and connected to the life you want to live? In this special Health Series of the Radio Medium Laura Lee Show, Laura Lee welcomes health expert Hugh Woodward for an educational conversation about DHEA, energy, mood, focus, sleep, vitality, and healthy aging;  if you feel good inside, you're more spiritually attuned, and everything aligns on the outside. Hugh explains what DHEA is, how the body naturally produces it, why levels generally decline with age, and why some people are exploring topical DHEA cream as part of their wellness routine. He also shares his personal experience discovering DHEA and discusses why anyone considering hormone-related products should speak with a healthcare professional and have their individual hormone levels evaluated. Laura and Hugh explore the connection between physical vitality, emotional well-being, and feeling more present in everyday life. While this conversation focuses on health rather than a psychic reading connection, it fits naturally into Laura's message of whole-person wellness: when you take care of your mind, body, and spirit, you create more space to feel engaged with your life. 

Kevin Hoyt returns to THE PATRIOT with explosive evidence and allegations surrounding vaccine injuries, deaths, regulatory failures, and what he argues may amount to one of the largest public cover-ups in modern history. Together with Brad Wozny, he examines claims from former Pfizer toxicologist Helmut Sterz and asks the question too few are willing to confront: if the warnings were known, who knew, who hid it, and who should be held accountable? . The Gov'Na Kevin Hoyt rocks X39 + Cellergize AM daily, which won 2025's BIOTECH Award for “STEM CELL Innovation of the Year”

See Proof, Patents & Videos of X39 for More Energy, Better Sleep & Reverse Aging 

Thursday briefing: A blow to Trump's media ban; nor'easter forecast; foods for better sleep; and moreRead today's briefing.If you're not a subscriber, click here to start.

Hello Beautiful, I'm so grateful you're here with me. Not every thought deserves your attention, especially the ones keeping you awake at night. This sleep meditation helps you step back from racing thoughts, anxious stories, and mental noise so they no longer feel so urgent or overwhelming. As you relax into the practice, you'll discover what it feels like to let thoughts come and go without carrying them into your sleep. Love,

Send us Fan MailIn this episode, I'm sharing a personal experience that I hope helps anyone dealing with uncomfortable nighttime burping. Years ago, I would get into bed and spend the next hour or two burping, feeling uncomfortable, and wondering what was going on. When I asked my doctor, I was told it was “just hormonal,” which really wasn't helpful.Eventually, I realized that my late-night snack was contributing to the problem. After dinner, I would often have tea and toast with peanut butter and jam while watching a show with my husband. Once I moved that snack to immediately after dinner—and brushed my teeth right away—the nighttime burping stopped and my digestion and sleep improved.I'm sharing the simple strategy that worked for me: finish eating after dinner, avoid adding another snack later in the evening, and find a routine that helps signal to your brain that the kitchen is closed. It may not be easy at first, but it made a big difference for me.[Attachment]Note: This episode shares my personal experience and isn't intended as medical advice. Ongoing or severe symptoms should be discussed with a healthcare professional. Support the show

Did you know? Sleep starts long before bedtime. Healthi's Head Coach Lisa shares simple daytime and evening habits to calm your nervous system, stabilize cravings, and help you sleep more deeply—without perfectionism or a complete lifestyle overhaul.

What if one of the hardest parts of androgen deprivation therapy is not simply low testosterone—but the loss of estradiol that comes with it?Dr. Richard Wassersug brings a rare dual perspective to that question.He is a PhD evolutionary biologist, former professor of anatomy and neurobiology, prostate cancer quality-of-life researcher, co-developer of an androgen deprivation education program, and a patient who has used transdermal estradiol for more than two decades. His experience helped drive a deeper investigation into whether estrogen delivered through the skin could suppress testosterone while avoiding some of the burdens associated with standard LHRH-based ADT.In this episode, you'll learn:

Some tips to help you get a better night's sleep tonight.If you find this podcast helpful, you can support it by leaving a rating or review, or by buying a coffee here https://ko-fi.com/joannemallonJoanne Mallon is the author of several self help books including How to Find Joy in 5 Minutes a Day, Find Your Why and How to Find Calm in 5 Minutes a Day. She's been coaching clients around the world for over 20 years and is one of the UK's most experienced life and career coaches.Joanne's latest book How to find mindfulness in five minutes a day: Inspiring ideas to help you live in the moment is published by Summersdale and available in bookshops, libraries and online here: https://amzn.to/4f1U59mJoanne's books are here on Amazon https://amzn.to/3D0rn6ZGet in touch on Bluesky and Instagram @joannemallon or email joanne@joannemallon.com Joanne specialises in life and career coaching for people in media and creative industries. To find out more about one to one coaching with Joanne, visit her  website here: https://joannemallon.com/

Send us Fan MailWe spend roughly a third of our lives in bed. But what if the sheets, pajamas and bedding surrounding your body aren't just making you comfortable - what if they're actually affecting your physiology and your sleep?Today we're going to explore a surprisingly important question: can what we wear - and what we sleep on - actually change the quality of our sleep?Lara Smith is Founder and CEO of LUSOMÉ ( https://lusome.com/ ), an award-winning technical luxury brand that developed moisture-management technology for women's sleepwear and has since expanded into temperature-regulating bedding and other sleep products.Lara's journey into this space began with a deeply personal experience. Her younger sister was diagnosed with breast cancer and experienced debilitating night sweats during treatment. Lara couldn't find sleepwear that was both effective at managing moisture and temperature and something a woman would actually want to wear - so she decided to build it herself.What began as a personal problem became a technology and consumer-products company that has now been selling globally for more than a decade.Lara brings an unusual combination of experience to the conversation. Before founding LUSOMÉ, she spent years in the apparel and retail industry, including senior executive roles overseeing major women's apparel businesses and developing growth strategies for hundreds of millions of dollars in annual sales. She was also a finalist for the Canadian EY Entrepreneur Of The Year award in 2018.But what makes her particularly interesting for us today is what happens when textile technology meets human biology.LUSOMÉ's cooling bedding was recently evaluated in a peer-reviewed study involving researchers from Harvard Medical School's Division of Sleep Medicine and Brigham and Women's Hospital. The study analyzed more than 2,600 nights of sleep and reported an average increase of approximately 26 minutes of sleep per night, improvements in sleep quality, and elimination of night sweats for a subset of participants.So today we're going to go beyond the products and ask some bigger questions:What actually happens to the human body when we overheat during sleep? Can manipulating the tiny thermal environment between our skin and our bedding measurably change sleep? Why are night sweats so common during menopause and certain medical treatments? And could the future of sleep involve intelligent materials and personalized environments that actively respond to our physiology?Lara is also the co-founder of SheWorth, a social-impact brand and mental-health platform focused on women's worth, and hosts The Sweaty Pillow ( https://www.thesweatypillow.com/ ), where she speaks with physicians, researchers and experts in women's health, sleep and longevity.Exclusive 25% off Discount Code for Progress, Potential, And Possibilities community -POTENTIAL25 #SleepScience #SleepHealth #Thermoregulation #Menopause #NightSweats #HotFlashes #WomensHealth #SleepTechnology #SleepBetter #TextileTechnology #Longevity #HealthTechnology #Cancer #CancerTreatment #Innovation #Science #FutureOfHealth #FutureOfSleep #Biotechnology #ProgressPotentialAndPossibilitiesSupport the show

In this week's Wednesday Wisdom, Karissa reflects on regret and the pressure to make the “right” choice. A reminder to meet past decisions with more grace and trust yourself to move forward. For the full meditation inspired by this reflection, search “Releasing Regret For Better Sleep - Sleep Wave”. Join Sleep Wave Premium ✨ in just two taps! Enjoy 2 bonus episodes a month plus all episodes ad-free and show your support to Karissa. Upgrade via our show page on Apple, or via this link for all other players ➡️ https://sleepwave.supercast.com/ Love the Sleep Wave Podcast? Please hit follow & leave a review ⭐️ How are we doing with Sleep Wave? Click here to let us know

Hey friend,  Do you rely on caffeine just to function most mornings? Does your sleep schedule feel unpredictable no matter what you try? Do you know what morning light is actually doing for your hormones?  I'm Ashley, a mom living with chronic illness in a neurodiverse family. If you're dealing with constant fatigue, brain fog, inflammation, and broken sleep while trying to keep up with your kids, you're not alone. This podcast is for chronic illness moms raising neurodivergent kids who want stress relief, better sleep, and simple, realistic habits to finally feel better in their bodies. Each episode shares nervous-system-friendly support to help you calm overwhelm, boost energy, and practice healthy habits that improve your symptoms, even in the middle of a full, demanding life. In this episode, I'm sharing why morning light plays a bigger role in your energy and sleep than most people realize, so you can stop relying on caffeine alone to get through the day. We talk about how a few minutes of real outdoor light sets your body's clock, why it's a different kind of wake-up signal than coffee, and why consistent timing matters as much as getting it at all.   Part 3: Resources and Links Mentioned 1:1 chronic health coaching: https://ashleybraden.com/coaching Join the free Chronic Health Moms Facebook community: https://www.facebook.com/groups/chronichealthmoms Natural products to support your stress and sleep: ashleybraden.com/shop Related Episodes: 238. What Your Post-Workout Crash Is Really Telling You About Your Body 201. When Chronic Illness Interrupts Your Exercise Plan Here's How to Move Forward Without Guilt   Connect with Me: Contact → hello@ashleybraden.com Facebook Page → https://www.facebook.com/chronicillnessmoms Facebook Group → https://www.facebook.com/groups/chronichealthmoms Instagram → https://www.instagram.com/chronicillnessmoms YouTube → https://bit.ly/chronicillnessyoutube   Next Steps: Tomorrow morning, before anything else, step outside for a few minutes, kids and all if that's your routine, and notice how the rest of your day feels. Join a supportive community of moms navigating mom burnout and new routines in the free Facebook group, Stress, Sleep, and Chronic Symptom Support for Moms of Neurodivergent Kids Get more personalized support with a Feel Better Coaching call at ashleybraden.com/coaching 

Advertisement⏐Try AG1 now at http://drinkag1.com/selfcare and get £20off your first order + 5 AG1 Travel Packs for on the go, a bottle of Vitamin D3+K2, and the Welcome Kit for FREE. No risk with the 30-day money-back guarantee. Find all details about the health benefits in the link. Study results are on file with AG1, 2023 This episode is sponsored by Welbeck - providing beyond better healthcare. Why does sleep seem to get so much harder in midlife? From waking at 3am and being unable to get back to sleep, to lying awake with a racing mind, insomnia is one of the most common and frustrating symptoms women experience during the menopausal transition. In this episode of Self Care Club - The Midlife Edition, we're talking all things sleep, insomnia and menopause with Professor Guy Leschziner, Consultant Neurologist at Welbeck and Guy's Hospital and St Thomas' Hospital. We explore what's really happening to our brains and bodies during menopause, the difference between poor sleep and clinical insomnia, and why you can spend eight hours in bed and still wake up feeling exhausted. We also get into brain fog, sleep trackers, caffeine, screens and blue light, snoring, HRT and the lifestyle changes that can genuinely make a difference. We discuss: The 2 biggest mistakes people make when trying to improve their insomnia  Why we shouldn't be mean to snoring husbands  Why Sleep trackers can be harmful The importance of aking at the same time every day  If you're struggling with sleep in midlife, this is one you won't want to miss. Get in touch with us: Email us: hello@theselfcareclub.co.uk Instagram @selfcareclubpod Find Professor Guy Leschziner Professor Guy Leschziner at Welbeck Learn more about your ad choices. Visit podcastchoices.com/adchoices

After surviving five years inside a satanic ritual-abuse trafficking network as a young child, Lynne Scott Haggerman shares the encounters with Jesus and angels that shaped her life, the message she says God gave her as a command to “Heal My People,” and the unshakable truth she shares with Brad that God's children are not for sale. . Now a leading LifeWave distributor donating X₂O systems and X39 wellness patches to organizations helping rescued children heal, Lynne joins Brad Wozny for a powerful conversation about faith, restoration, and the sacred responsibility before us now...to stand for the innocent, restore what darkness tried to destroy, and help ensure every rescued child knows they were never forgotten by God...that there is hope, healing, and an incredible life still waiting to be lived. .

Dr. Meredith Broderick is triple board-certified sleep expert and clinician. She attended medical school at The Ohio State University, completed a neurology residency at Case Western Reserve University, and a sleep medicine and behavioral sleep medicine fellowship at Stanford Medical Center. After training, she served as an assistant professor of neurology at Case Western Reserve University before transitioning to private practice in Seattle, WA and Anchorage, AK where she has worked most of her career. She is board certified in neurology, sleep medicine, and behavioral sleep medicine. She is one of the only physicians in the country to hold this combination of board certifications. SHOWNOTES:

Wow! This podcast was nonstop sleep information gold from the sleep doctor of all sleep doctors. It is incredible how much you can transform your sleep by just listening to this hour with a true sleep guru. Dr. Michael J.Breus, The Sleep Doctor, is a clinical psychologist with more than two decades of experience in his field. He is a diplomate of the American Board of Sleep Medicine and a fellow of the American Academy of Sleep Medicine. Additionally, Dr. Breus is one of the only psychologists to pass the Sleep Medicine Specialty board without attending medical school. In 2021, Reader's Digest named him the best sleep specialist in the state of California. Dr. Breus is also a best-selling author. His publications include four books – Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health (2006), The Sleep Doctor's Diet Plan: Lose Weight Through Better Sleep (2011), The Power of When: Discover Your Chronotype–and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More (2016) and Energize!: Go From Dragging Ass to Kicking It in 30 Days (2021).Dr. Breus lectures all over the world and serves as an expert resource for most major publications, doing more than 250 interviews per year.Join us as we explore:An amazing, in-depth journey through the sleep cycles, sleep stages, sleep drive, sleep trackers and how that relates to your health and wellbeing.Whether it is more important to go to bed at the same time every day or wake up at the same time every day?Why sleeping in on the weekends is far more detrimental to your health than you can imagine!If you're a bear, a wolf, a dolphin, an early bird or a lion?A caffeine masterclass! When to have it, when not to and why a lot of people are not getting any bang for their coffee buck.Why HRV is correlated to your sleeping patterns and quality.The Sleep Doctor's easy to do 5 step plan to excellent sleep!Absolutely everything about sleep supplements – melatonin, cannabis, valerian, sleeping aids and more.Mentions:Quiz – The Chrono Quiz, https://thesleepdoctor.com/sleep-quizzes/chronotype-quiz/Study - Negative effects of restricted sleep on facial appearance and social appeal, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/Podcast – Four Sigmatic - Functional & Medicinal Mushrooms, Nootropics, and Smart Drugs, https://youtu.be/opqG7P_PB-wProduct – ChiliPad, https://madetothrive.co.za/special-deals/chili/Product – EBB, https://sleepgadgets.io/ebb-sleep-cooling-headband/Product – Apollo Neuro, https://madetothrive.co.za/special-deals/apollo-neuro-stress-relief-device/  Support the showFollow Steve's socials:Instagram | LinkedIn | YouTube | Facebook | Twitter | TikTokSupport the show on Patreon:As much as we love doing it, there are costs involved and any contribution will allow us to keep going and keep finding the best guests in the world to share their health expertise with you. I'd be grateful and feel so blessed by your support: https://www.patreon.com/MadeToThriveShowSend me a WhatsApp to +27 64 871 0308.Disclaimer: Please see the link for our disclaimer policy for all of our content: https://madetothrive.co.za/terms-and-conditions-and-privacy-policy/Support the showFollow Steve's socials: Instagram | LinkedIn | YouTube | Facebook | Twitter | TikTokSupport the show on Patreon:As much as we love doing it, there are costs involved and any contribution will allow us to keep going and keep finding the best guests in the world to share their health expertise with you. I'd be grateful and feel so blessed by your support: https://www.patreon.com/MadeToThriveShowSend me a WhatsApp to +27 64 871 0308. Disclaimer: Please see the link for our disclaimer policy for all of our content: https://madetothrive.co.za/terms-and-conditions-and-privacy-policy/

Trouble falling or staying asleep? In this special Labor Day replay of Episode 96, double board-certified sleep medicine physician and expert Dr. Andrea Matsumura, MD breaks down how to transform your health, energy, and performance through optimized, restorative sleep.From decoding wearable sleep data to choosing the right supplements, Dr. Matsumura combines clinical sleep science with integrative health to answer the most common questions about fixing your sleep.We discuss: Sleep Stages: What happens to your brain and body during REM, deep sleep, and light sleepSleep Trackers & Wearable Devices: Do devices like the Oura ring and smart watches accurately track your sleep?Sleep Supplements: If and how magnesium, melatonin, and CBD work for sleep supportRoot Causes of Insomnia: Why you wake up in the middle of the night and how to reset your circadian rhythmSleep Hygiene: Simple daytime and evening habits to help you fall asleep fasterConnect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than your morning matcha!Instagram: @healthbyhavenConnect with Dr. Andrea MatsumuraInstagram: @drandreamatsumura Support the show

APPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8MEMBERSHIP SITE 50% OFFhttps://go.policefit.com.au/armouryFRONTLINE SLEEPwww.frontlinesleep.comIf you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.facebook.com/groups/1725385161090146If you are an applicant in NZ also head of to my NZ support group https://www.facebook.com/groups/1522770991943100NZ chat group https://m.me/ch/Abbg4_6YjjeKPQmA/?send_source=cm:copy_invite_link If you are an applicant in VIC also head of to my VIC support group https://www.facebook.com/groups/3283328811975620VIC Chat Group  https://m.me/ch/AbYIPUqkaVJLEaOW/?send_source=cm:copy_invite_link If you are an applicant in NSW also head over to my UCWE support group. https://www.facebook.com/groups/2106768509627725NSW chat group https://m.me/ch/Abb_cO4wQDAEKlxV/?send_source=cm:copy_invite_link If you are an applicant in QLD also head over to my QLD support group https://www.facebook.com/groups/169532487048956QLD chat group https://m.me/ch/AbajSLAUAqwhI0Cs/?send_source=cm:copy_invite_link  If you are an applicant in SA also head over to my SA support group https://www.facebook.com/groups/1723828061032038If you are an applicant in NT also head of to my NT support group https://www.facebook.com/groups/2376032615894654Also check us out at www.policefit.com.auIf you have any questions feel free to reach out to me directly on Facebook https://www.facebook.com/bradley.williams.5059 or email brad@policefit.com.auAlso check out the team https://www.3zeroscoffee.com.au/ and use code 3zerospolicefit for 10% off your order.

Dr Jairo H. Migueles studied Physical Activity and Sport Sciences (2009-2013) and a Research Master in Physical Activity and Sport at the University of Granada (2014-2015). He is currently doing his doctoral thesis at the University of Granada with the ActiveBrains project (effects of a randomized controlled exercise program on cognition, mental and physical health in overweight and obese preadolescents). His main areas of interest are: Evaluation of physical activity, energy expenditure and sleep objectively through accelerometry. Assessment of physical fitness in young population Study of the effects of physical activity, physical exercise and sleep on different dimensions of physical, mental, cognition and brain health in young people. Physical exercise interventions through the use of mobile phones (SmartPhones), which today is known as m-Health ____________________ This podcast episode is sponsored by Fibion Inc. | Better Sleep, Sedentary Behaviour and Physical Activity Research with Less Hassle --- Collect, store and manage SB and PA data easily and remotely - Discover ground-breaking Fibion SENS --- SB and PA measurements, analysis, and feedback made easy.  Learn more about Fibion Research --- Learn more about Fibion Sleep and Fibion Circadian Rhythm Solutions. --- Fibion Kids - Activity tracking designed for children. --- Collect self-report physical activity data easily and cost-effectively with Mimove. --- Explore our Wearables,  Experience sampling method (ESM), Sleep,  Heart rate variability (HRV), Sedentary Behavior and Physical Activity article collections for insights on related articles. --- Refer to our article "Physical Activity and Sedentary Behavior Measurements" for an exploration of active and sedentary lifestyle assessment methods. --- Learn about actigraphy in our guide: Exploring Actigraphy in Scientific Research: A Comprehensive Guide. --- Gain foundational ESM insights with "Introduction to Experience Sampling Method (ESM)" for a comprehensive overview. --- Explore accelerometer use in health research with our article "Measuring Physical Activity and Sedentary Behavior with Accelerometers ". --- For an introduction to the fundamental aspects of HRV, consider revisiting our Ultimate Guide to Heart Rate Variability. --- Follow the podcast on Twitter https://twitter.com/PA_Researcher Follow host Dr Olli Tikkanen on Twitter https://twitter.com/ollitikkanen Follow Fibion on Twitter https://twitter.com/fibion https://www.youtube.com/@PA_Researcher

What if one of the most powerful tools for regulating your mind, managing stress, improving sleep and supporting your overall wellbeing is something you do every single moment of the day?Your breath.In this powerful episode #60 of the Self-Care Goddess Podcast, I sit down with internationally recognized breathing and sleep expert Patrick McKeown, creator, CEO and Director of Education and Training at Oxygen Advantage®, Director of Education and Training at Buteyko Clinic International and President of Buteyko Professionals International. He is a leading international expert on breathing and sleep, and author of 17 bestselling books including The Oxygen Advantage, The Breathing Cure, The Breathing Cure for Better Sleep, and The Breathing Cure for Yoga. His focus is to empower more people every day to breathe better, feel better and achieve their potential.In this episode, we explore:✅ Why breathing may need to come before mindset and how breathing and sleep are deeply connected.✅ The importance of nasal breathing and why mouth breathing may affect sleep, respiratory health, dental health and more.✅ The hidden signs of dysfunctional breathing, including frequent sighing, upper-chest breathing, faster breathing, air hunger and irregular breathing.✅ Breathing, anxiety, panic and depression including why gentle techniques may be more appropriate than intense breathwork for some people.✅ Why the exhalation matters and how slowing your exhalation can send a message of safety to the brain.✅ Breathing and asthma, including Patrick's approach to breathing retraining and why respiratory physiology deserves more attention.✅ The fascinating connection between breathing, hormones and the female cycle, and why women's breathing has been historically understudied.✅ Why breathwork needs to be personalized and why more intense isn't necessarily better.✅ The connection between breathing, presence and a quieter mind and Patrick's deeply personal story of discovering what it feels like to truly be present.NOTE: This episode #60 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

When's the last time you woke up refreshed and rejuvenated? A good night's sleep starts with the right mattress for YOU. If that feels overwhelming, give this week's episode of I AM HOME a listen. Sleeptronic's Anthony Klatt and Jerry Gross join Tyler, Becca and Hilary to dig into what shoppers should know before buying a new mattress, including signs it may be time for a replacement, common shopping mistakes and myths, as well as how mattress technology has changed over the years.  

I’m so excited to bring you this wonderful interview with Mr. Chu Zhu. He is the founder of a company called Somnus Lab, and they make an amazing mattress cooling sleep system to help you regulate your body temperature during sleep. Chu is a scientifically sophisticated guest who explains some fascinating aspects of circadian rhythm and the hormonal processes governing sleep, including the role of the suprachiasmatic nucleus—the “light control tower” in the brain—and the buildup of adenosine that creates sleep pressure. We talk about why outdoor light is such a powerful signal for your body clock, why indoor lighting doesn't come close to matching it, and how caffeine masks the buildup of adenosine rather than eliminating your need for sleep. We then get into the surprising role of body temperature. You need to cool down to fall asleep, stay cool to stay asleep, and warm up to wake up. Chu explains the surprising reason a warm shower before bed can actually help lower your core temperature, why getting too cold can backfire, and why temperature regulation becomes increasingly challenging as we age. I’ve also been beta testing the Somnus system myself, so we talk about how it can automatically regulate the temperature of your mattress throughout the night, customize each side of the bed, and track sleep without requiring you to wear a device. And if you’re someone who loves your sleep-tracking data, we have an important conversation about why more data isn't necessarily better. This episode will make you think differently about what you're doing to get better sleep: we get into the technology, but also the general behaviors that can help us get things right—including the effects of caffeine and alcohol, how sensitive the body is, and how sometimes we can simply get out of the way. It’s a great reminder that getting better sleep and better health may be less complicated than we think. TIMESTAMPS: Chu discovered some surprising things when he got in to the sleep system technology research. [04:40] Circadian rhythm is very important in regulating how we use sleeping time. [05:49] The hypothalamus is the control center of the brain that receives the light and dark cycles governing our sleep cycles. [07:33] Caffeine is able to take the spot of the brain's receptor that is supposed to take in adensoine to tell you if you are tired. [08:30] If we look at the evolutionary timelline, we see how the sunset and sunrise used to determine our sleep patterns, whereas now we have the lights and screens that don't allow these mechanisms to work naturally. [11:23] Also the access to processed foods and sugars, the empty calories are causing problems nowadays. The difference between direct sunlight and the indoor blue light we are exposed to also makes a big difference. [12:16] Every system in human body has a mechanism to pull it one way and the other way to push it so that you basically have a two-directional regulation system almost in every aspect. [16:35] So the important thing to do in the morning is awaken naturally near sunrise and get some direct esxposure to light, and then know that in the evening is where most of the problems happen. [17:35] Wearing blue screening glasses during the day is completely wrong. [19:16] Body temperature and environmental temperature are very important parts of the ability to fall asleep. [21:23] You need to cool down to fall asleep and you need to stay cool to stay asleep. You need to warm up to wake up. [23:31] Take a warm shower which allows the body temperature to drop and then bed covers or pajamas keep your skin at a comfortable temperature, but it is really important to have the room or the mattress temperature promoting a drop in body temp. [28:13] There are four sleep stages: preparation to sleep, deep sleep, then REM sleep and waking up stage. [32:37] How do you determine whether you're getting these factors dialed in? Is it as simple as waking up and feeling alert and energized? [34:48] The Somnus sleep system is simply a mattress cover like the protective cover you have on your mattress, that is filled with water that creates a cool sleeping environment. [37:27] How does this Somnus monitor your sleep so that you have sleep data? [50:07] LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Somnus Labs Lux, the measurement of light The Sleep Revolution Why We Sleep We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20 Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine. Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com Drink Tmrw: Tmrw is a delicious daily longevity drink with 88 potent, clean ingredients to support cellular nutrition, gut health and mitochondrial function. Use code BRAD for 25% off your first subscription month + free Welcome Kit AND an additional $10 off. Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $200 on your unit with code BRAD Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop Enjoying the podcast?Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support! #bradpodcastSee omnystudio.com/listener for privacy information.

In this episode, Ben and Jeff explore the real cost of bad sleep and why finding the right mattress is about more than simply finding a great price. With Labor Day being one of the biggest mattress-shopping periods of the year, they discuss Gardner's Mattress & More's FREE • FREE • FREE event, featuring FREE Sales Tax, No Interest. No Money Down. Financing Through 2030, and a FREE Gift With Purchase.The conversation also covers common mattress-shopping mistakes, signs it may be time for a replacement, and why expert guidance can make finding the right mattress easier. Ben and Jeff also debate whether online mattress shopping has made the process more convenient—or more confusing—and why experiencing a mattress in person still matters.If you've been putting off better sleep, this episode is a reminder that what you sleep on every night deserves attention.Don't just shop the Labor Day Sale. Come experience FREE • FREE • FREE at Gardner's Mattress & More.???? Want to create live streams like this? Check out StreamYard: https://StreamYard.CastAhead.net ➡️ Get your FREE copy of Ben McClure and Jeff Giagnocavo's book - "Sleep Better" https://gardnersmattressandmore.com/sleep-betterLIVE SHOW PODCAST & REPLAYS: ???? Connect with Lancaster Connects:✅ Official: https://lancasterconnects.com/ ✅ YouTube: https://www.youtube.com/@LancasterConnects ✅ LinkedIn: https://www.linkedin.com/company/lancaster-connects✅ Facebook: https://www.facebook.com/LancasterConnectsLancaster Connects is produced by Chris Stone at Cast Ahead:  https://CastAhead.net

In this episode Andrea Samadi explores how movement and sleep work together in a "brain operating system" for human performance, focusing on restorative sleep (deep + REM), personal WHOOP data, and the trade-offs created by early-morning exercise. She shares four lessons and a simple experiment to help listeners protect REM and deep sleep while maintaining an active life, emphasizing weekly rhythms, small changes, and tracking patterns rather than chasing perfect numbers. SEASON 16 | BONUS EPISODE 4 RESTORATIVE SLEEP Where Adaptation Happens Why deep sleep restores the body, REM helps integrate experience, and healthy habits must work together. ON BONUS EPISODE 4, YOU'LL LEARN: ✔ What restorative sleep really measures ✔ How deep sleep and REM support different forms of recovery ✔ Why REM percentage and duration tell different stories ✔ What my six-month sleep data revealed ✔ The hidden tradeoff behind my 4:00 AM hiking routine ✔ What happened when I slept just 21 minutes longer ✔ Why healthy habits can sometimes compete ✔ How to protect sleep without giving up movement ✔ 4 Lessons and a simple experiment for discovering your own best rhythm Episode Introduction Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance to create measurable improvements in well-being, achievement, leadership, productivity and results. I'm Andrea Samadi, and throughout Season 16 we have been building what I call the Brain's Operating System for Human Performance—a neuroscience-based framework for understanding how the systems of the brain and body work together to influence how we learn, adapt, connect, lead and ultimately perform. We are currently in Phase 3: Movement, Learning and Cognition. Movement is the foundation of this phase because it affects far more than our muscles. When we move, we activate processes throughout the brain and body. Movement supports neurogenesis—the development of new neurons—particularly in areas involved in learning and memory. It strengthens connections between neurons through synaptic plasticity. We covered neurogenesis on EP 141[i] if you want to revisit that episode, if you are as curious as I am about how to regrow our brain cells. Movement that we are learning in this phase, also influences brain chemicals such as dopamine, serotonin, norepinephrine and acetylcholine, which affect motivation, mood, attention and learning. Movement can also strengthen our resilience by helping us manage stress and become more emotionally flexible. It builds sleep pressure, (the longer we stay awake, the more adenosine accumulates that increases our need or “pressure” to rest) which can support deeper, more restorative sleep. And over time, these changes may contribute to greater creativity, insight, endurance and human potential. But movement only creates the stimulus. The benefits don't come from movement alone. They come from the way the brain and body respond to that movement—and that response is called adaptation. Movement changes the brain. Adaptation changes the body. Recovery is what connects the effort we make today with the strength, resilience and capacity we hope to build tomorrow. Without adequate recovery, we can receive the stimulus without fully receiving the benefit. That is why sleep belongs inside the Movement Loop. Sleep is not separate from movement, learning or performance. It is one of the primary places where the brain and body respond to what we have asked them to do. Throughout Season 16, I've been sharing some of my own health and performance data as a living case study—not because everyone should try to reproduce my numbers, but because our individual trends can help us understand how neuroscience shows up in everyday life. I thought that if I was curious about understanding my numbers—and using them to improve my health, well-being and productivity—then other people might benefit from what I've learned along the way. My data has helped me see that movement, recovery and performance cannot be understood in isolation. They work together as a system: Movement creates the stimulus. Recovery creates the conditions for adaptation. Restorative sleep is one of the places where that adaptation unfolds. And this brings us to one of the most important recovery metrics I've learned to follow: Restorative sleep. We often celebrate what happens while we're awake: Our productivity. Our focus. Our learning. Our movement. Our performance. But much of the adaptation supporting those abilities happens while we sleep. Deep sleep supports physical restoration. REM sleep supports emotional processing, memory integration and cognitive flexibility. Together, these stages help convert the demands of one day into greater capacity for the next. This episode began with one honest question about my own routine: THE QUESTION: What am I gaining by waking at 4:00 AM to hike—and what might I be giving up by not sleeping longer? This is not simply an episode about sleeping more. It is about creating a rhythm in which two essential health behaviors—sleep and exercise—support one another instead of competing for the same limited hours. You will see my data exactly as it is. Sleep is one of the weaker links in my current health routine, which makes it a useful place to learn. The goal is not to judge the data. The goal is to let the data ask a better question. Lesson 1: Restorative Sleep Contains Two Stories WHOOP (the wearable device that I use to measure sleep) defines restorative sleep as the combined time spent in deep sleep, also called slow-wave sleep, and REM sleep. Combining the two creates a useful overview, but separating them reveals two different parts of the story. Deep Sleep or Slow-Wave Sleep: Physical Restoration Deep sleep is concentrated more heavily in the earlier part of the night and supports processes associated with physical restoration. It is relevant after hiking, Zone 2 exercise, strength training and other demanding activity because sleep is part of how the body responds to the strain we create. During deep sleep: Tissue repair is supported. Growth hormone release increases. Immune function is supported. Energy is restored. The body adapts to physical strain. REM Sleep: Integration REM stands for rapid eye movement sleep and is known as the “mentally restorative” stage of sleep. This is where most dreams occur, and short-term memories are converted into long-term memories. During REM, the brain is highly active while most voluntary muscles remain temporarily inhibited. I'll never forget the part of our interview with Dr. Jaland Balal[ii], when he explained that this feature is what keeps us safe from moving around too much while we are sleeping, keeping our sleeping partners safe. REM has been associated with: Emotional processing Memory integration Aspects of learning Cognitive flexibility Creative associations Connecting new information with previous experiences Memory is supported across several sleep stages—not by REM alone. REM helps the brain process, connect and integrate. REM periods also tend to become longer as the night progresses. That means shortening the end of the sleep window may disproportionately reduce the opportunity for the longer, more REM-rich cycles that occur toward morning. Deep sleep helps restore the body. REM helps integrate the brain. We need both. That second sentence is personally meaningful because I have logged my dreams for years. A dream is not a diagnosis or a literal solution, and dreams can occur outside REM. But a dream log gives me a qualitative record of recurring emotions, images, relationships, problems and emerging ideas that my mind may still be processing. Since I enjoy learning, interviewing, writing, teaching and connecting ideas across neuroscience and social-emotional learning, REM matters for more than dream recall (which by itself is fascinating and something we will look deeper at in Phase 5 with Integration and Meaning). Lesson 2: My Data Revealed a Duration Gap When I looked at my WHOOP trends, the total restorative-sleep number was only the beginning.   Metric My average   Six-month restorative sleep 2 hr 43 min   Lifetime REM 1 hr 37 min   Last 90 days REM 1 hr 18 min   Last 30 days REM 1 hr 20 min   Recent REM percentage About 20% When I looked at six months of WHOOP data, my average restorative sleep was: 2 hours and 43 minutes per night. That number gave me the total time spent in deep sleep and REM—but it did not tell me how those two stages were distributed. When I separated them, another story emerged. My lifetime REM average was approximately: 1 hour and 37 minutes per night. But over my more recent periods, that changed: Last 90 days: approximately 1 hour and 18 minutes Last 30 days: approximately 1 hour and 20 minutes Recent REM percentage: approximately 20% of my total sleep Twenty percent is within a commonly reported adult range. But compared with my own lifetime average, my recent REM duration was approximately 17–19 minutes lower per night. That distinction matters. My REM percentage may appear healthy while my total REM duration is still lower than my personal historical average. So my real question became: Not “Is my REM normal?” but “What conditions help my brain produce more of its own normal REM?” This is the value of tracking. THE DATA LESSON: A population range provides context. Your baseline provides the story. Your trend gives you a question to test.           Lesson 3: The 4:00 AM Tradeoff I love hiking early. It gives me cardiovascular conditioning, time outside, morning light, mental clarity and consistency. In Arizona, it also helps me finish before extreme heat heats around 8am. But if I go to bed at 8:30 PM and wake at 4:00 AM, I create a maximum sleep opportunity of seven and a half hours. That is time in bed—not necessarily time asleep. It does not include the time required to fall asleep or periods of wakefulness during the night. If I remain in bed until 6:00 AM, I create two additional hours of sleep opportunity. Those two hours would not equal two hours of REM. They would contain a mixture of sleep stages and perhaps brief wakefulness. But because REM episodes generally lengthen later in the night, the added opportunity may protect some of the more REM-rich portion of sleep. If you want to understand sleep cycles, I highly recommend taking Dr. Mathew Walker's Masterclass[iii] The Science of Better Sleep. What the Early 4am Wake Gives Me Early movement and consistency Cardiovascular conditioning Time outdoors and morning light The mental and emotional benefits of hiking What Might it Cost Me Up to two hours of total sleep opportunity (lost) Part of one or more later sleep cycles (lost) Greater opportunity for REM and dream recall (important to me) Time for memory and emotional processing across sleep (important to me) The accurate interpretation is not that I lose two hours of REM. It is that I may give up two hours of sleep opportunity containing some of the night's more REM-rich cycles. That led to my central realization: healthy behaviors (like my early wake to hike) can compete when their timing is not coordinated. MY AHA MOMENT: Am I creating better sleep through movement—or repeatedly borrowing from the final part of sleep to make that movement happen? My wearable cannot prove that early wake times caused the change. Consumer wearables estimate sleep stages; they do not measure them with clinical polysomnography. But the pattern gives me a reasonable hypothesis to test. That is what self-tracking should do: not make us anxious about a number, but help us ask a better question. A Real-Time Clue: What 21 More Minutes Revealed While preparing this episode, my data gave me a real-time example of the tradeoff. On Thursday, August 27, I woke at 4:21 AM instead of 4:00 AM. That night I recorded three hours and two minutes of restorative sleep—the highest total of the week. It included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM. That REM duration was approximately 35 minutes above my recent 30-day average. My graph in the show notes showed a substantial REM period close to the end of the sleep window. Twenty-one additional minutes cannot explain a 35-minute difference, and one night cannot establish cause. Sleep varies from night to night. But the observation supports the hypothesis that a 4:00 AM alarm may sometimes interrupt a REM period already underway. I also remembered my dream and added it to my dream log. That gave me another kind of data: not just how long I slept, but what my mind may have been processing, integrating or connecting. One night is a clue—not proof. Watch the trend. The lesson is not that 4:21 AM is a magical wake time. The lesson is that the final portion of sleep may be more valuable than its length makes it appear. A small extension may sometimes allow the brain to finish a cycle that an earlier alarm (or your natural body's alarm) would interrupt. Lesson 4: Build a Rhythm, Not a Perfect Day The remedy I've concluded is not to stop hiking, (I would be miserable) and it is not to maximize sleep or exercise in isolation (I wouldn't feel productive sleeping in longer). The solution is to create a weekly rhythm in which movement provides the stimulus and sleep protects the opportunity for adaptation. For me, that rhythm can include two kinds of days: 1. Early-Hike Days (twice a week) When a 4:00 AM wake time is necessary, (and possible). I can treat bedtime as part of the training plan. If family responsibilities the night before make a very early bedtime unrealistic, I can recognize that constraint and adapt. But it is important that I get to bed by 8:30pm if I want to wake up 4am.   2. Sleep-Protected Mornings On selected non-hiking days, I can remain asleep until approximately 5:00 or 6:00 AM and move later.  These mornings create more opportunity for later sleep cycles and give me a comparison condition for my experiment. What happens if I stay in bed longer? The goal is not a perfect day. The goal is a sustainable week. The Movement Loop is not: Move → Move More → Keep Pushing. It is: Movement → Recovery → Adaptation → Performance → Greater Capacity. For you, the listener, are you giving yourself enough time to recover? To Adapt? To Increase Performance? That leads to greater capacity? Or, did you notice, like me, that there was a trade off with your schedule? Tips to Implement: Run Your Own Restorative-Sleep Experiment You do not need my wake time, my REM number or a WHOOP device to learn from your own pattern. Use this five-step experiment for two to four weeks. Establish your baseline. Record your usual bedtime, wake time, estimated sleep duration, morning energy and—if available—deep and REM sleep for at least seven nights. The Whoop device rewards users who go to bed, and wake at the same time, calling it sleep consistency. Choose one change. Add 20–60 minutes of sleep opportunity on selected mornings, or move bedtime earlier before early-training days. Avoid changing every variable at once. Stanford Professor, Dr. Andrew Huberman[iv] suggests that if you can find a way to add heat to your sleeping environment in the final 2 hours of your sleep, it can increase your REM sleep. Sleeping just 21 more minutes for me made a notable difference. Protect movement differently. On sleep-protected mornings, move later, shorten the session or choose a lower-intensity option instead of skipping movement entirely. This was the game changer for me.  I opted for a walk on sleep protected days. Track a small set of outcomes. Use total sleep, restorative sleep or dream recall if available, morning clarity, afternoon energy and exercise quality. Optional wearable metrics include recovery, HRV and resting heart rate. This is where you have to notice what you see from this ONE change. It might be obvious like mine—I noticed that extra time led to a dream that I could recall. Review the pattern—not the best night. Compare at least one or two weeks of early mornings with sleep-protected mornings. Look for a repeatable combination that supports both recovery and movement. The patterns will reveal whether the ONE thing you changed made a difference for you. If you do use a wearable, remember that sleep stages are estimates. Use the device to compare patterns under similar conditions, not to diagnose a sleep disorder or chase a perfect stage score. KEY QUESTION: Can I preserve the benefits of movement without repeatedly borrowing the time my brain and body need for recovery? A Bigger Experiment Is Still Underway I have also removed one significant sleep disruptor and am tracking what happens to my REM, sleep stress, HRV, resting heart rate and recovery. I do not want to draw conclusions too early. I want enough data to distinguish a temporary response from a genuine physiological shift, so I will return to that experiment in a future episode. For now, the question is narrower: how can I protect restorative sleep while continuing to live an active life? Review  To review and conclude this week's BONUS EP 4, let's bring the four lessons—and the data—together. Lesson 1: Restorative Sleep Contains Two Stories Restorative sleep combines two important stages: Deep sleep and REM sleep. Deep sleep supports physical restoration and adaptation. REM supports emotional processing, memory integration, cognitive flexibility and creative association. We need both. Every morning, I look at my restorative-sleep total and hope it is closer to three hours than two. But this episode taught me not to stop at that combined number. The total gives me the overview. Deep sleep and REM tell me how that restoration was distributed. And REM is personally meaningful to me for another reason: I have recorded my dreams for years. Dream recall does not provide a literal interpretation of everything happening in my life. But it gives me a qualitative record of the emotions, experiences, problems and ideas my mind may still be processing. So Lesson 1 is: Restorative sleep is not one number. It contains the story of how the body restores—and how the brain integrates. Lesson 2: My Data Revealed a Duration Gap Over the past six months, my average restorative sleep has been two hours and 43 minutes. My recent REM has represented approximately 20% of my total sleep—a percentage that may appear reasonable. But when I looked at duration rather than percentage, I discovered that my recent REM was approximately 17–19 minutes below my lifetime average. REM percentage and REM duration answer different questions. Percentage tells me how my sleep was distributed. Duration tells me how much actual time my brain spent in that stage. That distinction matters because someone can have a reasonable REM percentage but still receive less total REM when the overall sleep window is shortened. So Lesson 2 is: A percentage can look healthy while duration still reveals a gap. This is why personal baselines are so valuable. Our trends help us identify the question we need to investigate. Lesson 3: The 4:00 AM Wake Time Creates a Tradeoff My data led me to examine my 4:00 AM wake time. Waking at 4:00 does not mean I am losing two hours of REM. It means I may be giving up two hours of total sleep opportunity—time that could contain approximately one to one-and-a-half later, more REM-rich sleep cycles. Then, while I was preparing this episode, I received an early clue. When I slept just 21 minutes longer—waking at 4:21 instead of 4:00—my restorative sleep reached three hours and two minutes. That included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM—approximately 35 minutes more REM than my recent 30-day average. I also remembered my dream and added it to my dream log. Twenty-one additional minutes cannot explain the entire 35-minute difference, and one night does not prove causation. But the graph showed a substantial REM period close to the end of my sleep window. That gave me a clue worth investigating: My 4:00 AM wake time may sometimes interrupt a REM period that is already underway. So Lesson 3 is: The final portion of sleep may be more valuable than its length makes it appear. This does not mean that 4:21 is a magical wake time. It means that a small extension may sometimes allow the brain to finish a cycle that an earlier wake time would interrupt. Dr. Huberman, and Dr. Holmes offered tips to stay in bed longer, to capture REM rich sleep time. Lesson 4: Build a Rhythm, Not a Perfect Day My early-morning hikes provide cardiovascular conditioning, time outside, morning light, mental clarity and emotional regulation. They support my health. They also make me happy. The remedy is not to stop exercising and become miserable. The remedy is to protect sleep as well as I realistically can and arrange movement around a more complete sleep window. That might mean saving selected mornings for longer sleep. It might mean moving later on non-hiking days. It might mean moving bedtime earlier when possible. And it might mean shortening a workout when sleep has been limited. The goal is not to maximize sleep or exercise in isolation. It is to create a sustainable weekly rhythm in which both can happen. So Lesson 4 is: The best routine is not the one that produces a perfect number. It is the one that allows the whole system to work. Now let me ask you: Do you know how much restorative sleep you receive? Do you look beyond the total and examine both deep sleep and REM? Are you tracking percentages—or actual duration? Does your schedule give you enough sleep opportunity? And could one healthy behavior in your life be unintentionally competing with another? My restorative-sleep average gave me the overview. My REM duration revealed the tension. My 4:00 AM wake time created the hypothesis. My additional 21 minutes gave me an early clue. My next step is to test a better rhythm. That is what measurement is supposed to do. Not judge us. Not pressure us to produce a perfect number. Guide us toward a better decision. I hope this deeper look at restorative sleep encourages you to identify one small experiment of your own—not to chase a perfect number, but to discover the rhythm that helps you learn, adapt and perform at your best.   We'll see you next time as we return to Dr. John Medina's work—not to repeat what we have already learned about attention, but to answer the next question in the Movement Loop: once movement activates the brain, how does attention determine what becomes learning? From there, we'll revisit Jason Wittrock's work through a new lens: how metabolic health, nutrition and energy availability help the brain and body sustain movement, recovery and performance. Resources and Episode Pathway Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/   Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation   Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/   Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/   Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/   By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/   Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/   Dr. Kristen Holmes — why recovery determines adaptation and readiness. https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation   Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. Selected Sleep References “What Is Restorative Sleep?” https://www.whoop.com/us/en/thelocker/what-is-restorative-sleep/ Patel AK, Reddy V, Shumway KR, Araujo JF. “Physiology, Sleep Stages.” StatPearls/NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526132/ Goldstein AN, Walker MP. “The Role of Sleep in Emotional Brain Function.” Annual Review of Clinical Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/ Paller KA, Creery JD, Schechtman E. “Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better.” Annual Review of Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC7983127/   REFERENCES:   [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 Review of our Interview with Dr. Baland Jalal  https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [iii] www.masterclass.com Mathew Walker The Science of a Better Sleep   [iv] https://www.instagram.com/p/DbO7dKLO-c8/?hl=en Dr. Andrew Huberman on ways to increase REM sleep.  

What if getting better sleep doesn't start at bedtime?As we wrap up the August Rest Series here on the Habit Thrive Podcast, I'm exploring something that surprised me in the research: The rest we practice during the day may have just as much impact on our sleep as our nighttime routine.After diving into peer-reviewed research using Consensus AI, three simple, evidence-based practices kept rising to the top for women over 40:Mindfulness and meditationProgressive muscle relaxationGentle, mindful movement like yoga, stretching or walkingThe common thread? These practices help calm the mind, relax the body, and train our nervous system to recover—not just when we're trying to fall asleep, but throughout the day.In this episode, I share the research, my own experiences experimenting with these habits, and a simple challenge: Spend just 10 minutes each day practicing one form of intentional rest. Not because 10 minutes is magic—but because it's realistic, repeatable, and consistency is where the benefits begin.Rest isn't just something we do when we're exhausted. It's something we can practice every day.Here's to preparing for tonight's sleep...starting this morning.xoxoLorrieLoving the show? Let's connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comMemberVault: lorriemickelson.vipmembervault.comPower & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it hereHabits, Mindfulness Routines & Self Care For Women 50 & BeyondLoving the show? Let's connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comMemberVault: lorriemickelson.vipmembervault.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond

Welcome to a new episode of ASMR Sleep.In this episode, you will hear relaxing rain sounds for better sleep.What sounds would you like to hear next time? Leave a comment in the review

Dr. James Schroeder joins the Son Rise Morning Show to discuss why sleep is essential for children's learning, mental clarity, emotional health, and overall well-being. As families head back to school, Dr. Schroeder explains how much sleep children and teenagers actually need, why today's teens are particularly sleep-deprived, and how inadequate sleep can be connected with anxiety and other difficulties. He also addresses one of the biggest obstacles to healthy sleep: smartphones in the bedroom. From charging phones outside the bedroom to creating a calming bedtime routine and a sleep-friendly environment, Dr. Schroeder offers practical advice parents can put into practice right away.Support the show: https://www.sacredheartradio.com/donate-now/See omnystudio.com/listener for privacy information.

A2 THE SHOW #627On the next episode of A2 THE SHOW, we sit down with Alia Ballout, a Singaporean-Lebanese entrepreneur, founder of Beît Ballout, and the driving force behind Singapore's first traditional olive oil brand and processing facility. From studying politics and law to building a business in South Lebanon during war, Alia shares the story behind her journey, resilience, and unconventional approach to entrepreneurship. We discuss how war forced her to reinvent her business, why successful entrepreneurs need a little “delusion,” the difference between a business and a brand, micromanagement, AI, billionaires and politics, personal branding, and what facing death taught her about living without fear. Her story offers a powerful look at entrepreneurship, identity, resilience, Lebanon, and building something meaningful against the odds.

Do you struggle to get good sleep? The reason you're exhausted, waking up at 3 a.m., or struggling to feel like yourself might surprise you. And likely has to do with sneaky and quietly disruptive sleep habits. In this episode of the HEAL with Kelly Podcast, I sit down with world renowned sleep expert Dr. Michael Breus, PhD, a double board-certified Clinical Psychologist and Clinical Sleep Specialist known as The Sleep Doctor. After nearly 25 years in the field, he has a refreshingly simple message: we may be making wellness — and sleep — far more complicated than it needs to be. There is a ton of information jam packed in this episode. We explore the fascinating science of our individual sleep chronotypes (I'm a Lion, what are you?!) and how understanding your body's natural rhythm could change the way you approach not only sleep, but your entire day. Dr. Breus shares some surprisingly simple sleep tips that challenge many of the things we've been taught about getting a good night's rest. We tackle some of the biggest questions around sleep — from those frustrating middle-of-the-night wake-ups, to menopause, sleep apnea, melatonin, sleep trackers, caffeine, alcohol, and the everyday habits that may be affecting us more than we realize. And we go beyond sleep itself, exploring the fascinating world of dreams, the connection between sleep and emotional healing, and why the timing of everything from your morning routine to intimacy may matter more than you think. This conversation made me look at sleep in an entirely new way. Rather than chasing the perfect nighttime routine, what if better sleep actually begins with what you do the moment you wake up? If you're ready to understand your sleep differently and discover simple ways to feel more rested and energized, this episode is for you. Key Moments You'll Love ✨ : ⏰ [0:30] Wake Up at the Same Time Every Day — Here's the Biology

Sleep is a crucial component of metabolic health, impacting appetite, cravings, blood glucose, stress management, and decision-making. Understanding the quality and quantity of sleep, as well as its impact on the body's recovery and restoration processes, is essential for overall health and well-being.TakeawaysSleep quality and quantity significantly impact metabolic healthMorning light exposure and evening light reduction can support healthy sleep patternsChapters00:00 The Importance of Sleep03:04 Understanding Sleep Quality and Quantity04:02 The Active Recovery State of Sleep05:31 The Stages of Sleep and Their Importance07:27 Homeostatic Sleep Drive and Circadian Rhythm08:11 Adenosine, Caffeine, and Sleep Pressure09:39 Circadian Rhythm and Light Exposure11:14 Impact of Poor Sleep on Metabolic Health13:41 Simple Strategies for Better Sleep

Send us Fan MailWhat if improving your health isn't about finding the perfect diet, supplement, medication, or exercise program—but about strengthening the foundations that everything else is built upon?In this episode of the Fit Rx Health & Wellness Podcast, Dr. Greg Dennis introduces the 7 Pillars of Optimal Health: Sleep, Nutrition, Movement & Strength, Hormonal Health, Emotional Health, Relational Health, and Spiritual Health.We begin the series with one of the most important—and most overlooked—pillars: sleep.Sleep plays a critical role in hormone balance, metabolism, weight management, muscle recovery, brain function, emotional health, and longevity. Yet many people struggle with poor sleep while focusing on supplements or medications before addressing the fundamentals.In this episode, Dr. Dennis discusses practical ways to improve sleep, including:Creating a consistent sleep scheduleUsing morning sunlight to support your circadian rhythmOptimizing your nighttime routine and sleep environmentHow caffeine and alcohol affect sleep qualityThe relationship between exercise, stress, and sleepSupplements such as magnesium, melatonin, glycine, L-theanine, and apigeninWhen poor sleep may point to an underlying issue such as sleep apnea, hormonal changes, chronic stress, or metabolic problemsYou'll also get a simple approach you can begin using tonight to start improving your sleep.This is the first episode in the 7 Pillars of Optimal Health series from Fit Rx Health & Wellness. Over the coming episodes, we'll explore each pillar and how they work together to improve health, performance, and longevity.Support the show

A2 THE SHOW #625

In this episode, I sit down again with infant and toddler sleep specialist Brittni from Resting in Motherhood to unpack the biggest myths around baby and toddler sleep and how to support healthy sleep without sleep training. We also dive into co-sleeping, transitioning to independent sleep, nervous system regulation, and even homeschooling, giving you practical, science-backed strategies that will leave you feeling more grounded and confident in your choices as a parent.Brittni Mella Cepeda is a sleep and motherhood mentor specializing in biologically normal infant and toddler sleep. She supports attachment-focused families in improving sleep without sleep training by taking a holistic, individualized approach that considers temperament, development, family dynamics, sensory needs, & so much more.With experience supporting over 600 families 1:1 and thousands through her programs, Brittni helps mothers move from overwhelm and exhaustion to clarity, confidence, and sustainable rest.Brittni's Instagram: @resting_in_motherhoodBrittni's website: restinginmotherhood.comBrittni's course: Better Sleep in Two WeeksWays to work with Corinne: Join the Mind Your Hormones Method, HERE! (Use code PODCAST for 10% off!!)Resources & Links MentionedPrevious episode with Brittni (Part 1)Bedtime Explorers podcast Goldminds appYoto Player & TonieboxThe Good and the Beautiful homeschool curriculumInstagram: Let Them Be Little (homeschool inspiration)Join the Mind Your Hormones Community to connect more with me & other members of this community!Come hang out with me on Instagram: @corinneangealicaOr on TikTok: @corinneangelicaEmail Fam: Click here to get weekly emails from meMind Your Hormones Instagram: @mindyourhormones.podcast Disclaimer: always consult your doctor before taking any supplementation. This podcast is intended for educational purposes only, not to diagnose or treat any conditions. 

How much is sleep actually affecting your HYROX performance?Rich Ryan sits down with with Dr. Rafael Zuzuarregui to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.If you're racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.02:16 – Melatonin, circadian rhythm & jet lag14:43 – How to sleep on flights before a HYROX race20:38 – How poor sleep impacts athletic performance36:53 – The best sleep environment for recovery57:40 – Ranking popular sleep hacks for athleteshttps://www.rmr.training/

Peloton just got hit with a $20.5 million verdict after a federal jury sided with Japan's NEC Corporation in a patent dispute over the streaming tech in the Bike and Tread — on Episode 476, Crystal and Tom break down what the ruling actually means for Peloton going forward. They also cover a Napa Valley hotel adding Peloton Spaces, quiet new Outdoor Run Club teams, and a new "follow" filter in the Peloton app. On the instructor side: Aditi Shah at the Time 100 Creators event and her new 7 Days to Better Sleep program, Kirsten Ferguson confirming the Chicago Marathon, Christine D'Ercole's classical music ride, Matt Wilpers bringing back Power Zone Max, and Hannah Frankson's UK Carnival Celebration ride, plus the TCO Top 5 listener-recommended classes. New episodes every Friday wherever you listen to podcasts.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What supplements actually help you sleep? Registered dietitian Amy Crum explains the science behind today's most popular sleep supplements, including magnesium glycinate, L-theanine, 5-HTP, melatonin, vitamin D, iron, and herbal blends. You'll learn who may benefit from each option, key safety considerations, and how better sleep can improve your mood, energy, brain function, immune health, and weight-loss goals. Amy also explains why identifying the root cause of your sleep struggles is essential to achieving lasting, restorative sleep.

Tonight on America At Night with McGraw Milhaven, author Isaac Butler joins McGraw to discuss his new book, The Perfect Moment: God, Sex, Art, and the Birth of America's Culture Wars. Butler explores the cultural and political forces that shaped some of America's most enduring debates, examining how art, religion and public controversy helped define the nation's modern culture wars. Then, neurologist, sleep medicine specialist and author Dr. Chris Winter discusses everything you wanted to know about sleep but were afraid to ask. From common sleep myths and sleep disorders to improving sleep quality and building healthier habits, Dr. Winter shares practical advice for getting a better night's rest and explains why sleep plays a critical role in overall health and well-being. Learn more about your ad choices. Visit podcastchoices.com/adchoices

One of the most common questions I get is whether you can use tapping for sleep. The short answer is yes. But there is an important caveat that changes everything about how you approach it. Support the podcast! Http://tappingqanda.com/support Subscribe in: Apple Podcast | iPhone | Spotify | Pandora | Amazon Music | iHeartRadio  | YouTube TL;DR / Key Takeaways Poor sleep is a symptom, not a standalone issue. Effective tapping for sleep means identifying and addressing the specific causes driving your sleeplessness, not just tapping on sleep itself. The frustration and disappointment you feel about not sleeping create a biochemical cycle in your body that makes sleep even harder. Tapping on those emotions, done during the day, breaks that cycle before bedtime arrives. Your subconscious mind may have hidden reasons to keep you from sleeping well. A counterintuitive but important question to tap on is: what goes wrong in my life if I do sleep well? Wordless tapping, which means tapping through the acupressure points without focusing on any specific issue, is the only tapping I recommend doing close to bedtime. It helps the body process cortisol and adrenaline without escalating emotional intensity. Sleep improvement is not all-or-nothing. Going from four hours to six hours of restful sleep is a genuine victory that improves your next day in measurable ways. Why Tapping for Sleep Is More Complicated Than It Sounds Tapping can improve your sleep, but only when you recognize that poor sleep is a symptom rather than the issue itself. This distinction changes everything about how you approach your tapping practice. I learned this firsthand on a Thanksgiving night when I was staying at my sister's house and woke up with a severe headache. I had no access to medication, so I tried tapping for the pain. It worked. Not only did the pain ease, but I fell back to sleep and slept deeply for the rest of the night. The tapping was not about sleep at all. It addressed the physical pain that was blocking sleep. The sleep improved as a consequence. That experience planted a principle I have used in my practice ever since. When someone comes to me struggling to sleep, we never just tap on sleep. We look at what is actually getting in the way. Poor sleep can have many causes: the worry you are carrying about tomorrow, memories that surface when you lie down in the dark, the temperature in your room, what you ate for dinner, or the emotional weight you have been dragging through your day. Each of those causes requires its own tapping work. Tapping on "sleep" as a generic target skips past all of that. Sleep Problems Are a Symptom, Not the Real Issue Key insight: "Sleeping is not one issue. Not sleeping very well is a consequence, and it can be a consequence of lots of things, but it's a symptom." This framing matters because it reorients where you direct your tapping energy. If you only tap on the surface symptom, you may get temporary relief. But if you tap on the underlying causes, you create lasting change. The consequences of poor sleep also extend well beyond one bad night. A headache might knock out 90 minutes of productive time. A bad night of sleep cascades through your entire next day, affecting your mood, your focus, your patience, and your physical health. The stakes are high, which is exactly why a surface-level approach is not enough. Once you accept that sleep is downstream of other issues, you open up a whole landscape of things worth tapping on. Understanding how to find root causes is one of the most valuable skills you can develop as a tapper, and sleep is one of the clearest places that skill pays off. Step 1: Tap on the Emotions You Have About Not Sleeping Tapping on the emotions surrounding your sleep problem is the first and most important place to start. This is not the same as tapping on sleep itself. This is tapping on how you feel about the sleep you are not getting. Ask yourself: am I frustrated? Sad? Angry that my coworker bounces in energized every morning while I can barely get through the day? Do I feel like my body is letting me down? Every one of those emotions has a biochemical expression in your body. Key insight: "Every single one of those emotions creates a biochemical response in your body, which makes it harder for you to sleep." Here is the vicious cycle that creates. You feel frustrated about your sleep. That frustration is present as you get into bed. The frustration makes it harder to fall asleep. You sleep worse. Tomorrow night you bring even more frustration to bed with you. The pattern tightens. Tapping in the late afternoon, away from bedtime, is the way to interrupt this cycle. Make a list of the emotions connected to your sleep struggles and give yourself 10 to 15 minutes to tap on them. You do not have to solve anything in one session. You are chipping away, and each session reduces the emotional charge you bring to the bedroom. For more on this approach, see tapping for the emotions that prevent healing. Do this step away from bedtime. All three of the first steps in this process are daytime practices, specifically so you are not activating emotional charge right before you try to sleep. Step 2: Ask What Goes Wrong If You Do Sleep Well This step sounds strange at first, but it addresses one of the most overlooked causes of chronic sleep problems. The question to sit with is: what is the hidden downside of sleeping well? Before you dismiss this, consider how subconscious logic actually works. Imagine this chain of thought playing out below conscious awareness: if I sleep well, I will be sharper at work. If I am sharper, I will perform better. If I perform better, they will expect more from me. More expectations mean more pressure. And pressure feels unsafe. Key insight: "To your conscious mind, that feels like an absolutely silly chain of thought. But on a subconscious level, 100%, that is what can be going on." This is what practitioners sometimes call secondary gain. Part of your nervous system is keeping you from sleeping because sleep feels, in some indirect way, dangerous or costly. Once your subconscious has decided that sleeping well creates a problem, it will work to prevent sleep, no matter how much your conscious mind wants rest. Tap on whatever comes up when you ask this question honestly. It might be about work demands. It might be about what happens in your body or your relationships when you have energy. It might be about a fear of what you will actually do with your life when you feel good. This kind of hidden resistance is worth exploring in depth. The episode Pod #562: What goes wrong if I am successful? – Finding Root Causes (Part 4) covers exactly this kind of subconscious obstacle in detail. Again, do this step during the day. Step 3: Tap on the Real Consequences of Poor Sleep The third step asks a different question: what goes wrong when you do not sleep well? You already know the answer. You live it. But naming the consequences explicitly and tapping on them adds another layer of relief. This step is not about catastrophizing. It is about acknowledging the full weight of what poor sleep costs you, including your mood, your relationships, your work, your health, and your sense of self. When those consequences are sitting in your body as unprocessed emotion, they become part of the cloud of anxiety that makes it harder to fall asleep in the first place. Tapping on the consequences creates a kind of emotional spaciousness around the issue. You are saying: I see what this is costing me, and I am not going to let that awareness add to the problem. You are processing, not suppressing. Like Steps 1 and 2, this belongs in your daytime tapping practice, not your bedtime routine. Step 4: Wordless Tapping in the 90 Minutes Before Bed Wordless tapping is the only tapping I recommend doing close to bedtime. It is the one exception to the daytime rule, and the reason comes down to how tapping interacts with emotional intensity. When you tap on a specific issue, particularly a charged one, the emotional intensity often rises before it resolves. That is a normal and healthy part of the process. But rising emotional intensity right before you try to sleep is counterproductive. You want your nervous system moving toward calm, not activation. Wordless tapping, also called content-free tapping, means moving through the standard acupressure tapping points without focusing on any issue, and without saying any words or phrases. You are not trying to solve anything. You are simply giving your nervous system a gentle, repetitive input that helps it process stress chemistry out of the body. Key insight: "When we tap, we process cortisol, we process adrenaline out of the body." Here is the specific practice I use. Starting 90 minutes before my target bedtime, I set a silent vibrating timer to go off every 15 minutes. When it vibrates, I do 90 seconds of wordless tapping, moving from point to point. That is roughly five or six complete rounds. Then I go back to whatever I was doing until the timer goes off again. By the time I get into bed, my system has had four gentle rounds of cortisol-clearing work over the course of 90 minutes. I am not wired. I have not stirred up anything emotional. I have just been quietly helping my nervous system downshift. For a much deeper look at how and why wordless tapping works, including eight specific contexts where it is especially useful, see Pod #622: Eight ways to use content-free tapping. Why Tapping for Sleep Is Not All-or-Nothing One of the most important mindset shifts in tapping for sleep is letting go of the idea that you need to go from broken to perfect overnight. Sleep improvement works on a spectrum, and every step along that spectrum matters. I know the difference between four hours of sleep and six hours of sleep in my body. I know the difference between restless sleep and genuinely restful sleep. Those differences are not small. An extra two hours of quality sleep changes how I think, how I feel, how I treat the people around me, and what I am capable of doing in a day. If you approach tapping for sleep expecting immediate, total resolution, you will miss the real wins. You will tap for a week, notice you are sleeping slightly better, and decide it is not working. But slightly better sleep, sustained over time, compounds into significantly better health. Start with the four steps above. They will not solve every aspect of your sleep in one go, because everyone's root causes are different. But they will create real, noticeable movement. And when you have a foundation of slightly better sleep, you have more resources to go deeper. For those who want to go significantly deeper, I have a two-hour masterclass that covers tapping for sleep across seven distinct layers. It goes well beyond what a single podcast episode can cover and is designed to help you build a comprehensive tapping practice around your specific sleep patterns. You can find it at tappingqanda.com/sleep. If you are not sure how to identify the emotions involved in your sleep struggles, this episode on tapping when you can't put your finger on exactly what you're feeling is a useful companion. Frequently Asked Questions About Tapping for Sleep Can tapping actually help you fall asleep faster? Yes, tapping can help you fall asleep faster, but not by targeting sleep directly. EFT (Emotional Freedom Techniques) works best for sleep when it addresses the specific emotions, worries, or subconscious patterns that are keeping you awake. Wordless tapping in the hour or two before bed also helps the body clear cortisol and adrenaline, making it physiologically easier to fall asleep. What is wordless tapping and why is it better to use near bedtime? Wordless tapping means moving through the acupressure tapping points without focusing on any specific issue or using any words or phrases. It is better near bedtime because issue-focused tapping can raise emotional intensity before it resolves, which is counterproductive when you are trying to calm your nervous system for sleep. Wordless tapping produces a calming effect without the risk of emotional activation. How long should I tap before bed to improve my sleep? A practical pre-sleep protocol is to tap wordlessly for 90 seconds every 15 minutes during the 90 minutes before bed. That gives you four short sessions of gentle nervous system support without disrupting your evening. Deeper issue-based tapping, which addresses the emotional root causes of your sleep problems, should be done during the day, not close to bedtime. Why do I keep waking up at night even when I fall asleep easily? Waking up during the night is often connected to unresolved stress, worry, or emotional charge that surfaces when your conscious mind quiets down. Tapping during the day on the specific worries or emotions connected to your sleep pattern, including frustration about waking up, is the most effective approach. The tapping is not aimed at the waking itself but at whatever is underneath it. What is secondary gain in the context of sleep problems? Secondary gain refers to the hidden subconscious benefit of staying stuck in a problem. In sleep, it means part of you may be unconsciously avoiding restful sleep because of what sleeping well might lead to, such as higher expectations at work, more demands on your time, or unfamiliar levels of energy and alertness. Tapping on the question "what goes wrong if I sleep well?" can surface and clear these hidden obstacles. How is tapping for sleep different from other sleep techniques like meditation or sleep hygiene? Standard sleep hygiene practices (consistent schedules, limiting screens, cool room temperature) address the environment around sleep. Meditation works with the busy mind. EFT tapping addresses the emotional and subconscious layer: the frustration about not sleeping, the hidden resistance to sleeping well, and the stress chemistry in the body. These approaches are complementary, not competing. Do I need to know exactly why I cannot sleep in order to tap effectively? No. You can tap on the emotions you feel about your sleep problems even if you do not understand their root cause. Starting with "I feel frustrated that I cannot sleep" is enough. Tapping itself often helps clarify what is underneath, and the four-step process in this post is designed to work even before you have full insight into your sleep patterns.

In tonight's sleep hypnosis with Jayni, we revisit a Sleep Magic classic from the archive, guided by Jessica. Through hypnotic visualization, you'll escape to a sun-soaked Caribbean beach, release the weight of the day, and drift into deep, restful sleep. Jayni will be back soon with a brand new sleep hypnosis

Hey there Voices of the Bench community, this is Trish Jones with Ivoclar. If you've been curious about fast-firing zirconia to improve efficiency but aren't convinced it can deliver predictable, high-quality results, I'd encourage you to connect with us. Our new IPS Emax Zirconia offers multiple fast-fire protocols designed to help save you valuable production time while maintaining consistent results. Time is money in every lab. Don't wait. Reach out to your local Ivoclar rep today and discover how IPS Emax Zirconia can help streamline your workflow. As full-arch dentistry continues to grow, so do the demands on today's dental laboratories. That's why Knight Dental recently launched SimplyARCH Studio, a dedicated production environment built exclusively for full-arch restorations. To support this specialized workflow, Knight invested in an XTCERA milling system and carefully evaluated multiple CAM software solutions before choosing hyperDENT. The decision came down to exceptional milling quality, minimal hand finishing, and impressive production efficiency. But what truly set hyperDENT apart was the implementation process. From the very beginning, the team provided more than software training—they shared the knowledge and experience needed to build an optimized workflow for complex full-arch cases. With proven expertise in advanced milling strategies and laboratory production, hyperDENT helped ensure SimplyARCH Studio was designed for long-term success from day one.Matt Everatt joins Elvis and Barb for a fascinating conversation that takes a deep dive into his journey through the dental laboratory industry and the story behind his book, The Invisible Profession. From discovering dental technology at 16 and specializing in maxillofacial prosthetics and orthodontics to working in hospitals, developing early sleep-apnea appliances, and nearly leaving the profession altogether, Matt's career has taken some seriously interesting turns. Eventually, he helped co-found S4S, building a successful business around sleep-apnea appliances, occlusal splints, orthodontics, and more before eventually stepping away from ownership. Matt Everatt joins Elvis and Barb for a fascinating conversation that takes a deep dive into his journey through the dental laboratory industry and the story behind his book, The Invisible Profession. From discovering dental technology at 16 and specializing in maxillofacial prosthetics and orthodontics to working in hospitals, developing early sleep-apnea appliances, and nearly leaving the profession altogether, Matt's career has taken some seriously interesting turns. Eventually, he helped co-found S4S, building a successful business around sleep-apnea appliances, occlusal splints, orthodontics, and more before eventually stepping away from ownership. But this conversation goes far beyond Matt's career. His book, The Invisible Profession, explores how the dental laboratory industry arrived at a place where technicians and laboratories are often undervalued, pushed into price competition, and expected to simply keep their heads down and produce. Matt shares his thoughts on the "million little things" that shaped the industry, the danger of becoming a "busy fool," and why laboratories need to stop competing solely on price and start becoming known for the value, expertise, and partnership they bring to the dental team. Elvis, Barb, and Matt also talk about the changing landscape of digital dentistry, AI, 3D printing, speed, service, and why the labs that embrace change and remain agile will be the ones positioned for the future. It's an honest, thought-provoking, and ultimately optimistic conversation about where the dental laboratory profession has been, where it is today, and where it can go next.Special Guest: Matt Everatt.

Get the 200+ Page Optimal Living Daily Workbook (PDF) — Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: ⁠⁠https://oldpodcast.eo.page/join⁠ Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3479: Becca Shern explains why sleep deserves equal importance alongside nutrition and exercise, showing how chronic sleep deprivation can negatively affect physical health, mental performance, and emotional well-being. Drawing from her own experience, she shares practical strategies that helped her improve her sleep, offering listeners actionable ideas to create healthier, more restorative habits. Read along with the original article(s) here: http://minimalwellness.com/sleep/ Quotes to ponder: "Sleep is important physical rest, but it's also very productive. Sleep is a time of mental and physical assimilation, the brain processes information taken in during the day, hormones & neurotransmitters are regulated, muscles are repaired, the immune system recharges, and the gastrointestinal system rests." "When we're sleep deprived it's more difficult to make any type of decision or exercise willpower." "Just like preparing a young child for bed, adults benefit from a pre-bed routine. A routine helps signal to your mind and body that the time to sleep is approaching." Episode references: New Mood (Onnit): https://www.onnit.com/new-mood/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Better sleep isn't just about getting more rest, it's about unlocking a healthier body, a clearer mind, and a deeper connection to your higher self. Eric Bigger and Stanford-trained sleep medicine physician Dr. Feby Maria Puravath Manikat explore how sleep can elevate your consciousness, boost your health, and help you show up as your highest self every day.About Dr. Feby Maria Puravath ManikatDr. Feby Maria Puravath Manikat is a Stanford-trained sleep medicine physician specializing in sleep health, longevity, and integrative medicine. She also trained at Cornell University in nutritional sciences and Harvard Medical School in Cognitive Behavioral Therapy for Insomnia (CBT-I). Blending science with holistic practices, she helps high-performing professionals optimize their sleep to improve health, energy, performance, and overall well-being. Dr. Feby also lectures Stanford's "Sleep and Dreams" course and serves as Sleep Director at Apple's AC Wellness, guiding Apple employees toward better rest, recovery, and peak performance.Website: https://www.febymariamd.com/aboutInstagram: https://www.instagram.com/febypuravath/Check out Miracle Season's collection: https://itsmiracleseason.co/collections/frontpageWork with me: https://www.ericbigger.com/workwithme?utm_source=podcast&utm_medium=podcast&utm_campaign=work_with_m...Connect with Simplified Impact: https://hubs.ly/Q02vvMJ90

You don't need a perfect routine to stay healthy, you need a few habits that move the needle, especially when life gets busy. In this episode, we break down six simple, high-impact habits for maintaining health during hectic or travel-heavy seasons, using a yard maintenance analogy to explain why consistency matters more than intensity. You'll learn: The six needle movers for health: hydration, protein intake, outdoor movement, sleep, and workouts Why consistency beats perfection when building lasting habits How small daily decisions compound into long-term health outcomes Practical strategies for staying on track while traveling or during busy stretches How to think about your health like yard maintenance, small upkeep now prevents bigger problems later If your schedule is packed but your health goals aren't going anywhere, this episode gives you the simple, sustainable habits to keep showing up. L5 Health Score Quiz https://score.lvltnhealth.com/ LVLTN Health https://www.lvltnhealth.com/ The Fitness League app https://www.fitnessleagueapp.com/ Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching Chapters 00:00 Introduction: Yard Metaphor for Health 74:58:39 The Jungle Yard and Its Lessons for Self-Care 238:52:00 The Consequences of Neglecting Basic Habits 355:32:01 The Importance of Foundations in Health and Wellness 499:58:43 Scaling Back Workouts Without Losing Progress 7305:32:09 The Power of Consistent Small Actions 8805:32:12 Maintaining Efficiency with Minimal Effort 11277:45:40 Needle Mover 1: Hydration and Water Intake 14166:39:14 Needle Mover 2: Protein at Every Meal 16999:59:23 Outdoor Movement and Nature Breaks 18972:12:47 Night Routine for Better Sleep 22194:26:26 Colorful Plates: The Power of Plant Diversity 25277:46:34 Two Workouts Per Week for Fitness 31416:40:00 Summary: Consistency and Small Changes Lead to Big Results

In this episode of the Kwik Brain podcast, I walk you through my personal evening routine and the habits I use to wind down, clear my mind, and prepare my brain for restorative sleep.I explain why sleep is essential for memory consolidation, mental clarity, and brain health, and how your environment, temperature, light exposure, technology, caffeine, and nighttime habits can either support your recovery or keep your brain overstimulated.I also share the simple practices I use to transition out of work mode, review my day, reduce mental clutter, and set an intention for the following morning.In this episode, you will learn:✅ Why sleep is essential for memory, focus, and problem solving✅ How your brain clears metabolic waste while you sleep✅ Why morning sunlight helps improve your sleep later that night✅ How light, temperature, and screens affect melatonin production✅ How fiction reading can support relaxation, creativity, and empathy✅ Why reviewing your day can strengthen episodic memory✅ How gratitude, journaling, and planning reduce mental clutter✅ Why caffeine timing and intense evening exercise may disrupt sleep✅ How breathing, stretching, visualization, and warm baths prepare your body for rest✅ How to use autosuggestion and intention setting before you fall asleepAfter this episode, you'll stop treating sleep as something that simply happens at the end of the day and start creating the conditions that help your brain recover, reset, and perform at its best tomorrow.

I recently chatted with Dr. Angela Holliday-Bell about why moms should prioritize their own sleep alongside caring for their children. She shared how our relationship with sleep is akin to any other important relationship—it needs nurturing. From the eye-opening concept of "sleep anxiety" to the practical tips on redefining our nighttime routines, our conversation unveiled how small changes can bring about big transformations in our energy and clarity. For more enlightening tidbits, like why charging your phone across the room can be a game changer and the benefits of red lights during night feedings, make sure to tune into the full session on the About Progress podcast. Dr. Holliday-Bell's expertise and insights might be just what you need to reclaim restful, rejuvenating nights. Dr. Holliday-Bell's The Sleep Savvy Mom's Guide: Real Sleep Solutions For You & Baby, Instagram and Website Complementary episodes: 3 Actionable Ways to Optimize Your Sleep Get 50% off last year's More for Moms Archive Pass with code LISTENER at checkout. Preorder Sticky Habits book today! Join the Book Launch Committee for behind-the-scenes and first peeks at all things book. Join the Supporters Club to keep About Progress around for good.  Go to Quince for free shipping on your order and 365-day returns. Get your teen Knix with code “PROGRESS.” Learn more about your ad choices. Visit megaphone.fm/adchoices