Podcasts about sleep get

Borderline Personality Disorder (BPD) can make navigating the workplace especially challenging. In this video, Xannie, Georgette, Melanie, André, and Raf open up about their struggles and triumphs managing BPD on the job. We also explore how BPD affects workplace relationships and share strategies for effectively handling symptoms in professional settings. If you or someone you know is struggling with BPD at work, this video offers valuable insights! Come back on Friday as we continue this topic, with a discussion on how stress affects BPD at work. Link to DEAR MAN https://open.spotify.com/episode/6IKdqVrQWsJ4PcCIWWN54P?si=V1wo-_FCQV6TZR0KKhaTaA Nov 27th we'll be back to share stories about BPD at work. Can't wait until then? Sign up for our "BPD Buddies" or "BPD Besties" tiers on Patreon to get early access to an exclusive extended cut of next week's episode NOW! https://www.patreon.com/thebpdbunch

In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness. Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine. Whether you're a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice. Tune in to learn: How to create better sleep habits Why 7-9 hours of sleep is crucial for cognitive function The impact of lifestyle choices like caffeine and alcohol on sleep quality How to handle sleep challenges as a new parent Chapters: 00:00 Introduction03:15 Why Sleep is Non-Negotiable10:32 Sleep Hygiene: What It Is and Why It Matters18:45 The Truth About Alcohol, Caffeine, and Sleep26:15 Sleep Challenges for New Parents33:10 The Importance of Balance: Social Life vs. Sleep39:40 Actionable Tips for Better Sleep Tonight Follow Dr. Sujay on Instagram: @thatsleepdoc ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

Welcome to this Sleep Hypnosis session, which although can undoubtedly be used simply to relax at the end of a long day and fall to sleep, this one's been specially created to help support those who have woken in the middle of the night with a heavy mind full or thoughts, an active body or a combination of the two! I hope this one helps those of you who are easily disturbed during the night, to drift back off as soon as possible.Hypnotherapy is an incredible tool that enables us to speak to the subconscious part of the mind – the part that is in control of our emotions and habits, therefore enabling a much higher success rate than just desperately relying on willpower in the everyday conscious part of our brains.Please like and share my recordings - and of course, subscribe to my channel, as I'll be putting out more Hypnosis & Meditation videos as often as I can :). I hope you enjoy my audio as much as I enjoy creating them. I have to give credit to those who've inspired me to do this - the likes of Michael Sealey, Tansy Forrest, Jason Stephenson, Adam Cox (and many more) who are incredible in this field.About Me: I'm a Clinical Hypnotherapist and Coach based in Seville in Spain but I see clients online from all around the world. I specialise in Alcohol Moderation and Abstinence but have a wide range of experience supporting clients in different areas. Please feel free to contact me for any enquiries via Instagram @steveroetherapy or book in for a 20-minute online consultation at: https://SteveRoeTherapy.as.me/#hypnotherapy #forsleep #sleephypnosis #MaleVoiceHypnosis #deepsleep #sleepmeditationMusic – The Sleep, Joseph Beg c/o Epidemic Sound⚠DISCLAIMER⚠ All media content created by Steve Roe Therapy is intended for education and entertainment purposes only. Like all self-directed hypnosis, the recordings are not intended to substitute or replace one-to-one therapy, medical care or prescriptions from your health care practitioner.

Join Dr. Kien Vuu in this eye-opening episode of the Thrive State Podcast as he engages with the renowned Dr. Florence. Discover the transformative insights on hormone optimization, the power of sleep, biomarkers, and personalized health strategies. Dive deep into the realms of health and longevity, and understand how simple lifestyle adjustments can significantly impact your well-being. Don't forget to like, subscribe, and hit the bell icon for more empowering content!   Episode Highlights: The Five to Thrive Segment Biological Age vs. Chronological Age: Insights Reversing Biological Aging: Biomarkers & Health Insights Deep Dive: Sugar Metabolism and Biomarkers Hormone Health and Optimization Hormone Replacement Therapy: Addressing Concerns Hormonal Optimization and Cardio-Metabolic Health Muscle Health, Sarcopenia, and Caloric Restriction The Role of Genetics and Epigenetics in Health Groq Health App and Personalized Health Strategy Connecting with Dr. Florence & The Significance of Sleep  

It's your Q&A! We're answering these 3 questions: I'm having trouble sleeping lately, which is new to me. I know the basics, but what else can I do to fall asleep and stay asleep? What do you actually do when you're in a slump and need to reset? You used to talk about "the dreaded bloat" a lot. Do you still have that issue and if not, spill it! What worked? All of the links talked about today can be found here: https://www.onairella.com/post/292-sleep-better FEEDBACK & INPUT, PLEASE!... Ella wants to hear from you - DM Instagram @onairwithella or message her on her site www.onairella.com.  You can always leave a voice message at +1 (202) 681-0388, too!

I was honored to be interviewed by Angie Peacock (of Medicating Normal documentary, and also one of our other LIVE recorded calls). Please take a moment to check out this conversation! Lots of great gems!   There is Hope!  With health, anything is possible. EVERYTHING IS POSSIBLE. 100% of the time, when you improve your health, you improve how you feel.   Challenges and Trauma as Allies.  Look at your challenges and trauma as allies in your journey. They can be the catalyst for positive health changes, they give you skepticism, and they make you ask questions.   How to Make Health Change. Vision for self and health. Connect with a vision for yourself and health. What changes do you want to experience? What is possible?  List out the options. What are the things that you could work on to move in that direction? What are the things you know you need to work on?  Start simple. Then start with just 1 thing. Something simple. That you can do most days if not every day.   Here's the Good News: You WILL experience changes. Look for them to show up. Then you know you're on the right track.   Once you start to notice the results, for most of these health habits, they may be subtle, but they are CUMULATIVE OVER TIME.   Consistency is Key. PR TIP: Focus on your current habits, not your current results.  Small habits over time add up to big changes.  PR TIP: You get what you do consistently.    Avoid Perfectionist Mindset!  Avoid thinking you have to go to extremes, or go “all or nothing.” Keep it simple and doable.    Simple Things to do with Nutrition Learn how to read labels.  Embrace animal foods and protein. Protein is the most satiating of all the macro nutrients, and the most nutritious.  Get your first meal of the day spot on! That will give you momentum.   Simple Things you can do with Fitness Start with a walk in the morning. Habit stack it with getting some natural light and fresh air. This is GREAT for some "own mind time." Add a walk in the evening when you're ready.  Add movement breaks throughout the day.     Simple things you can do for Sleep Get early morning natural light into your eyes, without sunglasses.  Get brightness throughout the day.  Minimize your exposure to brightness at night.   How to focus on brain health: Exercise! Walks are powerful.   Train your body to be metabolically flexible and use fat for fuel. Do this by eating real food keeping carbohydrates relatively smaller compared to other things  allowing natural space between your meals with no snacking.  Get natural light every day = great for mitochondria.  Prioritize your sleep.  Take a quality creatine monohydrate.  Buy this creatine, https://amzn.to/3LJ1ehB.  Here's a great article on creatine https://chrismasterjohnphd.com/tools/2017/12/20/consuming-creatine-in-foods-and-supplements Get choline! Eat animal foods and egg yolks.  Minimize TV. DO build social connections and play games.   Why work with a coach? A good coach can be a shortcut to health.  A good coach supports you.  A good coach helps you hold yourself accountable.   How to find a good coach: It has to feel right.  It has to make sense.  The coach has to seem to care.  A good coach gives you autonomy and doesn't just tell you what to do.

Try our sleep app Slow tonight! The app lets your mix your own sleep soundscapes.

Certified life coach Kim Perone talks about the importance of sleep for our well-being. Culturally, we think the less sleep the more productive we are, but our bodies do so much when we sleep and the ways we can improve this area of our lives are plentiful…starting with our understanding of its importance.  Please leave a review of the podcast where you can!  Learn more about us at www.SlightlyUnmeditated.com or reach out to us on social media:InstagramFacebookTwitterYouTube  Check us and some other great spirituality podcasts on FeedSpot's 100 Best Spiritual Podcasts You Must Follow  list. Support the show

Certified life coach Kim Perone talks about the importance of sleep for our well-being. Culturally, we think the less sleep the more productive we are, but our bodies do so much when we sleep and the ways we can improve this area of our lives are plentiful…starting with our understanding of its importance.  Please leave a review of the podcast where you can!  Learn more about us at www.SlightlyUnmeditated.com or reach out to us on social media:InstagramFacebookTwitterYouTube  Check us and some other great spirituality podcasts on FeedSpot's 100 Best Spiritual Podcasts You Must Follow  list. Support the show

I took a class, yesterday, on better sleep and the importance of getting back into your Circadian Rhythm. Other tips from the class and info from my Tuesday evening financial class. How I was inspired by both teachers to keep going and not give up. --- Send in a voice message: https://anchor.fm/benjamin-allen-belzer/message Support this podcast: https://anchor.fm/benjamin-allen-belzer/support

Make sure you first check with your Primary Physician before launching into any exercise program or change in diet. 1.) CALORIE DEFICIT: Make sure you are and maintain a calorie deficit of 25% to 50% 2.) EXERCISE: Develop an exercise program that you enjoy and can maintain 4 to 6 days a week with progressive overload weight lifting. Utilize cardio 2 days a week and save it for the end of your weight training. 3.) SLEEP: Get a good 8 hrs of sleep every night 4.) HYDRATION: Drink 3/4 to 1 gallon of water a day 5.) HEALTHY EATING: Develop an eating habit that has at least .80 grams of protein per pound of body eight you can maintain, enjoy and make it a way of life. #SecretToWeightLossIsNotSecret #WeightLoss #GetFitStayFit #Fitness #Diet #Exercise #WeightLifting #CalorieDeficit #ProgressiveOverload #Sleep #Hydration #HealthyEating #MediterraneanDiet --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/purposeprinciplespassion/message Support this podcast: https://anchor.fm/purposeprinciplespassion/support

Are you struggling to get a good night's sleep? In this episode, Dr. Daniel Cartledge and Dr. Richard Cartledge discuss Neuvana's Xen device, which aims to help people reduce stress, improve focus, and sleep better. The impact of vagus nerve stimulation on our health has the potential to reduce (even avoid) future dysfunction. Listen in to find out more about the technology behind Xen and how it can benefit your health. Love the show? Subscribe, rate, review, and share! https://naturalheartdoctor.com/

If you want to survive and advance, you have to do it on purpose; It won't happen by accident. Along the way, you'll need tools and strategies to help you navigate the storms life throws at you. For Paul Estridge, those tools are what he calls the Principles of Survival. In this series, he'll examine those principles, break down what they mean, and share the real-life stories that helped him understand why they're so important. In this episode, we'll look at: - Breathe, Eat, and Sleep - Get the Mindset to Win

As a financial nut, I try to tell people, that there are hundreds of reasons why you can't sleep but your investment account should not be one of them. If you can't sleep then you may need to find another way to make money. Loss of sleep is not good for you and in the end, it's not worth it. So what is my suggestion is to build an account that you can sleep with. In Life you get what you give, so sometimes you have to give your way out of a bad situation. Sometimes you have to be little to be big. You can only go as far as your education takes you. Greatness comes when you decide to be great. Success comes when you learn well enough to teach. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/willie-woods/message Support this podcast: https://anchor.fm/willie-woods/support

Sleep is free - why don't we use it more?

If you want to learn more about the role air purifiers can play in improving your sleep, this is the guide for you. Discover the highest-rated devices available to buy right now: https://thinkairpurifiers.com/blogs/news/how-to-get-a-good-nights-sleep (https://thinkairpurifiers.com/blogs/news/how-to-get-a-good-nights-sleep)

THUNDER RAIN TO SLEEP - GET INFINITE SLEEP --- Send in a voice message: https://anchor.fm/smileop13/message

12 Jul 21 - 18 Jul 21On this week's episode:Olympics - Prep's Finally Done After 4 Years + 1 [4:05]NBA - The Bucks Rolling in the Deep [16:30]Fury Meter - Semi Final Time! [22:10]AFL - Predict, Sleep, Get it Wrong, Repeat [27:15]F1 - Frustration Levels Maxed Out [39:45]Thank you for listening to the show. Please don't forget to subscribe to the podcast and leave us a review!

As a financial nut, I want you to know that investing is not for everyone. It involves risk, but it can produce rewards. I like to sleep at night. Life lesson anything that messes with your sleep is not for you. I don't believe in sleeping with one eye open. I take my sleep as seriously as I do my investing. So if you can't sleep because of your investment, look for something that will allow you to sleep. As time goes faster the value of life is in the little things. Little things make big things. There is always a lesson to learn, but most important there's always a lesson to teach. Greatness comes when you decide to be great. Teach one. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/willie-woods/message Support this podcast: https://anchor.fm/willie-woods/support

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Eat Sleep Run Have you ever considered The Performance Triangle for your running performance? It is made up of three EQUAL sides consisting of Nutrition, Sleep (and rest) and Training, BUT how many of you give ALL three sides equal priority? Here we discuss the interconnections of all three aspects of the Performance Triangle. We outline how neglecting one side of the triangle could impact on the other two sides. We then go on to highlight how focusing on just one aspect of the Performance Triangle could bring back balance to all three sides therefore support YOUR running performance.    (05:44) Outlining the Performance Triangle and how the 3 different aspects of it interconnect: The Performance Triangle: Nutrition Sleep (and rest) Training An example of how they interconnect is: Someone who is experiencing poor sleep may make poor food choices (e.g. crave carbohydrate/sugar rich foods), both of which could hamper running performance and increase the risk of injury and illness.  BUT, most runners (and athletes in general) tend to focus on TRAINING, neglect nutrition and don't consider the quantity and quality of sleep (and rest) they are getting on a regular basis.   (08:15) TRAINING – what needs to be considered: Timing of training Intensity of training Non-Functional Overreaching Overtraining Syndrome (22:09) SLEEP – what needs to be considered: Quantity of sleep (ideally between 7-9hrs) Quality of sleep Impact on insulin sensitivity Impact on glycogen repletion As little as 2-4hrs less sleep per night could impact health and performance (27:05) NUTRITION – what needs to be considered: Food (and beverage) choices Timing of food intake Quantity of food intake Quality of food intake (41:28) FEMALE FACTORS: It is thought that women require 20mins more sleep than men - this is because (allegedly) women tend to multi-task and use more of their actual brain than men do. This means a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep.  It is also thought that although women require more sleep (generally) they do not get it principally due to disturbed sleep during pregnancy, menopausal symptoms (night sweats), worry, and snoring partners. Overtraining Syndrome can occur in both men and women, BUT it is more prevalent in women as it is closely linked with Relative Energy Deficiency in Sport and Female Athlete Triad  (44:05) Highlighting changes that could be made to help bring the Performance Triangle back into balance: SLEEP: Get to bed at least 1hr earlier  Complete ALL work/home tasks by 8pm Power Off ALL electronics and TV at least an hour before going to bed  Prepare your bedroom for sleep  Choose something RELAXING to do before bed  Have a nap if required  (50:26) NUTRITION: Stop coffee intake by midday  Introduce a sleep friendly snack before bed – Protein/Carbohydrate e.g. cherries or kiwi fruit with Greek yogurt  Aim to have your main meal no later than 3hrs before bed  Increase Mg rich foods – DGLV, Nuts/seeds, dark chocolate – Mg known to support muscle relaxation and induce sleep  Increase daily protein intake – chicken, fish, eggs, turkey, Legumes –to support sleep, muscle strength and repair, to manage body composition and insulin sensitivity. (53:02) TRAINING: Introduce a rest day…or rest days Reducing training intensity Reassess your running goals (59:05) KEY TAKEAWAYS: The Performance triangle is made up of 3 equal sides ands represents Training,...

This week on Both Sides of The Bed, Juice and Lo teach you how to get out of sticky situations, unbreakable bonds and.... KISSING COUSINS!? Email us at BothSidesOfTheBedPod@gmail.com for inquiries, confessions, toxic tell-alls, or to be a guest on the show! Follow us on IG: @BothSidesOfTheBedPod @_Juicedagod @GottaStayLo

In this episode I talk about advanced recruiting, interviewing and hiring techniques! This is a little longer but I guarantee that if you stick around to the end you’ll be happy! Let’s go! First let's talk about Advanced Recruiting. We take recruiting very seriously at Self Publishing School. My goal is to have at least 100 applicants per job posting and I use a bounty. (anywhere from $1000 - $5000 to help me find this person) Then I make sure to get that bounty in front of everyone. I also focus on referrals big time! I always ask "who do you know?" (that’s a stealth way to get high quality talent) Oh and Linkedin Ads work really well! Second let's chat about Advance Interview Techniques - My interview process feels like going to therapy. You need to dig in and find out if they are a good fit for your company and culture. When it comes to the interview It has been said "Dig Deep or Go to Sleep" Get comfortable asking the uncomfortable questions. This process can be polarizing! But that helps you and the candidate know if it's a good fit or not. I always ask current Compensation ASAP because I want this to be a better situation than their last few jobs. Finally, even if I'm not involved with the process I want to be the very last interview! That way I can make sure the person is a good fit. Finally, and we're almost done, let's talk Actual Hiring Process - This is specific mostly to leadership positions! You can find out more about our process in this video: https://youtu.be/vjTnad9jKk4​ When it comes to your executive team you want to hire “Bar Raisers” (Thanks Jeff Bezos) Ask yourself, "Is this person better than our best performer in this area? Does this person have the potential to be our top performer?" Which leads me to my next thought: always hire the Best Leader, not always the best Skill Set that makes it easy because if all things are equal the win goes to the leader Finally, Hire for Attitude! Are they willing to put on the brown shorts? What does Brown Shorts have to do with this process? We talk about it this episode! What are some of your takeaways from this episode? Is there anything you do in the hiring process that I left out? I’d love to hear your thoughts. SUBSCRIBE to my YouTube channel here: http://bit.ly/chandlerYT​ Check out what we're doing at Self Publishing School here: http://self-publishingschool.com​ Learn about booking me to speak here: https://youtu.be/K12hkOXaM3k

Learning in our sleep, cryogenic freezing, human hibernation, drug induced sleep, computer controlled sleep chambers....sci-fi has come up with some pretty crazy ideas on how we could sleep in the future. We discuss some of them in this week's podcast...and now I want a nap! If it were safe, would you cryogenically freeze yourself to see the future?  http://getgeekish.com

A mix of relaxing music and gentle rain will guide into a restorative sleep. Featured often on the popular Get Sleepy podcast. Subscribe today at https://getsleepy.com/. You can also download and Mix this sound with others, and play the sound for 10+ hours by downloading the Deep Sleep Sounds app at https://deepsleepsounds.onelink.me/U0RY/app. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Think Your Partner Snores/Farts/Talks In Their Sleep? Get This App For Proof! See omnystudio.com/policies/listener for privacy information.

In this one I talk about the five things I'm doing to manage my mental health during lockdown ... 1. Sleep "Get up early, go to bed early" 2. Exercise (HIIT / run / yoga) 3. Rearranging my set-up 4. Trying things, being creative 5. Friends and family What's working for you? What’s your top five? #topfive GB x

Sleep: Get the recommended amount. You have the time now! Exercise: Check out indoor workouts online or stream them, come up with your own Jump rope, planks/burpees, free weights, resistance bands Be creative and try to get 60 minutes per day of increased physical activity.Go Outside (without crowds) Walking, with your dog, rain walk with your kids (puddle stomping)go hiking/snowshoeing still practicing social distancingBiking Gardening, grow vegetables/herbs Self Care: Take care of yourself so you can better take care of others Time to work on a healthier diet, real food you have time to prepare, get rid of the junk (see #4) Try giving yourself the perfect pedicure, doing a hair mask, reevaluating your closet to have a capsule wardrobe Cook up a storm. Try new recipes and include your kids. Use Every Single Gadget You HaveEveryone gets to pick a meal they like to sharelook at cooking shows and try out some of their ideasUse cooking as a history lesson/learning opportunity The h/o the noodleHot dogs Get an earthquake kit together, emergency pack, disaster plan Have a what-if bag? Get your photos onto digital hard drive Sort through old photos Make an inventory of your house Don't try to take on the teacher role Things you can do which are educational but are not curriculum based This is an amazing opportunity to reconnect with the "real" world if you look at it that way Harness compassion for other people rather than feeling sorry for yourself Meditate Make playlists/share them, listen to something new, have an indoor dance party Read a book, audiobooks, start a series (as a family): Harry Potter, Little House on the Prairie, Percy Jackson Creative Writing: journaling or start writing a story or graphic novel Socializing/ Reconnection: Facetiming Organizing: maybe now is the time to finally get those photos organized, scanning files, getting tax info together Let your inner child out: encourage your kids to pretend play and then join them in doing that! Make a tent inside with a blanket thrown over a table, tell spooky stories by lantern light (as long as this is age appropriate) camp type dinner, S'Mores with your toaster oven/oven Picnic inside or in the yard, Candlelight dinner, Breakfast for Dinner Wear pajamas all day Make a fort with old delivery boxes or a fancy house for your cat Puzzles, real board games Start to learn a new language. See if your kids pick it up faster than you do! Teach yourself a new skill Practice on that piano, learn to play the guitar DIY projects at home Learn a new language Sewing, knitting [start a virtual knitting circle] Hardware stores are open, think about a repair project, DIY paint project, some spring cleaning, TONS of ideas online. Start an art project or craft: painting, homemade playdoh, beading, friendship bracelets. Be creative! Now that we are making do with less, are there permanent changes you can make to help save our planet?

Are you sleeping well?Sleep can be very elusive during peri-menopause and beyond, or if you're particularly stressed.It's so important to try and get sorted. Not only for your energy, mood, brain function and sanity, but also for your long term heatlh.I've got 10 sleeping tips for you in today's video, but if you've tried them all and still not sleeping, do get in touch and we can try and get to the root cause.www.happyhormonesforlife.com/contact

Sleepy snoozing naps after a heaping helping of leftovers makes everything better this cold holiday weekend.  Happiness Spells is a list of happy and positive things, set to gentle music. Increase your capacity for creativity, gratitude and joy. A collection of thoughts, daydreams, feelings and reveries. Headphones on. There's nothing else like it. This episode of Happiness Spells was written, arranged, recorded and produced by Amanda Meyncke in Temecula, CA. Find Happiness Spells on Instagram or Twitter for daily gratitude and appreciation, or visit our site to send me a message and view full episode transcripts.

Happy Halloween! It’s officially scary season here at MOLMF headquarters and we’re excited and terrified to play Among The Sleep. Wow…definitely a horrifying-at-times kinda game, but some really high highs for sure. Go get this for Switch and enjoy it like we did!We pretty quickly get into the development of the game and the company behind it (5:00), then turn to the gameplay shortly after (18:00). Then we play some WTDWTS (39:45), talk about what else we’ve been playing (48:15), and what we’re playing next month (53:15)! [Hint: it’s another classic star wars game!]Thanks again for listening! And if you liked this episode, please rate and review it in iTunes or wherever else you're listening to it. That'd be a big help. Thanks again!As usual, you can always find us at the following places:Website: www.MenOfLowMoralFiber.com Twitter: twitter.com/MOLMFpod Instagram: instagram.com/MenOfLowMoralFiber Email: MOLMFpod@gmail.comAnd if you have a minute, go check out our Patreon: https://www.patreon.com/molmf

How important is sleep?  How much sleep are you getting at night?  In this episode we talk about the importance of sleep, how many hours you should get, we discuss Sleep apnea and other things that could be keeping you from getting a good nights rest.  If you are having trouble sleeping then be sure to take notes. 

You can find out more about **Sleep Awareness Week **here. The "ChronoCity" mentioned in the episode is a town called Bad Kissingen, Germany. You can read more about the concept in a Guardian long read article, here. The book mentioned a couple of times during the episode is "Why We Sleep" by Matthew Walker. The **Derren Brown **documentary referenced — which is well worth a watch — is called "Sacrifice" and you can find it on Netflix. The Arianna Huffington Ted Talk referenced about the importance of sleep is called "How To Succeed? Get More Sleep" and you can watch it here. During the episode, I meant to say "Maslow's Hierarchy of Needs" but for some reason, said "Lazlow" — who was, in fact, a fictional DJ on Grand Theft Auto: Vice City. Easy mistake to make, I think you'll all agree. Rhys X

https://youtu.be/XrdlJLbR9IY Life With Herpes Do you get outbreaks when you travel? For me, it’s a pretty much guaranteed. I love to travel and it’s one of my passions but what I don’t like is waking up the next morning in a new city that I can’t wait to explore and feel a herpes blister. It means that I have to pace myself, it means no sex with my husband, it means I’m feeling uncomfortable, it means I can’t try clothes on and go shopping, it means a whole lot of things that I don’t want to deal with when I on vacay. Do you have this too? Is vacation a herpes outbreak trigger for you too? So sorry if its. We’re going to fix it right now. First, let's talk about why outbreaks happen when we’re on vacay. So typically when we are on vacation we tend to do a lot of stuff that is different. As much as we might enjoy this and get a thrill out of it our bodies are like...WTF? Let’s go over what our body goes through on vacation. Well, for starters we stress out the day before and most likely the night before. Have you been guilty of pulling an all-nighter to pack and get everything in order before calling your uber to the airport…#guilty! Ok, then you are already starting your trip off with stress on the body from pulling an all-nighter looking for that one thing you need for your trip or adding a signature to your email or getting your cat food organized for the cat sitter. Whatever it is your body is stress. Something we don’t realize is that travel is really hard on our bodies especially if we are flying. We are lugging are overpacked suitcase through the airport the only thing to eat is over processed food. Think about it...your body is stressed. Then when arriving at our vacation destination we are exhausted and on cloud 9! Our body pushes for our second or fourth wind as we are full of excitement and are ready to dive in and enjoy.  It doesn’t matter if you are going on a relaxing vacation and sitting on the beach or if you are heading to a big city to explore. Your body is on overdrive! Let’s not forget to mention all the goodies we indulge in. I don’t know about you but I always have a few extra glasses of wine as well as I’ll order dessert and I’ll probably have something yummy that I don't typically eat. This little change in diet can really through your immune system and your body into shock. Just think if your drinking more then your not sleeping as well. If your having more dessert then that means more sugar which means a lower immune system, if you're having some yummy foods then chances are they are a little more work for your digestive system to process. All of these little things add up and cause stress on our body. Why does stress on our body cause...HERPES OUTBREAKS?! Now, I want to do all these things when I’m on vacation and I most certainly want you to do all of these things when you are on vacation. You deserve it. What we don’t want to come with us is an outbreak. So here’s what I do leading up to a trip to keep my body relaxed and as stress-free as possible. Lysine Up my dosage of Lysine about two days before vacation from 1000 mg to 3000 mg. This way there is extra lysine in my body and it will help keep the herpes virus under control. To learn more about lysine you can click here. Sleep Get caught up on sleep. Did you know you can actually get caught up on sleep before you are going to be low on sleep? Yep. If you know you are going to be low on sleep you can rest up a couple of nights before and it will actually help you when you are low on sleep. So I will make sure I get caught up, I’ll even take little 45 minute catnaps if my body is craving it. Antiviral Take an antiviral. This is something I personally do and it works for me. You may or may not need to do this, it all depends on your body. But I will take 1 the day before departing, 1 the day of travel and depending on the type of travel like if it’s to Europe then I take 1 then first day of vacation. Like I mentioned earlier, I know my body will get an outbreak on vacation if I don’t take care and prep. This antiviral system works for me. You may not need to take it at all or you might need to take it daily while you are on vacation. No Procrastination No all-nighters of packing. Get packed and done by a reasonable hour. Just do it. I mean really think about it, being the last minute anything never really goes as planned. Make your packing list, lay out your clothes and get packed way before the moon comes out. I’ve gotten to the point where I actually take a half day the day before a trip. There is always something last minute and there is no reason to go into your trip tired, stressed and sick with an outbreak. Here’s the thing. We want to do all of the fun things on our trip. I want you to have an extra drink by the pool, or a gelato when in Rome or stay up all night dancing when you're in Vegas! I mean…#YOLO. So remember to get plenty of sleep, do your best to eat a balanced diet and if your body is feeling run down then up your lysine and take your daily antiviral. I’ve spent way too many trips having outbreaks and it’s just not worth it. What are your tips for travel? Do you have anything you recommend? DM me and let me know! Xoxo, Alexandra Here’s How I Can Support Join our Life With Herpes Secret Society - https://lifewithherpes.com/subscription-membership-sp/ Herpes Outbreak Toolkit - https://lifewithherpes.com/herpes-outbreak-toolkit Emergency Call - https://lifewithherpes.com/emergencycall/ Keep in touch with Alexandra Harbushka www.lifewithherpes.com www.instagram.com/alexandraharbushka www.facebook.com/lifewithherpespodcast   www.pinterest.com/lifewithherpes Join The Live With Herpes Community If you are ready to join a community of people who are living with herpes also then you will want to join our slack group. It is FREE and it is a great way to find the support and comfort that you are looking for. Head on over to www.lifewithherpes.com and join our community. See you in there. Ways You Can Support The Life With Herpes Show If you enjoyed this episode as much as we enjoyed making it for you than  a subscribe would be a great idea. Are you a YouTuber? Go ahead and subscribe to the show. It is a way to pay it forward to fellow friends who are living with herpes. When you subscribe it helps the algorithm in YouTube and it helps promote the show. If you are worried about your identity and your friends finding out you subscribed to a herpes channel then change your settings to private. And trust me I totally get it and would want to keep it a secret. Also, when you subscribe you will be notified in your inbox when a new episode is out or when Alexandra is live on Youtube Live. Subscribe Here Are you a podcast listener? Please give the Life With Herpes show a review. It is a way to pay it forward to fellow friends who are living with herpes. You can Subscribe, Rate and Review the show through your iTunes app or on the desktop. Seriously, it helps out a lot more than it is a hassle for you. You see, iTunes has an algorithm that organically promotes the show, so the more ratings and reviews the Life With Herpes Show receives then the higher it gets ranked. This is your way of paying it forward and helping someone find the show who really needs it. Oh, and you can totally use a fake name, so don’t worry about a friend finding you in the iTunes review. Talking about herpes needs to be spread as far and wide as possible. You are totally a part of this movement so THANK YOU!   Subscribe, Rate and Review  

Rockville Assembly of God

Sleep: How To Get More Sleep, Better Sleep, and All the Benefits Of Sleep - Both At Home & As You Travel What is sleep? “a naturally-occurring, reversible, periodic and recurring state in which consciousness and muscular activity is temporarily suspended or diminished, and responsiveness to outside stimuli is reduced”. Sleep Issues At Home: Video library - https://sleepfoundation.org/video-library Bedroom as a sanctuary: Darkness – no lights, tv, windows, black out shades or sleep masy Decorate with items and colors you love – clean and uncluttered Keep it cool…body temperature gets cooler 60 -67% Bedding hardness/softness, pillows, sheets and covers Quiet…limit noise and distraction – white noise and/or fan Music and soothing audio Smell…lavender vs mint and citrus for the mornings Follow Sleep Hygiene  Maintain a regular sleep routine Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week. Avoid naps if possible Naps decrease the ‘Sleep Debt’ that is so necessary for easy sleep onset. Each of us needs a certain amount of sleep per 24-hour period. We need that amount, and we don’t need more than that. When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and diffulty initiating sleep, and may lead to insomnia. For another perspective on napping, see How Long Should I Nap? Don’t stay in bed awake for more than 5-10 minutes. If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet during these periods! That will just stimulate you more than desired. If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.  Don’t watch TV or read in bed. When you watch TV or read in bed, you associate the bed with wakefulness. The bed is reserved for two things – sleep and hanky panky. Do not drink caffeine inappropriately The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon. Remember that soda and tea contain caffeine as well. Avoid inappropriate substances that interfere with sleep Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep. Exercise regularly Exercise before 2 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep. Have a quiet, comfortable bedroom Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer. Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK. If your pets awaken you, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights. Have a comfortable pre-bedtime routine A warm bath, shower Meditation, or quiet time Top 10 Foods That Can Help You Get Better Sleep After mastering the basics of sleep hygiene, and obeying the “Rules for Good Sleep”, most people will be satisfied, getting good sleep, and feel well rested. If you are chronically sleep after following all of the basics, it is probably time to talk to your doctor about your symptoms. Learn more about How to Fall Asleep There are several sleep disorders that cause excessive daytime sleepiness or “hypersomnia”. Even with good sleep hygiene, a sleep disorder can prevent or interfere with a good nights sleep. Some sleep disorders that can interfere with better sleep include: insomnia, sleep apnea, narcolepsy, restless legs syndrome, and periodic leg movement syndrome. There are several dozen sleep disorders which share many of the same symptoms. For most, following the basics rules for sleep hygiene will help them get better sleep. Physical exertion and sleep   Products and potions Melatonin Magnesium Zinc Gaba L theanine Mask Ear plugs white noise generators Infuser Blue blocking glasses Caviar Sleep mask Fitbit sleep analysis Dream journal and sleep journal – diagnosis and lucid dreaming Common Misconceptions Alcohol – disrupts rem sleep Sleep and Travel: https://sleepfoundation.org/taxonomy/term/57 Jet Lag: Some simple behavioral adjustments before, during and after arrival at your destination can help minimize some of the side effects of jet lag. Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.) Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip. Upon boarding the plane, change your watch to the destination time zone. Avoid alcohol or  caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent Bring elements or objects from home like a picture of the family, favorite pillow, blanket or even a coffee mug) to ease the feeling of being in a new environment. Check with the hotel to see if voice mail services are available to guests. Then, whenever possible, have your calls handled by the service. Check your room for potential sleep disturbances that may be avoided; e.g., light shining through the drapes, unwanted in-room noise, etc. Request two wake-up calls in case you miss the first one.   Caviar – Poliquin  

Traveling this summer and want to arrive at your destination fresh and ready to go? Here are some things you can do to make that happen: 1.Hydrate: before and during 2.Move: Around the plane, do not sit still for too long, workout lightly before and after the flight 3.Eat well: Aeroplane food is not traditionally great so be prepared by taking your own 4.Sleep: Get your body into the new time zone by being strict with your sleep

We are  back with Jason Seib of AltShift for Part II of our four part series of interviews to discuss the Four Pillars of Weight Loss in more detail. This is Part II where we focus on Sleep. Listen in on Part I for our discussion on Stress Management. What is AltShift Diet? It’s a diet that was created after Jason was following a paleo diet. Paleo makes people healthier, but doesn’t necessarily lead to fat loss. The AltShift Diet cycles fats, carbs and calories, and people are finding this healthy eating plan easy to follow. It is a fat loss protocol and people are achieving astonishing results. There is scientific research backing the diet protocol. The reached #1 on Fitness & Nutrition category in iTunes, and received Paleo Magazine’s Best of 2015 Award for Best Ebook. And the testimonials are amazing! Purchase Ebook Here   Four Pillars of Good Health and Fat Loss The following are the four pillars of fat loss. We will be dedicating one whole episode to each, so be sure to come back the next few weeks to listen in on discussion about the other pillars. Part I- Stress Part II- Sleep Part III- Nutrition– coming up Part IV- Exercise– coming up Not one is more important than the other. If one is missing, it can dismantle your goals for loosing weight, burning belly fat, and healthy living. The Effects of Sleep and What Happens To Our Bodies When We Don’t Get Enough Sleep Jason explains why it’s important for humans to get at least 8 hours of sleep per night, and at the same time every night. Lack of sleep results in insulin resistance which inhibits the body’s ability to lose fat. We previously had on the show Dr. Andrew Hill who mentioned that a the chronically sleep deprived brains tend to look like a head injury brain or a depressed brain. You can listen to his episode here. “Lack of sleep will make it difficult or impossible to lose fat.” Missed or broken sleep in a night will create in some people, insulin resistance similar to that seen in Type II Diabetics, and will prevent loosing weight and burning belly fat.   Typical Recommendations for Sleep Get 8 hours of sleep a night, but not 12 to 8 because it doesn’t match the body’s diurnal rhythm. 10pm to 6am is ideal. Prioritize your sleep. You have a choice to watch TV or sleep. Choose to make sleep a priority. If you have infants, lack of sleep is temporary. If you work at night, make a huge effort to get a day job. For those of us in need of “adult time”, we tend to try and find it after the kids to go bed. We stay up late, get up early, and are still tired. When we get the proper sleep, we won’t have a need for “adult time” because we will manage our time better and the kids won’t wear us out. Wow. What a statement!   9 Tips to Improve Sleep Hygiene After sunset, no electronics. The blue light in the inhibits melatonin. Wear orange lens glasses to further eliminate light blue light. Set the blue light blocker on your iPhone at a certain time. Dim the lights, use as little as possible. Use candles. Supplement with magnesium. Doc Parsley’s Sleep Remedy is a good one. Eat well. When diet is garbage, you can’t sleep well. Over training can damage sleep. Take baby steps to improve your sleep. If you go to sleep at 12, try for 11:45 and improve from there.   “Sleep Deprivation Takes Years Off Your Life”   You won’t be successful to improve sleep if you don’t take care of the other 3 pillars: stress management, nutrition and exercise. More details on nutrition and exercise in upcoming episodes. Come back in the next few weeks to listen in on them, get tips on healthy living and build self confidence. Listen in on the Stress Management Episode. Also, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib.   Jason’s Bio: Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.   Links and Resources Jason’s website AltShiftdiet.com Jason’s Facebook Group | Twitter | Pinterest | Instagram | Periscope Podcast: The AltShift Podcast Recommended Book: Lights Out: Sleep, Sugar, and Survival Podcast Episode- Our first interview with Jason: Thinking Yourself Thin- Fact or Fiction with Jason Seib. Podcast Episode- The Four Pillars of Weight Loss- Part I: Stress Management Podcast Episode- More confirmation of the importance of sleep: Beautiful Brain??!!?! Todya’s Choices Will Help Keep Your Brain Young and Healthy with Neurologist Andrew Hill, #2

On this week's show, Dr. Jess Armine tells us why we can't sleep. Insomnia can be trouble falling asleep, trouble staying alsleep, poor quality sleep or a combination. The use of sedative-hypnotics (Ambien-like drugs), antihistamines (Benadryl-like drugs), and benzodiazepines (ativan-like drugs) will harm you in the long run. Dr. Armine will discuss how to discover the root cause(s), how insomnia affects you and how you can get your quality sleep back....naturally! Join us for a great show Monday, Feb. 3 at 8pm eastern!