#162 - Terry Cralle is a Registered Nurse, clinical sleep health specialist and co-author of two sleep-related books. She explains the effects sleep has on your body and mind, how to optimise your sleep environment to improve your sleep quality, and the benefits of having a sleep routine.
What you'll learn
[2:15] How to get back to sleep when you wake up in the middle of the night.[3:02] The way your brain chemistry changes throughout the day.[4:57] The ‘brain dump’ technique to calm your mind before bed.[6:45] How to optimise your bedroom for sleep.[7:07] What causes people to wake up in the middle of the night.[7:53] The impact sleep has on your well-being and health.[10:36] The negative perception modern society has around sleep.[12:03] How many hours of sleep a human adult needs.[15:05] The danger of getting too much sleep.[16:00] The benefits of using a sleep tracker.[17:15] How to repay “sleep debt” and the problems with ‘yoyo sleeping’.[18:30] How sleep deprivation affects the body.[20:30] The origin of the human sleep cycle.[22:05] The research around the benefits of napping.[23:30] The risk and danger of sleep inertia. [25:58] How to know if there is an issue with your sleep.[28:15] Why you need to start your sleep routine in the morning.[29:40] How exercising in the evening affects your sleep.[31:09] How sleep deprivation can affect your food cravings.[32:14] The benefits of having a bedtime routine.[33:25] How to maximise your melatonin production before bed.[34:50] How toothpaste can affect your sleep cycle.[35:42] Lighting hacks to improve your sleep.[36:26] Why reading a book helps you go to sleep.[37:10] How blackout blinds can help your sleep quality.[38:32] The modernisation of sleep masks.[39:30] How to create a good sleeping environment if you're scared of the dark.[41:00] How to stop noise from disrupting your sleep.[42:20] How your partner affects your sleep.[43:20] The advancements in mattress technology.[44:00] The effect sleep apnea has on people.[47:10] The easiest way to improve your sleep habits.Resources mentioned in this episode (some of these are affiliate links and we may get a commission in the event that you make a purchase - this helps us to cover our expenses and is at no additional cost to you):
At Day’s Close, Roger EkirchBetter Sleep CouncilAmerican Academy of Sleep MedicineWhy We Sleep, Matthew WalkerFor the show notes for this episode, including a full transcript and links to all the resources mentioned, visit:
https://changeworklife.com/sleep-well-live-well-expert-tips-for-restful-nights-and-productive-days/
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