Episode 3, part 1 & 2: Sleep–Let’s Optimize It
Welcome back to Wholistically, You Podcast! This week we dive into the science behind sleep, and how it can benefit you. Sleep is something which we can all relate to…we all need it! This week I’ll be breaking the show into 2 PARTS! In these episodes we learn about the basics of sleep–why we need sleep, what affects sleep, and how we can optimize sleep. I also get REAL on where I’m at with my health journey, and where I want this podcast to go. I get raw and honest. Listen for a knowledge-PACKED few episodes, and learn how to become a healthier, you!
Here is part 1:
In Part 1, we discuss:
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What affects your sleep
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The role of activity level
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What is the optimal environment?
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Nutrition–what can help?
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Is melatonin harming you or helping you?
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The effects of stress and inflammation
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Cytokines
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Sleep balance
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What hormones are affected
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Magnesium’s role in sleep
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Your sleep chronotype
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Here’s Part 2:
In Part 2, we’ll discuss:
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Daily sleep schedule
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Caffeine’s role in sleep
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Is alcohol helping you sleep?
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Sunlight & it’s importance
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The average under-sleeper overeats
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Glymphatic system–how does it play a role?
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Bedtime routines
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Sleep’s role in performance
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Products to help your sleep
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Signs you’re making progress
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What is to come in the episodes from here on out
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I haven’t shared everything…
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My relationship with caffeine
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Intuition
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Trust your gut
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Resources:
Learn what a Chronotype is and take the quiz to find out yours!
See what Dr. Christiane Northrup is up to, and check out some of her resources on raising your vibration and optimizing your sleep
Shawn Stevenson has some amazing information and research on the benefits of sleep. Check out his site here and check out some of the cool information!
A lot of the info i touched on is backed up by Max Lugavere’s research. Check out his site as he has a whole bank of all things natural foods, natural sleep remedies, and natural ways to move!
Understand the science behind the Glymphatic System
Read about the half life of caffeine here:
- Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/
National Eating Disorder Association information and resources
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Have you listened to the first two episodes?
Check out episode 1 here, we introduce the podcast and what all it is going to be about!
Check out episode 2 where we talk about Healthy Habits for starting the new year. It’s jam-packed with information to optimize your health in many different areas
If you give it a listen, be sure to screenshot it and post it to your story on Instagram! Tag @wholisticallysam, and use the hashtag #wholisticallyyou in your posts, so I can see it and repost it! Thanks for listening and I cannot wait to connect with you.