Health News with Steven and Mady - The Power of a Good Nights Sleep

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Sleep - that elusive reset button for our bodies and brains that many of us struggle to press properly. With 50-70 million Americans suffering from sleep deprivation or disorders, understanding how to improve sleep quality isn't just about feeling rested—it's about protecting your long-term health.

Magnesium and melatonin often get mentioned in the same breath when discussing natural sleep aids, but they work completely differently. Magnesium, an essential mineral found in foods like spinach and almonds, helps your muscles relax and calms your nervous system. Think of it as setting the stage for sleep. Melatonin, meanwhile, is a hormone your body naturally produces when darkness falls, signaling to your brain that it's bedtime. It's not a sleeping pill but rather a gentle nudge to your internal clock—which explains why scrolling through TikTok after taking melatonin isn't doing you any favors.

Your pre-bedtime habits might be sabotaging your sleep without you realizing it. That late-night pizza? Your body's too busy digesting to rest properly. The afternoon coffee? Caffeine lingers in your system for up to eight hours. Even that nightcap that helps you drift off is actually making your sleep shallow and restless. Small adjustments make big differences: creating a wind-down routine, sticking to consistent sleep and wake times, keeping your bedroom cool (65-68°F), and making your bed a true sleep sanctuary—not an entertainment center.

Ready to transform your nights and energize your days? Reach out to us at [e-mail] for our specific recommendations on improving your sleep quality. Remember, quality sleep isn't a luxury—it's as essential to health as nutrition and exercise. Sweet dreams aren't just possible; with the right approach, they can become your nightly reality.

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Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

https://www.amazon.com/dp/B0DYWMB929

www.stefanmcdermott.com

Would you like Santa Claus and Mrs. Claus to come to your home or office? Contact The Santa Steven at [e-mail] or book a party on https://www.gigsalad.com/the_santa_steven_aubrey or call 469-230-5956 for more information.

Episode Transcript

Steven Killfoil (00:04):
Crossroads Podcast.
We'll be right back For thosewho want to be in the know.

(01:03):
Who's your daddy?
Good morning Cross Roads.
Welcome back to Health Newswith Steven and Mady.
I'm Steven Killfoil and I'll beyour host today, joined by the
one and only my co-host partnerin crime and the person who can
fall asleep before her head evenhits the pillow, Mady Killfoil.

(01:26):
But before we start, a littledisclaimer Mady and I are not
doctors or nurses.
We do not diagnose or treatpatients.
Anything we share on thispodcast is for educational
purposes only and does notsubstitute for professional
medical advice.
We advise listeners to consulta medical professional or health

(01:50):
care provider if they seekmedical advice, diagnosis or
treatment.

Mady Killfoil (01:57):
Good morning, that's true, stephen.
I think my superpower is beingable to sleep anywhere.
Couch, car, dentist, chair, youname it.

Steven Killfoil (02:06):
Dentist chair.
That's not sleep, that'ssedition.

Mady Killfoil (02:13):
Hey, whatever works.

Steven Killfoil (02:15):
Well, today we're diving into a topic that
affects us all Sleep, or, insome cases, the lack of it.
A good night's sleep is likehitting the reset button for
your body and brain.
Without it, everything fromyour mood to your memory takes a
hit.

Mady Killfoil (02:34):
And let's be honest, Steven, when you don't
sleep well, you are a littlecranky.

Steven Killfoil (02:41):
Me Cranky.
I'm a ray of sunshine at 3 am.

Mady Killfoil (02:47):
Yeah right, More like a thundercloud.

Steven Killfoil (02:51):
Okay, fair enough, but seriously, sleep
impacts our immune system,metabolism, even how our heart
functions.
It's not just about feelingrested, it's about staying
healthy.
About feeling rested.
It's about staying healthy.
According to lynn c allison inan article on newsmax health,
tuesday, july 8th 2025, anestimated 50 to 70 million

(03:14):
americans suffer from sleepdeprivation or sleep disorders.
Many people with sleepdifficulties want to try a
natural remedy turn to magnesiumor melatonin supplements to
help them get the recommended 7to 9 hours sleep each night.

Mady Killfoil (03:34):
So let's clear up some confusion.
People often have Magnesiumversus melatonin.
Both get tossed around a lotwhen we talk about sleep

Steven Killfoil (03:49):
Right.
Magnesium is actually a mineral, an essential nutrient.
It helps your muscles relax,calms the nervous system and can
help you fall asleep.
Naturally, think of it assetting the stage for rest.

Mady Killfoil (04:11):
Exactly.
Melatonin, on the other hand,is a hormone your body makes.
When it's dark, it signals yourbrain hey, it's bedtime.
People sometimes take melatoninsupplements to help reset their
sleep cycle, like if they arejet lagged

Steven Killfoil (04:33):
yeah, but here's the catch melatonin isn't
a sleeping pill, it's more likea gentle nudge to your body
clock.
If you're taking it and stillscrolling TikTok under bright
lights, good luck, yep.

Mady Killfoil (04:48):
Melatonin can find your phone addiction for
you.

Steven Killfoil (04:52):
And, unlike melatonin, magnesium isn't
telling your brain it's bedtime.
It's helping your body feelrelaxed enough to go to sleep.

Mady Killfoil (05:03):
So think of magnesium as the comfy mattress
and melatonin as the alarm clocktelling you it's time to use it
.

Steven Killfoil (05:12):
That's a good analogy.
Thank you.
Well.
Now here's another thing peopleoverlook Timing.
If you eat too close to bedtime, your body is still busy
digesting instead of resting.

Mady Killfoil (05:27):
Yep, that 11 o'clock pm pizza run may taste
good in the moment, but it's aone-way ticket to tossing and
turning all night long.

Steven Killfoil (05:39):
What would happen if you ate a piece, a
slice of pizza at 11 o'clock atnight?

Mady Killfoil (05:43):
Oh, good grief.
First of all, I will haveheartburns from hell, and then I
will not be able to fall asleepbecause I will be afraid of the
acid reflux.

Steven Killfoil (05:56):
Yes, and experts usually say to stop
eating heavy meals about threehours before bed.
That way your stomach has hadtime to process.

Mady Killfoil (06:07):
That's true, and this is exactly what we are
doing every night.
And don't forget the drinks,Steven.
Caffeine can stay in yoursystem for six to eight hours,
so if you're sipping coffee atfour o'clock in the afternoon,
don't be surprised if you arestaring at the ceiling at

(06:28):
midnight.

Steven Killfoil (06:29):
Yeah, and alcohol.
People think it helps themsleep, but really it just makes
their sleep shallow and restless.
You might fall asleep fast, butyou'll wake up feeling like you
ran a marathon in your dreams.

Mady Killfoil (06:44):
Hey, Steven, are you speaking from experience?

Steven Killfoil (06:47):
I plead the fifth.

Mady Killfoil (06:49):
Okay, fair enough .
Yes, water counts too.
By the way, Stop chugging bigglasses right before bed or
you'll be up all night onbathroom duty.
true, nobody wants to do themidnight shuffle to the bathroom
four times a night.

(07:09):
Let's give our listeners somequick tips for a better sleep.
Okay, one you got to create awind down routine.
Dim your lights, put the phoneaway, maybe read or stretch.
Two stick to a schedule.
Go to bed and wake up at thesame times, even on weekends.

(07:35):
Three cool your room.
The ideal sleep temperature isaround 65 to 68 degrees.
I know that seems a littlechilly, but honestly, try it
once and if you wake up in themorning feeling refreshed,
you'll stay that way.
And if you wake up in themorning feeling refreshed,

(07:55):
you'll stay that way.
Number four magnesium-richfoods are spinach, almonds,
pumpkin seeds Great naturalsources of magnesium.
And number five use melatoninwisely Think travel or resetting
your schedule, not every singlenight.

(08:18):
Yes, and don't forget, make your bed a sleep
sanctuary.
That means no eating in bed, noendless TV marathons.
Have a fixed wake-up time,regardless of whether it's a
weekday or weekend.

(08:38):
Try to wake up at the same time, since a fluctuating schedule
keeps you from getting into arhythm of consistent sleep.
Prioritize your sleep bycalculating a target bedtime
based on your fixed wake-up timeand try to go to bed at the
same time each night.
If you have to shift your sleeptimes, do it gradually, by

(08:59):
making adjustments of up to anhour or two, so that you can get
adjusted and settled in a newschedule.
Most importantly, don't overdoit with naps.
Naps can be a handy way toregain energy during the day,
but they can throw off sleep atnight.

(09:20):
To avoid this, try to keep napsrelatively short and limited to
the early afternoon.

Steven Killfoil (09:30):
Hey, but what about my midnight Amazon Prime
binges?

Mady Killfoil (09:34):
Hey, that's what the living room is for, Steven.

Steven Killfoil (09:39):
Okay.
So, to sum it up, sleep is notoptional, it's essential.
Magnesium helps your body relax, melatonin helps your brain
know, hey, it's bedtime.
And timing your meals anddrinks can make or break your
night.
And if all else fails, justborrow my superpower and sleep

(10:04):
anywhere.
Hey, listeners out there, ifyou want to know what our
recommendations are, reach outto us at CrossroadsPodcast2023@
gmail.
com and we will send you thelinks.
Yeah, listeners , and if you see Maddie asleep
in the produce aisle, just lether be.

Mady Killfoil (10:26):
Hey, don't knock it till you, try it.
Those cantaloupes aresurprisingly comfortable.

Steven Killfoil (10:33):
Oh yeah, and on that note, thank you for tuning
in to Health News with Stephenand Maddie.
Sweet dreams, everyone,literally.
And now for a few announcements.
Don't forget to go on Amazon tosecure your copy of the amazing
book by Stefan McDermottAchieve Optimal Brain Health

(10:54):
with Nutrition.
Remember, christmas is just 87days away and if you would like
to bring some Christmas magic toyour home or office, hire the
Santa Steven and Mrs Claus.
And now for a commercialannouncement from our man from
the North Pole, the Santa Steven.

(11:17):
He's coming soon.
You better watch out, you betternot cry, you better not fight.
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Why Santa Claus is coming totown, gather round.

(11:39):
He's making a list, checking ittwice.
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This holiday season.
Bring the magic of Christmasright to your doorstep with the
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Imagine the joy on your child'sface when Santa and Mrs Claus

(12:04):
step into your home for apersonal visit.
Stories, laughters, photos andmemories to last a lifetime.
Ho ho, ho, merry Christmas.
And don't forget, we even bringsweet holidays cheer for parents
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(12:26):
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(12:47):
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(13:11):
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(13:34):
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(14:03):
You better watch out, you betternot cry, you better not pout.
I'm telling you why Santa Clausis coming to town.
The big fat man with the longwhite beard, he's coming to town
.
To book an event party or someone-on-one time with the Santa

(14:27):
Stephen, call 469-230-5956 oremail steven@ thesantasteven.
com.
That's S-T-E-V-E-N atthesantasteven.
com, and we hope you have a verywonderful holiday season.

(14:54):
Have a great day and if youwant to reach out for more
information, email us atcrossroadspodcast2023@ gmail.
com.
We will be with you next weekwith more amazing topics and
guests.
I'll see you at the top.

(15:14):
Goodbye, goodbye, crossroadspodcast.
We'll be right back, but thosewho want to be in them know

(16:20):
who's your daddy.