October 21, 2025 • 27 mins
"Sleep Fix: Proven Methods for a Better Night’s Rest" is a comprehensive guide tailored for anyone struggling with sleep issues [1, i]. This book will lead you on a deep dive into the science of sleep, covering circadian rhythms, sleep cycles (NREM and REM), and common sleep disorders (insomnia, sleep apnea, restless legs syndrome, narcolepsy). You will learn how to assess your own sleep patterns through sleep diaries, identifying disruptors, and understanding your sleep needs. You will also master key techniques for creating an ideal sleep environment by optimizing temperature, light, and noise management.
The book also offers practical advice on establishing effective pre-sleep routines (consistency, rituals, timing), and optimizing nutrition and hydration (sleep-promoting foods, what to avoid, blue light's impact). Addressing modern life, we explore technology's impact on sleep (screen time guidelines, sleep apps and gadgets), and how to effectively manage stress and anxiety through relaxation techniques, mindfulness meditation, and cognitive behavioral strategies. Furthermore, you will discover the connection between exercise and sleep (best timing, gentle exercises), natural sleep aid options (herbal remedies, supplements, aromatherapy), and when to seek professional help.
Through long-term strategies (building healthy habits, tracking progress, adjusting your approach), this book aims to guide you to bid farewell to insomnia, reclaim restorative deep sleep, and embrace every day feeling energized and healthy!
#SleepFix, #QualitySleep, #InsomniaSolution, #SleepHealth, #BedtimeRoutine, #SleepEnvironment, #BlueLightEffect, #StressManagement, #MindfulnessMeditation, #NaturalSleepAids, #HealthyLifestyle, #WellBeing, #CircadianRhythm, #SleepBetter, #RestorativeSleep, #ExerciseForSleep
👉Sleep Fix: Proven Methods for a Better Night’s Rest
https://amzn.eu/d/8dOLi2b
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
The book also offers practical advice on establishing effective pre-sleep routines (consistency, rituals, timing), and optimizing nutrition and hydration (sleep-promoting foods, what to avoid, blue light's impact). Addressing modern life, we explore technology's impact on sleep (screen time guidelines, sleep apps and gadgets), and how to effectively manage stress and anxiety through relaxation techniques, mindfulness meditation, and cognitive behavioral strategies. Furthermore, you will discover the connection between exercise and sleep (best timing, gentle exercises), natural sleep aid options (herbal remedies, supplements, aromatherapy), and when to seek professional help.
Through long-term strategies (building healthy habits, tracking progress, adjusting your approach), this book aims to guide you to bid farewell to insomnia, reclaim restorative deep sleep, and embrace every day feeling energized and healthy!
#SleepFix, #QualitySleep, #InsomniaSolution, #SleepHealth, #BedtimeRoutine, #SleepEnvironment, #BlueLightEffect, #StressManagement, #MindfulnessMeditation, #NaturalSleepAids, #HealthyLifestyle, #WellBeing, #CircadianRhythm, #SleepBetter, #RestorativeSleep, #ExerciseForSleep
👉Sleep Fix: Proven Methods for a Better Night’s Rest
https://amzn.eu/d/8dOLi2b
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
In a world of shadows, hoom and hots goal.
Speaker 2 (00:08):
With pain as deep souls a dreamy.
Speaker 1 (00:14):
There's a menity, soft hope, whispered promise, wait, cold and
nevery corner where darkness lands in a hot loveness, there's
a yearney.
Speaker 3 (00:36):
Welcome to the deep dive. Today, we're jumping into something
absolutely fundamental to well, basically everything we do.
Speaker 4 (00:44):
Sleep it really is foundational, isn't it Totally?
Speaker 3 (00:47):
We're not just talking about closing your eyes for eight hours.
We want to explore how to unlock truly restorative rest.
And our guide for this journey is sleep Fix preven
Methods for a Better Night's Rest by doctor Schuchen How
and Koqushing saw On Ltd.
Speaker 4 (01:03):
It's a really comprehensive guide packed with evidence based practices.
Speaker 3 (01:06):
Exactly so, our mission today is to distill the most impactful,
actionable insights from sleep Fix. We want to give you
a shortcut to understanding not just why sleep matters so much,
but critically how you can actually transform your own rest
quickly and effectively.
Speaker 4 (01:21):
Think of it as a blueprint for better sleep.
Speaker 3 (01:23):
Perfect way to put it, a blueprint for better nights
and hopefully much brighter days. So let's start at the
very beginning. We often think of sleep as just switching off, right,
like flicking a switch.
Speaker 5 (01:34):
Yeah, that's the common idea.
Speaker 3 (01:36):
But Sleep Fix makes it clear pretty quickly that it's
anything but passive. Yeah, So what's actually happening when we
fall asleep?
Speaker 4 (01:43):
That's a great question because it's way more complex than
just shutting down. Sleep is this highly intricate biological state.
It's absolutely vital for our overall health. It's when our
body and brain are actually incredibly active. They're doing all
this essential restoration and rejuvenate work active.
Speaker 3 (02:01):
Okay, tell me more.
Speaker 6 (02:02):
Well.
Speaker 4 (02:02):
The book breaks it down into two main types, Non
rapid eye movement or n REM and rapid eye movement REM.
Speaker 3 (02:08):
Sleep and REM and REM. Got it right.
Speaker 4 (02:10):
N REM has three stages. N one and end two
are lighter sleep, and then and three is what we
call deep sleep or slow wave sleep. These n REM
stages are like your body's critical repair shop. You're crucial
for physical restoration, consolidating memories from the day, and even
processing emotions.
Speaker 3 (02:27):
So that's where the physical repair.
Speaker 4 (02:28):
Happens largely, Yes, and then you have REM sleep. This
is where your brain activity ramps up again. It's associated
with vivid dreams. Rem is vital for learning, for further
memory consolidation, maybe different types of memory, and really important
for emotional regulation.
Speaker 3 (02:45):
Wow. Okay, so different stages have really different jobs.
Speaker 4 (02:48):
Exactly, and all this incredible choreography, This dance between stages
is guided by our internal masterclock. That's the circadian rhythm.
Speaker 3 (02:57):
I it's the body clock precisely.
Speaker 4 (02:59):
It's roughly a twenty five for our cycle, and it's
mainly regulated by a tiny part of your brain called
the hypothalamus. It basically responds to light and darkness cues
from the environment.
Speaker 3 (03:08):
Which is whylight is so important or lack of it.
Speaker 4 (03:11):
Absolutely, But here's the tricky part in modern life, right,
things like shift work, jet lag, even just too much
screen time late at night. Yeah, they can completely throw
that delicate rhythm off balance.
Speaker 3 (03:22):
Yeah. I think we all feel that sometimes.
Speaker 4 (03:24):
And the book really stresses how important it is to
try and align our lives with this natural clock as
much as possible and powering all this. It's a complex
mix of chemicals. Melatonin is the famous one, the sleep hormone.
It's produced when it gets dark, signaling time for sleep. Okay,
then you've got calming neurotransmitters like gabba which quiets things
down in the brain, and a dentiscene which actually builds
(03:46):
up while you're awake, creating that sleep pressure.
Speaker 3 (03:48):
Ah. So that's why you get sleepier the longer you're awake.
Speaker 5 (03:51):
That's a big part of it.
Speaker 3 (03:52):
Yeahah.
Speaker 4 (03:53):
But on the flip side, you have stress hormones like cortisol.
If those are high when you're trying to sleep, they
can completely disrupt the whole process, keep you wired right.
Speaker 3 (04:02):
The old tired but wired feeling exactly that. Okay, that
makes perfect sense. So it's definitely not an off switch.
It's like a whole intricate background operating system. You mentioned
cycles earlier. It's not just one long block of sleep.
Then I've heard people talk about trying to wake up
at the right time in a cycle.
Speaker 4 (04:22):
Yes, and this is a really practical takeaway from sleep Fix.
Sleep isn't just linear. It happens in cycles, typically lasting
around ninety minutes each throughout the night. You'll cycle through
the n REM stages and into REM, then repeat that
maybe four to six.
Speaker 3 (04:35):
Times ninety minute cycles.
Speaker 4 (04:37):
Interesting, and what doctor Howe highlights is the benefit of
aiming to wake up at the end of one of
these cycles, when you're in a lighter stage of sleep
like N one and two or even rems.
Speaker 3 (04:46):
Sometimes, rather than being jolted awake from.
Speaker 4 (04:49):
Deep sleep, precisely waking from deep end three sleep is
often what causes that awful, groggy, confused feeling that's called
sleep inertia. By trying to time your alarm, maybe using
a sleep calculator, or just being mindful of ninety minute blocks,
you might wake up feeling significantly more refreshed and alert.
It's subtle, but it can make a real difference.
Speaker 3 (05:09):
That sounds like a potential game changer for morning grugginess.
Speaker 5 (05:12):
It really can be for some people.
Speaker 3 (05:14):
But you know, sometimes the problem goes beyond just optimizing
cycles or tweaking habits. The book also talks about common
sleep disorders. Are these more widespread than we might think?
Speaker 4 (05:24):
They definitely are, and it's so important to recognize the science.
Sleep Fix outlines several key ones. Insomnia is probably the
most well known, but it's more than just one bad night.
It's a persistent difficulty falling asleep, staying asleep, or waking
up way too early, and it leads to real daytime issues. Fatigue, irritability,
trouble concentrating.
Speaker 3 (05:45):
Right, chronic stuff exactly.
Speaker 4 (05:48):
Then there's sleep apnea. This involves repeated pauses and breathing
during sleep. Obstructive sleep apnea is the most common type.
Symptoms often include loud snoring, sometimes gasping or choking sounds,
and feeling really sleepy during the day, even after what
seems like a full night's sleep. It can be serious.
Speaker 3 (06:06):
Yeah, that sounds concerning.
Speaker 4 (06:07):
Then you have restless leg syndrome RLS. That's this really uncomfortable,
often hard to describe, urge to move your legs, usually
worse in the evening or at night when you're trying
to rest.
Speaker 3 (06:18):
Oh, I've heard of that sounds incredibly frustrating.
Speaker 5 (06:20):
It is. And finally, narcolepsy.
Speaker 4 (06:23):
It's less common, but it's a neurological disorder causing excessive
daytime sleepiness, sometimes sudden sleep attacks, and occasionally cataplexy that's
a sudden loss of muscle tone, often triggered by strong emotions.
Speaker 3 (06:35):
Wow.
Speaker 4 (06:36):
Yeah, So doctor Hall makes a clear point in the book.
If you're experiencing symptoms like these consistently, say three nights
a week or more for maybe three months, or if
it's really impacting your daily life. It's definitely time to
talk to a doctor or a sleep specialist.
Speaker 3 (06:51):
Okay, that's really helpful context. Yes, so we understand the
what a bit better. Now, let's pivot to the how
Sleep Fix give some really clear practical advice on improving sleep.
Starting with our environment. For someone maybe living in a
noisy city apartment, how does the book suggest turning your
bedroom into like a proper sleep sanctuary.
Speaker 4 (07:09):
Yeah, the environment is huge. It's about creating a space
that signals rest to your brain, even in a small
or noisy place. Doctor House suggests starting with decluttering. Visual
clutter can be mentally stimulating. Using calming colors helps too.
Soft blues, greens, neutrals. Soft lighting in the evening is key.
Speaker 3 (07:27):
Makes sense.
Speaker 4 (07:28):
But one factor that's really crucial and often overlooked is temperature.
The book recommends keeping your bedroom quite cool, ideally between
sixty to sixty seven degrees fahrenheit.
Speaker 3 (07:39):
Wow, that cool fifteen to nineteen celsius for those listening elsewhere.
Speaker 4 (07:42):
Yeah, it sounds cool, but a slight drop in core
body temperature is actually a natural signal for sleep onset.
A cool room facilitates that.
Speaker 3 (07:49):
Okay, that's a really actionable tip. Cool dark, quiet exactly.
Speaker 4 (07:55):
And speaking of dark and quiet, light is a major one.
We hear a lot about blue light from screens right
m M.
Speaker 3 (08:00):
The enemy of sleep pretty much.
Speaker 4 (08:02):
Doctor Howe explains how its high energy wavelengths directly suppress
melatonin production, basically telling your brain it's still daytime. So
the advice is firm limit screen time for at least
an hour before bed. No phones, tablets, laptops in the
bedroom if possible.
Speaker 3 (08:17):
Easier said than done.
Speaker 4 (08:18):
Sometimes, I know, I know, but it makes a difference.
Use soft, warm lighting in the evening instead, and blackout
curtains are a great investment to block out street lights
or early morning.
Speaker 3 (08:27):
Sun and noise at that noisy apartment.
Speaker 4 (08:30):
For noise, yeah, soundproofing can help heavy curtains, ceiling gaps
around windows, or doors, but sometimes it's about masking. The
book suggests things like white noise machines or apps with
calming soundscapes, rain ocean waves, that kind of thing. They
create a consistent, soothing background sound that can drown out sudden,
disruptive noises. Ear plugs are an option too, of course.
(08:52):
Doctor Hugh has a great quote in the book from
rest comes resilience. Creating this RESTful environment really builds your
foundation for handling everything else like.
Speaker 3 (09:00):
That, from rest comes resilience. Okay, so we've optimized the space,
but beyond the room itself, the guide really emphasizes routine
and consistency. For someone whose schedule feels chaotic, maybe you
shift work or just busy family life. What's the absolute
key takeaway about rhythm?
Speaker 4 (09:16):
The book is really strong on this. Consistency is paramount
going to bed and waking up at roughly the same
time every single day, every day, including weekends, Oh especially weekends.
I know it's tough, but sticking to that schedule powerfully
reinforces your body's natural circadian rhythm. It trains your body
and brain to anticipate sleep and wakefulness. It makes falling
(09:37):
asleep easier and waking up feel more natural over time.
It's probably the single most impactful habit.
Speaker 3 (09:42):
You can build. Wow, Okay, that's a challenge, but I
see the.
Speaker 4 (09:45):
Logic and doctor Howe captures it perfectly. Good night's lead
to great days. That consistency really sets the stage.
Speaker 3 (09:52):
And what about winding down the pre sleep ritual.
Speaker 4 (09:55):
Yeah, that's the other key piece of the routine. Having
a consistent wind down routines signals to your body. Okay,
we're shifting gears now preparing for sleep. This could be
anything calming, reading a physical book, not a scream, taking
a warm bath, gentle, stretching, listening to relaxing music, meditations.
Speaker 3 (10:14):
So consciously shifting away from stimulating.
Speaker 4 (10:16):
Activity exactly and again, that means turning off electronic devices
at least an hour before bed is pretty much non negotiable.
Speaker 3 (10:22):
According to the book, What about snacks? I sometimes get
hungry late at night.
Speaker 4 (10:25):
A late sleep promoting snack can actually be helpful for
some people. Think things like a small bowl of yogurt,
a banana, a few almonds or walnuts that contain things
like tryptofan or magnesium. Key is keeping it light and
avoiding sugary or heavy foods close to bedtime, which can
disrupt sleep. Timing matters to not right before lying.
Speaker 3 (10:46):
Down right the goal is doctor Howe puts it. I
think there's another quote.
Speaker 4 (10:49):
Yes, sleep deep, think deeper. It connects that consistent routine
and wind down to better cognitive function than next day.
It all links together.
Speaker 3 (10:58):
It really does seem incredibly connected. Okay, let's talk about
diet and exercise. More broadly, how do what we eat
and how much we move impact our sleep massively.
Speaker 4 (11:07):
Nutrition plays a huge role. Sleep Fix highlights foods that
can actually help promote sleep.
Speaker 5 (11:12):
We mentioned melotonein foods.
Speaker 4 (11:14):
Like cart cherries, bananas, grapes contain it naturally or precursors.
Magnesium is great for relaxation, think spinach, almonds, pumpkin.
Speaker 3 (11:22):
Seeds, leafy greens and nuts okay yep, and trip.
Speaker 4 (11:25):
To fan which the body uses to make serotonin and
then melotonin that's found in things like turkey, chicken, dairy
products like milk or yogurt. Having a balanced dinner maybe
with some complex carbs can help stabilize blood sugar through
the night too.
Speaker 3 (11:38):
And what should we definitely avoid especially in your bedtime.
Speaker 4 (11:41):
Well, the obvious ones are stimulants. Caffeine can stain in
your system for like six hours or even longer for
some people, so definitely avoid it in the afternoon and evening.
Nicotine is another stimulant right, Heavy spicy or very fatty
meals close to bed can cause indigestion or heartburn, which
obviously disrupts sleep. And alcohol This is a common misconception.
Speaker 3 (12:03):
Ah yes, the nightcap myth exactly.
Speaker 4 (12:05):
It might make you feel drowsy initially help you fall
asleep faster, perhaps, but it's severely fragments sleep later in
the night. It reduces rem sleep and leads to more awakenings.
So definitely not a good sleep aid.
Speaker 3 (12:16):
Good to know. What about hygiation.
Speaker 4 (12:18):
Staying hydrated throughout the day is important for overall health,
including sleep. But you want to taper off your fluid
intake in the evening, maybe an hour or two before bed.
This is just to minimize the chances of needing to
get up in the middle of the night to use
the bathroom, stick to water or maybe a calming herbal
tea like cammamal earlier in the evening.
Speaker 3 (12:37):
Okay, Doctor Howe has a quote for this too, right,
something about wellness.
Speaker 4 (12:40):
Yeah, snooze, rest, repeat, Your wellness depends on it. It
really ties diet and hydration into that overall cycle of
well being.
Speaker 3 (12:49):
Makes sense. Now, you mentioned screens before, but let's have
a bit defer into technology. It's everywhere, yeh. Scrolling before
bed is like the default for so many Does how
offer insights beyond just the blue light issue?
Speaker 4 (13:03):
Yes, definitely beyond the direct melatonin suppression from blue light.
The engagement factor is huge. Scrolling through social media, reading
stressful news, playing mentally stimulating games, all these things keep
your brain highly active, alert, maybe even anxious or agitated.
Speaker 3 (13:19):
So it's the content and the interaction, not just the
light itself exactly.
Speaker 4 (13:23):
It makes it incredibly difficult for your brain to switch
off and transition into a RESTful state. That's why the
recommendation is really to disconnect from all screens, ideally an
hour or more before BET and if you absolutely have
to use the screen, well, the book suggests using blue
light filters or built in night modes on your devices
can help mitigate the light issues somewhat, but it doesn't
(13:44):
address the mental stimulation problem, so it's a partial fix
at best. Engaging and relaxing non screen activities.
Speaker 5 (13:52):
Is far better.
Speaker 3 (13:53):
What about sleep tracking apps and gadgets? Are they helpful?
Speaker 5 (13:56):
Sleep Fix takes a balanced view here. They can be
useful tools.
Speaker 4 (13:59):
Certainly, tracking your sleep patterns can give you insights into
your habits, your consistency, maybe how long it takes you
to fall asleep. Some offer guided meditations or smart.
Speaker 3 (14:08):
Alarms, so potentially useful data.
Speaker 4 (14:11):
Potentially, yes, But doctor Howe cautions against becoming overly reliant
on them or stressed out by the numbers. They should
be seen as tools to complement good sleep hygiene, not
replace it. They can help you understand, but they won't
magically fix underlying issues if you're not addressing your environment, routine,
stress levels.
Speaker 5 (14:29):
Et cetera.
Speaker 3 (14:30):
Right, they're not the whole solution, just a piece of
the puzzle.
Speaker 5 (14:32):
Maybe exactly.
Speaker 4 (14:34):
It's about using them wisely as part of a holistic approach.
Doctor Howe says, sleep deep, think deeper. The tech should
support that, not hinder it.
Speaker 3 (14:43):
That's a great distinction. Yeah, Okay, finally, let's connect mental
well being and physical activity. How do things like stress, anxiety,
and our daily movement tie into getting a good night's sleep.
Speaker 4 (14:54):
They're absolutely critical and completely intertwined. Sleep Fix really emphasizes
managing stress and anxiety as foundational for good sleep. When
you're stressed or anxious, your body releases cortisol, that alertness
hormone we mentioned. That's the opposite of what you need
for sleep. So incorporating relaxation techniques into your routine is key.
Things like deep breathing exercises, progressive muscle relaxation, where you
(15:18):
tense and release different muscle groups. Mindfulness, meditation, even visualization.
Speaker 3 (15:24):
Went picturing a peaceful scene.
Speaker 4 (15:26):
Exactly, or gentle yoga and stretching. These aren't just nice
to haves. They actively help lower those stress hormones and
calm your nervous system, signaling that it's safe to rest.
As doctor Howe puts it, rest well grow wise. A
calm mind is essential for both restorative sleep and clear.
Speaker 3 (15:44):
Thinking and exercise. How does that fit in?
Speaker 4 (15:46):
Exercise is generally fantastic for sleep, but the timing is
really important. Moderate to vigorous activity, especially earlier in the
day morning or afternoon, is best. Exercise raises your body temperature,
and the subsequent cool down period later can actually help
promote sleepiness. Plus it boosts mood and reduces stress.
Speaker 3 (16:03):
But not too close to bedtime right.
Speaker 4 (16:05):
Vigorous exercise within say two or three hours of bed
can be counterproductive for some people. It can raise your
heart rate, adrenaline, and body temperature right when they should
be winding down.
Speaker 3 (16:14):
What about gentle exercise in the evening?
Speaker 4 (16:16):
Oh yeah, Gentle activities like light stretching or yoga are
perfectly fine in the evening. They can help release physical
tension without being overly stimulating. It's about finding what works
for your body. Doctor how connects this nicely with the
quote recharge your body, renew your spirit, highlighting that link
between physical activity during the day and mental physical restoration
(16:38):
at night.
Speaker 3 (16:38):
That's a really comprehensive look at all the proactive steps
we can take. Fantastic advice. But what if someone tries
all this, you know, the cool room, the routine, managing stress,
and they're still struggling. The book talks about when to
seek professional help. What are those key signs or thresholds.
Speaker 4 (16:55):
This is a really important part of the book. Doctor
Howe provides clear guidelines. You should seriously consider seeking professional
help if your sleep problems are persistent. That generally means
having trouble sleeping at least three nights a week for
three months or longer. That's often the clinical threshold for
chronic insomnia for instance.
Speaker 3 (17:13):
Okay, consistency and duration.
Speaker 5 (17:15):
Yes.
Speaker 4 (17:15):
Another major red flag is if the sleep issues are
significantly impacting your daily life, your ability to work, your mood,
your relationships, your concentration, your overall health. If it's causing
real distress or impairment.
Speaker 3 (17:28):
Makes sense. If it's really affecting your daytime.
Speaker 4 (17:30):
Absolutely, And of course if you have specific concerning symptoms
that might point to a more serious underlying disorder, like
the loud, persistent snoring with pauses and breathing for sleep apnea,
or that irresistible urge to move your legs for URLs,
or excessive daytime sleepiness despite adequate time in bed for
narcolepsy or apnea.
Speaker 3 (17:50):
Don't just ignore those symptoms.
Speaker 5 (17:51):
Debsfinitely not.
Speaker 4 (17:52):
Doctor Howe reminds us sleep where dreams begin and energy rises.
If that energy isn't rising, if those dreams are constantly,
it's a signal to get it checked out.
Speaker 3 (18:02):
And who do you see? What kind of specialists or
treatments are there?
Speaker 4 (18:05):
There are several types of specialists. Pulmonologists often diagnose and
treat sleep apnea. Psychiatrists or psychologists are experts in treating insomnia,
often using cognitive behavioral Therapy for Insomnia or CBTI.
Speaker 3 (18:18):
CBTI what's it?
Speaker 4 (18:19):
It's considered the gold standard treatment for chronic insomnia. It's
a structured program, usually over several weeks, that helps you
identify and change the thoughts and behaviors that are interfering
with your sleep. It's highly effective, often more so than medication.
Speaker 5 (18:34):
Long term.
Speaker 3 (18:34):
That sounds really promising non drug approaches very much so.
Speaker 4 (18:38):
Neurologists might get involved for conditions like URLs or narcolepsy,
and there are also board certified sleep medicine physicians who
have broad expertise across all sleep disorders. Your primary care
doctor is often a good starting point to get a referral.
The key message from Sleep Fix is that effective treatments
are available. You don't have to just live with poor sleep.
Speaker 3 (19:00):
It's incredibly empowering to know help is out there. So finally,
looking at the bigger picture, improving sleep doesn't usually an
overnight fix, right, It's more of a long term commitment.
What does doctor Howe emphasize about maintaining good sleep health
over time?
Speaker 4 (19:13):
Absolutely, it's a journey, not a destination. Patience and adaptation
are key. Sleep Fix really stresses the importance of consistently
practicing those healthy sleep habits. We've discussed the routine, the environment,
managing stress. Tracking your progress can be really helpful too.
Whether it's a simple sleep diary noting bedtimes, wake times, quality,
(19:34):
or using an app, it helps you identify patterns, see
what's working what's not and spot potential triggers.
Speaker 3 (19:40):
So staying mindful and observant.
Speaker 4 (19:41):
Exactly and being willing to adjust your approach. Life changes,
stress levels fluctuate, schedules shift, health conditions arise. Your sleep
strategies might need to evolve too. It requires ongoing attention
and tweaking.
Speaker 3 (19:54):
It's not static, not at all.
Speaker 4 (19:56):
Doctor Housie's insight, your best day begins the night before
really speak to this continuous commitment. It's about proactively prioritizing
sleep every day, understanding that it fuels everything else.
Speaker 3 (20:06):
And the final quote you mentioned.
Speaker 4 (20:08):
Embrace sleep, empower your life. It captures that idea perfectly
that making sleep an ongoing priority is truly empowering.
Speaker 3 (20:16):
Wow, we have covered so much ground today, really taking
a deep dive into sleep, fix proven methods for a
better night's rest, from the fundamental science of NREM and
REM circadian rhythms all the way to crafting that sleep sanctuary,
nailing the routine, diet, exercise, managing tech, and knowing when
to seek help.
Speaker 5 (20:36):
It's a really comprehensive framework.
Speaker 3 (20:38):
It truly is, and it makes it abundantly clear that
prioritizing sleep isn't some kind of luxury is it? It
feels non negotiable.
Speaker 4 (20:45):
Absolutely no negotiable for living your healthiest, most productive, most
resilient life.
Speaker 5 (20:50):
The insights from.
Speaker 4 (20:50):
The guide really hammer home that knowledge is power here
making informed choices, being consistent with these evidence based practices,
it really can lead to profound black changes in your
sleep and your waking life.
Speaker 3 (21:02):
Is doctor How puts it, sleep the secret to living
your best life.
Speaker 5 (21:05):
Couldn't agree more.
Speaker 3 (21:07):
Now, if you're listening and feeling inspired to explore more,
not just about sleep, but about other areas of personal growth, knowledge,
well being, we highly recommend checking out cookushing zon dot net.
Speaker 4 (21:17):
Yes, cocoshagsan dot net is where you can find sleep
fix and a whole lot more. Koko Changshan Ltd, founded
by doctor Shuchen How, is really driven by a passion
for empowering through education. They offer a wide range of
resources ebooks, audiobooks, online courses, podcasts, even specialized English learning
materials for kids. That's great, and their mission goes beyond
(21:39):
just providing tools. They're focused on creating social impact, promoting education, accessibility,
advocating for equity, supporting sustainable development.
Speaker 3 (21:47):
It's quite inspiring, definitely sounds worth exploring. So consider this
your invitation to check out cokoshumsan dot net and continue
your own journey of learning and improvement. And maybe we
can leave you with this final thought to mall over,
when was the last time you truly paused and reflected
on the quality of your own sleep?
Speaker 5 (22:05):
A really important question.
Speaker 3 (22:06):
And based on everything we've discussed today, what's maybe one small,
specific step, just one thing that you'll commit to taking
tonight or this week, to start reclaiming that vital rest
for yourself.
Speaker 4 (22:17):
Because, as doctor Howe reminds us, all wake refreshed, live inspired.
Speaker 1 (22:23):
In a world of shadows, hoo and hotscal.
Speaker 7 (22:30):
With pains, deep souls.
Speaker 3 (22:33):
A dreamy.
Speaker 1 (22:36):
There's a manity of hope, whispered promise, wade cold, the
never corn, a wet darkness means in a hot lovement,
there's a yearning.
Speaker 2 (22:57):
The sulky All can truly be free.
Speaker 1 (23:03):
So let men fur brok can lefvan first together the
week here.
Speaker 2 (23:14):
With hands in trying moriz.
Speaker 1 (23:16):
Above span come fast, spendy sailer.
Speaker 2 (23:24):
The air gold laughter.
Speaker 7 (23:28):
Stays that in the sign of prayers, reach disguise this
sunny there's a souphany harmonious, calm, ninety hearts, breaking down walls.
Speaker 1 (23:47):
With every sunrise, with every dawn, chance to man, chance,
s fun, work.
Speaker 2 (23:57):
Cap You don't walk with chats and hans grow.
Speaker 8 (24:01):
We we wear paints deep soul's treaty. There's a many songs,
pup whispered, promise away to come in the recorder where
tons rains, and every hardware of mats.
Speaker 2 (24:19):
There's a yearney, a silent, be full waver, truly be free.
So it's rock, Can the.
Speaker 8 (24:38):
Can the weak heel the world panted one rise of Fred.
Speaker 2 (24:45):
Compassionate, decental in me who left him? They strained eyes
in the silent prayers reach the skies.
Speaker 8 (25:01):
There's a symphony a far money's called diding horse, breaking
down words.
Speaker 9 (25:08):
With every sun rise.
Speaker 2 (25:10):
With every day a chance to men, ches to small, a.
Speaker 8 (25:15):
World of kindness or word of grace for where every
soul finds.
Speaker 2 (25:20):
It's my foot.
Speaker 9 (25:21):
Flass stood, freeze, storm through and reach farm. We'll stand too, Can.
Speaker 2 (25:32):
My mom with overgin our hearts gill in the world
for the bod of future, Come with me.
Speaker 9 (25:48):
So let's lencase the loud, one.
Speaker 2 (25:53):
Firm, Can the week, can heal?
Speaker 8 (25:57):
The world tends to un as a boat, spread cashier.
Speaker 9 (26:07):
Pancakes, child's time.
Speaker 2 (26:15):
So many unions who never farm. With every end of
kind of laughter in the acle, laughter.
Speaker 10 (26:32):
In the tear stained times, in the sound pressures the sky,
there's a symphony, a harmonious scorp nighting hats breaking down,
walks with every sun rose.
Speaker 2 (26:55):
With ever show chance to man, the chance to all
the world of kindness.
Speaker 6 (27:05):
We're so fine, Sabo charging ads the pay.
Speaker 2 (27:19):
The way for a mat, A few cents can can
rides above. Spread compassion, spread pieces,
In a world of shadows, hoom and hots goal.
Speaker 2 (00:08):
With pain as deep souls a dreamy.
Speaker 1 (00:14):
There's a menity, soft hope, whispered promise, wait, cold and
nevery corner where darkness lands in a hot loveness, there's
a yearney.
Speaker 3 (00:36):
Welcome to the deep dive. Today, we're jumping into something
absolutely fundamental to well, basically everything we do.
Speaker 4 (00:44):
Sleep it really is foundational, isn't it Totally?
Speaker 3 (00:47):
We're not just talking about closing your eyes for eight hours.
We want to explore how to unlock truly restorative rest.
And our guide for this journey is sleep Fix preven
Methods for a Better Night's Rest by doctor Schuchen How
and Koqushing saw On Ltd.
Speaker 4 (01:03):
It's a really comprehensive guide packed with evidence based practices.
Speaker 3 (01:06):
Exactly so, our mission today is to distill the most impactful,
actionable insights from sleep Fix. We want to give you
a shortcut to understanding not just why sleep matters so much,
but critically how you can actually transform your own rest
quickly and effectively.
Speaker 4 (01:21):
Think of it as a blueprint for better sleep.
Speaker 3 (01:23):
Perfect way to put it, a blueprint for better nights
and hopefully much brighter days. So let's start at the
very beginning. We often think of sleep as just switching off, right,
like flicking a switch.
Speaker 5 (01:34):
Yeah, that's the common idea.
Speaker 3 (01:36):
But Sleep Fix makes it clear pretty quickly that it's
anything but passive. Yeah, So what's actually happening when we
fall asleep?
Speaker 4 (01:43):
That's a great question because it's way more complex than
just shutting down. Sleep is this highly intricate biological state.
It's absolutely vital for our overall health. It's when our
body and brain are actually incredibly active. They're doing all
this essential restoration and rejuvenate work active.
Speaker 3 (02:01):
Okay, tell me more.
Speaker 6 (02:02):
Well.
Speaker 4 (02:02):
The book breaks it down into two main types, Non
rapid eye movement or n REM and rapid eye movement REM.
Speaker 3 (02:08):
Sleep and REM and REM. Got it right.
Speaker 4 (02:10):
N REM has three stages. N one and end two
are lighter sleep, and then and three is what we
call deep sleep or slow wave sleep. These n REM
stages are like your body's critical repair shop. You're crucial
for physical restoration, consolidating memories from the day, and even
processing emotions.
Speaker 3 (02:27):
So that's where the physical repair.
Speaker 4 (02:28):
Happens largely, Yes, and then you have REM sleep. This
is where your brain activity ramps up again. It's associated
with vivid dreams. Rem is vital for learning, for further
memory consolidation, maybe different types of memory, and really important
for emotional regulation.
Speaker 3 (02:45):
Wow. Okay, so different stages have really different jobs.
Speaker 4 (02:48):
Exactly, and all this incredible choreography, This dance between stages
is guided by our internal masterclock. That's the circadian rhythm.
Speaker 3 (02:57):
I it's the body clock precisely.
Speaker 4 (02:59):
It's roughly a twenty five for our cycle, and it's
mainly regulated by a tiny part of your brain called
the hypothalamus. It basically responds to light and darkness cues
from the environment.
Speaker 3 (03:08):
Which is whylight is so important or lack of it.
Speaker 4 (03:11):
Absolutely, But here's the tricky part in modern life, right,
things like shift work, jet lag, even just too much
screen time late at night. Yeah, they can completely throw
that delicate rhythm off balance.
Speaker 3 (03:22):
Yeah. I think we all feel that sometimes.
Speaker 4 (03:24):
And the book really stresses how important it is to
try and align our lives with this natural clock as
much as possible and powering all this. It's a complex
mix of chemicals. Melatonin is the famous one, the sleep hormone.
It's produced when it gets dark, signaling time for sleep. Okay,
then you've got calming neurotransmitters like gabba which quiets things
down in the brain, and a dentiscene which actually builds
(03:46):
up while you're awake, creating that sleep pressure.
Speaker 3 (03:48):
Ah. So that's why you get sleepier the longer you're awake.
Speaker 5 (03:51):
That's a big part of it.
Speaker 3 (03:52):
Yeahah.
Speaker 4 (03:53):
But on the flip side, you have stress hormones like cortisol.
If those are high when you're trying to sleep, they
can completely disrupt the whole process, keep you wired right.
Speaker 3 (04:02):
The old tired but wired feeling exactly that. Okay, that
makes perfect sense. So it's definitely not an off switch.
It's like a whole intricate background operating system. You mentioned
cycles earlier. It's not just one long block of sleep.
Then I've heard people talk about trying to wake up
at the right time in a cycle.
Speaker 4 (04:22):
Yes, and this is a really practical takeaway from sleep Fix.
Sleep isn't just linear. It happens in cycles, typically lasting
around ninety minutes each throughout the night. You'll cycle through
the n REM stages and into REM, then repeat that
maybe four to six.
Speaker 3 (04:35):
Times ninety minute cycles.
Speaker 4 (04:37):
Interesting, and what doctor Howe highlights is the benefit of
aiming to wake up at the end of one of
these cycles, when you're in a lighter stage of sleep
like N one and two or even rems.
Speaker 3 (04:46):
Sometimes, rather than being jolted awake from.
Speaker 4 (04:49):
Deep sleep, precisely waking from deep end three sleep is
often what causes that awful, groggy, confused feeling that's called
sleep inertia. By trying to time your alarm, maybe using
a sleep calculator, or just being mindful of ninety minute blocks,
you might wake up feeling significantly more refreshed and alert.
It's subtle, but it can make a real difference.
Speaker 3 (05:09):
That sounds like a potential game changer for morning grugginess.
Speaker 5 (05:12):
It really can be for some people.
Speaker 3 (05:14):
But you know, sometimes the problem goes beyond just optimizing
cycles or tweaking habits. The book also talks about common
sleep disorders. Are these more widespread than we might think?
Speaker 4 (05:24):
They definitely are, and it's so important to recognize the science.
Sleep Fix outlines several key ones. Insomnia is probably the
most well known, but it's more than just one bad night.
It's a persistent difficulty falling asleep, staying asleep, or waking
up way too early, and it leads to real daytime issues. Fatigue, irritability,
trouble concentrating.
Speaker 3 (05:45):
Right, chronic stuff exactly.
Speaker 4 (05:48):
Then there's sleep apnea. This involves repeated pauses and breathing
during sleep. Obstructive sleep apnea is the most common type.
Symptoms often include loud snoring, sometimes gasping or choking sounds,
and feeling really sleepy during the day, even after what
seems like a full night's sleep. It can be serious.
Speaker 3 (06:06):
Yeah, that sounds concerning.
Speaker 4 (06:07):
Then you have restless leg syndrome RLS. That's this really uncomfortable,
often hard to describe, urge to move your legs, usually
worse in the evening or at night when you're trying
to rest.
Speaker 3 (06:18):
Oh, I've heard of that sounds incredibly frustrating.
Speaker 5 (06:20):
It is. And finally, narcolepsy.
Speaker 4 (06:23):
It's less common, but it's a neurological disorder causing excessive
daytime sleepiness, sometimes sudden sleep attacks, and occasionally cataplexy that's
a sudden loss of muscle tone, often triggered by strong emotions.
Speaker 3 (06:35):
Wow.
Speaker 4 (06:36):
Yeah, So doctor Hall makes a clear point in the book.
If you're experiencing symptoms like these consistently, say three nights
a week or more for maybe three months, or if
it's really impacting your daily life. It's definitely time to
talk to a doctor or a sleep specialist.
Speaker 3 (06:51):
Okay, that's really helpful context. Yes, so we understand the
what a bit better. Now, let's pivot to the how
Sleep Fix give some really clear practical advice on improving sleep.
Starting with our environment. For someone maybe living in a
noisy city apartment, how does the book suggest turning your
bedroom into like a proper sleep sanctuary.
Speaker 4 (07:09):
Yeah, the environment is huge. It's about creating a space
that signals rest to your brain, even in a small
or noisy place. Doctor House suggests starting with decluttering. Visual
clutter can be mentally stimulating. Using calming colors helps too.
Soft blues, greens, neutrals. Soft lighting in the evening is key.
Speaker 3 (07:27):
Makes sense.
Speaker 4 (07:28):
But one factor that's really crucial and often overlooked is temperature.
The book recommends keeping your bedroom quite cool, ideally between
sixty to sixty seven degrees fahrenheit.
Speaker 3 (07:39):
Wow, that cool fifteen to nineteen celsius for those listening elsewhere.
Speaker 4 (07:42):
Yeah, it sounds cool, but a slight drop in core
body temperature is actually a natural signal for sleep onset.
A cool room facilitates that.
Speaker 3 (07:49):
Okay, that's a really actionable tip. Cool dark, quiet exactly.
Speaker 4 (07:55):
And speaking of dark and quiet, light is a major one.
We hear a lot about blue light from screens right
m M.
Speaker 3 (08:00):
The enemy of sleep pretty much.
Speaker 4 (08:02):
Doctor Howe explains how its high energy wavelengths directly suppress
melatonin production, basically telling your brain it's still daytime. So
the advice is firm limit screen time for at least
an hour before bed. No phones, tablets, laptops in the
bedroom if possible.
Speaker 3 (08:17):
Easier said than done.
Speaker 4 (08:18):
Sometimes, I know, I know, but it makes a difference.
Use soft, warm lighting in the evening instead, and blackout
curtains are a great investment to block out street lights
or early morning.
Speaker 3 (08:27):
Sun and noise at that noisy apartment.
Speaker 4 (08:30):
For noise, yeah, soundproofing can help heavy curtains, ceiling gaps
around windows, or doors, but sometimes it's about masking. The
book suggests things like white noise machines or apps with
calming soundscapes, rain ocean waves, that kind of thing. They
create a consistent, soothing background sound that can drown out sudden,
disruptive noises. Ear plugs are an option too, of course.
(08:52):
Doctor Hugh has a great quote in the book from
rest comes resilience. Creating this RESTful environment really builds your
foundation for handling everything else like.
Speaker 3 (09:00):
That, from rest comes resilience. Okay, so we've optimized the space,
but beyond the room itself, the guide really emphasizes routine
and consistency. For someone whose schedule feels chaotic, maybe you
shift work or just busy family life. What's the absolute
key takeaway about rhythm?
Speaker 4 (09:16):
The book is really strong on this. Consistency is paramount
going to bed and waking up at roughly the same
time every single day, every day, including weekends, Oh especially weekends.
I know it's tough, but sticking to that schedule powerfully
reinforces your body's natural circadian rhythm. It trains your body
and brain to anticipate sleep and wakefulness. It makes falling
(09:37):
asleep easier and waking up feel more natural over time.
It's probably the single most impactful habit.
Speaker 3 (09:42):
You can build. Wow, Okay, that's a challenge, but I
see the.
Speaker 4 (09:45):
Logic and doctor Howe captures it perfectly. Good night's lead
to great days. That consistency really sets the stage.
Speaker 3 (09:52):
And what about winding down the pre sleep ritual.
Speaker 4 (09:55):
Yeah, that's the other key piece of the routine. Having
a consistent wind down routines signals to your body. Okay,
we're shifting gears now preparing for sleep. This could be
anything calming, reading a physical book, not a scream, taking
a warm bath, gentle, stretching, listening to relaxing music, meditations.
Speaker 3 (10:14):
So consciously shifting away from stimulating.
Speaker 4 (10:16):
Activity exactly and again, that means turning off electronic devices
at least an hour before bed is pretty much non negotiable.
Speaker 3 (10:22):
According to the book, What about snacks? I sometimes get
hungry late at night.
Speaker 4 (10:25):
A late sleep promoting snack can actually be helpful for
some people. Think things like a small bowl of yogurt,
a banana, a few almonds or walnuts that contain things
like tryptofan or magnesium. Key is keeping it light and
avoiding sugary or heavy foods close to bedtime, which can
disrupt sleep. Timing matters to not right before lying.
Speaker 3 (10:46):
Down right the goal is doctor Howe puts it. I
think there's another quote.
Speaker 4 (10:49):
Yes, sleep deep, think deeper. It connects that consistent routine
and wind down to better cognitive function than next day.
It all links together.
Speaker 3 (10:58):
It really does seem incredibly connected. Okay, let's talk about
diet and exercise. More broadly, how do what we eat
and how much we move impact our sleep massively.
Speaker 4 (11:07):
Nutrition plays a huge role. Sleep Fix highlights foods that
can actually help promote sleep.
Speaker 5 (11:12):
We mentioned melotonein foods.
Speaker 4 (11:14):
Like cart cherries, bananas, grapes contain it naturally or precursors.
Magnesium is great for relaxation, think spinach, almonds, pumpkin.
Speaker 3 (11:22):
Seeds, leafy greens and nuts okay yep, and trip.
Speaker 4 (11:25):
To fan which the body uses to make serotonin and
then melotonin that's found in things like turkey, chicken, dairy
products like milk or yogurt. Having a balanced dinner maybe
with some complex carbs can help stabilize blood sugar through
the night too.
Speaker 3 (11:38):
And what should we definitely avoid especially in your bedtime.
Speaker 4 (11:41):
Well, the obvious ones are stimulants. Caffeine can stain in
your system for like six hours or even longer for
some people, so definitely avoid it in the afternoon and evening.
Nicotine is another stimulant right, Heavy spicy or very fatty
meals close to bed can cause indigestion or heartburn, which
obviously disrupts sleep. And alcohol This is a common misconception.
Speaker 3 (12:03):
Ah yes, the nightcap myth exactly.
Speaker 4 (12:05):
It might make you feel drowsy initially help you fall
asleep faster, perhaps, but it's severely fragments sleep later in
the night. It reduces rem sleep and leads to more awakenings.
So definitely not a good sleep aid.
Speaker 3 (12:16):
Good to know. What about hygiation.
Speaker 4 (12:18):
Staying hydrated throughout the day is important for overall health,
including sleep. But you want to taper off your fluid
intake in the evening, maybe an hour or two before bed.
This is just to minimize the chances of needing to
get up in the middle of the night to use
the bathroom, stick to water or maybe a calming herbal
tea like cammamal earlier in the evening.
Speaker 3 (12:37):
Okay, Doctor Howe has a quote for this too, right,
something about wellness.
Speaker 4 (12:40):
Yeah, snooze, rest, repeat, Your wellness depends on it. It
really ties diet and hydration into that overall cycle of
well being.
Speaker 3 (12:49):
Makes sense. Now, you mentioned screens before, but let's have
a bit defer into technology. It's everywhere, yeh. Scrolling before
bed is like the default for so many Does how
offer insights beyond just the blue light issue?
Speaker 4 (13:03):
Yes, definitely beyond the direct melatonin suppression from blue light.
The engagement factor is huge. Scrolling through social media, reading
stressful news, playing mentally stimulating games, all these things keep
your brain highly active, alert, maybe even anxious or agitated.
Speaker 3 (13:19):
So it's the content and the interaction, not just the
light itself exactly.
Speaker 4 (13:23):
It makes it incredibly difficult for your brain to switch
off and transition into a RESTful state. That's why the
recommendation is really to disconnect from all screens, ideally an
hour or more before BET and if you absolutely have
to use the screen, well, the book suggests using blue
light filters or built in night modes on your devices
can help mitigate the light issues somewhat, but it doesn't
(13:44):
address the mental stimulation problem, so it's a partial fix
at best. Engaging and relaxing non screen activities.
Speaker 5 (13:52):
Is far better.
Speaker 3 (13:53):
What about sleep tracking apps and gadgets? Are they helpful?
Speaker 5 (13:56):
Sleep Fix takes a balanced view here. They can be
useful tools.
Speaker 4 (13:59):
Certainly, tracking your sleep patterns can give you insights into
your habits, your consistency, maybe how long it takes you
to fall asleep. Some offer guided meditations or smart.
Speaker 3 (14:08):
Alarms, so potentially useful data.
Speaker 4 (14:11):
Potentially, yes, But doctor Howe cautions against becoming overly reliant
on them or stressed out by the numbers. They should
be seen as tools to complement good sleep hygiene, not
replace it. They can help you understand, but they won't
magically fix underlying issues if you're not addressing your environment, routine,
stress levels.
Speaker 5 (14:29):
Et cetera.
Speaker 3 (14:30):
Right, they're not the whole solution, just a piece of
the puzzle.
Speaker 5 (14:32):
Maybe exactly.
Speaker 4 (14:34):
It's about using them wisely as part of a holistic approach.
Doctor Howe says, sleep deep, think deeper. The tech should
support that, not hinder it.
Speaker 3 (14:43):
That's a great distinction. Yeah, Okay, finally, let's connect mental
well being and physical activity. How do things like stress, anxiety,
and our daily movement tie into getting a good night's sleep.
Speaker 4 (14:54):
They're absolutely critical and completely intertwined. Sleep Fix really emphasizes
managing stress and anxiety as foundational for good sleep. When
you're stressed or anxious, your body releases cortisol, that alertness
hormone we mentioned. That's the opposite of what you need
for sleep. So incorporating relaxation techniques into your routine is key.
Things like deep breathing exercises, progressive muscle relaxation, where you
(15:18):
tense and release different muscle groups. Mindfulness, meditation, even visualization.
Speaker 3 (15:24):
Went picturing a peaceful scene.
Speaker 4 (15:26):
Exactly, or gentle yoga and stretching. These aren't just nice
to haves. They actively help lower those stress hormones and
calm your nervous system, signaling that it's safe to rest.
As doctor Howe puts it, rest well grow wise. A
calm mind is essential for both restorative sleep and clear.
Speaker 3 (15:44):
Thinking and exercise. How does that fit in?
Speaker 4 (15:46):
Exercise is generally fantastic for sleep, but the timing is
really important. Moderate to vigorous activity, especially earlier in the
day morning or afternoon, is best. Exercise raises your body temperature,
and the subsequent cool down period later can actually help
promote sleepiness. Plus it boosts mood and reduces stress.
Speaker 3 (16:03):
But not too close to bedtime right.
Speaker 4 (16:05):
Vigorous exercise within say two or three hours of bed
can be counterproductive for some people. It can raise your
heart rate, adrenaline, and body temperature right when they should
be winding down.
Speaker 3 (16:14):
What about gentle exercise in the evening?
Speaker 4 (16:16):
Oh yeah, Gentle activities like light stretching or yoga are
perfectly fine in the evening. They can help release physical
tension without being overly stimulating. It's about finding what works
for your body. Doctor how connects this nicely with the
quote recharge your body, renew your spirit, highlighting that link
between physical activity during the day and mental physical restoration
(16:38):
at night.
Speaker 3 (16:38):
That's a really comprehensive look at all the proactive steps
we can take. Fantastic advice. But what if someone tries
all this, you know, the cool room, the routine, managing stress,
and they're still struggling. The book talks about when to
seek professional help. What are those key signs or thresholds.
Speaker 4 (16:55):
This is a really important part of the book. Doctor
Howe provides clear guidelines. You should seriously consider seeking professional
help if your sleep problems are persistent. That generally means
having trouble sleeping at least three nights a week for
three months or longer. That's often the clinical threshold for
chronic insomnia for instance.
Speaker 3 (17:13):
Okay, consistency and duration.
Speaker 5 (17:15):
Yes.
Speaker 4 (17:15):
Another major red flag is if the sleep issues are
significantly impacting your daily life, your ability to work, your mood,
your relationships, your concentration, your overall health. If it's causing
real distress or impairment.
Speaker 3 (17:28):
Makes sense. If it's really affecting your daytime.
Speaker 4 (17:30):
Absolutely, And of course if you have specific concerning symptoms
that might point to a more serious underlying disorder, like
the loud, persistent snoring with pauses and breathing for sleep apnea,
or that irresistible urge to move your legs for URLs,
or excessive daytime sleepiness despite adequate time in bed for
narcolepsy or apnea.
Speaker 3 (17:50):
Don't just ignore those symptoms.
Speaker 5 (17:51):
Debsfinitely not.
Speaker 4 (17:52):
Doctor Howe reminds us sleep where dreams begin and energy rises.
If that energy isn't rising, if those dreams are constantly,
it's a signal to get it checked out.
Speaker 3 (18:02):
And who do you see? What kind of specialists or
treatments are there?
Speaker 4 (18:05):
There are several types of specialists. Pulmonologists often diagnose and
treat sleep apnea. Psychiatrists or psychologists are experts in treating insomnia,
often using cognitive behavioral Therapy for Insomnia or CBTI.
Speaker 3 (18:18):
CBTI what's it?
Speaker 4 (18:19):
It's considered the gold standard treatment for chronic insomnia. It's
a structured program, usually over several weeks, that helps you
identify and change the thoughts and behaviors that are interfering
with your sleep. It's highly effective, often more so than medication.
Speaker 5 (18:34):
Long term.
Speaker 3 (18:34):
That sounds really promising non drug approaches very much so.
Speaker 4 (18:38):
Neurologists might get involved for conditions like URLs or narcolepsy,
and there are also board certified sleep medicine physicians who
have broad expertise across all sleep disorders. Your primary care
doctor is often a good starting point to get a referral.
The key message from Sleep Fix is that effective treatments
are available. You don't have to just live with poor sleep.
Speaker 3 (19:00):
It's incredibly empowering to know help is out there. So finally,
looking at the bigger picture, improving sleep doesn't usually an
overnight fix, right, It's more of a long term commitment.
What does doctor Howe emphasize about maintaining good sleep health
over time?
Speaker 4 (19:13):
Absolutely, it's a journey, not a destination. Patience and adaptation
are key. Sleep Fix really stresses the importance of consistently
practicing those healthy sleep habits. We've discussed the routine, the environment,
managing stress. Tracking your progress can be really helpful too.
Whether it's a simple sleep diary noting bedtimes, wake times, quality,
(19:34):
or using an app, it helps you identify patterns, see
what's working what's not and spot potential triggers.
Speaker 3 (19:40):
So staying mindful and observant.
Speaker 4 (19:41):
Exactly and being willing to adjust your approach. Life changes,
stress levels fluctuate, schedules shift, health conditions arise. Your sleep
strategies might need to evolve too. It requires ongoing attention
and tweaking.
Speaker 3 (19:54):
It's not static, not at all.
Speaker 4 (19:56):
Doctor Housie's insight, your best day begins the night before
really speak to this continuous commitment. It's about proactively prioritizing
sleep every day, understanding that it fuels everything else.
Speaker 3 (20:06):
And the final quote you mentioned.
Speaker 4 (20:08):
Embrace sleep, empower your life. It captures that idea perfectly
that making sleep an ongoing priority is truly empowering.
Speaker 3 (20:16):
Wow, we have covered so much ground today, really taking
a deep dive into sleep, fix proven methods for a
better night's rest, from the fundamental science of NREM and
REM circadian rhythms all the way to crafting that sleep sanctuary,
nailing the routine, diet, exercise, managing tech, and knowing when
to seek help.
Speaker 5 (20:36):
It's a really comprehensive framework.
Speaker 3 (20:38):
It truly is, and it makes it abundantly clear that
prioritizing sleep isn't some kind of luxury is it? It
feels non negotiable.
Speaker 4 (20:45):
Absolutely no negotiable for living your healthiest, most productive, most
resilient life.
Speaker 5 (20:50):
The insights from.
Speaker 4 (20:50):
The guide really hammer home that knowledge is power here
making informed choices, being consistent with these evidence based practices,
it really can lead to profound black changes in your
sleep and your waking life.
Speaker 3 (21:02):
Is doctor How puts it, sleep the secret to living
your best life.
Speaker 5 (21:05):
Couldn't agree more.
Speaker 3 (21:07):
Now, if you're listening and feeling inspired to explore more,
not just about sleep, but about other areas of personal growth, knowledge,
well being, we highly recommend checking out cookushing zon dot net.
Speaker 4 (21:17):
Yes, cocoshagsan dot net is where you can find sleep
fix and a whole lot more. Koko Changshan Ltd, founded
by doctor Shuchen How, is really driven by a passion
for empowering through education. They offer a wide range of
resources ebooks, audiobooks, online courses, podcasts, even specialized English learning
materials for kids. That's great, and their mission goes beyond
(21:39):
just providing tools. They're focused on creating social impact, promoting education, accessibility,
advocating for equity, supporting sustainable development.
Speaker 3 (21:47):
It's quite inspiring, definitely sounds worth exploring. So consider this
your invitation to check out cokoshumsan dot net and continue
your own journey of learning and improvement. And maybe we
can leave you with this final thought to mall over,
when was the last time you truly paused and reflected
on the quality of your own sleep?
Speaker 5 (22:05):
A really important question.
Speaker 3 (22:06):
And based on everything we've discussed today, what's maybe one small,
specific step, just one thing that you'll commit to taking
tonight or this week, to start reclaiming that vital rest
for yourself.
Speaker 4 (22:17):
Because, as doctor Howe reminds us, all wake refreshed, live inspired.
Speaker 1 (22:23):
In a world of shadows, hoo and hotscal.
Speaker 7 (22:30):
With pains, deep souls.
Speaker 3 (22:33):
A dreamy.
Speaker 1 (22:36):
There's a manity of hope, whispered promise, wade cold, the
never corn, a wet darkness means in a hot lovement,
there's a yearning.
Speaker 2 (22:57):
The sulky All can truly be free.
Speaker 1 (23:03):
So let men fur brok can lefvan first together the
week here.
Speaker 2 (23:14):
With hands in trying moriz.
Speaker 1 (23:16):
Above span come fast, spendy sailer.
Speaker 2 (23:24):
The air gold laughter.
Speaker 7 (23:28):
Stays that in the sign of prayers, reach disguise this
sunny there's a souphany harmonious, calm, ninety hearts, breaking down walls.
Speaker 1 (23:47):
With every sunrise, with every dawn, chance to man, chance,
s fun, work.
Speaker 2 (23:57):
Cap You don't walk with chats and hans grow.
Speaker 8 (24:01):
We we wear paints deep soul's treaty. There's a many songs,
pup whispered, promise away to come in the recorder where
tons rains, and every hardware of mats.
Speaker 2 (24:19):
There's a yearney, a silent, be full waver, truly be free.
So it's rock, Can the.
Speaker 8 (24:38):
Can the weak heel the world panted one rise of Fred.
Speaker 2 (24:45):
Compassionate, decental in me who left him? They strained eyes
in the silent prayers reach the skies.
Speaker 8 (25:01):
There's a symphony a far money's called diding horse, breaking
down words.
Speaker 9 (25:08):
With every sun rise.
Speaker 2 (25:10):
With every day a chance to men, ches to small, a.
Speaker 8 (25:15):
World of kindness or word of grace for where every
soul finds.
Speaker 2 (25:20):
It's my foot.
Speaker 9 (25:21):
Flass stood, freeze, storm through and reach farm. We'll stand too, Can.
Speaker 2 (25:32):
My mom with overgin our hearts gill in the world
for the bod of future, Come with me.
Speaker 9 (25:48):
So let's lencase the loud, one.
Speaker 2 (25:53):
Firm, Can the week, can heal?
Speaker 8 (25:57):
The world tends to un as a boat, spread cashier.
Speaker 9 (26:07):
Pancakes, child's time.
Speaker 2 (26:15):
So many unions who never farm. With every end of
kind of laughter in the acle, laughter.
Speaker 10 (26:32):
In the tear stained times, in the sound pressures the sky,
there's a symphony, a harmonious scorp nighting hats breaking down,
walks with every sun rose.
Speaker 2 (26:55):
With ever show chance to man, the chance to all
the world of kindness.
Speaker 6 (27:05):
We're so fine, Sabo charging ads the pay.
Speaker 2 (27:19):
The way for a mat, A few cents can can
rides above. Spread compassion, spread pieces,
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com