0
SPEAKER_01
Parents, if you ve ever experienced bedtime battles with the kids, I m gonna let you into a little secret.
0
SPEAKER_01
The Koala Moon podcast has revolutionized over 20 million bedtimes, with parents like you calling it life-changing and the perfect nighttime routine.
0
SPEAKER_01
With original kids  bedtime stories and cozy sleep meditations, every episode has been specially designed to make bedtimes a dream.
0
SPEAKER_01
Listen to Koala Moon on the iHeartRadio app, on Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_02
Imagine you asked two people the same seven questions.
0
SPEAKER_02
I m Minnie Driver, and this was the idea I set out to explore in my podcast, Minnie Questions.
0
SPEAKER_02
This year we bring a whole new group of guests to answer the same seven questions, including Courtney Cox, Rob Delaney, Liz Phair, and many, many more.
0
SPEAKER_02
Join me on Season 3 of Mini Questions on the iHeartRadio app, Apple Podcasts, or wherever you get your favorite podcasts.
0
SPEAKER_02
Seven questions.
0
SPEAKER_02
Limitless answers.
0
SPEAKER_03
Finally, a show about women that isn t just a thinly veiled aspirational nightmare.
0
SPEAKER_03
It s not hosted, not narrated.
0
SPEAKER_03
We re just dropping into a woman s world.
0
SPEAKER_03
I found out when my dad was gay when I was 10.
0
SPEAKER_03
We were in a convertible on the 405 freeway, listening to the B-52s.
0
SPEAKER_03
Looking back, I should have said, this is gay.
0
SPEAKER_03
This is already all gay.
0
SPEAKER_03
Listen to finally a show on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
0
SPEAKER_00
It s almost like everything s muddled, right?
0
SPEAKER_00
We re working from our beds with our laptops, we re sleeping on the couch where you re meant to be watching TV, you re eating in your bed too.
0
SPEAKER_00
So the energy of our spaces gets so muddled and mixed up that then when we get into our beds to sleep, our mind and body don t know how to react because they re used to eating there, they re used to watching TV there, they re used to working there.
0
SPEAKER_00
There s so many different energies and mindsets that you re experiencing.
0
SPEAKER_00
Hey everyone, welcome back to On Purpose.
0
SPEAKER_00
Thank you so much for being here to listen, learn and grow.
0
SPEAKER_00
I want to take a moment because I ve been thinking about this a lot.
0
SPEAKER_00
I have no idea how to thank you and I want you to know just how
0
SPEAKER_00
Deeply grateful I am and appreciative I am of each and every one of you.
0
SPEAKER_00
I can t believe that I got to meet nearly 100,000 of you this year while I was traveling on my tour.
0
SPEAKER_00
It s insane to see how much your love and support for me continues over the years.
0
SPEAKER_00
And I want you to know that I deeply, deeply, deeply hope that the work I m putting out is
0
SPEAKER_00
having an impact on your life and having an impact on your relationships, to the people you love, to the people you work with, your careers, your purpose, and on purpose is always going to be here to serve you and be here to help you.
0
SPEAKER_00
And today s episode is all about eight strategies for deeper sleep and boosting your energy all day.
0
SPEAKER_00
How many of you, be honest, know that you want to get better, deeper quality sleep?
0
SPEAKER_00
I have spent months of my life, in certain parts, getting really poor sleep, and I found that it completely drains me of energy throughout the day.
0
SPEAKER_00
You could be eating right, you could be working out, you could be doing everything, but when you re not getting good sleep, it can feel like you re pulling your body, pushing your body all day long.
0
SPEAKER_00
And I know some of you can resonate and relate to that.
0
SPEAKER_00
And how can we boost our energy through that healthy sleep?
0
SPEAKER_00
How does that healthy sleep transfer into having more energy for the things we love, the people we love, and what we want to do throughout our days?
0
SPEAKER_00
So I m going to share with you these eight strategies.
0
SPEAKER_00
I ve done a lot of research online, so I ll be sharing with you
0
SPEAKER_00
Articles that I m referencing, a lot of this will be reading from really great sources that I ve learned from for this topic because I wanted to give you the headline or the billboard of the point that I want you to practice, but I wanted to give you the science behind it as well.
0
SPEAKER_00
So I ll be quoting a lot of sources and a lot of articles, which I hope you can check out as well if you want to really do a deep dive.
0
SPEAKER_00
And I ve always found that the science is important because it s important for you to understand why you do what you do.
0
SPEAKER_00
When you recognize what the benefits are by doing something so specifically, it motivates you further, it inspires you further to actually activate and practice and apply to that degree.
0
SPEAKER_00
The first one I want to share is one of the themes that I learned during my time in the monastery and it s location has energy, time has memory.
0
SPEAKER_00
Location has energy, time has memory.
0
SPEAKER_00
When you do something in the same place every day, it becomes easier.
0
SPEAKER_00
When you do something at the same time every day, it becomes easier, because time has memory.
0
SPEAKER_00
Your body s used to that experience, and so it gets conditioned to know what to expect and to be ready for it.
0
SPEAKER_00
When you do something in the same space every day, that space starts to embody that energy.
0
SPEAKER_00
Now, the challenge today is we work where we re meant to sleep, we eat where we re meant to work, and we sleep where we re meant to eat, right?
0
SPEAKER_00
It s almost like everything s muddled, right?
0
SPEAKER_00
We re working from our beds with our laptops.
0
SPEAKER_00
We re sleeping on the couch where you re meant to be watching TV.
0
SPEAKER_00
You re eating in your bed too.
0
SPEAKER_00
So the energy of our spaces gets so muddled and mixed up that then when we get into our beds to sleep,
0
SPEAKER_00
Our mind and body don t know how to react because they re used to eating there, they re used to watching TV there, they re used to working there.
0
SPEAKER_00
There s so many different energies and mindsets that you re experiencing.
0
SPEAKER_00
Let s talk a little bit about this.
0
SPEAKER_00
How can we make our bedroom a sacred place, a sanctuary for healthy sleep?
0
SPEAKER_00
How do we control the use of technology in there?
0
SPEAKER_00
How do we make sure that we re not using it for other things?
0
SPEAKER_00
First of all, and I really mean this, and I know this might be hard, but I mean it,
0
SPEAKER_00
Try and take your TV out of your bedroom.
0
SPEAKER_00
And you may say, Jay, I love watching TV before I go to bed.
0
SPEAKER_00
If you really want to do that, use your laptop.
0
SPEAKER_00
But take your TV out of your bedroom so that you are not using your bedroom as a space of just being wired into something.
0
SPEAKER_00
And I know it s a lot to ask.
0
SPEAKER_00
I know you re like, Jay, come on, start with something easier.
0
SPEAKER_00
But if you want to get deeper sleep, you want to be in a place where it s not easy to consume content that could be giving you anxiety.
0
SPEAKER_00
A lot of people say to me, Jay, I feel anxiety.
0
SPEAKER_00
And one of the first questions I ask them is, what did you watch last night?
0
SPEAKER_00
Chances are you watched something that was keeping you on edge.
0
SPEAKER_00
It s giving you what I call cliffhanger chemicals.
0
SPEAKER_00
That anxiety of what s gonna happen next what about that character they gonna where they gonna make it what s gonna happen like that energy before you go to sleep doesn t really help you another thing that s really really important about location is if you re eating in bed too when you re eating too close to bedtime.
0
SPEAKER_00
you re then having to digest that instead of using that energy to be restorative.
0
SPEAKER_00
So the same energy that would be refueling, renewing, restoring is now being used to digest food.
0
SPEAKER_00
And that s why using your bed as just a place to sleep and rest and relax and maintaining it that way creates a sort of sanctuary, that s the word, for your body and mind.
0
SPEAKER_00
So I want you to give that a go.
0
SPEAKER_00
Now, number two, as part of your morning routine, I m not diving into morning routine, but I want to give you something because your sleep is impacted by how you live when you re awake.
0
SPEAKER_00
I think we think of sleep as like, I need to improve my sleep.
0
SPEAKER_00
I need to be better when I sleep.
0
SPEAKER_00
And wait a minute, you can t even control that.
0
SPEAKER_00
But maybe you can control how you start your day.
0
SPEAKER_00
Now, one of the things that s really important, and I m taking this from some research, that talks about the need to drink warm water first thing in the morning.
0
SPEAKER_00
Of course, it helps you hydrate.
0
SPEAKER_00
And when we lose fluids during our nighttime and while we re asleep, drinking a cup of warm water when you wake up starts replenishing those fluids.
0
SPEAKER_00
This is the big one that I came across from Ayurveda about how drinking warm water can help you start breaking down certain foods and it kicks off your digestive process in the morning.
0
SPEAKER_00
So if you ve woken up bloated, if you ve woken up feeling like you haven t digested your night meal well, or if you re just feeling some discomfort,
0
SPEAKER_00
A slowly drunk glass of warm water, right, slowly, can clear out the waste, clear out the toxins.
0
SPEAKER_00
And that s one of the biggest ones.
0
SPEAKER_00
Drinking warm water naturally raises your internal body temperature, which then helps you sweat, and which is one of your body s ways to reduce those toxins.
0
SPEAKER_00
So warm
1
SPEAKER_00
Warm, not hot, just warm water.
1
SPEAKER_00
Allowing that to be part of your morning routine will help you feel flushed out, which means when you get into bed, you re again not carrying that throughout the day.
1
SPEAKER_00
You re letting that go.
1
SPEAKER_00
The third thing I want to talk to you about, which is often an overlooked part of a good sleep routine, is temperature.
1
SPEAKER_00
And this is research from the Sleep Foundation online.
1
SPEAKER_00
They have an amazing website with great resources.
1
SPEAKER_00
Highly recommend you check them out.
1
SPEAKER_00
And so your core body temperature, the National Library of Medicine biotech information says,
1
SPEAKER_00
that it generally hovers around 98.6°F, which is 37°C, but fluctuates by about 2°F.
1
SPEAKER_00
Now, the drop in temperature starts about 2 hours before you go to sleep, coinciding with the release of the sleep hormone melatonin.
1
SPEAKER_00
During sleep, body temperature continues to fall, reaching a low point in the early morning, and then gradually warming up as the morning progresses.
1
SPEAKER_00
Lowering the thermostat at night can work in tandem with these natural temperature fluctuations signaling to the body that bedtime is approaching.
1
SPEAKER_00
So two hours before you go to bed, if you lower the thermostat to in between whatever you feel comfortable with, I d say between 60 to 70
1
SPEAKER_00
Fahrenheit.
1
SPEAKER_00
to 60 immediately you will freeze but you re trying to match your body s journey with what s around you and especially if you start it two hours before it starts preparing your body a lot of us feel we have to be cozy we have to be warm and hey you can still have an amazing duvet you can still tuck yourself in whatever you want to do you can wear pajamas knock yourself out but the goal is
1
SPEAKER_00
you wanna make sure that the room is in that space, right?
1
SPEAKER_00
You don t have to feel cold.
1
SPEAKER_00
You can tuck yourself in, but you want the room to have that environment to prepare you for sleep.
1
SPEAKER_00
Now, what I loved about what Sleep Foundation went on to talk about is what happens when your bedroom s too hot?
1
SPEAKER_00
So this is for all of you who are listening to me going, Jay, I am never making my room 65 degrees, right?
1
SPEAKER_00
I know some of you listening to me right now are going, Jay, you re crazy, this is never gonna happen.
1
SPEAKER_00
Sleep Foundation says warmer temperatures can cause discomfort and restlessness, and anyone who has slept in a stuffy bedroom knows what that feels like, right?
1
SPEAKER_00
Now, a bedroom that is too warm can interfere with the body s thermoregulation abilities and cause fatigue.
1
SPEAKER_00
I realized this when I lived in New York.
1
SPEAKER_00
Often, obviously, it would get really cold, and I would put the heat up so much that I would wake up feeling dehydrated, and I would wake up feeling more tired.
1
SPEAKER_00
And often a person who s tired will feel physically and mentally tired but unable to fall asleep.
1
SPEAKER_00
And I m sure you can relate to that.
1
SPEAKER_00
Now Sleep Foundation goes on to say body temperatures also affect sleep quality and the time spent in different sleep stages.
1
SPEAKER_00
A higher core body temperature has been associated with a decrease in restorative slow-wave sleep.
1
SPEAKER_00
So I really want you to be mindful of the temperature in your room.
1
SPEAKER_00
I really want you to be thoughtful about the temperature in your room, because it can have so many big impacts through something that seems so small.
1
SPEAKER_00
And excessively hot ambient temperatures also appear to lessen the time spent in REM sleep, which is that deep sleep that we re trying to get into.
1
SPEAKER_00
And of course, your body can t access it if the room is too hot.
1
SPEAKER_00
This segment about sleep rituals is brought to you by DreamCloud Sleep, the world s most affordable luxury mattress.
1
SPEAKER_00
Did you know that the quality of your sleep directly impacts your overall health and happiness?
1
SPEAKER_00
That s where a sleep ritual comes into play.
1
SPEAKER_00
By establishing a soothing pre-sleep routine, you signal your body that it s time to wind down.
1
SPEAKER_00
promoting a smoother transition to dreamland and ensuring you wake up each morning feeling fully restored and eager to embrace the day ahead.
1
SPEAKER_00
But are you finding it hard to switch off after a hectic day?
1
SPEAKER_00
If you do, try some of these tips.
1
SPEAKER_00
Before lying down, take a moment to unwind with calming practices that will help you sleep better.
1
SPEAKER_00
Try deep breathing exercises, meditation or gentle stretching to relax your mind and body.
1
SPEAKER_00
A hot bath or a cup of herbal tea can also do wonders in preparing you for a tranquil night s sleep.
1
SPEAKER_00
Another factor that can affect your sleep quality is the mattress that you re using.
1
SPEAKER_00
Having a good mattress can give you the proper comfort and support, which means you can sleep deeply and wake up feeling refreshed, which is essential for your overall health, reducing pain and feeling your best.
1
SPEAKER_00
With DreamCloud, it s about investing in yourself and it goes to show that you don t have to spend a fortune to sleep comfortably.
1
SPEAKER_00
DreamCloud offers affordable luxury, proving that you can enjoy a truly restful night s sleep without breaking the bank.
1
SPEAKER_00
Their mattresses are a dreamy blend of individually wrapped coils and gel memory foam.
1
SPEAKER_00
It s a premium hybrid mattress that s both supportive and soft.
1
SPEAKER_00
It s super high quality and guaranteed to last longer.
1
SPEAKER_00
So go ahead, slip into something more comfortable and feel the DreamCloud difference.
1
SPEAKER_00
Go to dreamcloudsleep.com and use code J for 40% off plus an additional $50 off any mattress purchase.
1
SPEAKER_00
DreamCloud, the world s most affordable luxury mattress.
1
SPEAKER_00
Number four is cave-like darkness.
1
SPEAKER_00
I know a lot of us sleep with flickering lights.
1
SPEAKER_00
We sleep with, like I said, TVs.
1
SPEAKER_00
We sleep with some sort of light from our phones.
1
SPEAKER_00
Maybe you have an alarm system.
1
SPEAKER_00
Maybe you don t have blinds or blackout blinds.
1
SPEAKER_00
This is so important.
1
SPEAKER_00
There s an amazing site called MyEyesense.
1
SPEAKER_00
I highly recommend it, MyEyesense.
1
SPEAKER_00
And it says that, according to sleep experts, darkness helps to stimulate the production of melatonin,
1
SPEAKER_00
a hormone that helps you fall asleep quickly.
1
SPEAKER_00
It also helps to keep you asleep until you complete all sleeping cycles.
1
SPEAKER_00
I remember when I used to sleep without blinds, although I loved waking up to the bright sun pouring in, obviously I didn t get the deep sleep and the length of sleep that I actually wanted.
1
SPEAKER_00
What I also found was that when I had other light sources that were flickering or coming on or whatever it may have been,
1
SPEAKER_00
What that did is that it disturbed my sleep.
1
SPEAKER_00
And on top of that, to go a step further, when you re in your home, this is something that annoyed me for a long time with Radhi.
1
SPEAKER_00
Radhi really doesn t like sitting in bright places, as in with the lights on, she loves natural light.
1
SPEAKER_00
But then when it gets darker at night, she ll always want all these dim lights.
1
SPEAKER_00
And I really didn t like dim lights, so I went and got her some really nice lamps that I put on, and of course, candles.
1
SPEAKER_00
And I ve realized that she s so right, that you can actually start preparing your body and your mind for sleep the darker it gets.
1
SPEAKER_00
Now, what we often do is we turn off all the lights and we turn on the TV.
1
SPEAKER_00
And that blue light, of course, we ve heard about that before, that s not helping us prepare for sleep.
1
SPEAKER_00
But if you re having a conversation, if you re hanging out and you just have dim lights on or a couple of lamps, it actually starts preparing your body and mind for sleep.
1
SPEAKER_00
The study from EyeSense goes on to say, additionally, darkness also promotes relaxation.
1
SPEAKER_00
which helps you fall asleep quickly.
1
SPEAKER_00
The brain is very sensitive and can detect even the slightest amount of light and stop the production of melatonin, which plays a huge role in helping you get quality sleep.
1
SPEAKER_00
Therefore, next time you go to bed, ensure that you switch off all the lights to make it easier to fall asleep.
1
SPEAKER_00
It goes on to say that sleeping in darkness can help to enhance your overall health and well-being.
1
SPEAKER_00
Several studies have shown that sleeping in light can increase your body weight up to 50%.
1
SPEAKER_00
And according to experts, light could alter your metabolic process by slowing it down.
1
SPEAKER_00
This means that your body will not be able to convert fat into energy.
1
SPEAKER_00
This could lead to weight gain.
1
SPEAKER_00
On the other hand, sleeping in a dark room promotes fast metabolism, meaning your body will burn more calories, thus allowing you to maintain a healthy weight.
1
SPEAKER_00
Again, this is all about living a healthy life, and I think it s so important to understand how so many of these things are not only making you feel like you re sleeping better, they re converting that fat into energy and therefore having more energy throughout the day.
1
SPEAKER_00
Now, point number five is all about circadian rhythms.
1
SPEAKER_00
And I think we ve been hearing a lot about this.
1
SPEAKER_00
Circadian rhythms, for anyone who doesn t know, are physical, mental, and behavioral changes that follow a 24-hour cycle.
1
SPEAKER_00
These natural processes respond primarily to light and dark and affect most living things, including animals, plants, microbes.
1
SPEAKER_00
And circadian rhythms, the study says, can influence important functions in our bodies, such as hormone release, eating habits, digestion, and body temperature.
1
SPEAKER_00
So the way this works, and the fastest way it works, is to recognize that your circadian clock is most sensitive to light at the following times.
1
SPEAKER_00
About one hour after waking up in the morning, this is one of the reasons why I like to get out on a hike
1
SPEAKER_00
in that time zone because i m getting outdoors i m getting sunlight and even though sometimes i have to wear sunglasses in the morning i ll make sure to spend a couple of minutes exposing myself to the sunlight obviously not directly but the light that
2
SPEAKER_01
that s coming.
2
SPEAKER_01
The second thing is about two hours before your bedtime and the third is throughout the night.
2
SPEAKER_01
So when you get bright light in the morning, this is from Very Well Health, it can help you feel more alert during the day and has a later effect that helps you to feel sleepy in the evening and fall asleep faster.
2
SPEAKER_01
However, if you re exposed to bright light within two hours of your bedtime, it can make you less sleepy and fall asleep later, right?
2
SPEAKER_01
So you want to focus on getting that exposure to sunlight one hour from when you wake up, but not two hours before you go to bed.
2
SPEAKER_01
Now, these are some of the ways that sunlight affects your body.
2
SPEAKER_01
First thing in the morning, your body makes a stress hormone called cortisol.
2
SPEAKER_01
Having too much of this hormone at night can keep you awake.
2
SPEAKER_01
Sunlight helps your body make a brain chemical called serotonin that plays an important role in your well-being.
2
SPEAKER_01
So please do not underestimate the power of sunlight.
2
SPEAKER_01
And you may be saying, Jay, I don t live in a sunny place.
2
SPEAKER_01
But just being out there in the light,
2
SPEAKER_01
is so important, right?
2
SPEAKER_01
So needed.
2
SPEAKER_01
And please, please, please don t underestimate it.
2
SPEAKER_01
And hopefully you ll be able to find some sunlight on any given day.
2
SPEAKER_01
And just being outdoors will make a big difference.
2
SPEAKER_03
Parents, ready to discover a new educational and interactive podcast for kids?
2
SPEAKER_03
Join Stories for Kids by Lingokids, where episodes are packed with fun activities.
2
SPEAKER_03
Right, Elliot?
2
SPEAKER_03
Oh, yes!
2
SPEAKER_03
We learned how to recycle at the beach.
2
SPEAKER_03
That was great fun!
2
SPEAKER_03
Cowie, what do you say?
2
SPEAKER_03
It was!
2
SPEAKER_03
And that time when we did the science experiment and Billy made raisins dance!
2
SPEAKER_03
That is so cool, Billy!
2
SPEAKER_03
He did!
2
SPEAKER_03
Not to mention when a certain Elliot took up swimming classes with Lisa.
2
SPEAKER_03
That was me!
2
SPEAKER_03
Bet you can t catch me!
2
SPEAKER_03
I m going to get you!
2
SPEAKER_03
All this fun and more in our Stories for Kids.
2
SPEAKER_03
Lingo Kids  Stories for Kids is now available on Story Button, the kid-friendly device for screenless podcast listening.
2
SPEAKER_03
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
2
SPEAKER_00
The Therapy for Black Girls podcast is an NAACP and Webby Award winning podcast dedicated to all things mental health, personal development, and all of the small decisions we can make to become the best possible versions of ourselves.
2
SPEAKER_00
Here, we have the conversations that help black women decipher how their past inform who they are today.
2
SPEAKER_00
and use that information to decide who they want to be moving forward.
2
SPEAKER_00
We chat about things like how to establish routines that center self-care, what burnout looks and feels like, and defining what aspects of our lives are making us happy and what parts are holding us back.
2
SPEAKER_00
I m your host, Dr. Joy Harden-Bradford, a licensed psychologist in Atlanta, Georgia.
2
SPEAKER_00
And I can t wait for you to join the conversation every Wednesday.
2
SPEAKER_00
Listen to the Therapy for Black Girls podcast on the iHeart Radio app, Apple Podcasts, or wherever you get your podcasts.
2
SPEAKER_00
Take good care, and we ll see you there.
2
SPEAKER_02
Get emotional with me, Radhi Devlukia, in my new podcast, A Really Good Cry.
2
SPEAKER_02
We re going to talk about and go through all the things that are sometimes difficult to process alone.
2
SPEAKER_02
We re going to go over how to regulate your emotions, diving deep into holistic personal development, and just building your mindset to have a happier, healthier life.
2
SPEAKER_02
We re going to be talking with some of my best friends.
2
SPEAKER_02
I didn t know we were going to go there.
2
SPEAKER_02
people that I admire.
2
SPEAKER_02
When we say listen to your body, really tune in to what s going on.
2
SPEAKER_02
Authors of books that have changed my life.
2
SPEAKER_02
Now you re talking about sympathy, which is different than empathy.
2
SPEAKER_02
And basically have conversations that can help us get through this crazy thing we call life.
2
SPEAKER_02
I already believe in myself.
2
SPEAKER_02
I already see myself.
2
SPEAKER_02
And so when people give me an opportunity, I m just like,
2
SPEAKER_02
Oh great, you see me too!
2
SPEAKER_02
We ll laugh together, we ll cry together, and find a way through all of our emotions.
2
SPEAKER_02
Never forget, it s okay to cry, as long as you make it a really good one.
2
SPEAKER_02
Listen to A Really Good Cry with Radhi Devlukia on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
2
SPEAKER_01
Now I also want to talk about comfort being such an important part of getting better sleep.
2
SPEAKER_01
And one of the biggest ways is genuinely getting a good mattress.
2
SPEAKER_01
And a few questions to think about.
2
SPEAKER_01
How long have you had it?
2
SPEAKER_01
When was the last time you changed it?
2
SPEAKER_01
Now 5-7 years is the average life of a mattress, and having a good mattress for your needs and preferences will not only help with everything else I ve said before, whether it s the temperature, whether it s the comfort, whether it makes you feel like you re relaxing, and investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains,
2
SPEAKER_01
And you want to make sure that your sheets and blankets play a major role.
2
SPEAKER_01
And therefore, you want to make sure that it s a material that you like.
2
SPEAKER_01
I remember Radhi is always testing out different materials.
2
SPEAKER_01
And there was some materials that I didn t enjoy getting into bed at night.
2
SPEAKER_01
And even changing the material made such a difference to my mindset.
2
SPEAKER_01
And so I would highly recommend that.
2
SPEAKER_01
I know that I ve been using a DreamCloud mattress for a long time.
2
SPEAKER_01
And I found it to be really premium materials, really good quality.
2
SPEAKER_01
And I m really glad that we invested in that.
2
SPEAKER_01
Now point number seven, this is one of my favorite ones and I used this a lot when I had my hernia surgery.
2
SPEAKER_01
So when I had my hernia surgery, I really struggled to sleep because I couldn t sleep on either of my sides.
2
SPEAKER_01
And I slept on my back and I felt a lot of pain on my back because my back was taking so much of the responsibility of carrying me.
2
SPEAKER_01
And I really used Yoga Nidra more than ever.
2
SPEAKER_01
And Yoga Nidra works with the autonomic nervous system.
2
SPEAKER_01
And the autonomic nervous system regulates processes of the body that take place without a conscious effort.
2
SPEAKER_01
For example, heartbeat, breathing, digestion, and blood flow.
2
SPEAKER_01
And this system also includes the sympathetic and parasympathetic nervous system.
2
SPEAKER_01
Now, if you just want to know more about it, I honestly recommend just typing in Yoganidra on Calm.
2
SPEAKER_01
There s a beautiful Yoganidra there.
2
SPEAKER_01
Or typing in Yoganidra on YouTube.
2
SPEAKER_01
And as soon as you find it, just try it out.
2
SPEAKER_01
That s the best way to explain it.
2
SPEAKER_01
It can get really heady to figure it out.
2
SPEAKER_01
And you may want to proceed this with a deep breathing exercise to help you fall asleep.
2
SPEAKER_01
Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, your blood pressure and stress levels to help you drift off to sleep.
2
SPEAKER_01
You could also try a body scan exercise to help you fall asleep, paying attention to different parts of your body, even expressing them gratitude and letting them switch off, removing any tension and breathing through them.
2
SPEAKER_01
So that s been a really, really powerful way.
2
SPEAKER_01
What s really interesting is that the military sleep method has been popularized on social media in recent years with many people claiming it can help you fall asleep within two minutes.
2
SPEAKER_01
First appearing in Bud Winter s 1981 book Relax and Win Championship Performance, the military method combines several proven relaxation techniques like the deep breathing and body scan exercise in case you want to check out more.
2
SPEAKER_01
And the final thing I want to share with you was a brilliant article I read on Healthline, which was all about sleep positions.
2
SPEAKER_01
Now they had this brilliant table that I m going to walk you through in this article.
2
SPEAKER_01
And it was saying, let s say your concern is lower back pain.
2
SPEAKER_01
The positions to try are side, fetal or back.
2
SPEAKER_01
And it says, when sleeping on your side, try placing a pillow between your knees to help with spine alignment.
2
SPEAKER_01
I again used this a lot when I had my hernia surgery.
2
SPEAKER_01
Putting them below my knees while I was on my back allowed me to take some of that strain off my back.
2
SPEAKER_01
Now, let s say your concern, Healthline says, is neck pain.
2
SPEAKER_01
Positions to try are back and side.
2
SPEAKER_01
And it says use a thicker pillow if sleeping on your side and a thinner pillow when sleeping on your back.
2
SPEAKER_01
Again, this is something I ve personally practiced.
2
SPEAKER_01
I sleep on a much thinner pillow now as I usually sleep on my back.
2
SPEAKER_01
Now, let s say your concern is sleep apnea or snoring.
2
SPEAKER_01
It recommends side, fetal or stomach position.
2
SPEAKER_01
And it says if sleeping on your stomach, try putting a pillow under your pelvis and consider using a thinner pillow under your head.
2
SPEAKER_01
Now, let s say you ve experienced acid reflux.
2
SPEAKER_01
This is something I ve had in the past.
2
SPEAKER_01
It recommends sleeping on your side and I would add your left side.
2
SPEAKER_01
When you are struggling with digestion or bloating or acid reflux, sleep on your left side.
2
SPEAKER_01
Now let s say you re pregnant.
2
SPEAKER_01
Healthline says fetal or side.
2
SPEAKER_01
Experiment with using a body pillow or wedge pillow for added comfort.
2
SPEAKER_01
Now let s say you have sinus congestion.
2
SPEAKER_01
I love this table from Healthline.
2
SPEAKER_01
It says sleep on your back.
2
SPEAKER_01
Prop your head up with an extra pillow to help with drainage.
2
SPEAKER_01
And if you have hip or knee pain, sleep on your back.
2
SPEAKER_01
Try placing a pillow under your knees to take pressure off your spine.
2
SPEAKER_01
These are the eight strategies for deeper sleep and boosting your energy all day.
2
SPEAKER_01
I can t wait for you to try them out.
2
SPEAKER_01
Thank you so much for tuning in.
2
SPEAKER_01
And I want to remind you that this episode was brought to you by DreamCloudSleep.com and you can use the code J for 40% off plus an additional $50 off any mattress purchase at DreamCloud, the world s most luxury mattress.
2
SPEAKER_01
Check it out.
3
SPEAKER_02
The Black Effect presents Family Therapy, and I m your host, Elliot Connick.
3
SPEAKER_02
Jay is the woman in this dynamic who is currently co-parenting two young boys with her former partner, David.
3
SPEAKER_00
David, he is a leader.
3
SPEAKER_00
He just don t want to leave me.
3
SPEAKER_02
But how do you lead a woman?
3
SPEAKER_02
How do you lead in a relationship?
3
SPEAKER_02
Like, what s the blue part?
3
SPEAKER_02
David, you just asked the most important question.
3
SPEAKER_02
Listen to Family Therapy on the Black Effect podcast network, iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
3
SPEAKER_01
Discover a new educational and interactive podcast, Stories for Kids by Lingokids.
3
SPEAKER_01
Our episodes are packed with fun activities.
3
SPEAKER_01
Right, Elliot?
3
SPEAKER_01
Oh, yes.
3
SPEAKER_01
We went shape hunting around the block, and we found spheres and cubes on the street.
3
SPEAKER_01
That was great fun.
3
SPEAKER_01
Join Stories for Kids, the Lingokids podcast, inspiring you to learn while having fun.
3
SPEAKER_01
Listen to Stories for Kids on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
3
SPEAKER_00
Hey, everybody, welcome to Across Generations, where the voices of Black women unite.
3
SPEAKER_00
I m your host, Tiffany Cross.
3
SPEAKER_00
Join me and be a part of sisterhood, friendship, wisdom, and laughter.
3
SPEAKER_00
We gather a seasoned elder, myself as the middle generation, and a vibrant young soul for engaging intergenerational conversations, prepare to engage or hear perspectives that literally no one else has had.
3
SPEAKER_00
Listen to Across Generations podcasts on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.