#118 9 Sleep Fixes You Can Start Tonight (For a Better Tomorrow)
Ah sleep, it's often the holy grail of perimenopause and post-menopause.
It has to do with a myriad of changes in your body. And it can affect so much: how you look, feel and produce in the world.
If sleep's a problem for you Jenna shares some tips and tricks to support you.
In this episode, she talks about:
How is your sleep? (0:44)
A growing global epidemic (0:58)
Sleep in perimenopause and post-menopause (1:12)
Why We Sleep by neuroscientist Matthew Walker PhD (1:51)
The shorter your sleep, the shorter your lifespan (3:12)
Sleep and weight gain (3:33)
Impact on our lives of sleep deprivation (6:52)
The circadian rhythm and melatonin (7:29)
What is adenosine and why should you care? (9:27)
How much sleep is enough? (10:10)
What can lack of sleep cause? (12:30)
What can you do to improve your sleep? (13:23)
Get up early, go to bed early and be consistent (13:44)
Turn off screens (14:48)
Embrace the morning light (16:42)
With the right timing, light can be your sleep BFF (17:23)
Lux levels explained (18:05)
Why turn off computers, mobiles and TVs? (20:14)
Magnesium (22:13)
High magnesium, melatonin and tryptophan foods (23:28)
Caffeine and alcohol (27:10)
Epsom salt bath (27:56)
Calm your racing mind (29:11)
Yoga Nidra (30:25)
Saffron for sleep (32:36)
Why We Sleep by Dr Matthew Walker PhD (33:45)
Episode Resources:
Get a copy of Why We Sleep by neuroscientist Mathew Walker here
Study and obesity research
Sleep Expert Jane Wrigglesworth HowToSleepWell.org
For the f.lux app click here
Convert Watts to lux calculator rapidtables.com
Absolute essential aromatherapy oils here
More about Epsom salt baths here
The Surrender Experiment by Martin A Seligman here
Find beautiful Yoga Nidra experiences here
Learn more about Merry PeriĀ® and Perky PostĀ® with affronĀ® here
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Disclaimer:Our Mini Pauses are for information purposes only. They come from a holistic vantage point and from collating (often conflicting) scientific data if itās available. They should not take the place of medical advice.
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