Sleep well, live well: expert tips for restful nights and productive days - with Terry Cralle, RN

Sep 12, 2023

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#162 - Terry Cralle is a Registered Nurse, clinical sleep health specialist and co-author of two sleep-related books. She explains the effects sleep has on your body and mind, how to optimise your sleep environment to improve your sleep quality, and the benefits of having a sleep routine.

What you'll learn

[2:15] How to get back to sleep when you wake up in the middle of the night.
[3:02] The way your brain chemistry changes throughout the day.
[4:57] The ‘brain dump’ technique to calm your mind before bed.
[6:45] How to optimise your bedroom for sleep.
[7:07] What causes people to wake up in the middle of the night.
[7:53] The impact sleep has on your well-being and health.
[10:36] The negative perception modern society has around sleep.
[12:03] How many hours of sleep a human adult needs.
[15:05] The danger of getting too much sleep.
[16:00] The benefits of using a sleep tracker.
[17:15] How to repay “sleep debt” and the problems with ‘yoyo sleeping’.
[18:30] How sleep deprivation affects the body.
[20:30] The origin of the human sleep cycle.
[22:05] The research around the benefits of napping.
[23:30] The risk and danger of sleep inertia.
[25:58] How to know if there is an issue with your sleep.
[28:15] Why you need to start your sleep routine in the morning.
[29:40] How exercising in the evening affects your sleep.
[31:09] How sleep deprivation can affect your food cravings.
[32:14] The benefits of having a bedtime routine.
[33:25] How to maximise your melatonin production before bed.
[34:50] How toothpaste can affect your sleep cycle.
[35:42] Lighting hacks to improve your sleep.
[36:26] Why reading a book helps you go to sleep.
[37:10] How blackout blinds can help your sleep quality.
[38:32] The modernisation of sleep masks.
[39:30] How to create a good sleeping environment if you're scared of the dark.
[41:00] How to stop noise from disrupting your sleep.
[42:20] How your partner affects your sleep.
[43:20] The advancements in mattress technology.
[44:00] The effect sleep apnea has on people.
[47:10] The easiest way to improve your sleep habits.

Resources mentioned in this episode (some of these are affiliate links and we may get a commission in the event that you make a purchase - this helps us to cover our expenses and is at no additional cost to you):

For the show notes for this episode, including a full transcript and links to all the resources mentioned, visit:

https://changeworklife.com/sleep-well-live-well-expert-tips-for-restful-nights-and-productive-days/

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