In this episode, Pam and Sarah discuss various strategies and habits for improving sleep quality. They share their different perspectives on sleep and their natural sleep schedules.
They share their nighttime routines. Sarah's is more traditional with reading, magnesium, and journaling. Pam's is weirder and includes the use of nose strips and mouth tape for better breathing during sleep. They emphasize the importance of establishing a sleep routine and respecting one's sleep needs.
They also explore the benefits of sunlight exposure in the morning for regulating the circadian rhythm. The conversation covers the role of exercise, supplements, and engaging the brain with specific tasks to aid in falling asleep. Additionally, they provide tips for dealing with middle-of-the-night wakefulness, such as changing location and practicing self-compassion.
Takeaways

Sleep is essential for overall well-being and affects various aspects of life.
Everyone has different natural sleep schedules and preferences.
Respecting sleep and creating a consistent bedtime routine can improve sleep quality.
Avoiding caffeine and alcohol in the evening, lowering the bedroom temperature, and exercising regularly can contribute to better sleep.
Personalized nighttime routines can enhance sleep quality.
Expose yourself to sunlight in the morning to regulate your circadian rhythm.
Incorporate exercise into your morning routine to promote better sleep.
Consider supplements if needed.
Engage your brain with complex tasks, such as counting or listing items, to help fall asleep. Listen for Pam's "weird trick" for falling asleep.
If you experience middle-of-the-night wakefulness, try changing your location and practice self-compassion.

Ver todos los episodios