Sleep Easy

This is our first podcast and it’s all about the benefits of getting your best sleep. Let’s start up with the good news and go from there. Harnessing the gifts of quality, optimised sleep is the most important priority you could have, in my opinion. These are my opinions based on latest research as part of my PhD studies into insomnia and sleep research, and is not meant to replace medical advice. Always do your own research and update yourself with the latest and with what matches your lifestyle.

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Episodes

Thursday Dec 01, 2022

Show-notes coming up! 

Thursday Dec 01, 2022

5 Minute Reset Meditation Practice  We often feel overwhelmed or stressed in our daily lives because we have too many things on our to-do lists. It’s crucial to find the time to take care of yourself. Focusing on your well-being will help you be more productive and happy. When we are overwhelmed in the course of our daily activities, it can be challenging to find the time to practice meditation at this moment, and this is where the five-minute reset meditation practice comes in handy. This five-minute reset meditation practice is designed to help you get more out of your next few hours with greater ease and joy. Taking a break for a few minutes significantly impacts your ability to create the next few hours with intention, clarity, focus, and directed energy, thus helping you be more productive. You can practice the five-minute reset meditation practice with the following simple steps. Tune in! During this episode, you will learn the following; [00:15] The purpose of the 5min reset meditation practice[00:32] How to practice the reset meditation exercise in simple steps[01:15] #1 Remove all possible distractions and sit down by yourself[01:32] #2 Allow yourself to feel the support of the chair you are sitting on[01:39] #3 Gently close your eyes, allowing your eyelids to become heavy & relaxed[01:48] #4 Take three deep breaths by slowly inhaling through the nose while letting your belly expand with air and gently pause[02:01] #5 As you exhale through your nose, let your belly relax and drop your shoulders down into gravity and relax[02:47] #6 Continue to softly and deeply breathe in and out through your nose and allow your whole face to soften now[03:21] #7 As you breathe in and out slowly, relax your neck muscles[03:28] #8 Let your shoulders relax more and more, and allow the right upper arm and the right lower arm to relax[03:43] #9 Allow the relaxation to flow through into your right hand down into your fingers[04:06] #10 Now allow the left upper arm to drop down into gravity and relax[04:24] #11 Feel that relaxation flow down through the left hand, making your fingers relax[04:46] #12 Feel the relaxation flow down your chest, allowing the breath to become easier and easier for you now[04:56] #13 Feel the relaxation flowing down into your belly, making it so soft[05:04] #14 Feel it flowing down through your hips relaxing, and down into your thighs as it flows out into the right and left thighs[05:21] #15 Feel this relaxation flow through both kneecaps and into both tops of the feet, the heels, soles of the feet, and all the way to your toes[06:12] #16 Finish the exercise with three energising and activating breaths Notable Quotes● “In a relaxation phase, you are actually in the genius zone. You are moreproductive, clear, and effective.” [06:00] Remember to Subscribe, Rate, Review, Like, and Share! Let’s Connect! Follow Sabine Christelli on her:● Website: https://www.sabinechristelli.com/● Twitter: https://twitter.com/kundalinistudio● Instagram: https://www.instagram.com/sabine_christelli/● Facebook: https://www.facebook.com/womenswholisticyoga?_rdc=2&_rdr● YouTube: https://www.youtube.com/channel/UC2u2Fha7O1osfE0kzR9nRpw● Linktr.ee: https://linktr.ee/inspiration

Thursday Dec 01, 2022

Tips to Discover the Best Ways To Get  Your Ultimate Sleep Everyone knows that a good night's sleep is essential for our health, but many of us still don't get enough of it. According to the Sleep Health Foundation, the average person sleeps six and a half hours per night, and that's not enough!   We need full seven-to-nine hours of sleep every night to stay healthy and keep our minds sharp. Not getting enough sleep can lead to weight gain, memory loss, increased risk of depression, and even death.   So how can we get more sleep? In this episode, Sabine, the podcast host, shares tips on how to make the most out of your sleep and discover ways to harness the gifts of healthy, rejuvenating sleep. She also explains a visualization practice to help you with sleep. Tune in to learn more!   Timestamps [00:18] Principles of sleep hygiene [00:55] General sleep hygiene consideration [01:22] 1# Setting a sleeping routine [01:46] 2# Setting a sleeping ritual [02:09] 3# Reducing your intake and influence of stimulants [02:32] 4# Reducing stress [02:51] 5# Exercising in the morning and during the evening [03:26] 6# Limiting electronics in the evening [03:41] 7# Getting the blue light blockers [03:58] 8# Getting good morning and evening sunlight [04:16] 9# Keeping your bedroom a sanctuary [04:55] 10# Choosing natural fibers and fabrics for your bedding and clothing [05:19] 11# Journaling what you are grateful for [05:57] 12# Infrared sauna [06:00] 13# Herbal tea [06:15] 14# Meditation to calm down [06:41] 15# A hot shower before bed   Notable quotes: “Going to bed at the same time every night can program you and help you make the most out of your sleep.” “Getting good morning and evening sunlight onto your eyes and skin can help set your circadian rhythm and help you fall asleep in the evening.” Connect with Sabine: Facebook: https://web.facebook.com/womenswholisticyoga?_rdc=1&_rdr Website: https://www.sabinechristelli.com/          

Thursday Dec 01, 2022

Discovering Your Chronotype for Better Sleep with Sabine Christelli Sleep is vital for boosting productivity and creativity levels. It helps us to stay healthy, feel refreshed and be productive. The amount of sleep that is needed for people depends on their chronotype. It is thus important to understand your body’s natural sleep cycle and ensure you get the right amount of sleep for your chronotype. But how much sleep do we need? Welcome to another amazing episode of the Sleep Easy podcast with your host Sabine Christelli. In this episode, Sabine talks about chronotypes and why they are important. Moreover, she shares the recommended amount of sleep by age and how to figure out how many hours of sleep you need. Additionally, Sabine shares tips to help you initiate sleep in a much easier and more natural way.  Tune in!   During this episode, you will learn about: [00:02] Introduction to the episode [00:52] Today’s focus; Chronotypes and discovering your ideal amount of sleep [01:24] Recommended amount of sleep by age [02:20] Temporary causes of oversleeping [03:29] How to figure out how many hours of sleep you need [06:56] What is a chronotype? [08:52] Why chronotypes are important [10:36] The 4 types of chronotypes and their unique properties [10:47] #1 Dolphin chronotype [11:24] #2 Lion chronotype [12:02] #3 Bear chronotype [12:47] #4 Wolf chronotype [13:22] Can you change your chronotype? [14:59] Tip to help you calm the mind and regulate your sleep [17:03] Tips to help you initiate sleep in a much easier and more natural way   Tips to help you initiate sleep in a much easier and more natural way Discover and explore your chronotype Sleep at the same time every night Reduce coffee and stimulants after midday  Notable Quotes “Early to bed, early to rise.” [11:37]               Love the show? Subscribe, Rate, Review, Like, and Share!     Let’s Connect! Follow Sabine Christelli on her: Website: https://www.sabinechristelli.com/ Twitter: https://twitter.com/kundalinistudio Instagram: https://www.instagram.com/sabine_christelli/ Facebook: https://www.facebook.com/womenswholisticyoga?_rdc=2&_rdr YouTube: https://www.youtube.com/channel/UC2u2Fha7O1osfE0kzR9nRpw Linktr.ee: https://linktr.ee/inspiration

Sunday Oct 23, 2022

Why Your Sleep Matters and How To Get Better Sleep We all need sleep to function at our best. But even though we spend more than a third of our lives asleep, many of us don't get enough of it. In fact, an estimated 25 million Americans suffer from chronic sleep disorders such as insomnia or obstructive sleep apnea. In today's bite-sized episode of empowering you to sleep well, we will take a look at how much sleep we actually need, the signs and symptoms of not getting enough sleep and of getting too much sleep, and also look at the developments you can prevent by getting good sleep as a priority. Did you know that too much sleep can hinder your thriving? We will have an exercise as a direct experience to help you with sleep. And you will discover three tips to add to your smorgasbord of choices that you could explore and implement to achieve better sleep quality and duration. Key Highlights [01:04] Introducing today’s episode [02:06] How much sleep do we really need? [03:18] How much sleep is too much? And what are the effects of oversleeping? [05:58] Signs of excessing sleeping [06:33] What happens when we don’t get enough sleep?          #1: heightened risks of diabetes type II          #2: heightened risk of high blood pressure.          #3: impaired memory and cognition          #4: heightened risk for heart disease          #5: heightened risk of weight gain          #6: weakened immune system [09:46] Breathing technique to help you get quality sleep [13:41] Easy and useful tips to enhance the quality and duration of your sleep Resources Connect with Sabine: Facebook: https://web.facebook.com/womenswholisticyoga?_rdc=1&_rdr Website: https://www.sabinechristelli.com/   Mentioned Resources How Much Sleep do we really need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need Breath of Life: The Respiratory Vagal Stimulation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/

Wednesday Oct 12, 2022

Welcome to the first episode of the Sleep Easy Podcast! Join your host Sabine Christelli, a yoga teacher, master NLP practitioner, hypnotherapist & graduate certificate in sleep science, to get tips from both the ancient wisdoms and latest science that will help you get the best possible sleep.   We spend a third of our life in this mysterious state called sleep. Essentially, sleep is the time when we repair ourselves, mind and body. Sleep affects everything we do: our performance, our mindset, our energy levels, your ability to recover and move forward. In today’s episode, Sabine is sharing with you the amazing benefits and the true power of quality sleep!   In today’s episode, we cover:   [00:01:13] How sleep affects our energy levels and our mental functions [00:02:22] Why sleep is crucial for our immune system and stress relief [00:03:26] Connections between our sleep and our weight [00:04:00] A breathing practice that can help you sleep [00:05:23] Three simple tips for better sleep   Resources Mentioned:   For more info, visit Sabine’s website https://www.sabinechristelli.com/ Women's Wholistic Yoga Studio on FB https://www.facebook.com/womenswholisticyoga   [00:00:00] Hi, I'm Sabine and welcome to my podcast Sleep Easy, full of tips from the ancient wisdoms and latest in science to help you apply the information which will help you to get the best possible sleep. I'm super pumped about sharing all the information I have from my background as a yoga teacher, master NLP practitioner, hypnotherapist, and with a graduate certificate in sleep science. Enjoy the show and remember, these are just my opinions. Adding to your smorgasboard of information available for you and your choices. Seek medical advice if required. Considering you spend one third of your life in bed in this mysterious state called sleep, I think it is fantastic to start the first episode with talking about the benefits of good sleep. So, sleep is basically a time [00:01:00] when you really repair yourself. You repair your body, you integrate the mind in your experiences. So, in a nutshell, the benefits are massive. Let's begin with a simple start. First of all, when you sleep and you restore the body and your mental processes, this will help you improve your energy levels. It will affect your mood. Because quality of sleep will promote all the integration so that you feel clear in your mind. It affects cardiac health positively because it slows down your heart rate and blood pressure decreases. It also ensures that your blood sugar levels are regulated, which is super important if you want to avoid being a diabetic as well. It helps regulate the hormone insulin. Good sleep means that your mental function is improved. Memory consolidation is happening. You're updating new [00:02:00] neurological connections that have happened during the day. Remember, neuroplasticity: an amazing topic. There's this restructuring going on, which means that later on in the day, you will respond quicker, have more clarity & learning has been integrated. You are able to integrate new knowledge and enjoy increased performance. Good sleep also helps to benefit your immune system. A restorative night’s sleep is so powerful because all the systems are repaired and it helps you by releasing growth hormone, which repairs tissues and cells. Cytokines are produced during sleep, which will support a healthy immune system. Good sleep helps you with stress relief. When you sleep well, you wake up feeling refreshed and you can manage any stress so much better. There's no leftover from before and you can step into your day with clarity. Good sleep also helps [00:03:00] with athletic performance overall because athletic recovery is super important so that the body can function at its highest. Again, human growth hormone is involved and secreted during sleep. This will then help you to be in good shape and increase your performance and reduce the idea and possibility of injuries. How good is that? Weight. When you are getting good enough sleep, you are able to feel that you can manage your intake of food. Basically, when you sleep, you, you suppress the secretion of lectins. And these are basically reducing the production of an appetite stimulant called gherlin. This is really important. That's why you get more munchies and crave more foods when you have less sleep and it becomes almost uncontrollable.[00:04:00] And just as a little bonus gift, I'm just going to include a small breathing practice that will help you with sleep. Breathing in through the nose, nice and slow. Breathing out through the nose, relaxing your shoulders and face. Breathing in, letting your belly expand, breathing out. Slowly through the nose, relaxing your belly back towards the spine, breathing in gently through the nose, belly expands, breathing out, dropping the shoulders, relaxing the face. Simple moments [00:05:00] like these can just help you to slow down and begin the relaxation process, because falling asleep is a process and little things can make all the difference, just like breathing practices. Thank you for listening. So we're gonna end this show with three simple tips that are easy to apply because there are different levels of changing your life to get better sleep. Level one, two, and three. Level one are easy ones that you could apply every day. So number one. Try magnesium if you don't already. Taking magnesium can really help with sleep, and I'll go into more details in different episodes about how that works. Morning sunlight can really make a difference. It sets your circadian rhythm and it'll help you to sleep easier at night. Getting some morning sun on into your eyes, on your body. Super [00:06:00] powerful. A walk in nature with evening sunlight is ideal. Is really helpful again, to set your circadian rhythm so that it's much, much easier and natural to fall asleep at night. There's a beautiful mechanism behind that, which I will discuss in further podcasts. Thank you for listening to this episode. See you next time and remember to like, share and comment, and of course, get some good sleep.[00:07:00] [00:08:00]    

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Sleep Easy

“As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation,

self-care, and sleep.”

-Akiroq Brost

 

“If you are not naturally waking up at sunrise,

then it is likely you have

some form of Circadian

Rhythm Disorder.”

-Steven Magee

 

“Timing your sleep is like timing an investment in the stock market – it doesn’t matter how much you invest; it matters when you invest.” (Renowned neurologist Kulreet Chaudhary, M.D.)

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