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Ep. 10 Anyone for Tea or Coffee?
What we DrinkIn this week’s episode I delve into the world of coffee, tea, alcohol, energy drinks and look at how our choices can have powerful effects on our health. That can be very health protective or very destructive for our health and sleep. What’s right for me?Do you have the "coffee gene"? Find out what your tolerances are. I help you develop the best strategy for you. As an avid coffee lover, I teach you how much and when is the best time for coffee, we also talk about the multiple benefits of Tea and Cacao and other drinks. I wanted to use the space here to cite a vast body of research papers to back up all the claims either positive or negative. Please leave your comments or questions as always! Energy Drink StudiesHiggins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: content and safety. Mayo Clinic Proceedings, 85(11), 1033-1041.Shah, S. A., Szeto, A. H., Farewell, R., Shek, A., Fan, D., Quach, K. N., ... & Bhattacharyya, M. (2016). Impact of high volume energy drink consumption on electrocardiographic and blood pressure parameters: A randomized trial. Journal of the American Heart Association, 5(9), e002051.Fletcher, E. A., Lacey, C. S., Aaron, M., Kolasa, M., Occiano, A., & Shah, S. A. (2017). Randomized controlled trial of high-volume energy drink versus caffeine consumption on ECG and hemodynamic parameters. Journal of the American Heart Association, 6(5), e004448.Howard, M. A., & Marczinski, C. A. (2010). Acute effects of a glucose energy drink on behavioral control. Experimental and Clinical Psychopharmacology, 18(6), 553.Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology, 13(1), 71-88.Watson, E. J., Coates, A. M., Banks, S., & Kohler, M. J. (2015). Total sleep time remains reduced more than 4 days after a single night of sleep restriction. Journal of Sleep Research, 24(5), 548-554.Narain, A., Kwok, C. S., & Mamas, M. A. (2016). Soft drinks and sweetened beverages and the risk of cardiovascular disease and mortality: a systematic review and meta-analysis. International Journal of Clinical Practice, 70(9), 791-805.Malik, V. S., Pan, A., Willett, W. C., & Hu, F. B. (2013). Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(4), 1084-1102.Clauson, K. A., Shields, K. M., McQueen, C. E., & Persad, N. (2008). Safety issues associated with commercially available energy drinks. Journal of the American Pharmacists Association, 48(3), e55-e63.Marczinski, C. A., & Fillmore, M. T. (2014). Energy drinks mixed with alcohol: what are the risks? Nutrition Reviews, 72(suppl_1), 98-107.Curran, C. P., Marczinski, C. A., & Fagerstrom, E. (2021). Prevalence and characteristics of energy drink consumption in a college sample. Journal of American College Health, 69(3), 254-261.Cacao Study -Cosmos Study Sesso HD, et al; COSMOS Research Group. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial. Am J Clin Nutr. 2022 Jun 7;115(6):1490-1500. doi: 10.1093/ajcn/nqac055. PMID: 35294962; PMCID: PMC9170467.Green TeaMusial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins. Int J Mol Sci. 2020 Mar 4;21(5):1744. doi: 10.3390/ijms21051744. PMID: 32143309; PMCID: PMC7084675.
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Ep. 9 Snoring
Snoring! Snoring can have a very powerful and negative effect on our sleep, our lives and our relationships! The most important part of the episodes is looking at prevention and treatment of snoring: Snoring Prevention1. Lifestyle changesTo treat your snoring, your doctor likely will first recommend lifestyle changes, such as:· Losing weight -weight loss· Avoiding alcohol close to bedtime· Stop smoking· Treating nasal congestion· Avoiding sleep deprivation· Avoiding sleeping on your back· Elevate the head of your bed· Nose breathing to give more integrity to nasal tissues· Get checked for nasal polyps. 2. Oral ExercisesWhat are these? These are exercises for your tongue, mouth and neck muscles that will strengthen them and prevent them from falling back your throat at night while you sleep. Link: https://www.youtube.com/watch?v=Iqhts06WECQ 3. Airway Openers - Oral appliances.Oral appliances are form-fitting dental mouthpieces that help advance the position of your jaw, tongue and soft palate to keep your air passage open. There 2 types really, one is called a mandible advancement device and the other holds the tongue in place. 4. Mouth TapingSome people use Buteyko breathing to manage asthma symptoms and other respiratory problems, but it also has its own risks and safety precautions that people should consider.When Should You See a Doctor About Snoring?Many instances of snoring are benign, but it is important to talk with a doctor if there are signs of potential sleep apnoea:· Snoring that occurs three or more times per week· Very loud or bothersome snoring· Snoring with gasping, choking, or snorting sounds· Obesity or recent weight gain· Daytime drowsiness· Lack of focus or mental sharpness· Morning headaches and congestion· High blood pressure· Nighttime teeth grinding · Frequent nighttime urination Sleeping pills may aggravate snoring associated with sleep apnoea by depressing the respiratory system and increasing light sleep at the expense of REM sleep. So lets summarize our pathway forward 1. An amazing set of ear buds that eliminate noise -I’ve recommended -flare audio -titanium2. Lifestyle -smoking, drinking, congestive issues, weight loss3. Oral Exercises -this is about strengthening the integrity of the tissues in the neck.4. Airway openers -physically opening the airway to allow more air through the airway. Mandible devices, tongue holders5. Mouth Taping – definitely worth a go6. Social elements -may have to move bedroom.
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Ep. 8 The Racing Mind Meditation
This one is simple -The Racing Mind -just lay back, relax and let go of the day. This episdoe is a very practical one, it is a meditation for those of you with a racing mind. You are the only one capable of changing that, of retraining that racing mind. No more description, only one instruction -listen to this every night for 6 weeks and your mind will be a much calmer, more peaceful and serene place to be.Enjoy!
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19:49
Ep. 7 Unlocking the Power of Dreams
Episode 7 – DreamsWelcome to episode 7 of the Sleep & Health Podcast. The brain is in a very active state when we are dreaming -the dream state is known as paradoxical sleep. In today episode -1. Why we Dream? What is the function?1. Regulating our emotions.2. Rehearsal of threats -VR simulatorDreaming help process our everyday emotions and memories. Dreaming happens in a part of the brain a part of the hippocampus, responsible for emotional processing. The brain combines events that have happened in real life with different emotions, feelings and outcomes and this is where the VR simulator comes into play. If you don’t get a good nights sleep, your ability to control emotions the next day is compromised. Dreams create a safe space where the brain can work out real-life problems and issues without real life consequences. When you dream, you go into a state of self-induced paralysis. This is known as Atonia -the only muscles that work etc..The brain must suppress physical movement because they are very real and one of the chemicals it suppresses is nor-adrenaline -this is adrenaline for the brain. What does that do? Why is that important? It makes us chemically immune to stress while we dream 2. Replenish neurotransmitters. Dreaming is like a chemical fertilizer for the activation of neurons. 3. Enhancing creativity & ability to think outside the boxThe ability to zone out and daydream is how our brain makes non-linear pathways between 2 points -If finds solutions to problems - the standard solutions are not working, so we must think creatively. 4. Neuroplasticity & Learning. When we study for an exam, we try to cram in a ton of information into the brain. We have a limited capacity -think about it like RAM for a computer. It gets to a point where we push too much in and we lose earlier information. 5. Atonia and sleep paralysisThis is important so we don’t act out our dreams. The nervous system incapacitates the muscular system. It does this as we enter the dream state or REM sleep. Then as we finish our dreams, there is a reactivation of the muscular system. 6. Nightmares vs Night TerrorsThere are some key differences here between nightmares and night terrors. Scheduled awakening is often the go-to treatment since night terrors occur around roughly the same time each night.For older children and adults, behavioural therapy can often help reduce stress and improve sleep. Although research on therapy for night terrors remains limited, potential treatments include psychotherapy, relaxation therapy or hypnosis.7. Interpreting Dreams · Being ChasedBeing chased is maybe about running away from something, Any stressful period in life can bring about chasing dreams, and they are especially common for those of us who avoid confrontation, and conflict. · Being Naked in Public· Falling · Flying· Losing Teeth· Taking a Test· Dying
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30:27
Ep. 6 The Foundation to Fixing Sleep
This weeks episode focuses on the foundation of sleep -the Physical Components. These are all controllable and very powerful. Please do not underestimate the impact these can have on sleep. This week we will 1. Look at the poerful physical levers (the foundations ) that influence sleep.2. From that, creating a Road map and framework of the controllables. When it comes to sleep there are so many things that can go wrong or can negatively influence sleep: Kids, stress, anxiety, scrolling WL balance, sleep environment, poor cognitive habits -its often a combination of these things. The nature of the problem will inform the solution. 1. LightControlling light inputs at the right time. We know about avoiding white/blue light at night -the reason being, it shuts down melatonin secretion in the brain. It is equally important to that is that we need that white blue light during the day. 2. CaffeineCoffee, tea, energy drinks and other caffeine containing products. The cut off for caffeine is about lunchtime -caffeine has a half-life of 8 hours.Actionable- Sleepy herbal teas, no caffeine after 1pm 3. FoodWhen we eat, it tends to signal to the brain to push us into “rest & digest” and we often get a release of the feel-good hormone serotonin as well. 4. Rituals & Routines - cueing controlYour ritual for sleep should start hours before bed -don’t worry, its not about creating a huge complex set of actions, it starts by reminding yourself that when the evening comes, that’s the time we need to start to wind down -physically, emotionally and cognitively. Actionable Steps: · Have a cut off point for work related messages and emails.· Have a cut off point for other friend groups and social media.· Maybe change into your chill out clothes and set the bedroom up· Have a warm shower.· Get a cup of sleepy tea.· Get your eye mask ready.· Head to bed when you feel tired & do your mental wind down exercise. 5. TechnologyThe scrolling is what’s detrimental. Listening to a podcast -this one! Music, relaxing sounds is fine. As long as there is visual stimuli feeding the brain our brain wave pattern simply cannot transition in stage 1 sleep! How long before bedtime? Up to you, how fast can you unwind from the stimuli -it’s the alerting, stimulating effect it has on the brain -reverse snooze button. Actionable · set a reverse snooze button. · Listen don’t look for mental wind down6. TemperatureFrom 5pm the core temperature must lower by 1-2 degrees in order to achieve sleep. That drop in temperature is a prompt to our brain t produce more melatonin and sleep. Actionable:· Have a hot shower 1-2 hours before sleep & keep the room cool.7. Environment We want a bedroom which is conducive to sleep, a sensory haven, a sacred space for sleep, rest & relaxation. Make sure you have a good pillow, clean sheets, nice smells in the room. 8. Exercise Get lots of movement through the day. High intensity exercise earlier in the day and lower intensity exercise later in the day. Both lower nocternal cortisol secretion. Next week -Dreams!
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23:41

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This podcast will empower you to improve your sleep, protect your health and navigate the world of health & wellbeing. Build a pathway to better sleep and a more energetic life, navigate through health trends, myths, the hype. The podcast distils down the lateset science into powerful everyday actions that improve your sleep, protect your health and bring energy back into your life. Fix your Sleep, fix your life.

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