Calm & Cozy: Recent Episodes
Beth Wyatt
The Calm and Cozy Podcast is full of practical advice for anyone looking for safe and natural relief from insomnia symptoms, racing thoughts, and bedtime anxiety. You will also find countless conversations about general sleep topics, self-care, and stress relief.
This podcast was not specifically intended as a podcast to put you to sleep, it's a podcast ABOUT sleep. But watch for the episodes labelled, "Bedtime Story" for sleepy bedtime listening.
Beth Wyatt is an Insomnia, Rest, and Self-Care Coach, professional napper, blogger, influencer, and author. Her book, The Calm & Cozy Book of Sleep, is available on Amazon and in other major book retailers. Follow Beth on Instagram at @sleepcoachbeth, and on her website at www.sleepcoachbeth.com. If you're reading through the book and want some help putting what you've learned into practice, join the free book club on Facebook!
DISCLAIMERS
I am not a doctor and I do not give medical advice on this podcast. I ask that my guests do not do the same. All tips, techniques, and suggestions given on this podcast should not be taken as medical advice. You should seek help from a medical professional and not rely on this podcast to "cure" or "fix" your sleep or stress issues. This podcast is best used as a companion to the work you're doing with a professional. It is impossible for me to do extensive research on guests and their products/services. By interviewing a guest, I am not endorsing the use of their product or service. I am leaving it up to you to do your research and due dilligence, and decide if a product/service is right for you. I also do not make a fee off of any product that is directly linked in my show notes. Affiliate links have a separate page on my website and they are labelled as such.
We tend to think of sleep as something that happens to us, but what if we started to think of sleep as a part of us? I believe that you can prepare for a night of sleep by asking for what you need instead of closing your eyes and just hoping for the best.
This episode is my short and sweet rant about a recent idea. I hope it makes sense, and I hope it helps bring you closer to seeing sleep as an ally.
Claim your 30-Day Aura Guest Pass and get access to my NEW and growing library of sleep meditations and bedtime stories:
https://aurahealth.io/guestpass/beth-wyatt
It's one year later, and what a year it's been! In this episode, I answer the question, "How are you, really?" You'll find out where I've been, why I took so much time off, and how I approached sleep in a new way to get through it all. I also let you in on my current sleep projects and how you can work with me in my new insomnia membership at http://www.freedomfrominsomnia.com
I used to claim that I couldn’t take short naps, that I had to sleep for at least 40 minutes to feel good, and that’s no longer true. I can nap successfully for a few minutes. I can do the “power nap.” I get it now and I LOVE it. Nothing has changed in my body, I just changed my expectations. BUT I don’t want to discount those who legitimately can’t nap for whatever reason. This episode is for those who would like to practice the art of the power nap and are open to some fun and healthy experimentation.
I thought I would do something a little different for this episode. I love telling stories and every once in a while, I’ll be in the mood to tell a story in an Instagram caption. I’ll post a pretty picture of a bed or a plant and then use all the space I’m allowed and hope that my followers don’t get bored and stop reading before the last line.
The stories are about me, and sometimes they’re remotely related to sleep, but mostly they’re stories I’ve remembered or felt compelled to share because they had an impact on me in some way. Or I just thought they were fun, and I love to connect with other people through these stories.
Honestly, I always thought if I were to write a book it would be fiction, and it so happens my first book is about sleep.
So, this episode is the greatest hits of the stories I’ve shared in my Instagram captions, and I’ve named each story as though they were FRIENDS episodes:
THE ONE WHERE MOM DOESN’T SEE A BALD EAGLE
THE ONE WHERE I FINALLY LET MY LEGS SEE THE SUN
THE ONE WHERE I HATE EVERYONE’S FAVOURITE SAYING
THE ONE WHERE I WAS THE TIRED ONE
THE ONE WHERE MICHAEL STIPE SMILED AT ME
THE ONE WHERE I WAS TERRIBLE AT SIMPLE MATH
THE ONE WHERE I THOUGHT I HAD NO TALENT
THE ONE WHERE I DECIDE IT’S OKAY TO BRAG ABOUT MY BOOK
THE ONE WHERE I WAS ALL WEIRD ABOUT THE TREE
THE ONE WHERE I GUSH ABOUT MY MORNING WALKS
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I want to take a step back from sleep topics this week and talk about what’s going on in my own life. How I’m handling grief and loss, and the valuable lessons I’ve learned about support - more specifically, how to show support for people you care about without writing and rewriting awkward text messages or baking pies for days that won’t be eaten. When you don't know what to say, or if your words will mean anything, or how you can help, know that it IS possible to offer support without having any of those answers.
I swear a little. You have been warned.
I've recorded a meditation to help you fall asleep after the frustration of an unexpected wake-up. It is based on a few of the mindset concepts I covered in episode 81, Can You Manifest Better Sleep? The goal of this meditation is to help you create your own peaceful back-to-sleep practice, so I've kept it simple, but I've also made it super calm and cozy, as usual.
This meditation has no intro or ads and can be played from start to finish as you relax in your bed. It starts with a 6-minute guided audio with calming piano in the background and ends with 10 minutes of just music before fading to silence. For best results, delete any downloaded or queue podcast episodes to prevent them from automatically playing after this meditation is over.
Background music commercial license purchased from Ashot Danielyan Composer on audiojungle.com
Can you manifest better sleep?
Are positive thoughts alone enough to improve your sleep?
I'll tell you what I think in this episode.
If you love essential oils as much as I do, you are gonna LOVE this episode. I recently had a great conversation with Lauren Granville, an oil educator with doTERRA, and we talked about using oils to energize your mornings, ease anxiety during the day, what to diffuse in the evening before bed, and a lot more.
I asked my Instagram followers to post their questions, and Lauren gave her best advice right back. This is seriously one of those episodes you will learn so much from that you should probably take notes.
Connect with Lauren on Instagram at: https://www.instagram.com/mrs_gs_essentials/
Buy the oils she mentions in this episode at: https://www.doterra.com/CA/en/site/laurengranville
Join her Facebook group, Daily Dose of EO here: https://www.facebook.com/groups/471514333360528
I’ve partnered with my friend & fellow sleep coach, Derek Lacey, The Life Coach for Insomniacs, to create Freedom From Insomnia, an online course, group coaching program, and membership community for people who struggle with any or all of the symptoms of insomnia - falling asleep, falling back to sleep, bedtime anxiety, racing thoughts, sleep-deprivation, and a negative (or non-existent) relationship with sleep. First, the community is built around The Art of Falling Asleep which is our 8-week online insomnia course.
Along with the support of people who understand what you’re going through, and resources that will help you put each lesson into practice in real-time, you’ll get some serious face-time with us in our ongoing live group coaching calls. We’re looking for a small group of founding members to grow this community with us. We want you to tell us how and when you need support, and we want to see you experience freedom from insomnia symptoms first-hand.
We’ll be offering a special founding members’ price for this first launch only, and even though I don’t have a “Buy Now” button for you to press at this moment, you can get on our waitlist at: www.freedomfrominsomnia.com
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I recently had a call with Andi Campbell about sleep and self-care. Andi is a recreation therapist and mental health advocate.
We met online and have connected over our many things in common. This episode has been barely edited and is rather long, but we had so much fun chatting about so many topics that I wanted to let you listen in. Andi was a great guest and shared a lot of great information about finding ways of practicing self-care that speak to you. She also shared a few of her pet peeves as a recreation therapist, and then we talked about her sleep and our favourite REM albums.
Coonect with Andi: https://www.cultivatingrecreation.ca/
Follow her on Instagram: https://www.instagram.com/cultivating_recreation/
Monica LeBaron is simplifying wellness for busy women so they sleep better and have more energy to enjoy life. In this episode, Monica shares her favourite relaxation techniques and educates me on the power of Yoga Nidra, mudras, and using our breath to relax.
Monica's website: www.monicalebaron.com
Free Yoga Nidra Meditation:
http://monicalebaron.com/freeyoganidra
Stress Management for Busy Women:
http://monicalebaron.com/stress
Monica's Instagram:
instagram.com/monica.le.baron
Get 30% off on the Stress Management program using the code BETH:
https://monicalebaron.com/stress-management
Today’s episode is about making mornings a little less brutal. I cover sleep inertia - what it is and why you don't want it in your life, and the steps to ending your struggle with the dreaded snooze button.
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Happy new year and happy start of season 4! This episode is about our recent move and how I turned a living room corner into a peaceful and inviting bedroom space. I might have also over-shared a little, as usual, but you should be used to that by now.
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I didn't feel like celebrating my 75th podcast episode the way I originally planned, so instead I got a little vulnerable and shared how my year has been going. Struggling? Me too. Let's take a step back together and learn to rest, not quit.
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In this episode, you’ll hear from four of my sleep expert friends on what you should do if you can’t fall asleep within a certain amount of time. Some say you should get out of bed and do something else, while others say you should stay in bed. In episode 73, I shared my opinion, and now it's time for the other experts to weigh in. Surprisingly, they all had a different answer.
You'll hear from the following sleep experts:
Tina Cufaro
Website: https://www.tinacufaro.com
Instagram: https://www.instagram.com/theholisticsleepcoach/
Facebook: https://www.facebook.com/theholisticsleepcoach/
Lauren Duffell
Website: https://www.coachingforinsomniacs.com/
Instagram: https://www.instagram.com/coachingforinsomniacs/
Facebook: https://www.facebook.com/coachingforinsomniacs
Dr. Dyan Haspel-Johnson
Website: https://www.drdyan.com/
Instagram: https://www.instagram.com/drdyanhj/
Facebook: https://www.facebook.com/drdyanhj
Derek Lacey
Website: https://www.dereklaceycoaching.com/
Podcast: https://www.dereklaceycoaching.com/podcast
Instagram: https://www.instagram.com/thelifecoachforinsomniacs/
Facebook: https://www.facebook.com/thelifecoachforinsomniacs
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This episode is about a topic that is a little controversial in the sleep world. Every sleep coach and sleep professional has a different view, and it’s interesting to me that we can all agree on so many things, like blue light and circadian rhythm, while also disagreeing on this one thing... Should you get out of bed if you can’t fall asleep?
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This episode is about the enneagram, a really cool method of personality typing. Marisa Aud is an Enneagram Coach, and in this episode, Marissa will share how to figure out which type you are, how you can manage stress, and a few ways each of the nine types can practice self-care.
Follow Marisa on Instagram at @enneagramandyou: https://www.instagram.com/enneagramandyou/
Thank you to Sleep Crown, this episode's sponsor! Listen to get your coupon code and save $10 at www.sleepcrown.com
April Snow is a licensed psychotherapist who works with introverts, highly sensitive people, perfectionists, and overachievers. In this episode, April and I chat about self-care for highly sensitive people (HSPs), how to ask for what you need in your relationships, and why our sleep habits that seem weird or high-maintenance are actually right on point.
You can find out more about HSPs and how to work with April at: https://www.expansiveheart.com/
Follow April on Instagram: https://www.instagram.com/expansiveheart/
Thank you to this episode's sponsor, Dormi's Blue Blocker Glasses! Wear Them... Sleep Better!
Save 20% off your pair of Dormi's with the coupon code BETH at: https://dormis.io/
In this episode, I chat with Derek Lacey, The Life Coach for Insomniacs. Derek opens up about his 15-year struggle with insomnia, the 5-step sleep method he uses with his clients, the inspiration for his podcast, The Art of Falling Asleep, and his line of blue blocker glasses, Dormi's! This is my first episode with another sleep coach as a guest and we use this opportunity to rant about melatonin, chat about naming his future book, and laugh about various other things.
This episode contains mild language that is too tame for the explicit language warning, but bad enough that you wouldn't want your toddler repeating the words to her Sunday school teacher.
Derek's website: https://www.dereklaceycoaching.com/
The Art of Falling Asleep Podcast: https://www.dereklaceycoaching.com/podcast
SAVE 20% on Dormi's glasses with the coupon code BETH at: https://dormis.io/
Thank you to this episode's sponsor, Kyrgies slippers! Kyrgies are beautiful, hand-felted, and SO comfortable. Kyrgies are produced in Kyrgyzstan from the wool of sheep that graze freely. The artisans are paid fairly, and the leather soles are made to be soft and comfortable while being tanned with nontoxic products. Save 10% by clicking on my affiliate link [ HERE ]
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In this episode, I tell you the story behind my new book, The Calm & Cozy Book of Sleep. I talk about how it all started last spring, the unconventional way I got the book deal, the emotional email I received when the proposal was approved, and how I originally felt about the book title. I also talk about which section of the book is my favourite and how I ultimately busted through writer's block. After all that, I read you the introduction of the book then tell you how you can get additional help to put it all into practice in your own life.
Buy the book here: https://www.sleepcoachbeth.com/thebookofsleep
Join the book club here: https://www.facebook.com/groups/calmandcozybookclub
Follow me on Instagram here: https://www.instagram.com/sleepcoachbeth/
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You're gonna love this episode's guest! Dr. Dyan Haspel-Johnson chats with me about the art and science of self-hypnosis for better sleep. As someone who struggled with crippling insomnia and health problems for years, Dr. Dyan speaks from her own experience as well as her professional experience working with clients in her own practice. We talk about some of the myths and misconceptions of hypnosis, how we actually go into a state of hypnosis a few times a day without realizing it, and how to practice self-hypnosis as a tool to calm racing thoughts and achieve restful sleep.
Go to her website for her many resources on self-hypnosis and sleep: www.drdyan.com
Check out Dr. Dyan's Free download:
“The 3 Biggest Things That Cause Sleep Problems & The ONE Thing You Can Do by 3pm Today to Sleep Better”
Follow Dr. Dyan Haspel-Johnson on Instagram & Twitter: @drdyanhj
The other day I was asked, "If I read your book, will it fix my sleep?" so this episode is about the frustrating questions I’m asked as a sleep coach, why it’s impossible to fix people’s sleep during a thirty-second conversation, and the advice I would give these people if they actually stayed in the conversation long enough to hear my answers.
My book, The Calm & Cozy Book of Sleep, is out soon! Grab your copy here:
https://www.sleepcoachbeth.com/thebookofsleep
Join my book club/coaching group (or learn more) here:
https://www.sleepcoachbeth.com/the-book-club
A reviewer made a comment about my book (after reading an advance digital copy) that I believe was meant to be critical and a little sarcastic. I’m okay with criticism because I understand that not everyone is gonna like me. I’m also okay with sarcasm because everything I say is dripping with it. The comment made me laugh at the time, but days later, I can’t let it go. There’s a part of me that agrees with what she said and I have to talk it out.
This episode is a direct response to that negative review, and it might surprise you to hear that I agree with what was said. Listen to the full episode to hear why. And then go find my book, The Calm & Cozy Book of Sleep, on Amazon!
Here's where you can buy the book:
https://www.sleepcoachbeth.com/thebookofsleep
Here's where you can register for the book club/coaching group:
https://www.sleepcoachbeth.com/the-book-club
The term chronotype is used to characterize your natural sleep-wake cycle and sleep patterns. It determines whether you’re a night owl or an early bird or something else. Your chronotype is based on your biology and genetic makeup, and it is said that because we’re born with it, it cannot be changed. I want to challenge the idea that you are stuck with the chronotype you have been born with if you feel it is no longer serving you. This episode goes deeper into what the four chronotypes are, and how I went from a functioning night owl to an early bird, and why I'm happier for it.
Learn more and pre-order my new book at www.sleepcoachbeth.com
This episode is about the bedtime stressors that plague us at night, and how to deal with them. Because I have struggled with many types of bedtime anxiety and racing thoughts, I have put together some "bedtime mantras" for you to repeat to yourself when you're lying in bed worrying about things you can and can't control.
Here is that list, but listen to the episode to hear the story of the time I thought there was a murderer in the basement.
1: Tomorrow is taken care of, tonight I can rest.
2: They are safe and happy.
3: Thank you for all that I have. I am so blessed.
4: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
6: I am safe and loved. I'm fine.
It's time for another bedtime story. This time about dandelions. Listen in bed and enjoy four minutes of ambient music after the story is over. Goodnight!
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I went floating in a sensory deprivation tank and didn't freak out...but didn't have a life-changing epiphany either. This episode explores the benefits of floating, what it is, what it felt like, and how Jake and I felt after our recent one hour float session. (I'll give you a hint - one of us wants to go back and the other doesn't.)
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This episode will help you choose the perfect paint color to make your bedroom cozy and sleepy! As a former house painter, color consultant, and Benjamin Moore employee, paint is kinda my thing. This short, but helpful, episode will give you the best color shades to promote sleep, while giving you a few tips on making the decision a little easier. Whether you're moving into a new home or wanting to update your beautiful bedroom, this is the episode for you!
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It's my first episode in four months, and I'm back with a few controversial answers to your well-meaning questions. I'll tell you what I think about shift workers, how I really feel about the "best" essential oil companies, and how I find moments of calm and self-care throughout my busy day. I also have a new cute musical intro.
Grab my FREE 5-minute in-bed relaxing meditation at www.sleepcoachbeth.com
This episode is the first of its kind on The CALM+COZY Podcast - An in-person interview recorded while on vacation in Abbotsford, British Columbia.
Who can go from being a heavy sleeper her whole life to hearing her child tiptoe across her bedroom floor? A mom of two young girls, of course! My cousin, Laura, has an in-person chat with me about how her sleep has changed since pregnancy, and how being a mom of a two year old and a five year old changes everything, even a 30+ year sleep routine. Even if you don't have kids, I think you'll still enjoy this conversation with one of my favorite relatives. Laura and I talk about where our love for naps comes from, our favorite sleep stories from when we were kids, and other sleep-related topics.
Your body makes melatonin on a daily basis, and its primary task is to regulate your sleep-wake cycle without ever having to wander the supplement aisle. This episode will teach you a handful of simple ways you can become a melatonin-making machine starting tonight!
Products mentioned in this episode can be found at https://www.sleepcoachbeth.com/sleep-aids
This episode's sponsor is ZenBev, the all-natural sleep drink. Save 10% off your order with the coupon code, SLEEPCOACH10, at http://www.zenbev.com
For those of you who love being read to, find my voice somewhat relaxing, and/or miss my Grown-Up Bedtime Stories podcast, here's me reading a short story by Virginia Woolf for 20 minutes. No intros, no ads, just me and the calming music. Goodnight!
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Today’s interview is with Samar Poorlakani, a 32-year old sex-positive psychotherapist and globetrotter who is living with narcolepsy and cataplexy. Samar lived with debilitating sleep issues, muscle weakness, and chronic pain for years before finding the right doctors, diagnosis, and medications. Samar shares her experiences as a partner living with confusing and frustrating symptoms, and how she navigates her personal life and professional life as a therapist in Austin, Texas, all while maintaining a sense of humour and positive outlook. My conversation with Samar was interesting and inspiring, and I know you'll enjoy it!
Find Samar online at https://www.austinintimatematters.com
Instagram: https://twitter.com/austinintimate
Facebook: https://www.facebook.com/austinintimatematters/
This episode contains mature language and themes, so please use discretion around children, seniors, and judgey people.
Thank you to this episode's sponsor, Endy, the great Canadian mattress. Save $50 OFF any size mattress with the coupon code, SLEEPCOACH50, at https://ca.endy.com/
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For those of you who love being read to, find my voice somewhat relaxing, and/or miss my Grown-Up Bedtime Stories podcast (I still get emails asking where it went!), here's me reading to you for 10 minutes with calming piano music in the background. Please know that I am not a professional voice artist or a professional story reader, so there's no need to leave a bad review stating that I am neither a professional voice artist or professional story reader. Goodnight!
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This episode is part of my sleep disorder series, and I’ve been looking forward to this interview for a while. I met Julie Flygare online, through our Instagram accounts and a mutual interest in sleep. Julie is the founder of Project Sleep and an advocate for people living with narcolepsy. Before meeting Julie and reading her book, I didn’t know anything about narcolepsy. I thought it was what most of us think - falling asleep suddenly without any control of where you are or what you’re doing. Narcolepsy is very misunderstood, and not all that rare, and that’s why I wanted to have Julie tell her story.
You can find Julie on Instagram as @remrunner, Project Sleep's website at: https://project-sleep.com, and the Narcolepsy Not Alone campaign at: http://www.narcolepsynotalone.com/
A HUGE Thank you to this episode's sponsor, Zenbev, a natural drink mix that promotes sleep by easing anxiety and racing thoughts. It contains only a small handful of natural ingredients and tastes great! Save 10% off your order with the coupon code, SLEEPCOACH10, at https://zenbev.com
Today’s episode is an interview with Stacy Erickson Edwards, Founder of cpapbabes. Stacy is living with both sleep apnea and idiopathic hypersomnia, and I’m grateful she was willing to be so open about her 18 year journey with exhaustion, being misdiagnosed, and struggling to find treatments that work. Find Stacy at www.cpapbabes.com, and @cpapbabes on Instagram and Facebook.
Thank you to this episode's sponsor, Zenbev, the natural, organic and vegan sleep drink mix! Listen to the episode for a coupon code to save 10% off your first order at www.zenbev.com
This episode is kind of the third in my sleep study series. The first part of my story is episode 48, when I talk about my excessive daytime sleepiness, the symptoms I’ve struggled with for 20+ years, and how I got referred to a sleep clinic. Episode 49 is about my overnight sleep study and how weird it is to be covered in wires while a stranger watches you sleep through a tiny camera. This episode, 52, is about my follow-up appointment with the sleep doctor, and the results of the sleep study.
My results were both expected and unexpected. It turns out I have a sleep disorder, just not the one I would have ever guessed!
Thank you to this episode's sponsor, Endy, the great Canadian mattress! www.endy.com
This episode is about how to tell if it’s time for a new mattress and how to choose a mattress that’s perfect for you. It’s funny that it took me 51 episodes to cover this topic because a good mattress is pretty important. We don’t usually pay attention to what we’re sleeping on until it all goes terribly wrong.
In this episode, I also share my honest 100-night Endy review so you can hear what it's like to sleep on a mattress that doesn't have a permanent body-sized dent in the centre of it. Endy is a Canadian-made memory foam mattress that uses CertiPur-US certified foam, and is shipped for free to anywhere in Canada. Use my affiliate link to save $50 off any sized Endy mattress at www.endy.com (Coupon code has expired) - http://ssqt.co/mQgzzHK
In this episode, I’m going to cover the ways exercise improves sleep, the benefits of working out in the morning, and finding exercise you actually enjoy. I want to make sure you know that I’m not here to make you feel judged about any of these topics.
I know firsthand that adopting a regular exercise routine is not as easy as the fit girls on Instagram make it look. I’ve struggled for years and years to fit exercise into my daily life. So while I’m telling you all the connections between physical activity and sleep, I’m also going to talk to you about the real stuff.
In episode 48 you would have heard me talk about my history with excessive daytime sleepiness, and wanting to find out why I could take three naps a day even though I was sleeping well at night. I spoke to my doctor, and she referred me to have a sleep study done. A few weeks ago, I went in to a local sleep clinic to have an overnight sleep study, and this episode is about my experience.
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It has been said by many sleep professionals that midday naps are healthy. Most people hit a bit of a wall around 1 or 2 in the afternoon. A short nap can improve memory, focus and creativity. If you need a little pick-me-up in the afternoon, and a power nap does it for you, you are not alone. But what happens if one nap just doesn’t cut it? What if you need to sleep for hours during the day to feel normal? When does napping become a problem?
I tackle these questions in this episode because I'm going through the same questions myself. I'm a champion napper, but is that a good thing? Does being sleepy all day even though I sleep 7.5-8 hours every night mean something's not quite right? I'll tell you about my own experience with Excessive Daytime Sleepiness, and talk about the differences between fatigue and feeling sleepy.
You can rate your own sleepiness by taking the Epworth Sleepiness Test here: http://healthysleep.med.harvard.edu/narcolepsy/diagnosing-narcolepsy/epworth-sleepiness-scale
Sleep Crown's Founder, Julie Westervelt, makes her comeback on the podcast after a year on the road with her natural sleep aid. I invited Julie to return so she could tell us what it's like being a pioneer in an industry that doesn't completely understand or promote the importance of sleep...YET! We chat about trends in the sleep world, and what it's like being a busy entrepreneur who appreciates rest.
Check out Sleep Crown, Julie's over-the-head pillow, at www.sleepcrown.com, and use the coupon code CALMCOZY to save 10%
Today’s episode is one I’ve wanted to write for a while. I’ve been using a weighted blanket for about a year, and I love it. I’ve been asked several times about the benefits of weighted blankets, and there’s been some interest from my followers for this episode.
A weighted blanket is a natural, prescription-free source of relief for anxiety and stress of all kinds, as well as trouble falling asleep. A weighted blanket is a quilted blanket that has been filled with tiny pellets to weigh at least 10% of your total body weight. They use the science of Deep Pressure Stimulation to simulate the feeling of being hugged which eases anxiety, symptoms of ADHD and autism in children and adults.
I’ve partnered with a company called Solace Blankets, and that’s the brand I’ve been using nightly. Solace provides free shipping in the United States and Canada, as well as a 100-night trial, and the price of their blanket includes an amazingly soft duvet cover. Use my coupon code SLEEPCOACH15 to save 15% at www.solaceblankets.com
If you didn’t already know, I’m a big fan of taking time to prepare for bed, whether you’re someone who occasionally has a hard time falling asleep, or you’re a hardcore insomniac. I believe an evening ritual can help anyone transition from day to night peacefully.
You will hear the sleep experts say that you should start to prepare for bed an hour before bedtime. That a “tech curfew” should begin, and you turn off all screens in the house, and engage in relaxing non-blue-screen activities.
So then what do you do if you don’t have 30 minutes to relax before bed?
What do you do if you don’t have 5 minutes to relax before bed?
This episode is for you!
In this episode I tell you how these 3 sleep products help me every night (and morning) and give a few tips and reviews on getting your hands on 'em.
Blackout stickers from www.mantasleep.com
A sunlight alarm clock from Amazon (the kind I have is from Warkit)
Sleeep earplugs by Flare Audio from www.flareaudio.com
Self-care is such a buzz word right now, but do you know what it really is? For some, self-care is an expensive weekend away at a spa once a year, but did you know that self-care is something you can practice daily, for free, in your everyday life? In this episode I talk about what self-care is and isn't.
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Today’s episode is about 5 things you shouldn’t be doing right before bed, why you shouldn’t be doing them, and my suggestions for what you could be doing instead. There probably won’t be any big surprises in this list, but a friendly reminder every once in a while wouldn’t hurt, right!?
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On January 13th I turned 40. It’s a big number, and I felt like I shouldn’t let it pass without somehow honouring it publicly. Here's why I love getting older.
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Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times. It’s the oil that does everything. I use lavender daily in a variety of ways. This episode is about lavender oil and the many ways YOU can use it to help with sleep, relaxation, and a number of other things.
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This episode is about making New Year's Resolutions that make you happy or bring joy to others. Let's stop making declarations about changing our bodies or torturing ourselves at the gym. Let's start thinking about how we're showing up in the world on a daily basis and how we are loving and serving others.
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I’ve decided to do one last breast reduction surgery-related episode because I don’t want to drive you all crazy with this. A lot of people have shown an interest in my surgery, so I’m going to share my story here. As a friendly warning, this episode contains a few choice swear words, and is not appropriate for younger listeners. I also say boobs (and other versions of the word) a LOT. These are posts written for my blog, Thirty-Two-Gee, and start at least a month before my surgery. I’m going to read them the way they were written, which is in real time, is really honest, and a little awkward.
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I’m still on the surgery topic this week, and in a few more days I’ll be 4 weeks into my recovery from breast reduction surgery. I wanted to do an episode on recovery because not only have many of you reached out about your own reduction journey but recovering from surgery, in general, is a universal topic. I will be relating to my specific experience here, but I believe the points I cover in this episode can be applied to whatever part of your body is about to be cut open.
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Today’s episode is about prioritizing rest the night before the big day, whether it’s travel, surgery, a big life change, or whatever will cause you to lose sleep. Whether you’re getting up tomorrow to go under the knife or you’re flying to Disney World, you’re probably not going to have your normal night’s sleep. I’ve put together a few tips that I’ve incorporated into my own routine to stay sane during the nights leading up to a big event.
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No matter how great your diet and how active you are, if your sleep is awful or you’re not getting enough of it, you’re not the picture of health. Don’t hate me, but you can’t live a healthy life without getting your 7-8 hours a night. Eventually, it’s going to catch up to you. It’s possible that some of your daily habits could be messing with your sleep habits. So, I’ve put together this list of 5 ways your healthy lifestyle could be sabotaging your sleep.
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It can be SO frustrating when old insomnia symptoms return, and it leaves you wondering what went wrong and why. Short-term insomnia can be a symptom of another issue, so it's the perfect time to take special care of yourself. In this episode, I talk about the 4 steps I took to return to my stellar sleep habits after a bout of insomnia symptoms recently found their way back into my life.
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This episode is about clary sage essential oil, and is the first episode in my ongoing series about how specific oils can help with relaxation and sleep. I’m not an essential oil expert by any means, but I’m currently studying to become a Certified Aromatherapist, and have been using essential oils for a few years in a few different ways. This episode will also be a little introduction into using essential oils in your evening routines, in case you’re new to this whole essential oil world.
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Host of the Reframe Your Life Podcast and one of my business besties, Sandy Reynolds, is my guest. Sandy shares 5 spiritual practices that are practical and inspiring, and the perfect addition to any evening routine. Find out more about Sandy and her upcoming online course on her website, www.sandyreynolds.com.
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A LOT of people turn to melatonin supplements when they're having trouble sleeping. Because it's sold over-the-counter, and often in the vitamin section, we assume it's completely safe and completely natural. Melatonin has a list of side effects and drug interactions, which most of us aren't aware of. This episode is not meant to scare you or make melatonin the enemy, but to educate you on the truth about melatonin and how it works so you and your doctor can decide if it's right for you.
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The last episode of the first season is an interview with Ali MacBoudreau, Holistic Nutritionist and Menstrual Health Advocate. Ali makes it clear that it all starts with hormones, the gut, and the liver, and it really is all connected. When one thing is outta whack, our sleep suffers. Find out what Ali recommends instead of taking Melatonin, and go download her 'Healthy Hormones Quickstart Guide' at https://www.alimacboudreau.com.
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When it feels like life is crashing down around us, or our health temporarily takes a nose-dive, sleep suffers. And yet sleep is one of the most vital aspects of healing, both physically and emotionally. This episode is my least fun episode topic yet, but still important.
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Have you considered the impact your living space has on your sleep? Deane Nelson is an Interior Designer and Green Living Coach, and in this episode she shares tons of helpful tips on optimizing your bedroom for your healthiest sleep. Paint, mattresses, plants, toxins, and technology are just a few of the topics we cover. Visit Deane at www.donnadeniese.com for more on eco-healthy living and to check out her new online sleep course!
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Registered Nurse and Certified Aromatherapist, Corissa Levair, joins me in this episode to talk about essential oils to help you sleep. Corissa teaches us what to look for, why most of the oils you're buying shouldn't be used for therapeutic purposes, and which single oils and blends will help you unwind and prepare for your best night's sleep. Find Corissa on Facebook and Instagram at Life Pure Simple.
**Please refer to a Certified Aromatherapist before using essential oils topically or internally. Never use an essential oil on your skin without proper dilution in a carrier oil, and do not ingest oils without the guidance of a Certified Aromatherapist or Healthcare Professional.
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I LOVE this episode, and I think you will too! Cassandra Carlopio joins me for a conversation about calming the nervous system to get your best sleep. Cassandra uses deep relaxation techniques in Yoga Nidra classes, and has TONS of free resources to share with you to help you relax before bed. We also chat about napping, so you know it'll be a doozie! www.cassandracarlopio.com
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An episode about sleeping positions. Which is best? Which is worst? What's the perfect pillow for you? I'll tell you!
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Why do they call it a "beauty sleep?" Because sleep is a natural hair and beauty product! Find out why well-rested women have less work to do in the morning.
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A short and sweet episode about what to eat, and not eat, before bed! Every wonder what foods make great nighttime snacks? This mini episode will give you some ideas of what to reach for and why.
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Do you have a sleep emergency kit? It’s not an actual kit, but it’s an arsenal of tips and tricks you use when you’re having trouble falling asleep. Some of them might be actual items, like a white noise machine, or a sleepy-time tea. Some might be a handful of do-it-yourself sleep secrets that you turn to on those nights when you need a little extra help. Building your own sleep emergency kit is important, especially when you’re traveling, or something has changed at home, internally or externally. In this episode, I give you a list of the items and tricks I use, as well as my newest favorite way to fall asleep.
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Why is going to bed seen as giving up? We go to sleep every single night, and yet we still act surprised when our first yawn of the night appears. In this episode, I admit that I used to be one of those people who made fun of anyone who went to bed early. Now I'm the one leaving early to go sleep. If you need permission to honor your body when it feels sleepy, I'm giving it to you. I hope you find this episode encouraging, because every night as bedtime approaches, you have a decision to make - fight it or embrace it.
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Journaling reduces bedtime worry and stress, increases sleep time, and improves sleep quality. I use journaling to calm my racing thoughts at bedtime, and in this episode I tell you how.
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In this episode, I read 3 poems by Robert Frost over trippy meditative music. PLEASE NOTE: My Grown-Up Bedtime Stories podcast is no longer on the air, BUT this podcast will continue to offer sleepy bedtime stories periodically.
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Today’s episode is about the vital connection between gut health and sleep, with Digestion Guru + Certified Nutritional Practitioner, Heather Woodruff. There is a definite link between gut health and our brain, and you can't have a happy belly without pairing it with happy sleep... and vice versa!
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Is sharing a bed with your partner ruining your sleep? Are you afraid that sleeping separately will ruin your happy healthy relationship? Are you already sleeping apart from your partner, and needing validation that your relationship can survive because others have made it work? This episode is for you! Sexologist, Dr. Stephen de Wit joins me in a conversation about happy couples who choose to sleep separately, and you might be surprised at what he has to say about it.
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I have a confession: Every morning I wake up, turn off my alarm, and want to go back to sleep.
I just don’t like getting out of bed. I never have. Not everybody springs out of bed every morning and it doesn't necessarily mean you're sleep-deprived. It might just mean that you’re not naturally a morning person. Before you start to worry that you’re doing something wrong, try a few things first. You might just need some extra time to wake up.
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Tina Cufaro is a Holistic Nutritionist and advocate for women's mental health. In my first interview with an insomniac, Tina shares her story of depression, insomnia, and the dangerous side effects of sleeping pills. If you're currently on medication to help you sleep, are thinking about it, or wanting to wean off of it, please listen to this episode first!
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Are you frequently jolted out of a deep sleep by every stupid noise in or near your bedroom? A car alarm outside your window, perhaps. A neighbour’s party that’s gone on far too long? A flushing toilet down the hall. A barking dog? It sounds like you need to be introduced to my good friend, white noise. Learn how white noise can make your life a whole lot easier, and how to get your hands on your own... like right now.
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For some, sharing a bed with their pet is a comfort. For others, it's a disaster. As a sleep lover AND a dog and cat lover, I have a strong opinion about this topic. This is another short but sweet episode that just might leave you avoiding eye contact with your cat at bedtime tonight.
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Now if you follow me on anything, you’ll be familiar with this statement: There is no ONE thing that will cure insomnia and bedtime anxiety. Improving your sleep habits involves making several small shifts in your daily routines. Well, today I’m going to force myself to choose one thing. If I HAD to choose one change in my life that has made the biggest difference in my sleep habits, and if I could only tell YOU one thing to do to improve yours… it would have to be this...
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Napping is one topic I get asked about often, and every sleep expert you ask will give you a slightly different answer. My stance on the topic is this: Controlled naps are amazing when paired with healthy sleep habits. In this episode, I tell you my recipe for a perfect nap, so you can wake up feeling refreshed, not ready for bed.
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It's time for the 5th step in my 5 step series on Relief for Insomnia and Bedtime Anxiety! I discuss the importance of acknowledging the thoughts that are consuming you, and the importance of letting them go without responding to them. Insomnia is NOT just about not sleeping... it's also about the inner struggle, and letting go of the thoughts that have created your insomnia. Your thoughts have as much power over you as you will allow.
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Find out how a restorative yoga teacher and fellow sleep activist, Julie Westervelt, found the inspiration for Sleep Crown, an over-the-head pillow that calms the senses and promotes better sleep.
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By simply focusing your attention on your breathing, without doing anything to change it, you can prepare your mind and body for quality rest, and eventually sleep. In this episode I talk to you about how focusing on your breath can help ease bedtime anxiety and calm your racing thoughts. This episode is also a perfect introduction to meditation for anyone who thinks they have to become a different person to adopt a new, and often misunderstood, practice.
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I thought it was time for a short message on stress relief, and the simple method I use when traffic is making me crazy! Use this often and watch your stress levels and blood pressure levels stay low.
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This is the part that requires the least amount of effort physically, and instead involves a small mindset shift that can make a huge difference. The struggle that consumes a person with insomnia and bedtime anxiety is that they can’t sleep. Sleep is the ultimate goal, and yet every effort they make only places sleep on a pedestal and pushes it further away. Get sleep as the goal out of your head, and focus instead on rest.
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I just got back from my best vacation sleeping experience EVER, and in this episode I share with you my handful of secrets to a successful sleep away from home!
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If you struggle often with insomnia, restlessness, or bedtime anxiety, I don’t blame you if your bed hasn’t exactly been your BFF. It's impossible to enjoy spending time in a place that causes stress and negative emotions. It’s about time you and your bed had a heart-to-heart and hugged it out, because you're going to spend one-third of your life sleeping! Improving your attitude toward your bed can, surprisingly, improve your sleep quality. Listen to the 2nd in my 5 step series on Relief for Insomnia and Bedtime Anxiety.
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Get the 5 steps to designing your own relaxing bedtime ritual, starting by scheduling a realistic bedtime and waketime, winding-down with enjoyable activities and learning calming practices that will make you actually want to go to bed early!
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Insomnia is a word that is overused and misunderstood. Also called, Insomnia is Cool Until You Actually Have It, this episode is about the the different types of insomnia, and how to to tell if you have it. I also discuss my thoughts on shift work and give you sound advice on how to deal with serious sleep issues. At the end of this episode, you'll know if you're an insomniac!
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This episode is a little introduction into who I am, how changing my sleep improved my life, and how I came to pull off the greatest nap of my life so far! I also tell you a humbling story about a career I quit years ago and the advice I was given that made it not-so-terrible.
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