A Good Night’s Rest: The ABC’s of Healthy Sleep

Explore the importance of sleep and its impact on our physical and mental health in this episode of The Light Inside. 

Join neuroscientist and sleep expert Chelsea Rohrscheib as she delves into the ABCs of a solid sleep routine. 

Discover how healthy sleep habits can help us wake up feeling rejuvenated and ready to take on the day. 

Tune in to learn more about the crucial role of sleep in our overall well-being and how to cultivate habits that promote mental clarity amidst the distractions of modern life.

Key Points:

• The Importance of Sleep Hygiene
• Circadian Rhythms and Their Role in Regulating Sleep
• Healthy Sleep Protocals
• Three Pillars of Good Sleep Quality
• QQRT and Quality Sleep Assessment
• How To Establish Healthy Habits of Sleep Consistency 
• Nutritional Factors for Quality Sleep
• The Impact of Technology on Sleep Patterns and Sleep Disruption
• Environmental Factors Influencing Sleep
• Stress and It’s Impact on Sleep
• The Importance of Non-sleep Deep Rest and Mediation
• Exercise and sleep habits

Timeestamps:

[00:02:00] Importance of healthy sleep habits.

[00:04:16] Three pillars of good sleep.

[00:08:27] Circadian rhythms and sleep habits.

[00:13:42] Maintaining a consistent circadian rhythm.

[00:15:48] Importance of light stimulation.

[00:20:26] Ideal sleep environment.

[00:27:24] Excess sugar and inflammation.

[00:29:04] The impact of diet on sleep.

[00:33:03] Gastric reflux in the U.S.

[00:37:55] Acid reflux and gut health.

[00:41:54] Dietary aids for quality sleep.

[00:46:51] Melatonin and sleep quality.

[00:49:28] Tech's impact on bedtime procrastination.

[00:53:54] Cortisol and dopamine balance.

[00:58:08] Non sleep deep rest.

[01:00:51] Ideal exercise timing.

Featured Guest: 

Chelsie Rohrscheib

 

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Credits:

Music Score by Epidemic Sound

Executive Producer: Jeffrey Besecker

Mixing, Engineering, Production and Mastering: Aloft Media

Executive Program Director: Anna Getz