Episode 1 Reframing Sleep

The Sleep & Health Podcast

Episode 1 Notes.

The Layers of Sleep
In the first episode, I delve into the many layers of sleep. This episode sets the scene and reframes how you view sleep. No matter how bad your sleep is, it can be improved.
What are the essential components for sleep? This episode looks at 4 of the most powerful chemicals that govern your ability to fall and stay asleep. I speak about periods of adaptive inactivity that are essential for humans.
I discuss the biological, psychological, social and cultural attributes to sleep. Sleep is complex and we need to understand the layers to improve our sleep. We look at what the research says on sleeping together vs sleep apart:
Sleeping Together:

Bed-Sharing in Couples Is Associated with Increased and Stabilized REM Sleep and Sleep-Stage Synchronization. Drews HJ, et al., Front Psychiatry. 2020 Jun 25;11:583. doi: 10.3389/fpsyt.2020.00583. PMID: 32670111; PMCID: PMC7330166.
Bed Sharing Versus Sleeping Alone Associated with Sleep Health and Mental Health, Brandon Fuentes et al., Sleep, Volume 45, Issue Supplement_1, June 2022, Page A4, https://doi.org/10.1093/sleep/zsac079.009

The 4 Chemical Drivers

Cortisol The stress hormone designed to help us deal with stress. We need to harness the power of cortisol and manage the secretion of cortisol. Nocturnal secretion will certainly interfere with sleep. How can we naturally lower levels of cortisol? Exercise, Nutrition, Minsetset and Supplements.
Melatonin- The hormone of darkness. Melatonin prepares you for activities you do at night. Melatonin in not just about sleep -it impacts everything from fertility to brain cleaning. How can influence our melatonin secretions? Light management is key! Food choices also influence melatonin and keeping a healthy gut biome.
Adenosine – Sleep pressure or the tiredness molecule. This is what pushes you into sleep. What kind of things can influence the tiredness molecule? Caffeine and exercise are two powerful influences.
Serotonin – The happy hormone. This is a powerful driver of mood, relaxation and sleep influencer. Serotonin is a pre-cursor to the sleep hormone -melatonin. How can we naturally increase serotonin? Light, exercise, food, massage, yoga -lots of enjoyable activities.
I highlight how our daily activities, choices and behaviours profoundly influence the chemical drivers of sleep. I also deliver key messages and actionables for you to improve the appropriate levels of those chemicals.

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1. Introduction (00:00:00)

2. Episode Overview (00:02:51)

3. Sleeping with a Partner (00:07:02)

4. The 4 Chemical Drivers of Sleep (00:10:33)

5. The Stress Hormone -Cortisol (00:11:07)

6. The Hormone of Darkness -Melatonin (00:14:18)

7. Sleep Pressure -Adenosine (00:16:32)

8. Serene Serotonin (00:18:08)

9. Key Message (00:20:38)

10. Actionable Tasks (00:21:51)

11. Next Weeks Episode (00:22:55)