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#162 - Terry Cralle is a Registered Nurse, clinical sleep health specialist and co-author of two sleep-related books.  She explains the effects sleep has on your body and mind, how to optimise your sleep environment to improve your sleep quality, and the benefits of having a sleep routine.

What you'll learn

• [2:15] How to get back to sleep when you wake up in the middle of the night.
• [3:02] The way your brain chemistry changes throughout the day.
• [4:57] The ‘brain dump’ technique to calm your mind before bed.
• [6:45] How to optimise your bedroom for sleep.
• [7:07] What causes people to wake up in the middle of the night.
• [7:53] The impact sleep has on your well-being and health.
• [10:36] The negative perception modern society has around sleep.
• [12:03] How many hours of sleep a human adult needs.
• [15:05] The danger of getting too much sleep.
• [16:00] The benefits of using a sleep tracker.
• [17:15] How to repay “sleep debt” and the problems with ‘yoyo sleeping’.
• [18:30] How sleep deprivation affects the body.
• [20:30] The origin of the human sleep cycle.
• [22:05] The research around the benefits of napping.
• [23:30] The risk and danger of sleep inertia. 
• [25:58] How to know if there is an issue with your sleep.
• [28:15] Why you need to start your sleep routine in the morning.
• [29:40] How exercising in the evening affects your sleep.
• [31:09] How sleep deprivation can affect your food cravings.
• [32:14] The benefits of having a bedtime routine.
• [33:25] How to maximise your melatonin production before bed.
• [34:50] How toothpaste can affect your sleep cycle.
• [35:42] Lighting hacks to improve your sleep.
• [36:26] Why reading a book helps you go to sleep.
• [37:10] How blackout blinds can help your sleep quality.
• [38:32] The modernisation of sleep masks.
• [39:30] How to create a good sleeping environment if you're scared of the dark.
• [41:00] How to stop noise from disrupting your sleep.
• [42:20] How your partner affects your sleep.
• [43:20] The advancements in mattress technology.
• [44:00] The effect sleep apnea has on people.
• [47:10] The easiest way to improve your sleep habits.

• At Day’s Close, Roger Ekirch
• Better Sleep Council
• American Academy of Sleep Medicine
• Why We Sleep, Matthew Walker

For the show notes for this episode, including a full transcript and links to all the resources mentioned, visit:

https://changeworklife.com/sleep-well-live-well-expert-tips-for-restful-nights-and-productive-days/

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