Part 1 - Nancy Rothstein on SLEEP - All You Didn’t Know But Need To Know About SLEEP!

Description

Let me introduce you to the SLEEP AMBASSADOR Nancy Rothstein.  Once you hear what she has to say you will begin your sleep revolution! She tells us how have never been taught how to sleep, which may sound funny but once you listen to Nancy, you will understand there is much to learn on what to do to maximize our sleep.  This episode is a MUST for everyone to learn what makes us not sleep well, what we can do about that & how to set up our very own sleep sanctuary. We spend 1/3 or life sleeping so we need to learn everything possible about it such as: how much, why we can’t sleep & what we can do to sleep better. Sleep can be a problem at any age. Most of us have experienced some issue with sleep at some point in our life whether it was because of an acute emotional upset or a long term chronic issue, as is the case with many. Regardless if you sleep well or not now, many struggle more with sleep as they age.  Did you know that 36% of Americans drive drowsy or fall asleep while driving and 34% of employees reported their employer allows them to nap during breaks & 16% of employers provide a place to do so. These stats all go up when we consider all people in the world! This should give you an idea of how tired the world really is. Sleeping clears our mind, helps our memory, improves our mood, makes us more efficient yet 70% of the world population has some issue with sleep.  WARNING: This episode will NOT put you to sleep…. I promise!

Enjoy!

Remember you heal with a diet powered by plants, detoxing & homeopathy of course!

Peace!

 

Be healthy

Be free

Live LIFE!

vidalSPEAKS.com

 

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Intro

Welcome to todays show my podcast family! It’s that time again for another show… gosh time flies when you are putting up weekly podcasts! LOL  

Have you been enjoying the guests lately?  I got some nice messages from you guys that you are really enjoying the show.  Keep staying tuned as I have lots more great shows coming.  Well do I have a show for you today… I think this one will be a MUST listen to also because it is on SLEEP.  I found a great person to help educate us on sleep.  She is known as the SLEEP AMBASSADOR. Her name is Nancy Rothstein and she is going to tell you guys why you can’t sleep and how to prepare for sleep, yes you heard me right I said prepare for sleep, and what things we do that really hurt our sleep.  I think the issue of SLEEP is a huge one because even if you are a good sleeper I am sure you have had a few times when you didn’t sleep or a period in life when sleep was more of a struggle.  You know then how bad you can feel when you are that tired.  One day without a good night of sleep and I feel bad, but 2 nights without sleep I feel unable to get anything done AND that was always and still is a big trigger for a migraine so if you suffer from migraines think about this one.  A night of no sleep is like you are drunk or dazed and you just can’t think clearly.

Did you know that 36% of Americans drive drowsy or fall asleep while driving and 34% of employees reported their employer allows them to nap during breaks & 16% of employers provide a place to do so. These stats all go up when we consider all people in the world! This should give you an idea of how tired the world really is! Sleeping clears our mind, helps our memory, improves our mood, makes us more efficient yet 70% of the world population has some issue with sleep. It is true that sleep clears your mind and there is a very interesting Ted Talk that Nancy recommended that speaks about this so please watch it because it is very interesting what they are learning about sleep. I put the link in the show notes for you.  

Well, Nancy the sleep ambassador is here to help us learn how to sleep well because her motto is sleep well live well. And if you can’t sleep then sooner or later your health will break down.  Sleeping is more essential than food because we can go longer without food than sleep.  It is in sleep that the body does a lot of essential work it needs to.  Much detoxing goes on in the liver, brain and blood while we are asleep.  In my practice when I gave a patient a remedy that was quite sick one of the first responses was that they would dose and feel so tired and would sleep a lot more. Well thats because the body does a lot of repair & restoration in sleep.  Other times patients take a remedy and get more energy compared to some people who get more tired.  If a person needs to sleep in order to heal then a good remedy will make them more sleepy and that is a positive sign.  Another thing that is important to homeopaths is the dreams of our patients.  Many times healing can come in the form of dreams.  When I first began working with a homeopath I never got any aggravations on the physical level but I had horrible nightmares of things that had happened in my life and people in my life that had hurt me.  I had them for about 3 months and when they ended I too was physically much better.  I remember finding that so interesting.  Now as a homeopath I see it all the time in my practice.  Dreams come in our REM cycle of sleep and so if we can’t sleep then we can’t dream. 

Today you will learn about things like when to exercise, what to avoid at night, how to make your room help you sleep & so many other things.  I can’t wait for you guys to hear this one so let’s get the show on the road. First ….

 

Business

Thanks to all of your for the great comments on the show & I am especially glad you liked the interview my papi!  Many said such nice things and I so appreciate that because he is a very special man that has spent his life helping others and I wanted his legacy of service to go on record and be shared!  

Thanks for those of you that are using the Amazon banner for any amazon purchase.  In case you don’t understand how to use it please just go to my website vidalSPEAKS.com and you will see the Amazon banner and many pages. Click on that banner and it will take you to Amazon directly but getting to Amazon by using my link attaches the name of the show to it and that in turn gives us a little commission change with every purchase when someone uses the link.  To make it easy just book mark that page when it takes you to Amazon and put it on your bookmarks bar so every time in the future you want to go to Amazon if you click on your bookmark then it will be with the vidalspeaks name embedded in it which gives me a small commission.  Just remember that the show runs purely on donations and Amazon commissions, which right now is not many since we are new but over time with listenership growing it will help so much.  So thanks for taking the time to do that & letting me know you care and appreciate the show.

Before we start let me tell you a little bit about Nancy Rothstein the sleep ambassador!

 

Bio

What began with a snoring spouse led to her journey into the world of sleep and a multitude of related endeavors. Each illustrates Nancy’s commitment to raising awareness about sleep and sleep disorders, leading the public to good sleep habits, diagnosis and treatment for sleep disorders, restful sleep… and improved health and lives.

As The Sleep Ambassador®, Nancy is dedicated to help people SLEEP WELL so they can LIVE WELL. Nancy consults and lectures on Sleep Wellness to Fortune 500 corporations, the travel industry, universities, schools, athletes and to other organizations, reflecting her dedication to education and raising awareness about sleep and sleep disorders. In 2014, 

Nancy partnered with CIRCADIAN® to become Director of Corporate Sleep Programs, recognizing their global leadership in providing 24/7 workforce solutions for businesses that operate around the clock. 

In our 24/7 culture, sleep is being challenged and corporations must wake up to the impact sleep has on workforce optimization for ALL corporate employees.With decades of consulting and experience in the financial and corporate sectors, Nancy brings an understanding of how sleep impacts productivity and profitability, as well as health care costs, in all organizations. Her compelling presentations about sleep, customized for the audience she is addressing, are sure to educate and inspire, bringing a new respect for sleep and its impact on productivity, health and overall well-being. Nancy collaborates with recognized medical sleep experts, as well as with other leaders, organizations and resources in the field of sleep.

As an Adjunct Faculty member at NYU, Nancy developed and teaches an online course on Sleep Wellness through the School of Continuing and Professional Studies. She is also consulting with NYU to create University enterprise initiatives and educational outreach on Sleep Wellness, as well as on general Wellness. 

Inspired by personal experience, Nancy authored My Daddy Snores, a children’s book published by Scholastic Inc. To date, the book has sold over 400,000 copies. She created a family-friendly companion website, offering viewers comprehensive resources about snoring, sleep apnea and sleep in general.

In spring 2008, Nancy created The Sleep Radio Show®, an Internet radio show dedicated to the subject of sleep. Nancy is the show’s host and her guests include both experts in the field of sleep and real people with sleep issues. Shows are also available on iTunes. The show is soon to be re-launched with Nancy’s partner, award-winning producer Alicia Haywood, who produced for Oprah Radio on SiriusXM. The re-launched show will be interactive and vibrant, with guest sleep experts and people sharing their stories. It’s all about sleeping well to live well! In addition, Nancy is the Executive Producer of a program about snoring and sleep apnea entitled America’s Not-So-Silent Secret, currently in demo-reel format, which was filmed and edited by award-winning Media Process Group and produced by her company, Vessel to Shore Productions LLC. 

Nancy serves as a member of the National Institutes of Health Sleep Disorders Research Advisory Board. In addition, Nancy served for nearly a decade as a member of the Board and Executive Committee of the American Sleep Apnea Association, and is currently a member of the Advisory Board of the Academy of Orofacial Myofunctional Therapy, further reflecting Nancy’s stature in the field of sleep, as well as her commitment to improving people’s sleep and lives.

 

SHOW

So now let’s go meet Nancy Rothstein & learn how to improve our sleep! So sit back relax and enjoy.  I hope it is not just before bedtime for you because I promise this one will NOT put you too sleep!  Ok here we go! 

 

Tips & Key Points to help sleep

  • You can go longer without food than sleep
  • Determine how much sleep you need to function at your best. Observe those days that you’re not dragging and don’t need caffeine or a nap to stay alert. Good sleep is key to feeling awake and energetic. 
  • Establish a consistent wake time. Then, work back based on no. 1 to establish your best bedtime. If you have chronic sleep deficit, adjust your sleep time over a period of time (say in 15 minute increments every few days) to allow your body clock to adjust. Don’t expect an overnight adjustment after prolonged sleep deprivation. 
  • Prepare for bedtime like you prepare for work or workouts. Establish a consistent sleep routine that you find calming and relaxing. 
  • Turn off all technology (computer, smartphone, TV, etc.) at least half an hour before going to sleep for a week or so, then increase to one hour. Just do it! Look at this as an experiment so you can actually evaluate if there is a difference in your ability to relax for sleep, fall asleep and sleep better. Ok, if this is too daunting, start with ½ hour for two weeks and then work up to 1 hour. Use your new free time to do some gentle stretches or read quietly, but not on a tech device.  
  • If you awaken during the night, do not look at the clock. Doing so activates your brain. You know the inner dialogue: What if I can’t fall back asleep? I’ll be so tired for my meeting tomorrow. And then there’s the counting of how many hours of sleep are left before it’s time to wake up. If you have other electronic devices in your bedroom with a visible time display, cover the screen. If after about 20 minutes (guestimate) you can’t fall back asleep, read with a dim light until you are sleepy again.
  • Make your bedroom your sleep sanctuary. First step: Take all tech devices out of your bedroom. If your smartphone is your alarm clock, invest in an inexpensive clock without an LED display. Charge devices elsewhere so you can recharge with quality sleep.
  • In the 2-5 minutes before falling asleep, think positive thoughts. What do you want to see in your life? Make affirmations. No negative ruminations about what you’re unhappy about or what went wrong during your day. This precious time is an opportunity to program your subconscious, which is about to take over as your conscious mind gets a break during slumber. Think of your subconscious as a computer into which you are programming what will be downloaded during sleep. What do you want to be processed there?
  • Consider keeping a sleep diary. This helps you gain awareness of your sleep habits, both good and bad. From here, you can assess what you need to change and monitor experiences and sleep improvement.
  • Reading is a great way to unwind and transition to sleep. Read a printed book vs. on a tablet. I highly recommend you purchase Arianna’s book and place it at your bedside. Likely you will be excited to go to sleep with The Sleep Revolution as your lullaby in the nights to come.
  • As you embark on your sleep improvement path, make sure your sleep environment is optimal for sleeping (cool, dark, quiet, uncluttered). The National Sleep Foundation takes you on a bedroom journey with your senses. Think sleep sanctuary! If you need to make bedroom modifications, do the best you can within your budget and living quarters.
  • Have a planned sleep prep routine that you can stick to, e.g. shower/bath, journaling, conversations with family or friends, reading.
  • Don’t pressure yourself for perfection. Look at your sleep crusade as a journey that will have diversions and setbacks along the way. But you’ll have a roadmap to help you return to good sleep habits and experience sustainable improvement. You’ll know that when you sleep well, you’re more awake for life. Be sure to congratulate yourself along the way for joining the sleep revolution!
  • Use DOHM sound machine if you need one
  • Ear plugs if you need them but don’t listen to music all night.
  • Get the FLUX app & use it!
  • Blue light blocking glasses can help if you don’t have Flux or use other devices.
  • Don’t buy a mattress that doesn’t have a 30-60 day return policy
  • Future show we can speak about awakening from naps & alertness boosters, & sleep cycles.

 

Outro

Wow how was that? I bet you can’t wait for Part 2 next week right?  It is also packed with lots of tips & great info so be sure to stay tuned next week.  I love the idea of turning my bedroom into a sleep sanctuary.  Lloyd already added black out curtains to his bedroom but our cat Lucky Luke is afraid of the dark and he likes to snuggle with us so I hope he gets used to it and comes back in bed with us!  Now that is probably breaking a sleep rule but I sleep better knowing Luke is with me!  

Be sure to download FLUX on your computer.  I have been using it for about a year now and it is very helpful. You set it up with the time you want to sleep and wake and it begins to remove the blue light at a designated time before your sleep time. I feel better knowing I am removing all that blue light before bed which can help me sleep better.  Also when the little message comes up that says you will wake in 8 hours it makes me aware I better stop…. if for some reason I keep working because I feel I need to get more done as the show is not ready yet… I see it again. You will wake in 7 hours and then I really say OK I will stop because I know how I will feel if I don’t get 7-8 hours of sleep so I appreciate that reminder.  It has helped me a lot.

The next thing you guys need to consider doing is to wear a sleep mask.  Many say NO that is too uncomfortable … I too said that… but with all my travels on the tour & flying in & out of so many time zones I tried mybest to find one I could sleep in.  I think I found the best one.  I posted it on my products page of my website.  It is soft & has a velcro strap that you can adjust.  IT WORKS guys try it out.  There is a new design out that is lighter material and I ordered one of them to try that one too.  Because I need an extra one for when I travel anyway.  If you don’t wear a sleep mask the only other option is to get black out shades or curtains and that can be expensive.  So try the sleep mask first.  I think you will like the one I found & if not you can always return it to Amazon with their great return policy!  

Next, I have learned now to cover my clock & finally trained myself not to look at it if I wake.  That was a hard one but work on it because it is helpful not to know.  A good nights sleep is so important that I hope all you will work on implementing some of Nancy’s advice.

 

Goodbye

So are you ready to make your bedroom a sleep sanctuary & to make some changes Nancy mentioned to help you sleep better?  Try them out & see how you feel. After all you know she is the sleep ambassador so I think we should listen and try don’t you.

I hope you enjoyed the show today my podcast family! You know what time it is …It is time to say goodbye! Sleep well till next time!

Vidal has spoken!

Remember you heal with a plant powered diet, homeopathy & detoxing of course!

Peace,

 

Be healthy

Be free

Live life!

 

Links of things mentioned in the show

Nancy Rothstein - Sleep Ambassador website:

http://thesleepambassador.com

 

My Daddy Snores

http://www.mydaddysnores.com

 

Great US FACTS about sleep

https://sleepfoundation.org/sleep-news/25-random-facts-about-sleep

 

Global sleep facts

http://www.globalsleep.com/cmtfiles/sleep_statistics.php?file_id=29&link_id=26

 

Take part in a world sleep study

https://www.worldsleepsurvey.com

 

Corporate Sleep Programs 

http://www.circadian.com/solutions-services/corporate-sleep-programs.html

 

 

Cool SLEEP ITEMS

Noise machine known as sound conditioner since it is only a fan noise. This is what Nancy recommends for those that need it:

https://www.amazon.com/dp/B00HD0ELFK/ref=pd_luc_rh_sim_01_03_t_img_lh?_encoding=UTF8&psc=1

 

Link for FLUX blue light blocking app

https://justgetflux.com

 

MUST SEE VIDEOS

Great Ted talk recommended by Nancy - One more reason to get a good nights sleep 

https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep?language=en

 

This is shocking & a must watch!  It is a paid advertisement, which I don’t like and it makes it less credible, but still good to know this info as I believe the off gassing and toxicities in mattresses are making many sick! Listen to the part AFTER 19 min especially about the flame retardant used & how toxic our mattresses can be!

http://sleepexposed.com/home/

 

Books Nancy recommended

Sleep Revolution by Ariana Huffington

https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/1101904003?ie=UTF8&*Version*=1&*entries*=0

 

Dreamland - Adventures into the strange science of sleep by David Randall

https://www.amazon.com/Dreamland-Adventures-Strange-Science-Sleep/dp/0393345866/ref=sr_1_1?s=books&ie=UTF8&qid=1466474858&sr=1-1&keywords=Dreamland%3A+Adventures+in+the+Strange+Science+of+Sleep

 

The Power of Habit by Charles Duhigg

https://www.amazon.com/Power-Habit-What-Life-Business/dp/1400069289?ie=UTF8&hvadid=4963983159&hvbmt=bb&hvdev=c&hvqmt=b&ref=pd_sl_8pjcg6k3z3_b&tag=mh0b-20

 

Nancy Rothstein’s book - My Daddy Snores on Amazon

https://www.amazon.com/My-Daddy-Snores-Nancy-Rothstein/dp/0545028345/ref=sr_1_1?ie=UTF8&qid=1466475148&sr=8-1&keywords=my+daddy+snores

 

 

Nancy Rothstein’s articles on sleep

21 Ways to celebrate life

http://www.huffingtonpost.com/nancy-h-rothstein-/21-ways-to-celebrate-life_b_9711134.html

 

Your sleep revolution begins

http://www.huffingtonpost.com/nancy-h-rothstein-/your-sleep-revolution-beg_b_9625734.html

 

Simply surrendering to slumber

http://www.huffingtonpost.com/nancy-h-rothstein-/simply-surrendering-to-slumber_b_9257726.html

 

Promises to Sleep

http://www.huffingtonpost.com/nancy-h-rothstein-/promises-to-sleep-new-years-resolutions-you-can-keep_b_8899112.html

 

Recommended Other Articles

Good article on sleep

http://www.huffingtonpost.com/2013/08/24/average-daily-nightly-sleep-country-world_n_3805886.html

 

Sleep - A global epidemic

http://www.cbc.ca/news/health/lack-of-sleep-called-global-epidemic-1.991855

 

Photo of child's pose recommended by Nancy to relax

 

 

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