GOOD SLEEP HYGIENE

[PODCAST TRANSCRIPT]

Hello everyone, I’m Savannah Alalia, and welcome to the latest episode of High Functioning Human Podcast, where you connect to yourself as a high functioning human. 

Now, when you think about making changes to reach your highest function, you likely focus on your waking hours. But what about your sleeping? Aside from the realms of lucid dreaming, it might seem like there’s little that you can control. Yet, your sleep is more than just a pause between your days. Your subconscious and nervous system are incredibly active during this time, engaging in processes like rest and digest, where your body unwinds and prepares for whatever is next, with each organ going through its own reboot. 

Sleep is something that can become increasingly difficult as you age, and most people have memories of being a teenager and sleeping until the cows come home. But as adults, both falling asleep and staying asleep can become more challenging. Research shows that around one in three adults report symptoms of insomnia, which is a wild number if you think about it.

One possible explanation for this change is the ageing of the pineal gland, often referred to as the seat of the soul by philosopher René Descartes, which I think is quite a poetic thing, actually. It’s quite a nice way of looking at it. This small gland in your brain is known to calcify over time, reducing its ability to produce melatonin naturally. Now, melatonin is essential for regulating your circadian rhythms, and its decline can significantly disrupt your sleep patterns. So, I’ll explore this topic further in an upcoming episode dedicated to environmental toxins, so make sure to keep an eye out for that one.

So, given that sleep is so important and that so many people struggle with achieving this quality sleep, how can you support your body during these crucial hours? Today, we’re going to be exploring the transformative world of sleep hygiene. Now, what exactly is sleep hygiene? Have you ever wondered why some nights, perhaps, you sleep really well and feel refreshed, while others, you feel like you’ve barely closed your eyes?

Now, often, the difference comes down to your sleep hygiene. And today, I want to go through some simple yet powerful strategies to enhance the quality of your sleep and, by extension, the quality of your life as a high functioning human. I hope that sounds good to you. So, good sleep hygiene consists of practices and habits that are foundational to getting better sleep. Adequate sleep is about more than just the quantity of sleep that you get. It’s also about the quality of sleep that you get. 

For a lot of people, sleep can be low on their list of priorities. But, in reality, it is a cornerstone of health, influencing your mental clarity, emotional balance, and your physical vitality. Research shows that poor sleep hygiene can lead to various health issues, and those issues include chronic fatigue, impaired cognitive abilities, and a significant concern for anyone striving to live as a high functioning human. 

So, what can you do tonight to start changing this? For starters, I would like you to dim your screen. Any of them, whichever one it is, computer, phone, iPad. That blue light from your devices is more than just annoying – it actively inhibits the production of melatonin, the hormone that tells your body when it’s time to sleep. That’s concerning, right? Now, the key thing when practising good sleep hygiene is consistency.

Establishing a soothing pre-sleep routine can work wonders. So whether that is meditation, reading or a warm bath, identify the activities that help you personally to unwind. These routines help reinforce your natural circadian rhythms that will naturally promote deeper and more restorative sleep for you. 

For those looking to make substantial improvements, you can check out my [WRK] programme, the weekend retreat kit, which includes a good sleep hygiene component designed specifically to elevate your sleeping habits. It’s an excellent option if you’re ready to take a weekend to reconnect with your health and create space for positive changes in your life. Personally, I find that the environment I sleep in plays a massive role in how well I sleep. Creating a sleep-friendly space might involve removing electronic devices from your bedroom, but I also love using things like a sleep spray or investing in breathable linens. I travel a lot, so I find that it can be really helpful to take some of what I call sleep triggers with me. By using the same smell, for example, like with a sleep spray, my brain is likely to recognise, oh, okay, this is what we’re doing now. This smell I have associated with sleep, and it allows me to relax into a place of deep sleep.

So, I’m curious to hear about your experiences. What nighttime rituals can you do, or do you do, to disconnect and drift off? Share your tips in the comments below. I’m always looking for new ideas to try and share with our community, and here is a fascinating link to consider. Good sleep hygiene does more than just relax your mind – it also supports your entire body, including, of course, your fascia. 

So, proper sleep allows your body to heal and rejuvenate overnight, which is essential for anyone involved in fascia release practices. So everything is, as always, interconnected, helping you to function at your best.

Remember, trust your instincts, follow your intuition, because the world needs your voice and the magic it brings to us all. Jump on my mailing list to stay reminded and connected to your intuition and some special things that I only share in email.

I look forward to chatting with you next time on the High Functioning Human podcast. Take care and talk soon.

As always, I remain a cheerleader for your inner self-worth,