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0:00:02 - Speaker 1
Are you an aspiring leader who knows you have more to offer but you can't seem to get ahead? Do you frequently feel overwhelmed and under-supported? Listen to the Overcome to Become podcast as we talk about actionable tasks and mindsets that you can apply to begin leading yourself. Hi, I'm Dr Angela Buckley, your host and author of the Strength in Nature Leadership Series and Likeable Leadership Reflection Journals. I'm a mother, consultant, triathlete and coach In Overcome to Become. I share with you the science-backed and experienced proven lessons I've learned in my own leadership journey to beat burnout.
Welcome to Overcome the Overwhelm, a podcast dedicated to supporting overwhelmed parents and professionals in reclaiming their energy and focus. Today, we're diving into the critical topic of sleep hygiene, exploring the benefits of a good sleep routine and how quality sleep can transform your productivity and well-being. Are you struggling to balance the demands of work and family while feeling perpetually exhausted? You're not alone. Countless overwhelmed parents and professionals face the same challenges every day. The key to overcoming this exhaustion and boosting your energy levels may lie in one simple yet powerful habit quality sleep. Research consistently demonstrates the significant impact of sleep on our physical health, mental well-being and productivity. One study published in the Journal of Sleep Research found that the individuals who consistently achieved quality sleep reported higher levels of focus, concentration and overall satisfaction with their daily performance. The Journal of Clinical Sleep Medicine and the Journal of Sleep Research recently released the following consensus statement regarding sleep and, as always, you can find this reference linked in the show notes.
Adults should sleep seven or more hours per night on a regular basis to promote optimal health. Sleeping less than seven hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression and increased risk of death. Sleeping less than seven hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors and greater risk of accidents. Sleeping more than nine hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt and individuals with illnesses. Nine hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt and individuals with illnesses. For others, it is uncertain or unclear whether sleeping more than nine hours per night is associated with a health risk. People concerned that they are sleeping too little or too much should consult their health care provider.
So what exactly is quality sleep and how can you improve your sleep hygiene to reap its benefits? Let's break it down. First and foremost, establishing a consistent sleep schedule is crucial. Aim to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock and promotes a more restful night's sleep. Creating a relaxing bedtime routine can also signal to your body and to the people around you that it's time to unwind and prepare for sleep. Consider activities like reading a book, taking a warm bath or practicing gentle yoga to calm your mind and body before bedtime. Remember, this is not screen time. Calm your mind and body before bedtime. Remember, this is not screen time.
In today's fast-paced world, it's easy to succumb to the temptation of smartphones and screens late into the night. However, the blue light emitted by electronic devices can disrupt your circadian rhythm and inhibit the production of melatonin, a hormone that regulates sleep. Limit screen time before bed to improve your sleep quality. Additionally, pay attention to your sleep environment. This is essential for optimal rest. Keep your bedroom cool, dark and quiet to create a conducive atmosphere for sleep. Invest in a comfortable mattress and pillows to support healthy sleep posture and reduce the likelihood of discomfort during the night by prioritizing sleep hygiene and implementing a good sleep routine, you can enhance your energy levels, mood and cognitive function throughout the day. Remember, quality sleep is not a luxury, but a necessity for your overall well-being and productivity. Before we wrap up, I encourage you to reflect on your current sleep habits and identify areas where you can make strong positive changes. By placing a focus on improving your sleep hygiene, you can unlock a wealth of benefits that will support you in overcoming the overwhelm. Feel more energized at the end of your workday. That's all for today's episode of Overcome the Overwhelm. Thank you for joining us as we explored the transformative power of quality sleep. Remember, by prioritizing sleep hygiene and establishing a good sleep routine, you can enhance your energy levels and well-being. Until next time, prioritize your rest and awaken to a brighter, more energetic tomorrow.
You've just listened to another episode of Overcome to Become. Thank you for joining me, angela Buckley, your host, as we explored actions and mindsets to overcome the overwhelm and beat burnout. Did you know that when you learn to lead yourself, you can effectively learn to lead others? You can apply these skills in your home, at work and in the community. If you'd like to learn more, join us in the Strength in Nature Learning Academy. We are currently featuring the Overcome the Overwhelm course with a 20% off coupon code OTB2024. That's valid until the end of 2024. You can join me in my community at wwwstrengthennaturecom, and on Instagram at creativelyefficient. Thanks for listening. I look forward to hearing from you soon.
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