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0:00:02 - Dr. Angela Buckley
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. Hello and welcome. To Overcome the Overwhelm, a podcast dedicated to guiding overwhelmed parents and professionals in reclaiming their energy and focus.
In today's episode, we explore the transformative impact of an evening routine on balanced hormones, quality sleep and stress reduction. By understanding how to optimize your evening habits, we can set the stage for restful nights and energized mornings. Are you struggling to unwind after a long day tossing and turning in bed as stress and worries cloud your mind? Many overwhelmed parents and professionals face this nightly struggle, unaware of the influence an evening routine can have on their sleep quality and overall well-being. Research suggests that an established evening routine can play a pivotal role in regulating our hormones, particularly cortisol and melatonin, which are key players in our sleep-wake cycle. Research published in the Journal of Clinical Endocrinology and Metabolism suggests that individuals who maintain a consistent evening routine show a more balanced cortisol level, promoting relaxation and readiness for restful sleep. So what does an optimal evening routine look like and how can you harness its benefits to enhance your sleep quality and reduce stress?
Let's explore these key practices that can help you ease into sleep and wake refreshed. Start by setting a specific bedtime and creating a calming pre-sleep routine that signals to your body it's time to wind down. Engage in relaxing activities such as reading a book, practicing gentle yoga or listening to soothing music to transition from the busyness of the day to a state of relaxation. Personally, I find journaling to work very effectively for myself. As part of your evening routine, consider incorporating mindfulness or meditation practices to quiet your mind and release tension accumulated throughout the day. Mindfulness exercises can help reduce stress levels, improve focus and enhance your ability to fall asleep peacefully.
Pay attention to your sleep environment by ensuring that your bedroom is conducive to rest. Keep the room cool, dark and quiet, and invest in comfortable bedding to promote optimal sleep comfort. Creating a sleep-friendly environment can enhance the ease with which you fall asleep and the quality of your rest. In addition to these strategies, be mindful of your exposure to screens and artificial light before bedtime. The blue light emitted by electronic devices can interfere with melatonin production and disrupt your circadian rhythm. Limit screen time in the hours leading up to bedtime to support your body's natural sleep-wake cycle. By prioritizing your evening routine and cultivating habits that promote relaxation and hormonal balance, you can pave the way for improved sleep quality, reduced stress and heightened energy levels the following day. Remember, the key to restful nights and productive days lies in consistency and mindfulness of your evening practices.
That's a wrap for today's episode of Overcome the Overwhelm. Thank you for joining us as we explore the significance of an evening routine in enhancing sleep quality, balancing hormones and reducing stress. By harnessing the power of your nightly habits, you can unlock a path to more restful nights and stress-free mornings. Until next time, may your evenings be peaceful and your mornings be energized. You've just listened to another episode of Overcome to Become. May your evenings be peaceful and your mornings be energized. Need 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 creatively efficient. Thanks for listening. I look forward to hearing from you soon.
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