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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. Hello and welcome. To Overcome the Overwhelm. I'm Dr Angela Buckley and today's episode we are diving into the fascinating connection between cortisol, stress and sleep.
For overwhelmed parents and professionals seeking to improve their sleep quality, understanding this link is key to breaking the cycle of stress and sleep disturbances. We all experience stress in our daily lives, but what many may not realize is how this stress hormone, cortisol, can disrupt our sleep patterns and impact our overall well-being. Scientific research has shed light on the intricate relationship between cortisol levels and sleep quality, providing valuable insights into how reducing stress can lead to improved rest. Studies in sleep medicine have shown that elevated cortisol levels, particularly in the evening and night, can interfere with the body's natural sleep-wake cycle, making it difficult to fall asleep and stay asleep. A study published in the Journal of Sleep Research highlighted the negative impact of heightened cortisol on sleep architecture, emphasizing the importance of managing stress to promote restorative sleep. So how can we break free from the stress-free cycle and gradually improve our sleep quality? The key lies in reducing stress levels in our everyday lives through intentional practices and lifestyle changes that support our well-being. By addressing stressors proactively and implementing strategies to manage cortisol, we can create a more conducive environment for restful sleep. Here are some practical steps you can take to reduce stress and enhance your sleep quality.
One mindfulness and meditation. Engage in mindfulness practices or meditation techniques to cultivate a sense of calm and lower cortisol levels. Taking a few moments each day to focus on your breath and center your thoughts, promoting relaxation and reducing stress. Two physical activity and exercise. Regular physical activity can regulate the cortisol levels and promote better sleep. Regular physical activity can regulate the cortisol levels and promote better sleep. Incorporate exercise into your daily routine, whether it's a brisk walk don't forget your 20 minutes in nature, yoga session or weight training to support your physical and mental well-being. Establishing a relaxing bedtime routine Create a soothing bedtime routine that signals to your body it's time to unwind. This may include reading a book, taking a warm bath or practicing gentle stretches to relax your mind and body before you sleep. By making these small, consistent changes to reduce stress and support healthy sleep habits, you can gradually improve your sleep quality and break the cycle of stress-induced sleep disturbances.
Remember, the path to better sleep starts with nurturing your well-being and prioritizing stress management in your daily life. That brings us to the end of today's episode of Overcome the Overwhelm. Thank you for joining me as we explored how cortisol impacts sleep and the importance of reducing stress in our everyday lives to improve our rest. By taking steps to manage stress proactively, we can create a more harmonious stress sleep cycle and pave the way for rejuvenating sleep and vibrant days ahead. Until next time, embrace relaxation and embrace the power of restful sleep.
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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