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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. I'm Dr Angela Buckley and today we'll explore the intricate relationship between sleep, stress, illness, age and how our sleep needs evolve based on our well-being. If you're an overwhelmed parent or professional seeking to enhance their sleep quality, this show is for you. We are going to understand that one size does not fit all when it comes to sleep duration. Let's uncover the nuances of sleep requirements and empower ourselves to reduce stress, overwhelm and burnout through personalized sleep practices.
Sleep is a cornerstone of our overall well-being, influencing our physical health, mental acuity and emotional resilience. However, the amount of sleep we need is not fixed and can vary based on individual circumstances, including stress levels, illness and age. According to scientific research, the required amount of sleep can fluctuate in response to external and internal factors. Studies published in reputable journals like Sleep and Sleep Medicine have highlighted the dynamic nature of sleep needs, emphasizing that one-size-fits-all approach to sleep may not be sufficient to meet the diverse requirements of individuals across different life stages. Let's delve into how stress, illness and age can impact our sleep needs. So stress High levels of stress can disrupt our sleep patterns, leading to difficulties falling and staying asleep. In times of increased stress, our bodies may require additional rest to recover and regenerate, necessitating a greater quantity and quality of sleep. Two illness During periods of illness, our bodies may prioritize healing and recuperation, influencing our sleep requirements In such instances. Infants and children require more hours of rest to support growth and development. Older adults may experience changes in their sleep architecture and may find that fewer hours of sleep are needed, but benefit from improved sleep quality.
To adapt our sleep practices to our well-being and reduce stress, overwhelm and burnout, consider the following strategies 1. A mindful self-assessment Regularly assess your sleep needs based on your stress levels, health status and age, and adjust your sleep routine accordingly. Flexible sleep schedule Be open to modifying your sleep schedule in response to changing circumstances, allowing for more rest during times of heightened stress or illness. Three holistic well-being Prioritize your overall well-being by managing stress, maintaining a healthy lifestyle and seeking support when needed, as these factors can significantly impact your sleep quality and duration. Hey, endurance athlete friends, when you are building up your work routines and you are increasing and moving into non-taper weeks right, those high-load brick weeks you're probably going to need an extra hour or two of sleep per night. Sometimes you can't get that, I understand, but maybe try slipping in a nap during the day. So we're going to hit those growth hormones big time when we exercise and when we sleep. And we know that we can get a cycle of four naturally occurring human growth hormones by sleeping and exercising. So if you can put in two periods of sleep and two periods of exercise, that's how you're going to optimize your break routines. By recognizing the dynamic nature of sleep needs and embracing personalized sleep practices, overwhelmed parents and professionals can cultivate healthier sleep habits, reduce stress and nurture their overall well-being.
That concludes today's episode of Overcome the Overwhelm. Remember, by acknowledging the variability of sleep requirements and aligning our sleep practices with our well-being, we can optimize our sleep quality, reduce stress and navigate overwhelm and burnout with resilience. Thank you for joining me on this sleep journey and may you find rest, rejuvenation and balance in your sleep habits. Until next time, sleep well and thrive. 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 creatively efficient. Thanks for listening. I look forward to hearing from you soon.
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