No More Sleepless

A study published in the Journal of Pain found a connection between the hours of sleep participants had each night and amount of pain that they had the next day. 
If you are suffering from frequent headaches or migraines, you are likely well familiar with this vicious cycle: At night you can't sleep because the pain is keeping you up and you are struggling to unwind, and then in the morning you wake up, groggy, and the pain is even worse after the lack of restorative sleep. 

After years and years of suffering from frequent headaches and migraines myself, I am just too well familiar with feeling exhausted, and tired of dealing with the pain, feeling like others not suffering from the migraines or headaches understand how you are feeling, and the affect the constant pain has on your day to day life. 

In today's episode, I'll go over some tips and strategies that have helped me reduce my migraine episodes as well as reduce the severity of any migraine attacks. Every day not spent in a dark bedroom, waiting for the pain to ease, is a day I cherish. Maybe some of my strategies will help you as well. 

As always, I will end this podcast episode with a bedtime story. If you'd like to jump straight to the bedtime story, you can find it starting at around the 47 mins mark. 


For more information on the No More Sleepless podcast, check out www.nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

Thank you so much for listening and have a good night. 

If you are suffering from back pain, this vicious cycle might sound familiar to you: 
at night you can't sleep because the pain is keeping you up and you are struggling to find a comfortable sleep position and in the morning you wake up, groggy, more sensitive to the back pain after a restless night and your back pain is only getting worse due to the lack of restorative sleep. 

After I was just diagnosed with arthritis in my back (I also had a prior diagnosis of osteoarthritis in my collarbone), I'm 100% dedicated and motivated to limit any further progression of this disease. If you are also suffering from back pain, or a chronic pain that is affecting your health and sleep, maybe this podcast episode will motivate you to support any treatment plans with habits that will benefit your overall health and well-being.

The action course I've laid out for myself to reduce my back pain includes:
1. Weight loss for less weight on my joints
2. Increase physical activity (for benefits like better sleep, keeping joints moving)
3. Nutritious diet with lots of anti-inflammatory food. 
4. Reducing foods known to cause inflammation
5. Prioritize sleep with good sleep hygiene and habits
6. Regular chiropractic care (and massage therapy if possible)
7. Lots and lots of water
8. Strengthen back and core muscles (incl. stretching throughout the day)
9. Improve posture
10.  Manage stress 

I found this beautiful quote by Bella Bleue: " Your body holds deep wisdom. Trust in it. Learn from it. Nourish it."

As always, I will end this podcast episode with a bedtime story and hopefully you are fast asleep by then in this gentle sleep talk down. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com or connect with me on Instagram at anna_nomoresleepless.

Thank you so much for listening and have a good night. 

Sleep divorce is an old concept, and as people all over the world struggle with getting a good night sleep, this idea seems to be discussed more and more. Unlike a real divorce, a sleep divorce just relates to sleeping in separate beds or separate bedrooms. If you've had a restless night, mainly because your partner was keeping you up with their tossing and turning, or possibly their snoring, you might understand how this idea can seem tempting. Especially if you are feeling sleep deprived for nights and nights in a row. 

In today's episode, I will go over some tips that might help you manage the decision or transition to separate bedrooms. I will also provide you with some tips to still share a bedroom and possibly minimize your partner keeping you up at night. 

If you are not asleep by then already, you might drift away into the land of dreams, as we end the episode with a bedtime story. 

For more information and for upcoming blog posts on topics discussed here, check out www.nomoresleepless.com. 

I would love if you connect with me on Instagram at anna_nomoresleepless.

After a long, 2-month break, I'm so excited to be back again. The No More Sleepless podcast will be back on track with new episodes released every Sunday. 

In order to celebrate the 40th episode (and since I just turned 40), I thought I'll introduce myself in a bit more detail in this episode. Fall asleep as I tell you a bit about myself in this gentle talk down. If you are not asleep by then (it's not that interesting, trust me), you may fall asleep during our bedtime story. 

For more information on the No More Sleepless podcast and for ways to support the podcast, check out www.nomoresleepless.com. 

I'd love if you connect with me on Instagram at anna_nomoresleepless.

In continuation of the sleep environment mini series, I'm talking about light exposure today and how it can affect your sleep.

As mentioned in the episode, I will be taking a little break in March and the next No More Sleepless podcast episode will be released on April 4th. You will find new podcast episodes out every Sunday again from April on. If you have not subscribed to the No More Sleepless podcast, now would be a good time to make sure you are not missing out on future episodes. Thank you very much for your patience as I'm working through our move. I appreciate you!

I would love to stay in touch with you in the interim. You can email me at [email protected] or connect with me on Instagram at anna_nomoresleepless.

For more information on the No More Sleepless podcast check out www.nomoresleepless.com.  

I'm kicking off a min-series on the ideal sleep environment (inspired by our current home renovations and upcoming move). Right now, I've been spending my weekends at the new place, on an air mattress or a camping sleeping pad... in a nutshell not the ideal sleep environment.

A poll by the National Sleep Foundation found that a cool room temperature was one of the most important factors in getting a good night’s sleep. You might remember those nights when you are too hot and you are tossing and turning, not getting a good night's rest. Now this may sound more like a problem in hot summer nights but that can easily also happen in cold winter nights when the heat is running high, you have your warm fleece pajama on and are under the big comforter. What might start out feeling cozy and comfortable, might end up keeping you from sleeping well at night with you waking up too hot. 

In today's episode, I will go over the ideal bedroom temperature for you, as well as mention specifics for infants. I will also provide you with a few tips for those instances where your comfort temperature setting differs from anyone else in the house. 

I was recording today's episode with some rain pouring down. I was recording in our shed and thought it might sound calming. Now listening to it back again the audio does not sound like it's the best audio but I hope you will still enjoy this episode. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 

Get in touch with me via email at [email protected] or connect with me on Instagram at anna_nomoresleepless.

In today's episode I will go over my top 10 "Back to Basics" sleep tips for good sleep hygiene and better sleep in the long run. 
Fall asleep in a gentle sleep talk down as I go over my top sleep tips and end up the podcast episode with a bedtime story. 

To make sure you are not missing out on any episodes of the No More Sleepless bedtime podcast, please make sure to subscribe. Your support is highly appreciated. You can show your support by sharing this podcast, leaving a review or by checking out www.nomoresleepless.com for more ways on how to support this podcast.

I'd love to connect with you. You can follow me on Instagram at anna_nomoresleepless.com or send me an email to [email protected].

With all of us currently having a lot going on in life, I think it's a good time to double-down on self-care. I frequently get very intentional about self-care when I know I'm at a point in life where I feel spread thin, my calendar is full, and life's demands start to feel overwhelming.

Self-care does not have to be expensive, and self-care does not have to be time consuming. In today's episode I will go over 30+ inexpensive ways you can incorporate self-care at home. Self-care is not selfish! You need to take care of yourself so you can also take care of others, your loved ones, your business or work, and your future plans.

Fall asleep with this podcast episode made up of a long list of inexpensive ways you can incorporate some self-care into your daily routine.

The World Health Organization WHO defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”.

I think self-care is very important as a part of your overall health care and to promote your overall well-being. After I dealt with health issues to a degree where I had to go on medical leave, and after seeing two friends deal with burnout, I've become more aware of the importance of self-care and try to incorporate some form of self-care daily.

Follow me on instagram at anna_nomoresleepless and join me in a 30-day self-care challenge, coming out this week (fun prizes included). 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 

Subscribe to the No More Sleepless podcast. New episodes out on Sundays. 

When I was dealing with insomnia, and after seeing how burnout affected two of my friends, I realized the importance of self-care. 

In my opinion, self-care means taking care of yourself in various areas of your life (for example physically, mentally, emotionally, spiritually, financially, in your occupation,…) by taking care of yourself with compassion and self-love. In today’s episode, I encourage you to work on areas of continuous pain in your life, have at least one thing you enjoy and do for yourself every day, and be kind to yourself. You probably have heard it before: Self-care is not selfish and if you are taking care of yourself, you can also take care of others from a giving and loving place. 

If you are getting any value out of the No More Sleepless podcast, your support is highly appreciated. You can show your support by subscribing and sharing this podcast, leaving a review or by checking out www.nomoresleepless.com for more ways on how to support this podcast.

Please also follow me on Instagram at anna_nomoresleepless.com

From fairly young on, I've had spent quite some time in doctor offices. Even though I don't feel that seeing the various traditional health care providers that I did see when I was struggling with insomnia, had a big impact on me personally overcoming the insomnia I dealt with, I still, however, always recommend you seeing a doctor for any concerns about your sleep, insomnia, or stress. Sleep issues can not only have short-term but also long-term health implications and therefore I find it very important that you see a doctor to ensure there are no underlying health issues that are affecting your sleep, like sleep apnea, or other health concerns. 
However, in this episode, I want to also empower you to take actions and steps to better your health and sleep, and I also want to encourage you to be an advocate for yourself. Hopefully the tips I'm providing here will help you work out a treatment plan that works for you. 

I have the utmost respect for anyone working in the medical field and am very thankful for your service!

If you have any concerns about being triggered in this episode and want to jump right to the bedtime story, please scroll forward to 34:35 and enjoy the episode from thereon. 

Wishing you all a very good night! Sleep tight. 

For more information on the No More Sleepless podcast, check out www.nomoresleepless.com. 
I'd love it if you connect with me on Instagram at anna_nomoresleepless.com.