Welcome back to the WellyWalk-- this is the third and final episode in our sleep odyssey! Yay! We did it.

In the first episode (S1E10 Got Sleep?), we explored sleep itself; what is it and why we should care. Answer: because it's the bedrock of our health and it effects absolutely everything.

Then, in part 2 (S1E11 An Orthosomniac in the Garden) we explored how our behaviours during the day affect our ability to sleep at night. This led us into key sleep hygiene tools.

This final episode will be a delightful potpourri of the other tidbits I felt you just must know, including:

• more powerful sleep hygiene tools
• An exploration of naps, and how to make them super
• the wonder of dreams and lucid dreaming
• school start times and what they are doing to our teens
• perimenopause/menopause and what it does to sleep
• and should we be supplementing for sleep?

All this and more!

As with the previous episodes on sleep, I would like to give thanks and praise to Matthew Walker and Andrew Huberman for all their work in educating me and the public at large about the importance and nuances of sleep.

Enjoy and I hope you will share this three part series (S1E10/S1E11/S1E13) with anyone you know dealing with sleep issues or anyone who wants to improve their health and happiness and motivation and focus and performance and intelligence and metabolism...I could go on...

And stay tuned-- the next episode brings us back into the fray of my little old midlife crisis and to my pantheon of psychopomps, showing us the way towards Welly.

Please find below some references for this episode:

The Matthew Walker Podcast:

• Insomnia v Exercise: https://podcasts.apple.com/gb/podcast/122-exercise-vs-insomnia/id1578319619?i=1000746663766
• Sleep and Exercise pt 1: https://podcasts.apple.com/gb/podcast/39-sleep-and-exercise-pt-1/id1578319619?i=1000594669305
• Sleep and Exercise pt 2: https://podcasts.apple.com/gb/podcast/40-sleep-and-exercise-pt-2/id1578319619?i=1000597256575
• Sleep and Exercise pt 3: https://podcasts.apple.com/gb/podcast/41-sleep-and-exercise-pt-3/id1578319619?i=1000599324269

HRT reality v fears https://peterattiamd.com/rachelrubin/

Yoga Nidra with Swami Janakananda: https://open.spotify.com/track/7jQmbTq9cPTo5ZBsRneoXB?si=717380c41d27418a

Yoga Nidra with Ally: https://allyboothroyd.com/30-minute-yoga-nidra-for-deep-relaxation/

Non Sleep Deep Rest with Andrew Huberman: https://www.youtube.com/watch?v=AKGrmY8OSHM

James Nestor's book Breath, in which you can learn about mouth taping and sleep apnea (also the power of breathwork)

https://www.mrjamesnestor.com/breath-book

Matthew Walker's book, Why We Sleep

Andrew Huberman, Huberman Lab Podcast:

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• Essentials: Master Your Sleep & Be More Alert When Awake
• Matt Walker, The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials
• Guest Series | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
• Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
• Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
• Guest Series | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
• Guest Series | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
• Guest Series | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
• Using Red Light to Improve Metabolism & the Harmful Effects of LEDs| Dr Glen Jeffrey PhD