Welcome to the first episode of the Sleep Easy Podcast! Join your host Sabine Christelli, a yoga teacher, master NLP practitioner, hypnotherapist & graduate certificate in sleep science, to get tips from both the ancient wisdoms and latest science that will help you get the best possible sleep.
We spend a third of our life in this mysterious state called sleep. Essentially, sleep is the time when we repair ourselves, mind and body. Sleep affects everything we do: our performance, our mindset, our energy levels, your ability to recover and move forward. In today’s episode, Sabine is sharing with you the amazing benefits and the true power of quality sleep!
In today’s episode, we cover:
[00:01:13] How sleep affects our energy levels and our mental functions
[00:02:22] Why sleep is crucial for our immune system and stress relief
[00:03:26] Connections between our sleep and our weight
[00:04:00] A breathing practice that can help you sleep
[00:05:23] Three simple tips for better sleep
- For more info, visit Sabine’s website https://www.sabinechristelli.com/
[00:00:00] Hi, I'm Sabine and welcome to my podcast Sleep Easy, full of tips from the ancient wisdoms and latest in science to help you apply the information which will help you to get the best possible sleep. I'm super pumped about sharing all the information I have from my background as a yoga teacher, master NLP practitioner, hypnotherapist, and with a graduate certificate in sleep science.
Enjoy the show and remember, these are just my opinions. Adding to your smorgasboard of information available for you and your choices. Seek medical advice if required.
Considering you spend one third of your life in bed in this mysterious state called sleep, I think it is fantastic to start the first episode with talking about the benefits of good sleep. So, sleep is basically a time [00:01:00] when you really repair yourself. You repair your body, you integrate the mind in your experiences.
So, in a nutshell, the benefits are massive. Let's begin with a simple start. First of all, when you sleep and you restore the body and your mental processes, this will help you improve your energy levels. It will affect your mood. Because quality of sleep will promote all the integration so that you feel clear in your mind.
It affects cardiac health positively because it slows down your heart rate and blood pressure decreases. It also ensures that your blood sugar levels are regulated, which is super important if you want to avoid being a diabetic as well. It helps regulate the hormone insulin. Good sleep means that your mental function is improved.
Memory consolidation is happening. You're updating new [00:02:00] neurological connections that have happened during the day. Remember, neuroplasticity: an amazing topic. There's this restructuring going on, which means that later on in the day, you will respond quicker, have more clarity & learning has been integrated.
You are able to integrate new knowledge and enjoy increased performance. Good sleep also helps to benefit your immune system. A restorative night’s sleep is so powerful because all the systems are repaired and it helps you by releasing growth hormone, which repairs tissues and cells. Cytokines are produced during sleep, which will support a healthy immune system.
Good sleep helps you with stress relief. When you sleep well, you wake up feeling refreshed and you can manage any stress so much better. There's no leftover from before and you can step into your day with clarity. Good sleep also helps [00:03:00] with athletic performance overall because athletic recovery is super important so that the body can function at its highest.
Again, human growth hormone is involved and secreted during sleep. This will then help you to be in good shape and increase your performance and reduce the idea and possibility of injuries. How good is that? Weight. When you are getting good enough sleep, you are able to feel that you can manage your intake of food.
Basically, when you sleep, you, you suppress the secretion of lectins. And these are basically reducing the production of an appetite stimulant called gherlin. This is really important. That's why you get more munchies and crave more foods when you have less sleep and it becomes almost uncontrollable.[00:04:00]
And just as a little bonus gift, I'm just going to include a small breathing practice that will help you with sleep.
Breathing in through the nose, nice and slow. Breathing out through the nose, relaxing your shoulders and face. Breathing in, letting your belly expand, breathing out. Slowly through the nose, relaxing your belly back towards the spine, breathing in gently through the nose, belly expands, breathing out, dropping the shoulders, relaxing the face.
Simple moments [00:05:00] like these can just help you to slow down and begin the relaxation process, because falling asleep is a process and little things can make all the difference, just like breathing practices. Thank you for listening.
So we're gonna end this show with three simple tips that are easy to apply because there are different levels of changing your life to get better sleep. Level one, two, and three. Level one are easy ones that you could apply every day. So number one. Try magnesium if you don't already. Taking magnesium can really help with sleep, and I'll go into more details in different episodes about how that works.
Morning sunlight can really make a difference. It sets your circadian rhythm and it'll help you to sleep easier at night. Getting some morning sun on into your eyes, on your body. Super [00:06:00] powerful. A walk in nature with evening sunlight is ideal. Is really helpful again, to set your circadian rhythm so that it's much, much easier and natural to fall asleep at night.
There's a beautiful mechanism behind that, which I will discuss in further podcasts. Thank you for listening to this episode. See you next time and remember to like, share and comment, and of course, get some good sleep.[00:07:00] [00:08:00]
