Episode Details

58. Get A Better Night’s Sleep Without Using Drugs With Sleep Expert Anne Bartolucci, Ph.D

Season 1 Episode 58 Published 2 years, 2 months ago

Description

When was the last time you had a “good” night's sleep? Do you get the “right” type of sleep? Is the idea of getting enough sleep causing you so much stress that you struggle to sleep? We have your covered with psychologist, certified sleep specialist and author Anna Bartolucci, Ph.D.

With sleep deprivation affecting a significant portion of the population, especially women over 50, Anna sheds light on natural methods to achieve better sleep without relying on medication.

The Epidemic of Sleep Deprivation

Did you know that 4 out of 5 Americans aren't getting enough sleep? This alarming statistic hits especially close to home for women over 50, who often find themselves struggling with sleep disturbances.

Anna Bartolucci offers valuable insights into common misconceptions surrounding sleep. From debunking the "I'll sleep when I'm dead" mentality to emphasizing the importance of getting 7-9 hours of sleep per night, Anna provides a balanced perspective on achieving optimal rest.

Understanding Melatonin

As a naturally occurring hormone as well as a supplement, melatonin plays a crucial role in regulating our sleep-wake cycle. Anna explains how to use melatonin effectively and cautions against overreliance, highlighting ongoing research into its effects on individuals.

The Power of Routine

Anna stresses the importance of simplifying our approach to sleep. From establishing a bedtime routine free from screens to maintaining consistent wake times, she offers practical tips for improving sleep quality.

Nutrition and Sleep

Anna recommends finding the right balance of carbohydrates and proteins before bedtime. She warns against consuming sugar-laden foods that can disrupt sleep patterns.

Should You Exercise in the Morning or Before Bed?

The relationship between exercise, cortisol levels, and sleep is complex and varies from person to person. Anna advises listeners to determine whether exercising before bed enhances or hinders their sleep quality.

Navigating Sleep Challenges

For individuals struggling with sleep disorders, Anna suggests consulting a primary care physician or psychiatrist before considering sleep medications. She also discusses the impact of stress, screen time, and bedtime routines on sleep patterns.

Unlocking Better Sleep

Anna Bartolucci shares her top sleep tips:

1. Use the bed for sleep and sex only. Reading for 15-20 mins before sleep is ok.

2. Keep your wake time variability between weekdays and weekends to 1 hour.

3. Connect with what you did as a kid, or what you do with your kids, and have a bedtime routine that does not involve screens. It could include a shower, skincare, stretching, praying, meditating, reading etc.