1027: Classic ACP 4 Easy Additions For Better Sleep And Less Anxiety
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 5 May 2024
⏱️ 20 minutes
🧾️ Download transcript
Summary
In today's episode, Gina identifies four easy to use tools to help improve sleep and reduce anxiety. These tools include two supplements: a mineral and an amino acid. The tools described also include two readily available essential oils. Listen in today to discover these easy to use anxiety and sleep solutions!
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
https://www.theanxietycoachespodcast.com/sponsors/
Thank you for supporting The Anxiety Coaches Podcast.
FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind
10-Minute Body-Scan Meditation for Anxiety
Anxiety Coaches Podcast Group Coaching link
To learn more, go to:
Website https://www.theanxietycoachespodcast.com
Join our Group Coaching Full or Mini Membership Program
Learn more about our One-on-One Coaching
Find even more peace and calm with our Supercast premium access membership:
For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/
Here's what's included for $5/month:
❤ New Ad-Free episodes every Sunday and Wednesday
❤ Access to the entire Ad-free back-catalog with over 600 episodes
❤ Premium meditations recorded with you in mind
❤ And more fun surprises along the way!
All this in your favorite podcast app!
Quote:
A well spent day brings happy sleep.
-Leonardo de Vinci
Chapters
0:23 Introduction to Better Sleep and Less Anxiety
3:52 Benefits and Dosage of Magnesium
6:22 Introduction to L-theanine Supplement
10:07 The Power of Essential Oils
12:19 Lavender Oil for Sleep and Anxiety
14:44 Bergamot Oil for Calming Effects
Summary
In today's episode of the Anxiety Coaches Podcast, I delve into four simple additions that can enhance your sleep quality and reduce anxiety. The focus is on two supplements and two essential oils that can easily be incorporated into your routine. Starting with magnesium, I explain its role in various biological processes and how it aids in anxiety reduction and sleep improvement by converting 5-HT into the precursor to melatonin. Different absorbable forms of magnesium such as magnesium citrate, magnesium glycinate, magnesium taurate, and magnesium aspartate are recommended, along with dosage guidelines to avoid side effects like loose stools. I highlight the benefits of magnesium in bath form for transdermal absorption without gastrointestinal issues.
Moving on to the second supplement, L-theanine, an amino acid found in green tea leaves but also available as a supplement. I discuss its stress-reducing and relaxation-promoting properties, which can help with anxiety and sleeplessness without causing drowsiness. The dosage ranges and benefits of L-theanine in improving mental relaxation by reducing sympathetic nervous system activity and cortisol levels are outlined. I emphasize the versatility of L-theanine for daytime relaxation and bedtime relaxation without the stimulating effects of caffeine found in green tea.
Shifting focus to essential oils, I explore their potent impact on emotions through olfactory receptors directly connected to the limbic system, where emotions originate. Essential oils, distilled essences of plants and flowers, have various therapeutic uses, including reducing stress, anxiety, and aiding in sleep improvement. Lavender oil is praised for its ability to enhance sleep quality, relieve anxiety, and reduce stress and depression. I reference a study showcasing lavender oil's efficacy in reducing anxiety levels before surgery, further emphasizing its relaxation-inducing properties. Additionally, bergamot oil, derived from a citrus fruit hybrid, is highlighted for its calming effects and ability to lower heart rate and blood pressure, thereby aiding in anxiety reduction and promoting sleep.
Learn more about your ad choices. Visit megaphone.fm/adchoices
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Boots online prescriptions is the service that fits around you. |
| 0:02.8 | So if you're busy doing this, you know your prescription is getting delivered for free to your home. |
| 0:08.2 | If you're doing this, just click and collect from a store that suits you. |
| 0:12.2 | Manage everyone's prescriptions from one account, even if you're busy. |
| 0:16.3 | For expert advice to pop in store and do this. |
| 0:18.9 | Hi, can I speak to Boots Pharmacist please? |
| 0:21.2 | It's easy to sign up. |
| 0:22.4 | Visit Boots. Visit. Come slash Pharmacy please. It's easy to sign up. Visit boots. |
| 0:23.0 | Visit bootes with you for life. Participating surgeries NHS prescription |
| 0:28.1 | fees may apply free delivery England only. Welcome to the Anxiety Coaches |
| 0:39.3 | Coaches podcast, a relaxing and informative show where we explore anxiety panic and PTSD sharing how you can overcome them for life. |
| 0:52.0 | Aloha, welcome back to the Anxiety Coaches Podcast. I'm your host and coach Gina Ryan, |
| 1:00.4 | and I am so happy to be with you again today as together we can consider the many ways to bring your mind and body back to its natural peace and calm. |
| 1:13.6 | In today's episode, I want to talk about four easy additions for better sleep and less anxiety. I have for you two supplements and two essential oils, but I want |
| 1:27.8 | to start with the supplements first. They're both easy to find, they're easy to use, and they're relatively safe, and you may even be using one or both of these already. |
| 1:41.0 | But for those of you who are unfamiliar with these, easy to... of these are a |
| 1:45.0 | easy to get your hands on supplements these are a great place for you to start. |
| 1:51.0 | The first one that I have is magnesium. And magnesium works an interesting way in many of |
| 1:58.0 | our biological processes, but helping you with anxiety and sleep is top on that list and it helps to convert |
| 2:06.6 | the 5-H-T into the precursor to melatonin which is also known as 5-H. Now you know many people take the 5 HTP for sleep |
| 2:19.7 | many people take the melatonin for sleep and so I'm taking it back a whole |
| 2:26.1 | another step you can start with the more basic element which is magnesium just a very |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Gina Ryan, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Gina Ryan and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.