My Science Based Tips for Better Sleep - 1142

The Chalene Show | Diet, Fitness & Life Balance

Chalene Johnson

Wellness, Health & Fitness, Chalenejohnson, Personalgrowth, Fitness, Lifecoaching, Health, Personaldevelopment, Family, Mental Health, Organization, Nutrition, Diet, Goals, Relationships, Focus, Faith, Productivity, Advice

4.8 • 7.2K Ratings

🗓️ 15 November 2024

⏱️ 46 minutes

🔗️ Recording | iTunes | RSS

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Summary

Are you tired of feeling exhausted every day? 😴 In this episode, Chalene Johnson dives deep into the importance of sleep and how it impacts your overall health, especially for women over 40. Discover scientifically-backed strategies to improve your sleep, reduce stress, and enhance your energy levels. Chalene shares her personal experiences, top expert advice, and actionable tips to help you fall asleep faster and wake up feeling refreshed. Whether you're struggling with perimenopause, hormonal imbalances, or just need better sleep, this episode is your guide to reclaiming your rest!

What You’ll Learn:

🛌 The impact of sleep on hormones and aging
🌡️ How temperature affects your sleep quality
💡 Practical tips to improve your evening routine and reduce screen time
🌿 Supplements and natural remedies to enhance sleep
🕒 The benefits of maintaining a consistent sleep schedule

Watch this episode on YouTube this Sunday: https://www.youtube.com/@chalenejohnson/videos

🎯 Thank you to MIDI!! 💜You deserve to feel great. Book your virtual visit today at https://chalene.com/MIDI

🎯Resources:

Try Sleep Breakthrough: visit https://chalene.com/sleep to get your special discount and free gifts with link when you use code CHALENE at checkout
Visit https://GetSoul.com/chalene and use code CHALENE at checkout for a discount
Eight Sleep: https://www.eightsleep.com/
Chili Pad: https://chalene.com/getcool - Get 20% Off!

🎯Research:

Vitamin B6 in anxiety: sleep and immune function

https://www.semanticscholar.org/paper/Vitamin-B6-in-anxiety%3A-sleep-and-immune-function-Pertiwi-Fanani/23db69030fdebde240ae02221783d85a3b565995

Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review

https://pmc.ncbi.nlm.nih.gov/articles/PMC11136869/#abstract1

Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial

https://pubmed.ncbi.nlm.nih.gov/39252819/

A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity

https://pubmed.ncbi.nlm.nih.gov/33966405/

Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus

https://pmc.ncbi.nlm.nih.gov/articles/PMC11554482/

Soy isoflavones, lactobacilli, Magnolia bark extract, vitamin D3 and calcium. Controlled clinical study in menopause

https://pubmed.ncbi.nlm.nih.gov/16957676/

Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials

https://pmc.ncbi.nlm.nih.gov/articles/PMC11456512/

The Effect of Zinc Supplementation on Sleep Quality of ICU Nurses: A Double Blinded Randomized Controlled Trial

https://pubmed.ncbi.nlm.nih.gov/29241421/

Menopause and sleep disturbances

https://www.semanticscholar.org/paper/Menopause-and-sleep-disturbances-Stenyaeva-Khritinin/98f9552b3d4c7b4ced3d2491eaf2121560c1991b

Menopausal Symptoms and Sleep Quality in Women Aged 40–65 Years

https://pmc.ncbi.nlm.nih.gov/articles/PMC9381266/

🎯Join my 2 Week Walk More, Have More Energy Holiday Hormone challenge

👉 https://Myselfagain.com

🎯Join Chalene on Patreon for ad free episodes of The Chalene Show PLUS all of the other FUN content not suited for the regular show!! 👉 h ttps://chalene.com/more

🎯You're Too Young To Feel Old! Join the all-new Phase It!! A personalized plan to fit your life

👉 https://phaseitup.com

Thank you to our sponsor Organifi. Go to https://www.organifi.com/chalene and use the code CHALENE for 20% off all products

My favorite brand of castor oil is Queen Of The Thrones. Visit https://chalene.com/oil

OR use code CHALENE at checkout for 10% off

📣 I’d Love to Hear From You!

Leave your questions or messages for me here: https://www.speakpipe.com/AskChalene
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Transcript

Click on a timestamp to play from that location

0:00.0	Hi, I'm Chris Getherd and I'm very excited to tell you about beautiful anonymous, a podcast where I talk to random people on the phone.
0:06.3	I tweet out a phone number, thousands of people try to call, you talk to one of them, they stay anonymous, I can't hang up, that's all the rules.
0:12.7	I never know what's going to happen. We get serious ones. I've talked with meth dealers on their way to prison. I've talked to people who survived mass shootings. Crazy funny ones. I talk to a guy
0:21.5	with a goose laugh, somebody who dresses up as a pirate on the weekends. I never know what's going to
0:25.7	happen. It's a great show. Subscribe today, beautiful anonymous. The shorter your sleep cycles, the shorter
0:32.2	your life cycle. If you're someone who's focused on your health, who wants to live a long and powerful
0:37.4	life,
0:38.3	sleep has got to be your foundation.
0:40.8	But for more than 70% of women over the age of 40, sleep disturbances are a regular occurrence.
0:47.8	And missing out on sleep doesn't just mean feeling fatigue for the day.
0:51.9	It can cause hormonal imbalance, accelerated aging, eye puffiness
0:56.3	in dark circles, weight gain, insulin resistance, hormone disruption, increased stress levels,
1:02.5	low libido, gastrointestinal issues, risk of heart disease and Alzheimer's, not to mention premature
1:09.1	graying and hair loss. And that's just the tip of the iceberg.
1:12.3	Today in the Shalene Show, I'm sharing with you the cliff notes of five of the top sleep experts,
1:17.9	top sleep books, and the data and science that you need to be aware of to improve your sleep,
1:23.0	what sleep supplements are going to work the best, and the sleep tools are going to help you get
1:28.0	better sleep, because frankly, your health is dependent upon it. All right, let's get to it.
1:33.5	It doesn't matter whether you are a grown man, a grown woman, a small child. We all need to
1:38.8	improve our sleep schedules. We are getting less and less sleep as a society, and obviously a big part of that
1:46.6	has to do with digital devices. The fact that most of us feel like we have to, during all waking
1:52.1	hours, be either consuming content or creating content. No longer do we feel like we're a valuable
	...

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