EPISODE 30: HOW TO IMPROVE YOUR SLEEP!

Host: COLLEEN ROSENBLUM & BRIDGETT

Guests: LEE BOUGIE

EPISODE SUMMARY:

Do you have trouble with poor sleep, insomnia, or just looking for some better sleep solutions? Sleep can affect every aspect of our lives. It can be even more challenging to get your sleep when you are a midlife woman. Today’s guest, Lee Bougie, is a sleep expert with a Master of Science in holistic nutrition. Lee teaches at a school of natural nutrition and also leads research and development at Nested Naturals. In this episode, we discuss how to improve your bedtime routine and finding your solutions to your sleep issues as well as a special offer to our listeners!

Lee Bougie

Our guest today is Lee Bougie, a sleep expert who holds a Master of Science in holistic nutrition. Lee is a science teacher, speaker, and leads the research and development department at Nested Naturals. Lee Bougie runs workshops on various wellness topics and makes media appearances that focus on sleep, stress, and the circadian rhythm. Lee is a certified stress mastery educator and uses this in her practice. Lee Bougie has a passion to learn and teach others how to live a balanced life.

NESTED NATURALS:

Menopause Complete Herbal Care
- Harmonious Blend of Herbs that help balance your hormones and support women in perimenopause and menopause.
- Eases hot flashes, balances hormones, promotes healthy sleep and a relaxed state, and support for the liver.
LUNA
- A Gentle Sleep Aid that is made with herbal extracts (Valerian, Chamomile, Passionflower, Lemon Balm, and more)
- Gets you back to normal and healthy sleep, helps set up a healthier sleep pattern, and allows you to wake up refreshed!
LUNA Melatonin-Free
- A Natural Melatonin-Free Sleep Aid with herbal extracts (Valerian, Chamomile, Lemon Balm, and more)
- Non-Habit-Forming Herbal Sleeping Pills
- Gets you back to normal and healthy sleep and allows you to wake up refreshed!
Magnesium Glycinate
- Helps support healthy muscle function and soothes tension both in the body and the mind.
- Relieves occasional muscle cramping, boosts energy and metabolism, strengthens bones, and supports physical fitness.

All Supplements are 100% Vegan, Third Party Tested, GMP Certified Facility, Non-GMO, and Made with Love!

Get 25% OFF Any of these products and more at [https://nestednaturals.com/blogs/podcast/hot-flashes-and-cool-topics]

STAGES OF SLEEP:

The Stages of the Sleep Cycle can be separated into two types.
- NREM, Non-Rapid Eye Movement
- REM, Rapid Eye Movement
NREM Stage 1-3
- Transition period between wakefulness and sleep
- Body temperature drops and the heart rate slows.
- Muscles relax, blood pressure and breathing rates drop.
REM
- Brain becomes more active in this phase.
- The body becomes relaxed and immobilized and dreams occur during REM.
- A lot of hormone production happens in this phase as well as immune balancing.

Sleep, Anxiety, and Menopause:

You may start to notice sleep issues around the time that you are starting perimenopause or menopause. The hormonal changes during this time can lead to decreased REM sleep giving you a poor night’s rest.
Research has shown that anxiety tends to come first causing insomnia and sleep issues. Some things that you may do to help fight this may actually be doing more harm. Taking a nap in the middle of the day or drinking a glass of wine before bed can decrease your overall quality of sleep.
Stress ties into everything from the changes in menopause to not sleeping. The cortisol surges in your body can affect your body clock and your production of melatonin. Changes in midlife and the anxiety stressors that are added are most likely the biggest disruption to the body clock. It’s important to remember that stress is the balance between your demands and your capacity.
Formulating a good bedtime routine is crucial to helping get your best sleep. Being consistent in when you go to sleep and when you wake up is one of the key sleep solutions to better sleep.

In this episode, we discuss…

[00:00] Show Introduction

[00:09] Introducing Our Guest

[04:01] Start of the Interview

[04:30] How Did You Decide to Start Studying Sleep?

[05:24] The Importance of Sleep for Your Body

[06:20] Stages of Sleep

[07:28] Hormones and Your REM Cycle

[10:38] Relationship Between Anxiety and Insomnia

[12:26] Some of the Causes of Insomnia

[15:22] When Napping is Bad

[17:19] Shifting Your Body Clock

[17:54] The Importance of a Regular Sleep Schedule

[20:37] Do You Need A Certain Amount of Sleep?

[25:53] Certified Stress Mastery Educator

[27:31] Sleep Wake Thrive

[32:35] A Special Offer for Our Listeners!

[33:08] Last Bits of Advice for Listeners

[34:20] Closing Thoughts

[36:23] Outro

USEFUL RESOURCES:

As a listener of the podcast, Nested Naturals is offering you 25% OFF your purchase of any of their supplements! [https://nestednaturals.com/blogs/podcast/hot-flashes-and-cool-topics]

Midlife Articles | [http://hotflashescooltopics.com/midlife-articles/]

Want to Connect with Lee Bougie?

LinkedIn [https://www.linkedin.com/in/lee-bougie-5b809018/?originalSubdomain=ca]

Instagram [https://www.instagram.com/leebougie/?hl=en]

Facebook | Workshops by Lee

[https://www.facebook.com/Workshops-by-Lee-515865205263273/]

Can’t Get Enough?

Find Us Here!

Website | [www.hotflashescooltopics.com]

Mail | [[email protected]]

Instagram | [https://www.instagram.com/hotflashesandcooltopics/]

Facebook | [https://www.facebook.com/hotflashescooltopics]