Am finally a mother today , because of fibroids & cyst 😢my tubes was block for 6years I and my husband was having issue because of my situation no child when I was Searching online on UKposts about fibroids I saw a testimony about dr Omo so I write him and place order for his herbal today I have 2weeks old baby now he can help you too Herb's work like magic. Both on infections Herbal 🌿🍵medicine is the best his UKposts channel dromocure

Thanks for sharing..Im 49 and know that Im not sleeping well which is causing lots of problems..so I want to find a solution to get those hours. I am exhausted and my heart beats irregular.

what is the temperature outside at night

The sleep routine that helps me... I sleep in the living room (my husband sleeps in the master bedroom bed, but he snores and gets up multiple times each night). In my sleep area, I have my fan like I want and have a pillowtop queen bed (my hip spurs are painful on a firm mattress) and pillows that help me sleep optimally on my side and back. I tape my mouth closed to ensure I breathe through my nose to warm and condition air in the nasal passages. Mouth open breathing dries out the mouth, leads to snoring and causes inflamed gums, possibly raises blood pressure due to lower nitric oxide, reduces or eliminates middle of night awakening. This way, I optimize my sleep time and quality with my normal sleeping heart rate for me. My deep is sufficient to maintain lower bp and physical body recovery. My rem is generally good too, not excessive but sufficient, depending on stressors. If my stress is up, I can get physical, mental, and emotional repercussions that I feel. If my sleep is restless or my sleeping heart rate has been higher than normal lately or there are middle of night awakenings with inability to go back to sleep, I do breathwork and body relaxation and stay in bed until normal waking time. 1) Physiological sighs, try to sleep 2) 4-7-8 breathing, try to sleep 3) Box breathing, try to sleep 4) Body scan, try to sleep 5) If still unable to sleep, I just maintain awareness of body relaxation and maintain it the best possible way and stay in bed until normal waking time. By staying in bed as relaxed as possible, I am convinced it maximizes physical and emotional recovery when unable sleep. I've used videos to learn these skills, but I avoid turning on my phone when trying to get back to sleep. I have 9 pm as my bed time. I have lights out at 8 pm if not earlier. I may have a relax audio on from 8 pm. Darkness is essential. I drink 20 oz black coffee around 5-7am. I go outside view daylight after coffee and do a 10-20 min walk. At work, I walk outside 10-20 min before eating, eat lunch, then walk outside again 10-20 min. After work, I walk 10-20 min before eating to reduce appetite.

I love sleeping in my van too, it started when we camping and didn't want to bother with a tent

Wow - I could have written almost the same! Was just thinking they didn't mention the effect of your sleeping partner (and disturbances from young children which impact your sleep patterns). Haven't quite moved out of the marital bed yet, but heading that way!

@@yogawithrosie3805 I can sympathise, it makes no sense but society tends to believe that if you dont sleep together your marriage is over! Its complete nonsense of course, no one is saying you cant visit each other, just sleep in your own bed. My hubby likes a warm room and i like the windows open, he likes heavy blankets tucked in so tight matron would be able to bounce a halpenny ! I like one sheet and a light blanket! In every possible way when it comes to sleeping we are opposites. Why suffer because of silly customs . The upside of moving out is that I could wear whatever I wanted and my hubby never knew what to expect when he visited my room. Did us the world of good! 😂🥰🤭

Uhiź

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How did you do that, breathing or a change in thinking..can you share please if possible

@@SpecialgiftsLA you nailed it down no stress good sleep you don’t need anything more. All this bla bla is doesn’t help if you are not at peace with ur self

Jess Dior I 100% agree with you. Why? Because it's exactly the same for me... 😊

But how do you make life good so that you don’t worry? I have very, vert few people in my life who I am emotionally connected to AND I see them seldom. This is the problem.

wow I need to try that,,

Yeah, but I love listening to Matthew Walker speak...not only the Liverpudlian accent, but the enunciation, emphasis, vocabulary, and content. It's effortless to remain attentive.

And processes our systems do naturally are good for us. And things we’ve known for centuries have now been given the approval of science. Am I the only one who thinks we already had this natural wisdom and didn’t need electrodes in our brains to tell us what we already knew?

@@susanswinny588 He doesn't have a Liverpudial]n accent!

We're so happy to hear you enjoyed this episode 😊

Absolutely Awesome Professor Walker ..I followed Paul Martin, Cambridge & Harvard 😎 'Counting Sleep' when studying 'Design for Life' and 'Measuring Behaviour' working with children Behavioural ? Problems ...learning so much linked to short, medium & long term life and Health 👌💜👌 Thank You 💜and Zoe is gr8 .

I love the sound of his voice and Liverpool accent - calming...especially on his podcast Sleep Diplomat.

It's great to read soch a thoughtful, informative opinion. Your suggestions will be tried -- and followed.

Concurr

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👋 when I understood that every bite of food we eat turns into sugar , I was shocked... Most if the time I have to ask myself " do you want to eat dinner , or sleep well...? " it s still a struggle, and a hit and miss story...I also struggle with quantities , most of our family are big eaters. I think I can safely say that when I avoid big starchy dinners and alcohol, I sleep better and longer ...but still experimenting , it s probably not a one size fits all...as we re all different . Stress is probably one of the biggest sleep killers , a cluttered mind... unresolved conflicts.... Health is such a fascinating topic. Hello from France👋

I fell asleep listening to him.

The Big IF ?

The Big IF is the Intermittent Fast study that Zoe are doing. Currently only available if you are based in the UK, but basically you eat in a 10 hour window (i.e. no calories for 14 hours). A lot of people, myself included, have reported improved sleep as a result of not having late night snacks.

@@yogawithrosie3805 it's brilliant, the Intermittent fasting, or more accurately, time restricted eating. 9 to 10 hours eating windows seem to be quite natural for me and the IBS and sleeping have just fallen into line. It isn't difficult, you just restrict your normal eating to a 10 hour window and it seems like your mood, energy, digestive system, toilet habits and sleeping (in my case anyway) seem to love it. It's probably nearer to how we were designed to live because we slept when it was dark and everything else was around that. The gut microbiome seems to be doing a much better job, I haven't cut calories just changed when I eat but, I have still lost 3 kg without cutting down. I am going to start again after the study and the holidays because if its this good now, I want to try an 8 hour window.

I've been following the same principles for a few years now, but fasting between 10 to 14 hours. I wish I could say that it helps with my insomnia or ibs 🙌

Thank you so much for your contributions to The Big IF Study, we're so happy to hear that it's working great for you! ⏰

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I totally sympathise. I have slept poorly all my life, suffering awful nightmares when I do finally drop off through sheer exhaustion. It's become worse over the last 13 months, since my husband passed away; I can't get used to that awful empty space in the bed.😢If I get 4 hours sleep in a night, I figure I've done well.

All from when I hit menopause. Before that sleep was something I was good at.

I’m one year older than your wife. I have been exactly like her with my lack of sleep for many years, but in the last few months it’s been getting better, I think because my hormones have finally stopped messing about. So I think there might be hope for her - I hope so.

Wishing her and you good luck with this.

I sound similar to her. Recently tried a Seasonal Affective Disorder light out of curiosity and before buying for a friend that struggles. Always stuck in my mind this advice of natural light in first 2 hours of waking. Although I thought I did, seems I could still have fond with help. Honestly, from that first morning of using it for 1hr facing me after I woke up, that night I fell asleep naturally for the first time in years. I also slept differently in that I was aware of dreaming and having more lucid dreams. From that morning on I make sure I set aside as long as possible to face into this light until I need to get up. Usually I’m browsing online with a cup of tea 🙂so no big deal.

I was like that for most of my adult life but recently have seen big improvement but it's due to not eating outwith a 10 hour window that seems to have helped me. I gradually started going to bed earlier and getting up earlier, it seems, with me, that if I haven't eaten for 3 hours previously, have a cooler bedroom and darkness, I seem to be getting my allotted sleep time. I really thought I would have insomnia for life. I hope your wife gets some respite from sleeplessness because it is one of the worst things imaginable.

same here,mind overthinks at night.awful!!

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Be careful. Leukemia and Lymphoma cause night sweats.

I had towelling flannel, wet & lavender/lemon scented, COLD on ice pack, beside bed to cool head so I could get back to sleep, also Silk filled mattress topper ON TOP OF BLUE COOL Foam mattress Duvet is Silk filled and very lite, have lite fleece for cold nights ...

take testosterone. Easy solution.

Try hard to jump back into your routines to optimize your brain's support of sleep. Once you begin to alter your sleep patterns you risk circadian rhythm disorders. For the most part, you cannot repay a huge sleep debt. Take a short and early nap if you like, but as soon as you see your sleep further decline you must eliminate it. If you do shift work or travel frequently, know that the negative effects on sleep will be incredibly difficult to overcome.

I find a 20-30 minute yoga nidra (guided yogic sleep) does the trick, if I've had a bad night. Do it in the afternoon and it enables you to get through the rest of the day.

Research shows that trying to 'catch up' on sleep doesn't really work. Instead, try and aim for consistency when you can (we know this isn't always possible!). If you're interested in learning more about sleep you might be interested in our ZOE Academy articles: joinzoe.com/learn/category/healthy-living/sleep 😴

Long sleeps at the weekend could help improve your cardiovascular health and reduce the risk of heart attack, a study has found. The survey, conducted by Nanjing Medical University researchers in China, analyzed how long participants slept on weekdays and weekends, while gathering information on whether they had heart disease, high blood pressure or diabetes. 3,400 adults in the US aged 20 and older were questioned between 2017 and 2018 in the National Health and Nutrition Examination Survey (NHANES), from which the researchers took their data.Those that slept at least one hour longer on weekends than weekdays had lower cardiovascular disease rates compared to those who didn’t catch up on their sleep. The main diseases included stroke, coronary heart disease and angina, and the reduced risk was most noticeable among those who slept for less than six hours on weekdays and slept for at least two hours extra on the weekend.

@@joinZOE @anne-mariecannon4490 0 seconds ago Long sleeps at the weekend could help improve your cardiovascular health and reduce the risk of heart attack, a study has found. The survey, conducted by Nanjing Medical University researchers in China, analyzed how long participants slept on weekdays and weekends, while gathering information on whether they had heart disease, high blood pressure or diabetes. 3,400 adults in the US aged 20 and older were questioned between 2017 and 2018 in the National Health and Nutrition Examination Survey (NHANES), from which the researchers took their data.Those that slept at least one hour longer on weekends than weekdays had lower cardiovascular disease rates compared to those who didn’t catch up on their sleep. The main diseases included stroke, coronary heart disease and angina, and the reduced risk was most noticeable among those who slept for less than six hours on weekdays and slept for at least two hours extra on the weekend.

Genetically designed for little sleep?

I found it by typing MEQ into a search engine

, loud 🔊 music can affect sound sleep 😴.

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Type MEQ into google

Wow Vitamin B12! Was it prescribed by your doctor? I may have to try this.

@@nanapoku5259 No somebody recommended it to me.

@@stanban1 Got it! Do you take it everyday, dosage and at what time?

@@nanapoku5259 Mine are high strength so I have half a tablet every other day.

@@stanban1 oh okay, thanks

I HypoThyroid ...lose that weight, get fit, I am 67 now down to middle of my BMi , walk 55 miles with Dog; cycle 20 miles most weeks pedals not elec ; and average 9,000 steps a day/82,000 a week ..Huawei Fit Bit 4 AWESOME DATA 💜 and get sugar out of diet, carbs down to minimum ..hard almost impossible but YOU CAN DO IT 💜👌💜 really mahoosive differences

I have the same problem, and if I stop drinking at 7 pm., it does help

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Are you drinking enough water in the daytime? Most migraines come of being dehydrated.

exactly my problem!

And mine!

@@sadhguru8614what email ?

I read that women are more likely to develop Alzheimer’s because of the loss of oestrogen. Makes sense. But disrupted sleep patterns must play a big part. My mom never slept well but as she died at 68 from cancer we never got to see whether she would develop dementia, thankfully.

Also most of the time women are those who take care for ederly parents or sick ederly parents with some chronic illness, what many times include long nights awake and much stress,

@@evelynpatricia8829 Exactly.

@@16Elless I’m sorry to hear about your mum. I understand what you mean. My mum died at 58. I’ve been reading/listening to Dr Lisa Mosconi regarding Alzheimer’s and menopause. It would be amazing to get the Zoe team and Dr Mosconi together on UKposts.

@@01jausten thanks Kate & sorry to hear you lost your mom at a young age. I’ve read the XX Brain by Lisa Mosconi, absolutely fascinating but makes so much sense. It would be great if Zoe could get her on the podcast as you say.