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Speaker 1: Hey, they're Healthy Is listeners. Thanks for joining us on

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Speaker 1: this daily podcast and Body and Soul good Healthyish of course,

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Speaker 1: I am your host, Felicity Harley. Ah winter canrik havoc

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Speaker 1: on sleep. You're either up on the toilet more, you're freezing,

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Speaker 1: you're too hot, someone's hogging the douner. Well, today we're

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Speaker 1: going to help you improve your sleep quality in winter.

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Speaker 1: I'm joined by clinical naturopath Tigan Marshall. She's here to

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Speaker 1: share her top tips and also give her verdict on

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Speaker 1: TikTok Scandinavian sleep method. Have you heard of that one?

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Speaker 1: If you do like what you hear from Tiger listening

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Speaker 1: to Extra Healthy Issue, where she shares her simple tips

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Speaker 1: to upgrade your health this winter, you can catch that

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Speaker 1: one wherever you get your podcasts. Tike, it nice to

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Speaker 1: have you on the podcast today. How are you.

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Speaker 2: I'm really well, Thank you, thanks for having me, Felicity.

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Speaker 1: Oh you're staying warm in this cold weather, but you're

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Speaker 1: in of course you're warm.

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Speaker 2: Yeah, but it's only getting up to like seventeen degrees today.

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Speaker 2: It's like pouring rain. It's horrible.

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Speaker 1: Yeah, it's amazing how the cold weather just impacts every

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Speaker 1: like everyone talks about it. Of course we're talking about

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Speaker 1: on the podcast.

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Speaker 2: Yeah, but everyone else like out.

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Speaker 1: In aboutle it's freezing, it's freezing, But let's talk about

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Speaker 1: sleep when it comes to cold weather. I mean, what

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Speaker 1: is quality sleep? How do you define it? And why

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Speaker 1: is it so important that kind of sleep for our health?

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Speaker 2: Yeah? So quality sleep is super important because it's the

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Speaker 2: time when our body and our brain are moving through

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Speaker 2: all of their detox and repair mechanisms. So if we're

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Speaker 2: not getting quality sleep, we're not repairing our bodies every day,

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Speaker 2: which over time can become a big problem.

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Speaker 1: How do we know, I mean do we How do

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Speaker 1: you know? If you Sometimes I wake up and I

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Speaker 1: mean I'm a sleep track of person, but me too,

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Speaker 1: How do we know if we've got good sleep? Is

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Speaker 1: it just a matter of feeling? Is like, how do

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Speaker 1: you qualify this for yourself?

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Speaker 2: Absolutely? Well, personally, I wear an orring so I can

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Speaker 2: track my sleep with my awring and it tells me

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Speaker 2: whether I'm getting enough deep sleep, light sleep, room sleep,

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Speaker 2: all of that fun stuff. However, if you don't have

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Speaker 2: a fitness tracker like an Apple watch on orring or

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Speaker 2: any of those things, you really just have to go

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Speaker 2: by how you're feeling. Right, So, are you waking up

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Speaker 2: multiple times through the night? If you are, are you

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Speaker 2: able to go back straight back to sleep or are

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Speaker 2: you staying awake for an hour? Are you waking up

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Speaker 2: in the morning feeling refreshed? Are you tired during the day.

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Speaker 2: These are all going to be signs that are going

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Speaker 2: to tell you whether you're getting quality sleep.

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Speaker 1: Hey, do you like the or ring?

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Speaker 2: I love the aw ring? I am obsessed with it.

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Speaker 2: I've been wearing it for a few years now, and

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Speaker 2: they just keep adding amazing new features too.

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Speaker 1: Not that I need another sleep tracker, but I was

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Speaker 1: just intrigued to know anyway back to improving our quality specifically,

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Speaker 1: what are some ways we can do this?

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Speaker 2: Okay, oh my goodness, I know we don't have much time,

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Speaker 2: sor I'm going to talk really because I'm going to

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Speaker 2: give you my three biggest tips. Okay, So, breathing. Breathing.

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Speaker 2: Breathing breathing is a huge one. Practice functional breathing, which

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Speaker 2: I personally like four six breathing for five to ten

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Speaker 2: minutes before like going to bed at night. So oh

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Speaker 2: ie in bed and just drop in and focus on

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Speaker 2: my breath. Calm down my mind and my nervous system

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Speaker 2: and prepare me for sleep. So four six breathing is

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Speaker 2: breathing in slowly for four seconds, do a little hold

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Speaker 2: at the top maybe for two seconds, and then breathing

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Speaker 2: out slowly for six seconds, and just repeating that cycle

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Speaker 2: for five to ten minutes will really calm our nervous

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Speaker 2: system down and get us in a state that's we're

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Speaker 2: prepared for sleep. That's my one of my top tips.

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Speaker 2: And then you can take supplements that will really support

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Speaker 2: your body to have balanced hormones and neurotransmitters, which will

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Speaker 2: then help you with your sleep quality. So taking like

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Speaker 2: a good quality, be complex vitamin supplement, things like magnesium

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Speaker 2: glycinate is really good for sleep. And you can also

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Speaker 2: consider touring a bit of a weird one that pee

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Speaker 2: people associate with energy drinks, but actually tourin helps to

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Speaker 2: down regulate your brain chemicals that keep you awake and

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Speaker 2: upregulate your brain chemicals that help you to go to sleep.

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Speaker 2: So it's really interesting how they put it in energy

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Speaker 2: drinks because it's actually really beneficial to support our sleep.

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Speaker 1: And then a hot one, isn't it, Tori? It is?

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Speaker 1: I'm hearing it being talked about a few other podcasts,

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Speaker 1: and I just feel like we'll hear more about it.

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Speaker 2: I think so too, It's going to be one of

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Speaker 2: those trending ones. So watch this face anyway. And then

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Speaker 2: I love glycine. So glycine helps us with our melatonin production,

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Speaker 2: which is our sleepy brain chemical. So melatonin starts to

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Speaker 2: rise late in the afternoon and gets us ready for sleep,

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Speaker 2: and it increases through the night to help us stay

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Speaker 2: asleep and then starts to go down as we wake

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Speaker 2: up in the early hours of the morning. It actually

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Speaker 2: turns out that I created a supplement company, Glowible, that

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Speaker 2: actually has all of these ingredients in them, and it's

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Speaker 2: our best selling formulation.

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Speaker 1: It's called adapt I mean, for you to create a product,

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Speaker 1: you must see a lot of women in particular, and

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Speaker 1: men come through with sleep issues. I mean, what are

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Speaker 1: you seeing in your job?

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Speaker 2: Big time? So I'm no longer practicing as a clinician,

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Speaker 2: but to sleep was a huge issue for people when

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Speaker 2: I was in clinic, and that was one of the

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Speaker 2: reasons why I created this product.

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Speaker 1: What about in winter, I mean, it's a lot cooler,

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Speaker 1: especially if you down the bottom of Australia and you know,

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Speaker 1: I mean a lot of us don't run heaters. I mean,

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Speaker 1: I don't want to run the heater at night. It's

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Speaker 1: so sapping, it's so dry, it makes it yea so dry.

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Speaker 1: Yeah yeah, so I get worried about fires and et cetera.

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Speaker 1: But it can get really cold in the room. I mean,

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Speaker 1: how does this affect our sleep?

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Speaker 2: Definitely? So I don't recommend using air conditioning in the room.

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Speaker 2: You are right. It dries out the air, and not

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Speaker 2: only that, it blasts hot air into the room and

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Speaker 2: then the room gets really hot. And if your room

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Speaker 2: holds heat, then you're just going to get really un

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Speaker 2: c optile and wake up. So it's counterproductive. Right. If

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Speaker 2: you're going to use a heater in your room, use

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Speaker 2: one of those oil column heaters that you can actually

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Speaker 2: set it to turn on and off at different times

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Speaker 2: of the night. For like half an hour, it warms

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Speaker 2: the room up, takes the chill off the air, and

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Speaker 2: then it will switch off. It's perfect for that five

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Speaker 2: am temp drop, right when it gets chilly and you're like, oh,

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Speaker 2: it's called I'm waking up. You won't wake up because

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Speaker 2: the room's going to get warmed up from that so yeah,

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Speaker 2: that's that's my tip for heating up your room.

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Speaker 1: Now, I have to talk about this trend I came

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Speaker 1: across on TikTok. I have to tell you about it.

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Speaker 1: It's called the Scandinavian Sleep method, and I think it's

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Speaker 1: quite genius and something I've been trying with my partner.

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Speaker 1: Have you seen this one?

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Speaker 2: I have seen this one and it is actually genius.

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Speaker 2: I saw this and I probably should try it as well.

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Speaker 2: Partner movement in your sleep can be such a sleep disruptor,

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Speaker 2: especially in winter because of the crinkly noise that the

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Speaker 2: douna can make, especially if you use like a wall

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Speaker 2: or a feather dona they're all crinkly, right, and or

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Speaker 2: you wake up because your partner's like yanked the blankets off.

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Speaker 2: Two blankets on the bed solves that problem.

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Speaker 1: Yeah, it's so good. So yeah, listeners, As Tigan said,

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Speaker 1: it's you instead of having a doner one doner, if

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Speaker 1: you share a bed with a partner and fighting for it,

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Speaker 1: you just have two one each. And no, and especially

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Speaker 1: I don't know about you, but my partner gets so

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Speaker 1: hot and he just pushes it off and then it

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Speaker 1: pushes off me, and then it just creates disrupted sleep definitely.

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Speaker 2: Yeah. And then some nights I'm really hot because you know,

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Speaker 2: I'm hormonal or whatever, and I want to kick the

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Speaker 2: blankets off, and then he's making me hot. So at

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Speaker 2: least having your own blankets you can kind of control

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Speaker 2: things a bit better.

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Speaker 1: Yeah, a great tip for getting more sleep in winter. Tigan,

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Speaker 1: thank you for coming on healthy my pleasure. Well, may

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Speaker 1: you sleep a better tonight. Why don't you try the

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Speaker 1: Scandinavian sleep method If you have a partner next to you,

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Speaker 1: I can match for it. It works and then you

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Speaker 1: just get the doner to yourself and you can snuggle

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Speaker 1: up and you're all really warm, and yeah, you can

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Speaker 1: have a cuddle as well. You just kind of borrow

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Speaker 1: under there, Dona. Anyway, I hope you enjoyed this chat

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Speaker 1: with Tiagan. If you did enjoy it, jump on rate

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Speaker 1: and review it, or we of course subscribe to this podcast.

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Speaker 1: You can share the app with a friend. Anything else,

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Speaker 1: head to body andsoul dot com dot you. You can

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Speaker 1: grab our print edition which is out in your local

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Speaker 1: Sunday paper, and make sure you are following us on

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Speaker 1: social media. And until next time you listen, hopefully tomorrow,

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Speaker 1: stay healthy sh