WEBVTT - Is the Scandinavian sleep method the answer to sweeter sleep?

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

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<v Speaker 1>this daily podcast and Body and Soul good Healthyish of course,

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<v Speaker 1>I am your host, Felicity Harley. Ah winter canrik havoc

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

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

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<v Speaker 1>going to help you improve your sleep quality in winter.

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

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<v Speaker 1>share her top tips and also give her verdict on

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<v Speaker 1>TikTok Scandinavian sleep method. Have you heard of that one?

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<v Speaker 1>If you do like what you hear from Tiger listening

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<v Speaker 1>to Extra Healthy Issue, where she shares her simple tips

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<v Speaker 1>to upgrade your health this winter, you can catch that

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<v Speaker 1>one wherever you get your podcasts. Tike, it nice to

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<v Speaker 1>have you on the podcast today. How are you.

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

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<v Speaker 1>Oh you're staying warm in this cold weather, but you're

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<v Speaker 1>in of course you're warm.

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

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<v Speaker 2>It's like pouring rain. It's horrible.

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<v Speaker 1>Yeah, it's amazing how the cold weather just impacts every

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<v Speaker 1>like everyone talks about it. Of course we're talking about

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<v Speaker 1>on the podcast.

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<v Speaker 2>Yeah, but everyone else like out.

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<v Speaker 1>In aboutle it's freezing, it's freezing, But let's talk about

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<v Speaker 1>sleep when it comes to cold weather. I mean, what

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<v Speaker 1>is quality sleep? How do you define it? And why

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<v Speaker 1>is it so important that kind of sleep for our health?

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<v Speaker 2>Yeah? So quality sleep is super important because it's the

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<v Speaker 2>time when our body and our brain are moving through

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<v Speaker 2>all of their detox and repair mechanisms. So if we're

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<v Speaker 2>not getting quality sleep, we're not repairing our bodies every day,

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<v Speaker 2>which over time can become a big problem.

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<v Speaker 1>How do we know, I mean do we How do

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<v Speaker 1>you know? If you Sometimes I wake up and I

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<v Speaker 1>mean I'm a sleep track of person, but me too,

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<v Speaker 1>How do we know if we've got good sleep? Is

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<v Speaker 1>it just a matter of feeling? Is like, how do

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<v Speaker 1>you qualify this for yourself?

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<v Speaker 2>Absolutely? Well, personally, I wear an orring so I can

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<v Speaker 2>track my sleep with my awring and it tells me

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<v Speaker 2>whether I'm getting enough deep sleep, light sleep, room sleep,

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

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<v Speaker 2>a fitness tracker like an Apple watch on orring or

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<v Speaker 2>any of those things, you really just have to go

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<v Speaker 2>by how you're feeling. Right, So, are you waking up

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<v Speaker 2>multiple times through the night? If you are, are you

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<v Speaker 2>able to go back straight back to sleep or are

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<v Speaker 2>you staying awake for an hour? Are you waking up

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<v Speaker 2>in the morning feeling refreshed? Are you tired during the day.

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<v Speaker 2>These are all going to be signs that are going

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<v Speaker 2>to tell you whether you're getting quality sleep.

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<v Speaker 1>Hey, do you like the or ring?

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<v Speaker 2>I love the aw ring? I am obsessed with it.

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<v Speaker 2>I've been wearing it for a few years now, and

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<v Speaker 2>they just keep adding amazing new features too.

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<v Speaker 1>Not that I need another sleep tracker, but I was

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<v Speaker 1>just intrigued to know anyway back to improving our quality specifically,

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<v Speaker 1>what are some ways we can do this?

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

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<v Speaker 2>sor I'm going to talk really because I'm going to

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<v Speaker 2>give you my three biggest tips. Okay, So, breathing. Breathing.

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<v Speaker 2>Breathing breathing is a huge one. Practice functional breathing, which

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<v Speaker 2>I personally like four six breathing for five to ten

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<v Speaker 2>minutes before like going to bed at night. So oh

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<v Speaker 2>ie in bed and just drop in and focus on

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<v Speaker 2>my breath. Calm down my mind and my nervous system

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<v Speaker 2>and prepare me for sleep. So four six breathing is

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<v Speaker 2>breathing in slowly for four seconds, do a little hold

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<v Speaker 2>at the top maybe for two seconds, and then breathing

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<v Speaker 2>out slowly for six seconds, and just repeating that cycle

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<v Speaker 2>for five to ten minutes will really calm our nervous

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<v Speaker 2>system down and get us in a state that's we're

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<v Speaker 2>prepared for sleep. That's my one of my top tips.

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<v Speaker 2>And then you can take supplements that will really support

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<v Speaker 2>your body to have balanced hormones and neurotransmitters, which will

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<v Speaker 2>then help you with your sleep quality. So taking like

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<v Speaker 2>a good quality, be complex vitamin supplement, things like magnesium

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<v Speaker 2>glycinate is really good for sleep. And you can also

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<v Speaker 2>consider touring a bit of a weird one that pee

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<v Speaker 2>people associate with energy drinks, but actually tourin helps to

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<v Speaker 2>down regulate your brain chemicals that keep you awake and

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<v Speaker 2>upregulate your brain chemicals that help you to go to sleep.

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<v Speaker 2>So it's really interesting how they put it in energy

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<v Speaker 2>drinks because it's actually really beneficial to support our sleep.

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

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<v Speaker 1>I'm hearing it being talked about a few other podcasts,

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<v Speaker 1>and I just feel like we'll hear more about it.

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<v Speaker 2>I think so too, It's going to be one of

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<v Speaker 2>those trending ones. So watch this face anyway. And then

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<v Speaker 2>I love glycine. So glycine helps us with our melatonin production,

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<v Speaker 2>which is our sleepy brain chemical. So melatonin starts to

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<v Speaker 2>rise late in the afternoon and gets us ready for sleep,

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<v Speaker 2>and it increases through the night to help us stay

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<v Speaker 2>asleep and then starts to go down as we wake

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<v Speaker 2>up in the early hours of the morning. It actually

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<v Speaker 2>turns out that I created a supplement company, Glowible, that

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<v Speaker 2>actually has all of these ingredients in them, and it's

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<v Speaker 2>our best selling formulation.

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

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<v Speaker 1>you must see a lot of women in particular, and

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<v Speaker 1>men come through with sleep issues. I mean, what are

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<v Speaker 1>you seeing in your job?

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

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<v Speaker 2>but to sleep was a huge issue for people when

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<v Speaker 2>I was in clinic, and that was one of the

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<v Speaker 2>reasons why I created this product.

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<v Speaker 1>What about in winter, I mean, it's a lot cooler,

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<v Speaker 1>especially if you down the bottom of Australia and you know,

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<v Speaker 1>I mean a lot of us don't run heaters. I mean,

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

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<v Speaker 1>so sapping, it's so dry, it makes it yea so dry.

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<v Speaker 1>Yeah yeah, so I get worried about fires and et cetera.

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<v Speaker 1>But it can get really cold in the room. I mean,

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<v Speaker 1>how does this affect our sleep?

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

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<v Speaker 2>You are right. It dries out the air, and not

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<v Speaker 2>only that, it blasts hot air into the room and

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<v Speaker 2>then the room gets really hot. And if your room

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<v Speaker 2>holds heat, then you're just going to get really un

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<v Speaker 2>c optile and wake up. So it's counterproductive. Right. If

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<v Speaker 2>you're going to use a heater in your room, use

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<v Speaker 2>one of those oil column heaters that you can actually

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<v Speaker 2>set it to turn on and off at different times

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<v Speaker 2>of the night. For like half an hour, it warms

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<v Speaker 2>the room up, takes the chill off the air, and

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<v Speaker 2>then it will switch off. It's perfect for that five

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

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

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

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<v Speaker 2>that's that's my tip for heating up your room.

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<v Speaker 1>Now, I have to talk about this trend I came

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<v Speaker 1>across on TikTok. I have to tell you about it.

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<v Speaker 1>It's called the Scandinavian Sleep method, and I think it's

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<v Speaker 1>quite genius and something I've been trying with my partner.

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<v Speaker 1>Have you seen this one?

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<v Speaker 2>I have seen this one and it is actually genius.

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<v Speaker 2>I saw this and I probably should try it as well.

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<v Speaker 2>Partner movement in your sleep can be such a sleep disruptor,

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<v Speaker 2>especially in winter because of the crinkly noise that the

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<v Speaker 2>douna can make, especially if you use like a wall

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<v Speaker 2>or a feather dona they're all crinkly, right, and or

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

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<v Speaker 2>Two blankets on the bed solves that problem.

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

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<v Speaker 1>it's you instead of having a doner one doner, if

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<v Speaker 1>you share a bed with a partner and fighting for it,

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<v Speaker 1>you just have two one each. And no, and especially

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<v Speaker 1>I don't know about you, but my partner gets so

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<v Speaker 1>hot and he just pushes it off and then it

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<v Speaker 1>pushes off me, and then it just creates disrupted sleep definitely.

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

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<v Speaker 2>I'm hormonal or whatever, and I want to kick the

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

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<v Speaker 2>least having your own blankets you can kind of control

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<v Speaker 2>things a bit better.

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<v Speaker 1>Yeah, a great tip for getting more sleep in winter. Tigan,

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<v Speaker 1>thank you for coming on healthy my pleasure. Well, may

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<v Speaker 1>you sleep a better tonight. Why don't you try the

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<v Speaker 1>Scandinavian sleep method If you have a partner next to you,

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<v Speaker 1>I can match for it. It works and then you

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<v Speaker 1>just get the doner to yourself and you can snuggle

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<v Speaker 1>up and you're all really warm, and yeah, you can

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<v Speaker 1>have a cuddle as well. You just kind of borrow

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<v Speaker 1>under there, Dona. Anyway, I hope you enjoyed this chat

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<v Speaker 1>with Tiagan. If you did enjoy it, jump on rate

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<v Speaker 1>and review it, or we of course subscribe to this podcast.

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<v Speaker 1>head to body andsoul dot com dot you. You can

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<v Speaker 1>stay healthy sh