FROM RESTLESS TO RESTED WORKSHOP
Unleashing the Power of Sleep Hormones
Day 1 - Replay
Topics covered:
- Focusing on hormones and their relationship with sleep and learn about various hormones and their impact on sleep quality.
- Learn about the link between hormones and weight loss, how it is paralleled with hormones affecting sleep.
- Understanding the five key hormones - cortisol, melatonin, insulin, estrogen, and progesterone.
- Discussion on how the loss of estrogen and progesterone impacts the body's defense mechanisms.
- Exploring the relationship between estrogen and sleep disturbances, particularly night sweats and hot flashes.
- Understanding the different menopausal stages emphasizing the importance of maintaining hormonal balance in line with lifestyle choices.
- Emphasizing the role of progesterone in promoting relaxation, managing ruminative thoughts, and ensuring restful sleep.
- Melatonin as a vital function beyond sleep regulation, including roles in combating cancer.
- Prioritizing strategies to enhance natural production, such as optimizing exposure to sunlight and following healthy sleep routines, is recommended.
- Sunrise and sunset play pivotal roles in signaling the body's internal clock, by understanding this rhythm it helps align activities for improved sleep quality and overall well-being.
- How cortisol, known as the "crisis hormone," negatively affects sleep quality.
- How to manage cortisol levels through stress reduction techniques, establishing healthy routines, and maintaining balanced circadian rhythms contributes to better sleep patterns and overall health.
- Transitioning to a calm atmosphere before bedtime can aid in hormone regulation.
Day 2 - Replay
Topics covered:
- Understanding hormones and emphasizing personal control over hormone functioning and its impact on sleep patterns.
- Addressing how hormone loss with age affects sleep quality and patterns.
- How blue screen impacts melatonin production and cortisol activation.
- Advocating for downtime, relaxation, and activities that promote a peaceful state for improved sleep and overall well-being.
- The difference between parasympathetic (rest and digest) and sympathetic (stress) components, emphasizing the need to prioritize parasympathetic activation.
- The significance of adequate sleep for weight loss, fat reduction, and overall well-being, and dispelling the idea of sacrificing sleep for exercise.
- The connection between blood sugar levels and cortisol spikes during the night, contributing to sleep disturbances.
- Importance of managing cortisol levels to improve sleep quality.
- The vital role of neurotransmitters in sleep quality, where certain neurotransmitters are linked to weight loss and sleep.
- Why a balanced approach is essential, where supplements are used in conjunction with lifestyle changes and healthy habits for sustainable results.
- The need to shift perspective and approach towards long-term solutions rather than seeking temporary fixes that can lead to detrimental outcomes.
- The role of neurotransmitters like serotonin and dopamine in influencing behavior and eating patterns is explored.
- The connection between low serotonin levels and overeating can impact dopamine on reward-seeking behavior.
Day 3 - Replay
Topics Covered:
- How to develop a healthier mindset where setbacks are accepted, and self-compassion is embraced.
- The importance of choosing healthy relationships and surrounding oneself with supportive individuals.
- Discussion on sleep as a vital factor in overall health and its impact on various aspects such as weight management, inflammation, and menopausal symptoms.
- Introduction to the concept of mindset in relation to sleep, how changing habits requires a shift in mental approach.
- Learn to identify and manage stress by recognizing signs of overthinking and rumination.
- Understanding the impact of sympathetic and parasympathetic responses on your nervous system.
- Exploring non-conventional methods to regulate the nervous system, including practices like infrared sauna, massage, dry brushing, meditation, tapping, and more.
- What is the mind body connection and appreciate its complexity and the autonomous nature of its functions, such as breathing and heartbeat, to foster a sense of respect and awareness.
- How to distinguish between needs and wants and consider the timing of purchases to better align them with your overall well-being.
