Three out of ten people currently suffer from insomnia. One of them is chronic. Seven out of ten people don't get enough sleep, don't rest well, or don't have quality sleep. These problems have been steadily increasing in recent years. And when we see how the brain produces sleep, we understand why.

Sleep has three pillars; if one of them fails, problems begin. And when we don't sleep well, irritability, anxiety, depression, memory problems, lack of concentration can appear... And yet, all these problems have a solution. With 10 scientific strategies, based on Neuroscience and Psychology, that will allow you to recover quality sleep.

In this second episode of the Podcast, I reveal the secrets of sleep and insomnia, from a scientific perspective, but in easy-to-understand language. If you know how the brain produces sleep, it will be easier for you to make the necessary changes to recover your sleep and easier for you to commit to habit changes that lead to good sleep.

Discover the secrets of sleep and insomnia in this episode! We'll explore the keys to better understanding our sleep patterns and effectively tackling the challenge of insomnia. You'll learn about the mechanisms behind insomnia and discover 10 scientifically proven strategies to regain restful sleep, address early morning insomnia, and feel better from jet lag or shift work.

Downloadable PDF with the 10 strategies:
https://yolandacalvo.com/wp-content/u...

Meditation for a 30-minute nap: DUERME una SIESTA Mágica y Despierta con V...
BREATHING EXERCISES are explained in the Podcast about the PHYSICAL SYMPTOMS OF ANXIETY: 7 HÁBITOS Minusvalorados para CALMAR los S...
If you have no experience with meditation, you can find these 10 steps on my website: https://yolandacalvo.com/10-pasos-par...
All the MEDITATIONS UNDER 15 MINUTES on the Channel: Meditaciones Breves ⏳Meditaciones de menos...
All SLEEP MEDITATIONS: 😴Todas las Meditaciones para Dormir Profun...

CHAPTERS:
00:00:00 Introduction and Disclaimer
00:02:35 What is Insomnia? Frequency of Insomnia. Main Causes. Increasing Insomnia.

00:09:06 What is the Purpose of Sleep?
00:14:12 Adenosine and Sleep Pressure.

00:19:06 What caffeine does
00:25:01 Strategy for avoiding caffeine in the afternoon
00:26:21 Strategy with the siesta
00:29:06 Sleep in primitive times
00:30:15 Circadian rhythms: what they are and how long they last
00:32:25 The central biological clock and light, its main regulator
00:36:45 Cortisol and waking up
00:38:37 Melatonin and the pineal gland
00:43:35 Strategy: Taking melatonin
00:44:27 Chronotypes
00:49:02 Strategy: Morning light for the biological clock
00:53:30 Strategy: Evening light
00:54:52 Strategy: Regular schedules
00:56:29 The effect of artificial light and screens. Strategy
01:01:35 Effect of Alcohol, Marijuana, Nicotine, and Medications on Sleep
01:04:36 Causes and Strategy for 3-4 AM Insomnia
01:07:01 Changes in Schedules: Summer and Winter Schedules What Happens When You Stay Up Late or Get Up Too Early
01:10:25 Strategies for Jet Lag and Shift Work
01:18:58 Level of Mind Activity
01:20:41 Strategy to Calm the Mind
01:22:23 Review of the 3 Causes of Insomnia
01:23:11 Strategy Recap, Strategy 1: Morning Light
01:25:55 Strategy 2: Evening Light
01:27:16 Strategy 3: Regular Schedules
01:28:26 Strategy 4: No Caffeine in the Afternoon
01:29:26 Strategy 5: The Nap
01:29:59 Strategy 6: Meditation and Breathing Exercises
01:33:15 Strategy 7: The Bedroom
01:35:42 Strategy 8: Physical Exercise
01:36:08 Strategy 9: The Dinners
01:37:04 Strategy 10: If you can't fall asleep… get up.

01:38:08 Strategies for 3-4 a.m. insomnia

01:38:31 Strategies if you're just starting to experience insomnia
01:39:09 Medications and Supplements for Sleep
01:43:06 Ways to support the Channel and podcast for free

Disclaimer: All information on this channel is for educational purposes and is not intended as personal psychological or clinical advice. Watching the videos or getting answers to questions or comments does not establish a psychologist-patient relationship and is not a substitute for therapy. If you need therapy, don't hesitate to seek it in your area.

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