Sleep is a powerful agent for restoration and healing in our bodies, but sometimes sleep just isn’t our friend. Today on the Women’s Vibrancy Podcast, Maraya is talking with holistic physician and sleep expert, Dr. Patricia Petralba about improving sleep quantity and quality through simple and practical steps. Listen in as they discuss the importance of rhythms and how high-functioning women can teach their bodies how to rest so sleep will come more easily. Nutrition, hydration and supplementation are also addressed, along with understanding how pharmaceuticals and electronic devices impact sleep quality. Learn why sleep is so important and how to improve your sleep rhythms in this helpful episode.
IN THIS EPISODE:
- [02:37] What symptoms do women struggle with that are related to sleep?
- [08:10] Addressing not having enough time for sleep vs not being able to sleep.
- [10:05] How daily rhythms affect sleep and the role of dopamine and oxytocin.
- [18:49] Nutrition and supplementation and Dr. Patricia’s personal sleep journey.
- [29:26] Other ways to increase sleep.
- [36:45] The long term impact of sleep and more about Dr. Patricia’s services.
KEY TAKEAWAYS:
- Practice the 90-15 minute Rule. Throughout a busy day, implement 90 minutes of doing, thinking, checking the to-do list, etc and then 15 minutes of breaking away and recharging. This helps our nervous system to know how to pause and to break even in conscious life which improves sleep.
- Our digestion is a part of our daily rhythm that will set us up for success for a deep sleep. It is suggested to stop caloric intake (or eating) four hours before sleep. And hydrate during the day and refrain from excessive liquids 2 hours before sleep.
- Electromagnetic frequencies like WiFi are unseen energies that interrupt with our brain chemistry and our brain waves and interrupts how deep sleep we can get. Practice turning off WiFi from 10:00 PM to 8:00 AM.
RESOURCE LINKS
REVIVE & THRIVE 1:1 Mentorship Program
To receive some additional simple steps to getting better sleep, here is a power packed article Maraya wrote: Can’t fall asleep? Wake often? Wake up NOT feeling rested? Feel tired all day?
Vibrant Life Workshop – Register today for your free roadmap to living a vibrant life and getting solutions to your struggles around exhaustion, depression, hormones and passion. Also join to learn more about why what you’ve tried has not worked, to see your path to results and to be reminded that your vibrant life is there and ready for you. You simply need the right solutions, support and road map.
BIO:
Dr. Patricia Petralba Ever since she was a young girl, Dr. Patricia Petralba has been interested in preventive and curative healing through natural medicine. She is a board certified Family Physician. She received her training in Family Medicine from University of Pittsburgh. She is a graduate of Integrative Medicine Fellowship from University of Arizona under the direction of Dr. Andrew Weil. She has a special interest in mind body medicine, stress reduction, medical acupuncture, women’s health, and weight management.
Recognizing conventional medicine’s culture of segregation, she strives to bridge this gap between specialized practitioners by combining natural, holistic with cutting edge conventional medicine. She honors her indigenous roots back in the Philippines by seeking healers and inquiring about traditional medicine.
Aside from enjoying natural motherhood to her daughter Ka’iya, son Aro and wife to her loving husband Jay, she loves spending time in nature, reading, playing with her dog and traveling.
Dr. Patricia Petralba on Facebook
Dr. Patricia Petralba on Instagram
Maraya Brown is a Yale and Functional Medicine Trained CNM, MSN with her undergraduate degree in marketing. She helps women feel turned on by their life, their lover and themselves. Her work online brings her 21 years of experience supporting women together in one place to co-create deep transformation, energy and passion. Maraya is the founder of this Podcast and does a great deal of work with women to expand their energy, hormones, passion, confidence and much much more.
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