<h2>Tonight’s reading comes from Bee-keeping by John Cumming. Published in 1864, it’s fascinating to think about how long we have kept bees throughout the history of human civilisation.</h2>
My name is Teddy and I aim to help people everywhere get a good night’s rest. Sleep is so important and my mission is to help you get the rest you need. The podcast is designed to play in the background while you slowly fall asleep.
Thank to you all the listeners who reached out during the week. It’s so great to hear from those who receive benefit from the podcast, whether via a podcast review or message.
As always, a thank you to everyone who supports me on Patreon or Anchor with a monthly financial contribution.  I’m ever so grateful for your financial contribution to the podcast
 
If you would like, you can also say hello at Boreyoutosleep.com where you can support the podcast. I’m also on Twitter and Instagram @BoreYouToSleep. You can also find me on Facebook by searching Bore you to Sleep Podcast.
A fantastic way to say thank you is to leave a review or share the podcast with a friend. These are fantastic ways for me to help others and the greatest compliment I can receive.
In the meantime, lie back, relax and enjoy the readings. Sincerely. Teddy

--- 

Support this podcast: <a href="https://podcasters.spotify.com/pod/show/boreyoutosleep/support" rel="payment">https://podcasters.spotify.com/pod/show/boreyoutosleep/support</a>

Rambling

Bore You To Sleep - Sleep Stories for Adults

Sleep Story 232 – Bee-keeping

A story of a stolen wok, magic, and manipulation. This story was originally published in Strange Horizons. You can find more of the author's work at guanun.com.

Prose

LeVar Burton Reads

"Wok Hei St" by Guan Un

Sitting bayside you watch the gentle ocean waves come rolling in. The water sounds at dusk provide a peaceful ambience. Great for helping you sleep, focus, study or relax. The ocean sounds white noise provides sound masking to block out distractions and create a soothing background atmosphere. Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=WxCDjDuLFJ0">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Water creates a natural white noise. Infused with the relaxing quality of nature and the sound masking traits of white noise, listening to flowing water is an ideal way to block out the world and de-stress. Some of our popular water tracks include the sound of a river, running creek, babbling brook, gentle waves on a lake and a bamboo water fountain. Enjoy these white noise water sounds any time to help you relax! Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2019. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Sound only

Soothing

60+ min

Nature sounds

Waves

Relaxing White Noise

Peaceful Ocean Sounds for Sleeping, Studying, Meditation | Nature White Noise 8 Hours

This sleep sound features 8 hours of relaxing waves crashing on a beautiful Hawaiian beach. The ocean surf creates both a calming ambience and a natural white noise that helps cover up distractions as you relax, concentrate or sleep. If you are having trouble with unwanted noises such as from a loud neighbor, a barking dog or a TV turned up just a little too much, these ocean sounds provide a breath of fresh air! Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=k_UFn43isiQ">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2021. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Ocean Sounds for Sleep | Relaxing Wave White Noise 8 Hours

Waves crash into seaside cliffs in tropical Hawaii. The ocean sounds calm the mind and spirit. This ocean waves sound is great for helping you relax after a long day of work, school or parenting. It's also useful for stress relief and focus as you get stuff done during the day. Serenity is this sound's middle name! Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=ibZUd-6pDeY&t=34163s">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Water creates a natural white noise. Infused with the relaxing quality of nature and the sound masking traits of white noise, listening to flowing water is an ideal way to block out the world and de-stress. Some of our popular water tracks include the sound of a river, running creek, babbling brook, gentle waves on a lake and a bamboo water fountain. Enjoy these white noise water sounds any time to help you relax! Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2020. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Ocean Sounds White Noise 8 Hours for Sleeping, Relaxation or Studying

Ocean waves are the classic nature sleep sound. The waves crashing create a natural white noise that is great for relaxation, stress relief or sleep. Enjoy the Hawaii ocean sounds which last for 8 hours so you can play the white noise sleep sounds all night long. Sleep well! Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=JekUNGo-RVk&t=32126s">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2020. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Ocean Waves 8 Hours White Noise for Sleeping

Aloha! On a beach in Hawaii, you find yourself watching the sun sink beneath the horizon. The air is warm and balmy and the water temperature is perfect. You have the beach to yourself. Let the wave sounds envelop you and take you to a place of relaxation. This sound can help you sleep, study, soothe a colicky baby or simply unwind after a long day. Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. <a href="https://www.youtube.com/watch?v=6f0y1Iaorug">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Relaxing White Noise is the number one online destination for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2016. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Hawaii Ocean Waves White Noise 8 Hours | Sleep, Study, Insomnia Relief | Beach Sounds

It's a gorgeous day on Oʻahu's North Shore in Hawaii. Relax your mind as you listen to the ocean waves come rolling in. With the peaceful ambience created by nature's white noise, you'll find it easier to sleep or study. A calm mind is essential to either task. This relaxing ocean sound will take you to that peaceful place. Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=6zsOc4cRbFs">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Water creates a natural white noise. Infused with the relaxing quality of nature and the sound masking traits of white noise, listening to flowing water is an ideal way to block out the world and de-stress. Some of our popular water tracks include the sound of a river, running creek, babbling brook, gentle waves on a lake and a bamboo water fountain. Enjoy these white noise water sounds any time to help you relax! Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2017. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Hawaii Ocean Sounds 8 Hours | Sleep, Study or Relax with Nature White Noise

Sunset on a rocky shore in Hawaii. Listen to the calming sounds of ocean waves crashing on rocks. Let go of stress and quiet your mind.  The ocean waves white noise creates a calm ambience while also blocking out distracting sounds. Enjoy the 8 hours of water sounds to help you relax, focus, study or fall asleep. Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast! <a href="https://balooliving.xayxet.net/c/2939231/751289/10944">Baloo Living Weighted Blankets</a> (Use code 'relaxingwhitenoise10' for 10% off) At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep. It also allows you to switch between apps while studying or working with no interruption in the ambient sound. <a href="https://www.youtube.com/watch?v=fhNv241WDLg">Check out the 10-Hour version on YouTube</a> <a href="https://www.relaxingwhitenoise.com/p/partner-with-us/">Contact Us for Partnership Inquiries</a> Water creates a natural white noise. Infused with the relaxing quality of nature and the sound masking traits of white noise, listening to flowing water is an ideal way to block out the world and de-stress. Some of our popular water tracks include the sound of a river, running creek, babbling brook, gentle waves on a lake and a bamboo water fountain. Enjoy these white noise water sounds any time to help you relax! Relaxing White Noise is the number one destination on YouTube for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life! DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby’s ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician. <a href="https://www.relaxingwhitenoise.com/p/privacy-policy/">Relaxing White Noise Privacy Policy</a> © Relaxing White Noise LLC, 2020. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

Hawaii Ocean Waves Sounds for Sleeping, Studying or Relaxation | White Noise 8 Hours

Find peaceful sleep through gratitude. Today on the Hay House Meditations Podcast, Join Dr. Wayne Dyer as he shows you to use OM and Shal-OM to guide your journey into a dream-filled night. Embrace these powerful sounds, experience profound appreciation for the multitude of gifts the Universe offers you, and prepare to sink into deep, restorative sleep. You can continue your journey to a better night's rest with our brand new Evening Meditations Journal. It's filled with prompts, quotes, exercises, and plenty of space to write as you develop an evening meditation practice that allows you to end each day grounded, centered, connected. Get 30% off your copy when you purchase at hayhouse.com/journal.

Guided

Male voice

Relaxation

Relieve stress

Gratitude

Hay House Meditations

Dr. Wayne W. Dyer | Evening Om Meditation

The power to manifest is present in every moment—even while you sleep. Sleep offers you time to reset and allow in all the joy, health, love, and abundance that you truly deserve. In this soothing evening meditation and affirmations practice, Abiola Abrams teaches you how to manifest in your sleep, allowing affirmations of love to fill your entire being as you relax ever deeper. You are a natural manifestor and a magnet for miracles! If you enjoy this meditation, we invite you to join our FREE 7 Days to Great Sleep Challenge—a virtual event beginning on August 15th. On this 7-day journey, you’ll learn practical tools and powerful techniques to help you sleep better, wake up energized, and become a healthier, happier version of yourself. Join for FREE today and you’ll receive 2 exclusive sleep meditations immediately! Visit hayhouse.com/sleep to sign up now.

Female voice

Abiola Abrams | Manifest While You Sleep Meditation

I’m excited to be here with Dr. Craig Heller, who is a doctor at Yale and he received his PhD in 1970. He joined Stanford University in 1972, where he is now the Lorry Lokey Business Wire Professor of Biology and Human Biology. He’s held many positions at Stanford and he’s done a lot of …

Inspirational

The Wellness Mama Podcast

550: Dr. Craig Heller on Cool Hands and Temperature Regulation for Better Performance and Sleep

This episode is all about sleep. I’m here with my good friend, Mollie McGlocklin, who is the creator of Sleep is a Skill and the host of the Sleep is a Skill Podcast. Her company is one that helps people optimize sleep through a unique blend of technology, accountability, and behavioral change and this started …

551: Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm

Episode Highlights With Patrick McKeown<ul><li>Why he left school at 14 and what he learned by doing this</li><li>The importance of breath and how many of us are probably doing it wrong</li><li>How we can use our breathing to influence the mind and stress states</li><li>Why carbon dioxide drives our breathing patterns</li><li>The importance of nasal breathing</li><li>A simple breathing exercise to try to start paying attention to your breath</li><li>The importance of nasal breathing even during exercise</li><li>Can mouth taping at night (or even during exercise) improve breathing</li><li>Why oxygen uptake is actually higher with nasal breathing compared to mouth breathing</li><li>A reason to consider taping your mouth at night</li><li>How taping the mouth at night can benefit kids sleep</li><li>The connection between nose or mouth breathing and facial shape and oral health</li><li>Breathing exercises for mental health</li></ul>Resources We Mention<ul><li><a href='https://oxygenadvantage.com/'>Oxygen Advantage Website</a></li><li><a href='https://oxygenadvantage.com/online-course-for-anxiety/#a_aid=wellnessmama'>Online Breathing Course for Anxiety</a></li><li><a href='https://oxygenadvantage.com/breathing-for-females/#a_aid=wellnessmama'>Online Breathing Course for Women</a> (Use code WellnessMama50 for 50% off through 2022)</li><li><a href='https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473?crid=2CKXAVN8AE03B&keywords=patrick+mckeown&qid=1664379685&qu=eyJxc2MiOiIzLjY4IiwicXNhIjoiMy41MCIsInFzcCI6IjMuNTcifQ%3D%3D&sprefix=patrick+mckeown%2Caps%2C101&sr=8-2&linkCode=ll1&tag=wellnessmama-20&linkId=aa966c8caf4e69fa0c2b8475374c8fad&language=en_US&ref_=as_li_ss_tl'>The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter</a> by Patrick McKeown</li><li><a href='https://www.amazon.com/Close-Your-Mouth-Buteyko-Handbook/dp/0954599616?crid=2CKXAVN8AE03B&keywords=patrick+mckeown&qid=1664379738&qu=eyJxc2MiOiIzLjY4IiwicXNhIjoiMy41MCIsInFzcCI6IjMuNTcifQ%3D%3D&sprefix=patrick+mckeown%2Caps%2C101&sr=8-5&linkCode=ll1&tag=wellnessmama-20&linkId=e17d2672b9ee5363443550441a6146e3&language=en_US&ref_=as_li_ss_tl'>Close Your Mouth: Buteyko Clinic Handbook for Perfect Health</a> by Patrick McKeown</li><li><a href='https://www.amazon.com/Anxiety-Free-Featuring-Breathing-Mindfulness/dp/0954599640?crid=2CKXAVN8AE03B&keywords=patrick+mckeown&qid=1664379738&qu=eyJxc2MiOiIzLjY4IiwicXNhIjoiMy41MCIsInFzcCI6IjMuNTcifQ%3D%3D&sprefix=patrick+mckeown%2Caps%2C101&sr=8-6&linkCode=ll1&tag=wellnessmama-20&linkId=ca7e0f6827abc2bcbab2a9a99c2adcde&language=en_US&ref_=as_li_ss_tl'>Anxiety Free: Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness</a> by Patrick McKeown</li><li><a href='https://www.amazon.com/BREATHING-CURE-Develop-Healthier-Happier/dp/1630061972?crid=2CKXAVN8AE03B&keywords=patrick+mckeown&qid=1664379738&qu=eyJxc2MiOiIzLjY4IiwicXNhIjoiMy41MCIsInFzcCI6IjMuNTcifQ%3D%3D&sprefix=patrick+mckeown%2Caps%2C101&sr=8-3&linkCode=ll1&tag=wellnessmama-20&linkId=c131fbf56c2b815e599dd37d9f7957a2&language=en_US&ref_=as_li_ss_tl'>The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life</a> by Patrick McKeown</li><li><a href='https://oxygenadvantage.com/product/myotape/#a_aid=wellnessmama'>Myotape</a></li><li><a href='https://www.amazon.com/VIO2-Sleeping-Reducing-Breathing-Myofunctional/dp/B09KMGN59L?crid=2UOX0ENY8H132&keywords=myotape&qid=1660573347&sprefix=myotape%2Caps%2C93&sr=8-4-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExOU9GRk5HSldLSU43JmVuY3J5cHRlZElkPUEwMDEzODMwMTdGUjFUTEQzMzZIMiZlbmNyeXB0ZWRBZElkPUEwNjEyMDc4MlRIQ0haN0FLSUlBUCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2</truncato-artificial-root>'></a></li></ul>

Patrick McKeown on How to Breathe Better to Improve Focus, Sleep and Health

Cynthia Thurlow is back to talk biohacking your hormones and your sleep, especially for women. And we get to go deep on some pretty fun science topics on this one. If you don’t remember her from the first episode, Cynthia is a nurse practitioner and the CEO and founder of Everyday Wellness project. She’s an …

555: Cynthia Thurlow on Biohacking Your Hormones and Sleep for Women

Episode Highlights<ul><li>Their fascinating feats - swimming from Alcatraz and the fastest lacrosse shot in the state</li><li>What berberine is and how it can be used</li><li>The berberine/glucose connection</li><li>What ketosis is and how it can be used therapeutically</li><li>How melatonin affects the glucose cycle</li><li>Timing berberine for better sleep and appropriate cortisol response</li><li>Why berberine can drastically improve sleep</li><li>Many types of berberine don’t pass through the gut barrier</li><li>What makes this specific form of berberine different</li><li>C-myc gene connection to berberine</li><li>How berberine blocks gluconeogenesis</li><li>Why butyrate is beneficial and how berberine increases it</li><li>How berberine can be fasting mimicking</li><li>What myostatin is, how it inhibits muscle growth and how to use berberine to help muscle growth</li><li>Why berberine was superior to valium as a sleep aid in one study</li><li>How berberine increases dopamine and serotonin</li><li>Timing berberine and sulforaphane with workouts and food for brain and body health, plus muscle growth</li></ul>Resources We Mention<ul><li><a href='https://mara-labs.com/pages/wellness-mama-berbelite#a_aid=5bfd6d3919d3a&a_bid=f78eaaf7'>Berberine</a></li><li><a href='https://www.digistore24.com/redir/358706/wellnessmama/'>BrocElite</a></li><li><a href='https://wellnessmama.com/podcast/550/'>550: Dr. Craig Heller on Cool Hands and Temperature Regulation for Better Performance and Sleep</a></li><li><a href='https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206?crid=2BNNIJM6SWIZ0&keywords=weston+a+price&qid=1668618672&sprefix=weston+a+price%2Caps%2C102&sr=8-1&linkCode=ll1&tag=wellnessmama-20&linkId=d7728b07c2680dea8f2b76ab52c60279&language=en_US&ref_=as_li_ss_tl'>Nutrition and Physical Degeneration</a> by Weston A. Price</li><li><a href='https://www.amazon.com/Value-Thinline-Bible-Leathersoft-Comfort/dp/0310448476?crid=16SW4FITN0YU4&keywords=NIV+bible&qid=1668618722&sprefix=niv+bible%2Caps%2C102&sr=8-4&linkCode=ll1&tag=wellnessmama-20&linkId=e2478be8685663ab0a8c0015c9609dcc&language=en_US&ref_=as_li_ss_tl'>Bible</a></li></ul>Thanks to Our Sponsors: <a href='https://wellnessmama.com/go/xtrema/'>Xtrema</a> - The Original Non-Toxic Cookware on the market <a href='https://justthrivehealth.com/wellnessmama/'>Just Thrive</a> - My source of probiotics, K2-7, Just Calm and much more!

Mara Labs on How to Hack Sleep, Glucose and Aging with Berberine

A new study links frequent napping to high blood pressure and an increased risk of having a stroke. This research might alarm you, especially if you’re someone who enjoys taking naps. However, taking naps isn’t inherently bad. The problem is that taking frequent naps may indicate a deeper underlying issue: poor sleep quality at night.  Sleep is a critical part of your overall health, and not getting enough high-quality sleep can lead to a myriad of problems, including increased risk for multiple chronic illnesses. On this episode of The Model Health Show, we’re going to dive into the science of napping and overall sleep hygiene. You’re going to learn about how sleep debt works, and how it can impact your health. You’ll also learn about sleep cycles, the function of melatonin, and the optimal way to nap.  Most importantly, we’re going to cover specific things you can do to improve your sleep quality so that you can be well-rested and healthy. You’ll learn how to optimize your sleep environment, how to improve your melatonin production, and so much more. So click play, listen in, and enjoy the show!  In this episode you’ll discover: <ul class="ul1"> <li class="li1">The correlation between taking naps and having high blood pressure. </li> <li class="li1">How insufficient sleep can contribute to your risk of developing chronic illnesses. </li> <li class="li1">The two kinds of sleep debt. </li> <li class="li1">How short-term sleep debt can contribute to insulin resistance.</li> <li class="li1">What effects sleep deprivation can have on your decision-making skills.</li> <li class="li1">Why sleeping too little can influence your cravings and hunger hormones. </li> <li class="li1">How ghrelin and leptin are impacted by sleep deprivation. </li> <li class="li1">The dangers of accruing a long-term sleep debt. </li> <li class="li1">An important distinction between nap frequency and nap duration. </li> <li class="li1">How long your nap should be to reap the most benefits. </li> <li class="li1">What sleep inertia is. </li> <li class="li1">The prerequisites for making melatonin. </li> <li class="li1">What sleep cycles are and how they work</li> <li class="li1">How to determine the best time of day to take a nap. </li> <li class="li1">The wide range of biological processes that are driven by melatonin. </li> <li class="li1">How to improve your sleep quality by optimizing your evening routine.</li> <li class="li1">The biggest culprit in disturbing our sleep. </li> <li class="li1">How using your phone at night can impact your melatonin production.</li> <li class="li1">The relationship between temperature and sleep quality. </li> <li class="li1">Why it’s so important to get sun exposure during the day. </li> <li class="li1">The bottom line about taking naps. </li> </ul> Items mentioned in this episode include: <ul class="ul1"> <li class="li1"><a href= "https://themodelhealthshow.com/foursigmatic">Foursigmatic.com/model</a> -- Get an exclusive 10% discount on your daily health elixirs!</li> <li class="li1"><a href= "https://themodelhealthshow.com/ettitude">Ettitude.com/model</a> -- Use the coupon code model15 for 15% off organic bedding!  </li> <li class="li3"><a href= "https://themodelhealthshow.com/sleep-mistakes/">Biggest Mistakes People Make When Trying to Get a Good Night’s Sleep – Episode 580</a></li> </ul> Join TMHS Facebook community - <a href= "https://www.facebook.com/groups/2393689010676188/%2522%2520%255Ct%2520%2522_blank">Model Nation</a>  Be sure you are subscribed to this podcast to automatically receive your episodes:  <ul class="ul1"> <li class="li3"><a href= "https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578"> Apple Podcasts</a></li> <li class="li3"><a href= "https://www.stitcher.com/show/the-model-health-show">Stitcher</a></li> <li class="li3"><a href= "https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp">Spotify</a></li> <li class="li3"><a href= "https://soundcloud.com/themodelhealthshow">Soundcloud</a></li> </ul> <div class="pt-sm-5 pt-md-0 col-lg"> <div class="view-episode__description pt-1 mb-3"> <a href= "https://themodelhealthshow.s3.us-east-2.amazonaws.com/Episode+613.pdf" target="_blank" rel="noopener">*Download Transcript</a> </div> </div> <div class= "view-episode__details align-self-center align-top col-lg offset-lg-1"> <div class="preview-container mx-auto"> <div class="row preview-container-inner m-0"> </div> </div> </div>

The Model Health Show

TMHS 613: The New Science of Napping: Paying Off Sleep Debt & Managing Your Disease Risk

Did you know that light therapy can improve your sleep, promote healing, and reduce inflammation? Humans are deeply influenced and shaped by our environment, and light is an important factor in maintaining optimal health. On today’s show, you’re going to learn about the numerous benefits of light therapy.  Our guest today is Dave Asprey. He is a four-time New York Times bestselling author, the host of The Human Upgrade Podcast, and the founder of Upgrade Labs. For the last two decades, Dave has worked to discover the best ways to improve human functionality and performance. As the creator of TrueLight, Dave is a leading voice in the space of light therapy for optimizing overall health.  On today’s show, you’re going to learn how light impacts mitochondrial function, energy levels, inflammation, and so much more. We’re also going to discuss the link between circadian rhythms and fertility, and how factors like modern farming and birth control can impact human health long-term. This conversation is full of information you can use to restore your health; I hope you enjoy this interview with Dave Asprey!  In this episode you’ll discover: <ul class="ul1"> <li class="li1">How the circadian clocks in your bodywork.</li> <li class="li1">What the suprachiasmatic nucleus is, and its main function. </li> <li class="li1">The history of red light therapy. </li> <li class="li1">How red light has an anti-inflammatory effect. </li> <li class="li1">Five components of light exposure that can impact your health.</li> <li class="li1">How food timing impacts your circadian clocks.</li> <li class="li1">The way having sex changes your hormones. </li> <li class="li1">How circadian rhythm impacts fertility. </li> <li class="li1">The dangers of using hormonal birth control. </li> <li class="li1">How glyphosate impacts human health.</li> <li class="li1">The restorative power of minerals. </li> <li class="li1">How your cells’ mitochondria function. </li> <li class="li1">What to eat for better fertility. </li> <li class="li1">How mycotoxins can impact your metabolism. </li> <li class="li1">The main purpose of testosterone, and how it affects men & women.</li> <li class="li1">Why thyroid health is integral for overall health.  </li> <li class="li1">What it means to be dangerous. </li> <li class="li1">The fastest fix for optimizing your brain health.</li> <li class="li1">How processed seed oils contribute to obesity. </li> <li class="li1">The best fats to eat. </li> </ul> Items mentioned in this episode include: <ul class="ul1"> <li class="li1"><a href= "https://wildpastures.com/model">WildPastures.com/model</a> -- Get 20% off every box plus an additional $15 off! </li> <li class="li1"><a href= "https://drinklmnt.com/model">DrinkLMNT.com/model</a> -- Get a FREE sample pack with any order! </li> <li class="li3"><a href= "http://levels.link/model">Levels.link/model</a></li> <li class="li3"><a href= "https://shoptruelight.com/">TrueLight Light Therapy</a></li> <li class="li3"><a href= "https://truedark.com/">TrueDark Blue Light Glasses</a></li> <li class="li3"><a href= "https://www.amazon.com/Game-Changers-Leaders-Innovators-Mavericks-ebook/dp/B077XG39QR"> Game Changers by Dave Asprey </a></li> <li class="li3"><a href= "https://www.amazon.com/Better-Baby-Book-Healthier-Smarter-ebook/dp/B00DNL3I7K"> The Better Baby Book by Dave Asprey </a></li> <li class="li3"><a href= "https://dangercoffee.com/">Danger Coffee </a></li> <li class="li3"><a href= "https://moldymovie.com/">Moldy Movie </a></li> <li class="li3"><a href= "https://homebiotic.com/">Homebiotic </a></li> <li class="li3"><a href= "https://40yearsofzen.com/">40 Years of Zen </a></li> <li class="li3"><a href= "https://upgradecafe.com/">Upgrade Cafe Santa Monica</a>  </li> <li class="li3"><a href= "https://www.biohackingconference.com/event/19aa65ee-5849-414d-8952-9df88aa09d87/summary"> Biohacking Conference</a> </li> <li class="li1">Connect with Dave Asprey <a href= "https://daveasprey.com/">Website</a> / <a href= "https://podcasts.apple.com/us/podcast/the-human-upgrade-with-dave-asprey-formerly/id451295014"> Podcast</a> / <a href= "https://www.instagram.com/dave.asprey/?hl=en">Instagram</a> </li> </ul> Join TMHS Facebook community - <a href= "https://www.facebook.com/groups/2393689010676188/%2522%2520%255Ct%2520%2522_blank">Model Nation</a> Be sure you are subscribed to this podcast to automatically receive your episodes:  <ul class="ul1"> <li class="li3"><a href= "https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578"> Apple Podcasts</a></li> <li class="li3"><a href= "https://www.stitcher.com/show/the-model-health-show">Stitcher</a></li> <li class="li3"><a href= "https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp">Spotify</a></li> <li class="li3"><a href= "https://soundcloud.com/themodelhealthshow">Soundcloud</a></li> </ul> <a href= "https://themodelhealthshow.s3.us-east-2.amazonaws.com/Episode+619.pdf" target="_blank" rel="noopener">*Download Transcript</a>

TMHS 619: The Remarkable Benefits Of Light Therapy & The Truth About Rising Infertility Rates - With Dave Asprey

There are so many factors that determine our sleep quality: movement during the day, exposure to natural and ambient lighting, and even our relationships. For some folks, it might be sleepless nights with a newborn or toddler, and for others it could be a partner on different sleep schedules. But the good news is, you aren’t entirely powerless when it comes to creating routines and structure for your family. On today’s show, you’re going to hear my interview on the Dhru Purohit Podcast. In this interview, I’m sharing about sleep routines and preferences within my own relationship and family, and how to find balance. I’m also sharing some of the best scientifically proven sleep tips, including optimizing light exposure, temperature, and supplements. Dhru asked some excellent, thought-provoking questions on topics like common sleep misconceptions, little-known habits that can decrease your sleep quality, and how to actually create realistic habits that stick. I hope you get a ton of value out of this episode and can implement sleep habits that will improve your life. Enjoy! In this episode you’ll discover: <ul class="ul1"> <li class="li1">What the suprachiasmatic nucleus is, and how its exposures impact sleep quality.</li> <li class="li1">How many Americans are regularly sleep-deprived.</li> <li class="li1">Tips for minimizing your blue light exposure.</li> <li class="li1">How to realistically set a screen curfew (& what to do instead of scrolling!)</li> <li class="li1">The importance of blocking out ambient light at night.</li> <li class="li1">What to do if you and your partner have different sleep schedules.</li> <li class="li1">How your body temperature can impact your sleep.</li> <li class="li1">The importance of getting natural light exposure in the morning.</li> <li class="li1">The relationship between cortisol and melatonin.</li> <li class="li1">What time of the day to exercise to improve sleep quality.</li> <li class="li1">Realistic ways to change your habits.</li> <li class="li1">How to create healthy sleep routines for babies and children.</li> <li class="li1">What effects vitamin C can have on your sleep quality.</li> <li class="li1">Real food sources of magnesium, and why it matters.</li> <li class="li1">The power of creating healthier citizens in our society.</li> </ul> Items mentioned in this episode include: <ul class="ul1"> <li class="li1"><a href= "https://themodelhealthshow.com/organifi">Organifi.com/Model</a> -- Use the coupon code MODEL for 20% off!</li> <li class="li1"><a href= "https://themodelhealthshow.com/piquetea">PiqueLife.com/model</a> -- Use code MODEL at checkout for 10% off!</li> <li class="li1"><a href= "https://themodelhealthshow.com/beekeepers">Beekeepersnaturals.com/model</a> -- Save 25% on raw honey & other natural remedies!</li> <li class="li3"><a href= "https://www.amazon.com/Sleep-Smarter-audiobook/dp/B01J4BJT7A/"> Sleep Smarter</a></li> <li class="li3"><a href= "https://www.amazon.com/Paradox-Choice-More-Less-Revised/dp/0062449923/"> The Paradox of Choice by Barry Schwartz</a></li> <li class="li3"><a href= "https://podcasts.apple.com/us/podcast/dhru-purohit-podcast/id1381257272"> Dhru Purohit Podcast</a></li> </ul> Join TMHS Facebook community - <a href= "https://www.facebook.com/groups/2393689010676188/%2522%2520%255Ct%2520%2522_blank">Model Nation</a>  Be sure you are subscribed to this podcast to automatically receive your episodes:  <ul class="ul1"> <li class="li3"><a href= "https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578"> Apple Podcasts</a></li> <li class="li3"><a href= "https://www.stitcher.com/show/the-model-health-show">Stitcher</a></li> <li class="li3"><a href= "https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp">Spotify</a></li> <li class="li3"><a href= "https://soundcloud.com/themodelhealthshow">Soundcloud</a></li> </ul> <a href= "https://themodelhealthshow.s3.us-east-2.amazonaws.com/Episode+637.pdf"> *Download Transcript</a>

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