The Basics - Intro | Make Your Health A Priority

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Sleep To Heal Elevated

Introduction

Intro - Thank you (2:09)
Meet Paige (4:39)
To Heal (1:45)
How to Use This Program (1:24)
Practices, Action Steps, and Resources (5:57)
Sleep to Heal Documents
Action Step 1 - Create Space (2:33)

The Basics

The Basics - Intro (2:27)
The Internal Clock (3:12)
Melatonin and Cortisol (5:28)
Stages of Sleep (11:17)
Anatomy of Sleep (15:05)

Ayurvedic Basics

Ayurveda Intro (2:11)
Ayurvedic Doshas (8:39)
Action Step 2 - Dosha Quiz (0:50)

Circadian Rhythm

Intro to the Circadian Rhythm (4:56)
Sleep Patterns Through the Life Cycles (0:44)
Infant Sleep (1:36)
Childhood Sleep (2:39)
Adolescent Sleep (7:51)
Early School Start Times Hurt Your Children (2:29)
REM Sleep is What Stands Between Rationality and Insanity (3:09)
Help Your Child Get REM Sleep (8:26)
Sleep in Mid-life and Old Age (4:52)
Sleep Fragmentation and Sleep Efficiency (1:24)
Sleep Deprivation or Dementia? (7:44)

Brain Training

Brain Training - Intro (9:55)
Action Step 3 - See What Comes Up (1:56)
Action Step 4 - Categorize Your Thoughts (0:58)
Action Step 5 - Take Action (0:36)
The Truth About DNA and Disease (3:02)
Are You Addicted to Stress? (2:38)
You Are Not Your Thoughts (2:02)
Brain Training Techniques (0:41)
Journaling (3:08)
Meditation Truths and Myths (9:01)
Mindfullness-Based Stress Reduction (7:12)
MBSR and Sleep (3:16)
Action Step 6 - Try MBSR (2:22)
Prayer vs Meditation (1:01)
Yoga Nidra (Yogic Sleep) (3:11)
Practice 7 - Try Yoga Nidra (1:27)
Emotional Freedom Technique (Tapping) (2:58)
Practice 8 - Try EFT (0:37)
Breathwork (4:39)
Practice 9 - Try Alternate Nostril Breathing (2:06)
Frequency Following Response (2:21)
Practice 10 - Try the FFR (0:16)

Timing is Everything

Intro - Timing is Everything (2:19)
Keep Regular Hours (6:07)
Practice 11 - Give it 15 Minutes (1:26)
Practice 12 - Put Your Alarm Across the Room (1:06)
Come to Your Senses (5:51)
Everything We Do Is A Practice (3:43)
Prepare Your Morning (0:07)
Practice 13 - Drink Infused Water (0:26)
Action Step 14 - Write It Down (0:23)
Action Step 15 - Pick Your Scent (1:25)
Action Step 16 - Orchestrate the Soundtrack to Your Morning (0:30)
Action Step 17 - Get a Light Alarm (0:34)
Practice 18 - Get Ready For Bed After Dinner (1:05)
Getting Sunlight - Wind the Clock (3:29)
Reminder for the Golden Years (0:33)
Practice 19 - Let the Light In (0:33)
Greenspace Exposure (4:07)
Practice 20 - Greenspace Exposure and Forest Bathing (0:26)
Practice 21 - Use Your Breaks For Time in Nature (0:47)
Plan For Winter (0:38)
Action Step 22 - Plan For Winter (0:32)
Movement Timing (6:14)
Sleep, Movement, and Telomeres (3:31)
Movement and Insomnia (0:34)
Sleep Like the Pros (4:30)
Practice 23 - Movement Timing (0:33)
Meal Timing (8:57)
The Truth About Intermittent Fasting (9:50)
Practice 24 - Consider Intermittent Fasting (0:29)
Practice 25 - Meal Timing (1:07)
Practice 26 - Stop Consuming Fluids 1 Hour Before Bed (0:08)
When to Call it a Night (8:29)
Practice 27 - Sleep Opportunity (0:12)
The 2nd Wind (2:22)
Practice 28 - When to be in Bed (0:21)
Graveyard Shift (8:43)
You Can’t Make Up Sleep on the Weekends (4:30)
Practice 29 - Maintain a Consistent Sleep Schedule Schedule (0:32)
Powering Down (8:44)
Practice 30 - Screens Off (0:10)
Practice 31 - Cues Off (0:30)
Action Step 32 - List Five (0:56)
Mood Lighting (2:36)
Practice 33 - Mood Lighting (0:08)
You Are Not Nocturnal (3:39)

Bedroom Setup

Bedroom Setup - Intro (3:35)
Darkness (5:34)
Action Step 34 - Blackout (0:32)
Action Step 35 - Bulbs (0:23)
Temperature (13:20)
Action Step 36 - Keep it Cool (0:13)
Practice 37 - Warm Bath (0:44)
Action Step 38 - Cooling Pad (0:27)
Practice 39 - Wear Socks (0:28)
Plants (7:37)
Action Step 40 - Bedroom Jungle (0:35)
Air Quality (2:35)
Action Step 41 - Consider an Air Purifier (0:22)
Ear Plugs (0:30)
Action Step 42 - Get Ear Plugs (0:18)
Brain Patterns (4:25)
Action Step 43 - Separate Your Spaces (0:19)
Practice 44 - Take it Elsewhere (0:10)
Action Step 45 - Block it Off (0:12)
Negative Ions (4:35)
Who’s in Your Bedroom? (14:03)
Action Step 47 - Who’s in Your Bedroom? (0:25)
Action Step 48 - Consider Grounding Sheets (0:37)
Let Go of Perfection (1:41)
Animal Companions (0:46)
Practice 49 - Furry Friends (0:20)
The Big O - Hormones and Sleep (6:40)
Practice 50 - Have Good, Safe Sex (0:27)
Dress The Part (6:19)
Action Step 51 - Loosen Up (0:21)
Action Step 52 - Get a Bra Fitting (0:28)
Action Step 53 - Ditch the Underwire (0:17)
Action Step 54 - Go Braless at Night (0:06)
Action Step 55 - No More Tighty Whities (0:08)
Action Step 56 - Evaluate Your Bedroom Attire (0:08)
Action Step 57 - Consider Sleeping Nude (0:06)
Action Step 58 - Boost Your Oxytocin (0:11)
Action Step 46 - Create Negative Ions (0:45)

Labwork

Labwork - Test Don’t Guess (2:36)
NutrEval or Ion Test (9:26)
Heavy Metals and Minerals (1:36)
Non-metals Toxin Panel (4:33)
Adrenal Cortex Test - Stress Profile (0:33)
Comprehensive Melatonin Profile (1:03)
When to Turn to Labwork (1:56)
Should You Use Supplements? (1:59)
Action Step 59 - Consider Labwork (0:44)
The Right Method (1:12)

Sleep Disruptors

Sleep Disruptors - Intro (2:46)
Action Step 60 - Calculate Your Caffeine Use (1:47)
Practice 61 - Wean Off Caffeine (2:53)
Alcohol (5:58)
Action Step 62 - Booze Reality Check (0:56)
Sleep and THC (1:14)
Action Step 63 - Evaluate Your THC Use (0:30)
Sleep and Recreational Drug Use (0:10)
Action Step 64 - Evaluate Your Recreational Use (0:05)
Prescription Medication (11:23)
Action Step 65 - Nutrient Deficiencies (0:32)
Action Step 66 - Sleep and Medication (0:23)
Action Step 67 - Seek More Information (0:38)
Caffeine (12:31)

Botanicals

Herbal Categories (7:18)
Botanical Favorites (17:42)
Botanical Products (2:53)
Practice 68 - Botanicals (0:52)
Botanicals - Intro (1:43)

Actions Steps and Practices

Action Step 1 - Create Space (2:33)
Action Step 2 - Dosha Quiz (0:50)
Action Step 3 - See What Comes Up (1:56)
Action Step 4 - Categorize Your Thoughts (0:58)
Action Step 5 - Take Action (0:36)
Action Step 6 - Try MBSR (2:22)
Practice 7 - Try Yoga Nidra (1:27)
Practice 8 - Try EFT (0:37)
Practice 9 - Try Alternate Nostril Breathing (2:06)
Practice 10 - Try the FFR (0:16)
Practice 11 - Give it 15 Minutes (1:26)
Practice 12 - Put Your Alarm Across the Room (1:06)
Practice 13 - Drink Infused Water (0:26)
Action Step 14 - Write It Down (0:23)
Action Step 15 - Pick Your Scent (1:25)
Action Step 16 - Orchestrate the Soundtrack to Your Morning (0:30)
Action Step 17 - Get a Light Alarm (0:34)
Practice 18 - Get Ready For Bed After Dinner (1:05)
Practice 19 - Let the Light In (0:33)
Practice 20 - Greenspace Exposure and Forest Bathing (0:26)
Practice 21 - Use Your Breaks For Time in Nature (0:47)
Action Step 22 - Plan For Winter (0:32)
Practice 23 - Movement Timing (0:33)
Practice 24 - Consider Intermittent Fasting (0:29)
Practice 25 - Meal Timing (1:07)
Practice 26 - Stop Consuming Fluids 1 Hour Before Bed (0:08)
Practice 27 - Sleep Opportunity (0:12)
Practice 28 - When to be in Bed (0:21)
Practice 29 - Maintain a Consistent Sleep Schedule Schedule (0:32)
Practice 30 - Screens Off (0:10)
Practice 31 - Cues Off (0:30)
Action Step 32 - List Five (0:56)
Practice 33 - Mood Lighting (0:08)
Action Step 34 - Blackout (0:32)
Action Step 35 - Bulbs (0:23)
Action Step 36 - Keep it Cool (0:13)
Practice 37 - Warm Bath (0:44)
Action Step 38 - Cooling Pad (0:27)
Practice 39 - Wear Socks (0:28)
Action Step 40 - Bedroom Jungle (0:35)
Action Step 41 - Consider an Air Purifier (0:22)
Action Step 42 - Get Ear Plugs (0:18)
Action Step 43 - Separate Your Spaces (0:19)
Practice 44 - Take it Elsewhere (0:10)
Action Step 45 - Block it Off (0:12)
Action Step 46 - Create Negative Ions (0:45)
Action Step 47 - Who’s in Your Bedroom? (0:25)
Action Step 48 - Consider Grounding Sheets (0:37)
Practice 49 - Furry Friends (0:20)
Practice 50 - Have Good, Safe Sex (0:27)
Action Step 51 - Loosen Up (0:21)
Action Step 52 - Get a Bra Fitting (0:28)
Action Step 53 - Ditch the Underwire (0:17)
Action Step 54 - Go Braless at Night (0:06)
Action Step 55 - No More Tighty Whities (0:08)
Action Step 56 - Evaluate Your Bedroom Attire (0:08)
Action Step 57 - Consider Sleeping Nude (0:06)
Action Step 58 - Boost Your Oxytocin (0:11)
Action Step 59 - Consider Labwork (0:44)
Action Step 60 - Calculate Your Caffeine Use (1:47)
Practice 61 - Wean Off Caffeine (2:53)
Action Step 62 - Booze Reality Check (0:56)
Action Step 63 - Evaluate Your THC Use (0:30)
Action Step 64 - Evaluate Your Recreational Use (0:05)
Action Step 65 - Nutrient Deficiencies (0:32)
Action Step 66 - Sleep and Medication (0:23)
Action Step 67 - Seek More Information (0:38)
Practice 68 - Botanicals (0:52)

Coming Soon!

Sleep and Aging
Sleep and Allergies
Sleep, Alzheimer's and Dementia
Sleep and Anxiety
Sleep and Bipolar Disorder
Sleep and Cancer
Sleep and Cognitive Function
Sleep and Depression
Sleep and Diabetes
Sleep and Digestion
Sleep and Focus
Sleep and Heart Health
Sleep and Immunity
Sleep and Inflammation
Sleep and Mood
Sleep and Obesity
Sleep and Schizophrenia

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The Basics - Intro

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