Animal Companions | Make Your Health A Priority

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Sleep To Heal

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

You Are Not Nocturnal (3:39)
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)

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

The Right Method (1:12)
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)

Sleep Disruptors

Caffeine (12:31)
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)

Botanicals

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

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)

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