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Welcome back, everyone!!!Today I have the pleasure of speaking with Nick Lambe.Nick Lambe has been a trainer and coach for the last 7 years. He has always aimed to and prided himself on being different in his approach to working with clients. He is a massage therapist, strength coach, sleep coach and health coach but envisions himself firstly as a healthcare practitioner. He believes exercise and lifestyle interventions can be some of the most powerful medicine, especially proactively for our health. Nick has done certification work in many other aspects of health and wellness such as sleep, nutrition, behavioral psychology, heart rate variability, brain health, stress management and more.Most notably in these lifestyle interventions, he has taken a deep dive into sleep. He believes that sleep is the foundation for health and well being, despite being often underappreciated and undervalued. So much so that he has formed two side ventures centered around sleep. As “The Online Sleep Coach” he provides all things sleep and sleep education, including 1 on 1 consultations/coaching, group coaching for teams and coaches as well as speaking engagements. He does something similar in person where he resides with “Southwest Florida Sleep Coaching”1:00 Who is Nick? 1:30 Sleep gets so little attention2:30 Online Sleep Coach-South Florida Sleep Coach3:00 Coaching coaches 4:30 Cognitive Behavioral Therapy For Sleep Issues/Insomnia-How does that work, examples-Sleep research5:30 What is CBT?-Changing your perceptions. They were learned and they can be unlearned-What are the obstacles? -Most of what people struggle7:00 3 Buckets7:30 Predisposing-Not dealing with stress (1st to attack)7:45 Precipitating Factors 8:15 Perpetuating Factors 9:00 Coaching not therapy 9:40 Building new habits1. Cognitive restructuring 2. 12:00 Perpetuating Thoughts12:30 Getting negative thinking out of the way-writing things down, talking about it, and instilling more confidence-14:00 Sleep issue cycles15:00 If you are aroused, you are going to have a hard time sleeping16:00 Assessment process-getting a detailed medical history-screening for sleep related disorders-Subjective measurements17:45- Can’t fall asleep-Overactive nervous system or thoughts about sleep18:20-Falling in line with circadian rhythm19:45 What perpetuates sleep issues is behavioral issues21:30 Does your bed become you trigger for wakefulness? 22:00 Adenosine is the trigger for sleep 23:00 We used to be biphasic sleepers23:00 Caffeine blocks adenosine25:00 Sleep Hygiene-The half-life of caffeine is much longer than they think (25:45 Circadian rhythm drives to sleep, but the quality is dictated by your hygiene26:40 No sun in the day, Too Much Light in the evening28:00 10minutes of light in the morning28:30 Daylight lamps29:00 Make your lights going down progressive-50% of lights 2 hours prior to bed31:00 Prioritization of sleep-progressive32:30 Sleep Tracking31:30 Is sleep affected by diet and exercise?34:00 Chronotypes1. Lions (early riser-Type A personalities)2. Wolves (Night owl-artistic, creative, introverted)3. Bears (1/2 of the population (mix of the two))4. Dolphins (They are more predisposed to insomnia)37:00 Team no sleep?38:00 if you don’t sleep well it can make you more aggressive39:00 Step 1 in improving sleep: connect sleep to your goals, that will allow you to start doing the things you need to do40:00 write down thoughts41:00 anxiety about sleep43:00 what you eat and when you eat affects sleep43:15 Sleep impacts your hormones and metabolism 43:30 Timing of eating is important for sleep quality47:00 Mindfulness and meditation47:40 Different winding down practices that you find relaxing and enjoyable48:00 Journaling before you go to bed and brain dump 30min prior to bed51:00 Sleep restriction?53:00 THC for sleep?55:00 Melatonin and other sleep aides60:00 Differences in sleep between men and womenIf you like today's podcast, please subscribe rate, review, and share with your friends!!!