Click title to see more…

The Sleep to Healthy website is now a 10 lesson course on curing insomnia. 

This course is not a quick fix and it is not easy.  The course is based on CBTi or Cognitive Behavioral Therapy for Insomnia.  CBTi is the first-line insomnia treatment method endorsed by:

• The U.S. National Institute of Health and
• The British Association of Psycho-pharmacology. 
• The American Academy of Sleep Medicine.

 By the end of the “Cure Insomnia” course, students will have the knowledge and tools they need to cure their insomnia.  Not just now, but for a lifetime. 

 Did I mention that it’s free?

 Go to SleepToHealthy.com to get started.

Summary: Guest Cindy Perlin, author of “The Truth About Chronic Pain Treatments”,  Cindy discusses pain, its impact on sleep and how to improve your sleep if you are a pain sufferer.

• Cindy recalls her own experience with pain, the frustration of not getting effective treatments and how she finally found solutions that worked.
• Cindy tells about how non-physical aspects such as stress, anxiety, anger and fear can cause much of our pain or increase what pain there is.
• Cindy talks about the many solutions for pain relief that are available and how to sort out which ones to try.
• Cindy discusses why traditional options for pain sufferers are not sufficient to relieve pain for many sufferers.
• Cindy discusses the opioid crisis, why it happened and what alternatives are available including CBD in medicinal marijuana.
• Cindy tells us how we can relate more effectively with those in pain.

Episode’s Habit Creator:  TBD.

Hosted by Dennis Trumpy.  Recorded: January 17, 2019

Links mentioned in the show:

Cindy’s Website: http://www.cindyperlin.com/

Book: The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free. http://www.cindyperlin.com/

Pain treatment directory: https://paintreatmentdirectory.com/ with resources on providers, products, stories, articles and advocacy.

Facebook: https://www.facebook.com/thetruthaboutchronicpaintreatments

Twitter: @cindyperlin1, https://twitter.com/cindyperlin1

LinkedIn: https://www.linkedin.com/in/cindy-perlin-lcsw-4863b15/

 (Show notes with time they occur in the episode)

1:50 – Cindy tells a bit about herself

3:00 – Cindy tells her story as a chronic pain survivor.

• She had back pain.
• The exercises they gave her did not work and made it work.
• She was in graduate school at the time and had to drop out due to the pain. This lasted about 3.5 years going from doctor to doctor.  This was about 40 years ago.
• She didn’t start to get better until she read a book about the mind body connection and laughter therapy.
• She was staying in bed and getting worse and depressed.
• She went for bio-feedback and after the 1st session felt 50% better. She measured her hand temperature which is a measure of stress.
• She was able to resolve her pain and get back to life.

5:40 – Cindy had foot surgery a few years later and had foot pain that did not resolve for 14 years.

• Again the doctors could not help her.
• Then she had a type of body work that after 2 sessions she felt like she had a new foot.
• She became convinced that doctors don’t know anything about chronic pain and that patients have to stubble around looking for solutions.  That is why she wrote her book “The Truth About Chronic Pain Treatment.” (http://www.cindyperlin.com/).
• To educate people about the healthcare system and the solutions that are available that your doctor won’t tell you about.  It is not a one size fits all situation. Cindy’s website https://paintreatmentdirectory.com/has information, providers and products.

7:20  Cindy responds to a often highlighted portion of the book “when we react to pain with fear anger, anxiety and frustration, our response tends to reinforce pain pathways”.

8:40 Cindy talks about pain and sleep.

• If you have anxiety and stress, anger and fear it exasperates your pain, it will also impact your sleep.
• For instance, our muscle tension goes up, our blood pressure goes up, our heart rate goes up, our respiration rate increases, our bodies attention to healing, immune response, digestion, all get suppressed. Our circulation to extremities gets reduced.

10:10 What to do at night when you wake with a heightened awareness of your pain.

• It is partly due to being less distracted.
• Cindy uses a technique called a body scan. You start at the top of the head, and notice the sensations in your scalp, then suggest that the muscles relax, and then continue down your body. She often gets back to sleep by the time she gets to her toes she is asleep.
• If we can attend to the body and pain without fear, then the body will do what it needs to do.

13:00 We discussed episode one where Drew Ackerman said that pain was a common issue with his listeners in the Sleep With Me Podcast (www.sleepwithmepodcast.com/) when they wonder why can t i sleep.

• One third of the population has chronic pain so this did not surprised Cindy.
• And the rest of the population does sometimes have pain and pain interferes with sleep well.

13:40 Cindy talks about the definition of chronic pain.

• Chronic pain is described as pain that lasts more than three months. It could be continuous or intermittent such as migraine headaches.
• About 20 million Americans have high impact pain, which means that completely disrupts their life, disabling.

15:20 Cindy talks about safe effective methods for reduce with pain and improve sleep.

• There are many studies that show that chiropractic care, physiotherapy, biofeedback, massage therapy, acupuncture, low level laser therapy, nutritional approaches can help pain.

16:20 There’s not a therapy that specifically good for helping sleep, but if you help your pain then that will help your sleep, if you are wondering why can t i sleep.

• In terms of ingesting something to help with the pain, you may want to try a CBD product. This is a compound that is found in medical marijuana and hemp. It helps with inflammation, and pain and sleep and anxiety.
• External forms of CBD can also help with pain and sleep.
• The other recommendation is mind-body approaches that calm you down such as the body scan.
• Biofeedback can also be helpful by measuring your bio physiology and experimenting with what will help your body to relax.

18:20 You can buy a stress thermometer for about $25 which is a simple hand temperature device that measures the temperature of your finger and the colder your fingers are at the more stressed you are. Cindy does not sell any product directly but just has links to products.

• By learning to change the temperature of your body, you are learning to relax.

19:40 Cindy talks about neurofeedback which is biofeedback measuring your brain activity.

• You are teaching the brain to change.
• Many people that have pain have overactive brains, commonly it can change your brain so it is hypersensitive to any kind of stimulation. You can call that down with neurofeedback.

21:10 early childhood Emotional trauma can also cause chronic pain.

• This is caused in part from the child being always on the alert and that’s becoming hypersensitive.
• Neurofeedback can help undo that damage.

22:30 Cindy talks about psychedelic drugs being used for reducing the effects of trauma and whether they would have an impact on pain reduction.

• Cindy is not aware of any research that has been done in that area for pain.
• She would caution using that approach as you could have a very negative response.
• And could be very hit-or-miss.
• There is a type of neurofeedback called Alpha Theta training that is able to put a person into a very relaxed state so they can revisit traumatic events that yet remain very calm so they can watch it like they’re watching a movie and heal it.
• Cindy thinks that might be a safer way than throwing drugs at people.

25:10 Cindy discusses medical marijuana and sleep issues.

• Cindy is a big fan of medical marijuana.
• CBD is very calming and stabilizing if you can t sleep.
• THC for many people can be activating and cause anxiety. So you want a predominantly CBD strain.

27:10 Cindy talks about how to zero in on the right solution.

• Knowing the range of what’s out there, and learning about each therapy and what it is good for.
• You can find the information more efficiently by using her book and her website. The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free. http://www.cindyperlin.com/, Pain treatment directory: https://paintreatmentdirectory.com/.
• You could find a healthcare provider who is well-versed in a wide range of Therapies. There are some multi therapy pain clinics, but they are less common since opioids came out and were promoted as a less expensive alternative.
• In those clinics a variety of therapy providers would evaluate you, and come up with a therapy plan.
• Cindy offers hour-long phone consultations or she takes a medical history, treatment history, what has worked what hasn’t and then make recommendations.
• You can schedule a consultation through her website on the provider’s page.

30:20 Cindy talks about the opioid crisis in the US, Canada and UK.

• She looks at it as playing Russian roulette with pain patients lives.
• The current estimate is 8 to 12% of pain patients will get addicted.
• We cannot predict who those people will be who get addicted as they may have had no past history of addiction. You can become addicted in as little as five days.

32:50 Cindy discusses what could be done to more effectively address people’s pain needs.

• There have been five reports on the federal level in the US about what to do about chronic pain patients in light of the opioid epidemic.
• Pretty much all of them say that we need to use more non-pharmaceutical treatments.
• Insurance companies have not moved in that direction and that is the biggest obstacle to wider use.
• She’s optimistic about the wider use of marijuana for medical conditions.

35:40 Cindy cautions against using street marijuana as it is not bred for medicinal purposes.

37:40 Most people think that they hurt because they have an injured body part. As an example in the case of hernia herniated discs, there are many people with herniated discs without any symptoms of pain. Yet if you are given an MRI scan and it shows a herniated disc, the conclusion is that the herniated disc has caused the pain. I’m more likely cause of pain is muscular. And that is regulated by your emotions.

38:50 The reason the medical system has a resistance to look at the root of pain other than pharmacological. treatments, is there is too much money in selling drugs and surgeries. It would be helpful to have more government-sponsored research.

40:40 Cindy talks about acceptance of the insurance industry of alternative pain treatments.

• Insurance companies in the United States have not increased the rates for non-traditional pain treatment therapies in 40 years. Over that time inflation rates have increased 320%. So providers are being paid a third of what they were 40 years ago which is not sustainable.
• Cindy thinks that their purpose is to eliminate the competition.

42:20 Cindy talks about the hope that pain sufferers can have.

• Cindy has experienced and is in touch with people who have experienced pain relief after long periods of suffering.
• She believes if people keep looking they will find something that helps.

44:10 With government-run Healthcare Systems, there’s an incentive for people to get well has it benefits the citizens and has economic benefits. With private insurance that incentive It’s not there.

46:00 Cindy talks about how those of us who are not experiencing pain can interact more effectively and empathetically with those who do.

• It is important to believe the person, as it is not something that can be measured.
• The worst response is to deny the person is in pain just because they look like they are healthy or okay.
• Just Express caring concern for what the person is going through.
• Pain can happen to anybody anywhere at any time. So it might be a good idea to have some pain treatment options on hand, like having a first aid kit.
• If you are informed about pain, then you can be of help to those who are in pain.

48:40 Cindy gives her tip for sleeping better tonight.

• Cindy recommends exercise, especially since people in pain are often afraid to move. But movement is your friend as it helps with pain to use the muscle helps you sleep well.
• Also to avoid caffeine has it increases the stress response and won’t let you simply sleep.

50:40 Resources:

• Book: The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free.  http://www.cindyperlin.com/It is available as an e-book and a paperback and hardcover.
• Pain treatment directory: https://paintreatmentdirectory.com/with resources on providers, products, stories, articles and advocacy.

Click title to see more…

The Sleep to Healthy website is now a 10 lesson course on curing insomnia. 

This course is not a quick fix and it is not easy.  The course is based on CBTi or Cognitive Behavioral Therapy for Insomnia.  CBTi is the first-line insomnia treatment method endorsed by:

• The U.S. National Institute of Health and
• The British Association of Psycho-pharmacology. 
• The American Academy of Sleep Medicine.

 By the end of the “Cure Insomnia” course, students will have the knowledge and tools they need to cure their insomnia.  Not just now, but for a lifetime. 

 Did I mention that it’s free?

 Go to SleepToHealthy.com to get started.

Summary: Guest: Ed Harrold, author of “Breath for life.”  Ed Harrold discusses pranayama breathing, its health effects and sleep.

• Ed talks about how he learned about yoga and pranayama breathing.
• His 22.5 mile Around The Island swim and his life transforming experience.
• Ed leads listeners through a pranayama exercise.
• Ed discusses different specific breathing methods aimed at sleeping better.

Episodes Habit Hack:  Using a Cue to initiate a healthy habit.

Hosted by Dennis Trumpy.  Recorded: January 16, 2019

Links mentioned in the show:

Ed Harrold’s website: https://www.edharrold.com/ (with animation of the lung’s diaphragm)

Alternative website:  www.gobegreat.com

Book: Life with Breath: IQ + EQ = New You.”  https://www.edharrold.com/lifewithbreathbook

“Breath in Sleep Health” video webinar on March 6^th, 2019, https://www.edharrold.com/events/life-with-breath-in-sleep-health-webinar,

(Show notes with time they occur in the episode)

1:50 – Ed Harrold tells a bit about his personal life.

3:20 – Ed talks about how he learned about yoga and pranayama breathing. Ed’s body was becoming arthritic and weak, and he was not leading the most authentic life. He learned about yoga and pranayama breathing and was attracted to how it gave him more energy and life,

5:10 – The concept of calm energy. Calm energy is not from anxiety or stress.

6:00 – The Around the island swim in 1996, a 22.5 mile swim in New Jersey. About three-quarters of the way through the race, when he felt like giving up, and the trainer was going to take him out of the water, he began to tap into an energy in his body that he’d never felt before. Tapping into that calm energy allowed Ed to finish the race and was life-transforming for him. However it also left him without energy and exhausted for weeks afterwards.  This was before he started becoming aware of yoga.

10:20 – He leads the listeners through panorama yoga breathing exercise. Prana means energy, Jama means to control the energy.

16:50 – Doing controlled breathing while he is driving to achieve relaxed, laser-like focus. It keeps his blood pressure down. He also talks about ocean sounding breathing. The first awareness we have of our in-breath or out-breath is at the top or throat. Ocean sounding breathing forces you to slow the breath down without any straining. In nostril breathing, the brain secretes nitrous oxide, a natural inflammation reducer and it dilates the sacs in the lungs. The longer exhale, sets into motion burning of fat, reduces acidity, mucus, etc. and you are alkalizing the blood of your body. A simple formula is that your respiration rate, the number of breaths that you’re taking per minute, will reflect your heart rate. More breaths per minute, higher heart rate. Lower breaths per minute, lower heart rate. Lower heart rate, lower blood pressure. You’re not using as much energy during the day, so you have more energy to sleep at night to sleep well and simply sleep. Lower blood pressure helps to relax the brain. When the brain is relaxed, it senses safety and then the body only burns fat, not as much protein or precious glucose stores.

20:50 – Ed talks about how his awareness of yoga led into his current life passion as a life coach. He has always enjoyed relationships with people, and helping others.

22:30 – Ed talks about how he’s able to help many types of organizations from athletics to corporations in many different areas of their life from health to better relationships. In our inner world it’s all the same.

25:30 – Summary of why yoga and pranayama breathing is so effective in so many areas of our life. From a scientific perspective: First, the physical component, when breathing in through your nose, it exercises the diaphragm muscle which is critical to good posture and keeps the spine straight. Optimal physical posture is one of the keys to psychological success. You’re not using as much energy to hold the body upright.

Second, when you inhale, it vertically presses down towards your navel. You get a massage of your gastrointestinal organs, for assimilation of nutrients and elimination of waste. It also stimulates the enteric nervous system where 90% of the serotonin, and 50% of the neurotransmitter dopamine is created. So are you getting great posture, good digestion, and great neurochemistry. Ed takes the pranayama breathing out of the yoga studio and brings it into the real world where it is needed.

30:15 – The difference between breathing through the mouth and breathing through the nose. The diaphragm is strengthened more when breathing through the nose. You can sense or feel the difference just by breathing yourself through your nose, and through your mouth, and noticing the differences.

31:40 – The specific benefits that pranayama breathing has on sleep if you can t sleep and one of the ways of how to cure insomnia as one of the sleep solutions so you sleep well. Inhaling stimulates the nervous system, exhaling calms our nervous system. If you can learn to exhale longer than you inhale, it will calm down the nervous system. So stay on your exhale during the day to help you be calmer and sleep better at night.

33:45 – The amount of daily practice required. Ed recommends starting with short periods of time, noticing the improvement, and then extending the practice.  Stress might be one of the reasons you wonder why can t i sleep.

35:00 – Dennis talks about a habit hack, which is to tie that new behavior of pranayama breathing to something you already do so that when you do the current habit you automatically do the new habit.

36:40 – What to do at night when you wake up and wonder why can t i sleep. One of the things to help you to sleep and to sleep well is to treat it as an opportunity to learn something new about ourselves as one of the things to help you to sleep. Try to be at peace with it.

Next you want to stop the secretion of adrenaline and cortisol going into the body. By inhaling in through the left nostril and exhaling through the right nostril, you can calm the mind down with the parasympathetic response. Try to discover what it is that woke you up in the first place because it might be something important for you to know about that you’re not aware of during your waking hours.

To breathe in through your left nostril and out through your night right nostril, bring your hand up to your nose, press a finger on your right nostril so you inhale through your left nostril and then on the exhale put your finger over your left nostril so you can exhale through your right nostril. Repeat breathing as slowly as you can. In 5 to 10 breaths you should be falling back to sleep and helps you to sleep well.  This helps when you ask yourself why can t i sleep and want to simply sleep.

39:40 – The best time of day to practice a pranayama breathing. He recommends first thing in the morning. He fine tunes his practiced based on his current situation. Doing it early sets in motion cam success during the day and help give a restful sleep.

42:30 – Things to watch out for in pranayama breathing such as overdoing it, as you can become almost addicted to it and the good feeling. His advice is to go slow. It is a powerful tool.

42:40 – Ed’s parting thoughts on pranayama breathing and getting a good night’s sleep to sleep well. Ed recommends pranayama breathing regardless of your state of health, whether it is to become healthier or to sustain your good level of health and sleep health.

43:40 – Ed gives his resources, https://www.edharrold.com/, www.gobegreat.com.  There are instructional videos, a ton of scientific research, all broken down into many different platforms.  Ed also has a book out called Life with Breath: IQ + EQ = New You.” https://www.edharrold.com/lifewithbreathbook.  It has a 30-day program in it and the science behind it.

45:30 – Ed has a webinar on Life with “Breath in Sleep Health” on March 6^th, 2019, https://www.edharrold.com/events/life-with-breath-in-sleep-health-webinar.  Ed does monthly webinars on different topics.  Humans are the only animals on earth that have trouble sleeping.

Click title to see more…

The Sleep to Healthy website is now a 10 lesson course on curing insomnia. 

This course is not a quick fix and it is not easy.  The course is based on CBTi or Cognitive Behavioral Therapy for Insomnia.  CBTi is the first-line insomnia treatment method endorsed by:

• The U.S. National Institute of Health and
• The British Association of Psycho-pharmacology. 
• The American Academy of Sleep Medicine.

 By the end of the “Cure Insomnia” course, students will have the knowledge and tools they need to cure their insomnia.  Not just now, but for a lifetime. 

 Did I mention that it’s free?

 Go to SleepToHealthy.com to get started.

Summary: Guest: Drew Ackerman, host of the Sleep With Me Podcast.  Drew’s podcast was one of the primary inspirations for the creation of the Sleep to Healthy podcast, so it is fitting that Drew is interviewed in episode #1.

• Drew discusses his early struggles with sleep,
• his solution when you are unable to sleep,
• his journey creating his podcast,
• describes the podcast,
• the impact it has had on listeners and
• gives advice for getting a good night’s sleep.

Episodes Habit Hack:  The 5 second rule

Hosted by Dennis Trumpy.  Recorded: January 15, 2019

Links mentioned in the show:

The Sleep With Me Podcast: https://www.sleepwithmepodcast.com/ , or request it on your smart speaker

Drew Ackerman’s Twitter: @dearestscooter, https://twitter.com/dearestscooter

Drew Ackerman’s Instagram: dearestscooter, https://www.instagram.com/dearestscooter/

Sleep Whisperers: https://sleepwhispers.com/

3:30 – Drew Ackerman talks about being unable to sleep issues in childhood. They started around 5th grade. He had misdiagnosed dyslexia and was not seen as having a learning issue but thought to have a behavior issue and not wanting to learn. This was in the 1980s. He developed a terror of going to school, laying at night thinking about issues with school and unable to sleep. It became a vicious cycle – worrying about school, then trying to fall asleep, then being unable to sleep well. Drew is the oldest of six kids. His parents tried to help but did not understand his pain.

5:50 – Drew heard from a friend about the Dr. Demento show, it was on late at night at 9 until 11 on Sundays. Drew would listen to it and it would take his mind off school and fear and sleep. He has never forgotten the pain he was going through and the instant release that listening to the show brought to him.

7:00 – Drew started listening to podcasts and was struck by how different podcasts were from Radio. He enjoyed the experience of being able to peer into people’s lives. So he got the idea of telling adult bedtime stories. Drew had a strong internal critic that discouraged him from starting the podcast. He went for years delaying the start of the podcast due to his internal critic shutting him down.

8:50 – Drew was working on a creative project that imploded and left him a lot of time on his hands. This was in 2013. He was on a bus and a well-adjusted voice advised him to start the podcast for those who can t sleep with all the free time he would have, otherwise it would just get filled in with life events.

10:40 – Drew describes the structure of the Sleep With Me Podcast. The podcast is light and silly even though Drew takes the business of helping people get to sleep very seriously. It starts with some business to keep the podcast going, and then goes into the intro. Most intros are around half a minute, but the Sleep With Me Podcast intro goes on for much longer.  If you think i can t sleep, this podcast might help you.

12:00 – It is fun and familiar for listeners, and a play on expectations since the intro never gets to the point it gives listeners a sense of what they are getting into. Some people fall asleep during the intro. It is meant to bring some levity and fun into sleep.

12:40 – Then there is a bedtime story. There are three styles of shows:  A made up bedtime story.  A serialized story but in a goofy style such as Nuns In Space.  The third is a TV recap show such as The Good Place.  The show slow with many tangents and in a rambling, soothing style. It is done with enough interest to keep your mind occupied but not so engrossing that you’re hanging on his every word.  It is not how you cure insomnia, but it can help you get to sleep if you want to sleep well.

14:20 – Either the podcast is going to keep you entertained or it’s going to put you to sleep, either way the podcast is there for you to cut into that night time loneliness.  It is one of the things to help you to sleep and simply sleep.

14:50 – A tip is to put a timer on your podcast app or MP3 player so that the audio turns off by the time the podcast ends and so you don’t wake up later with voices coming into your earbuds or headphones.

15:20 – Although the podcast is geared towards adults, it has that Saturday morning cartoon feel to it. He gets inspiration from everywhere but tries to make it uplifting and fun to help you get a good sleep and restful sleep.

16:50 – Drew got advice from listeners of what they liked and didn’t like to sleep well, for instance he was told not to talk about snakes or spiders since that would elicit a fear response, not good for getting to sleep. He used to sing occasionally in the early episodes, but musicians told him that that would wake them up. Drew had a two-year plan, but much of the time he just focused on getting the next few episodes out and gave himself permission to fail and learn. Listener feedback helped and listening to the show as if he was one of the audience also helped.  It has become some peoples sleep solutions.

23:00 – On the podcast Drew goes by the pseudonym Dearest Scooter. That came from a deal he made with his internal critic. The internal critic was worried about being embarrassed so Drew asked his internal critic if it would work if they made up a pseudonym.  It also helped him get over performance anxiety.

25:00 – Talked about sleeping issues his listeners have and their solutions. One of the sleep issues he had not thought of was how many people suffer from chronic pain and how it impacts their sleep as well as their waking time. (See sleeptohealth episode 3: Sleeping with pain with Cindy Perlin) Also people dealing with different life experiences such as soldiers dealing with PTSD, people with intense stressful jobs and schedules looking for sleep solutions.  It included people on submarines from different nations, and even a coal train driver in the Australian Outback with different shifts who can t sleep. Sleep issues are extremely diverse.

28:00 – His listeners tell him about things to help you to sleep and that bedtime routines are important. And the importance of gratitude and kindness. And self-care and self parenting.  These are things to help you to sleep.

29:30 – Drew talks about sleep solutions and sleep health. Start a bedtime routine without shoulds or pressure. Create a bedtime routine as if you are giving somebody else a gift. A pitch dark room is important to Drew. Get good blinds and cover LED lights on chargers. He likes to have a cool room with a nice fan going for a good sleep. He knows he needs a good routine but often he just wants to go to sleep without the discipline of the routine. Drew starts his routine about an hour before going to sleep. He shuts his phone off or put it aside, he likes to meditate or sit quietly, do some light journaling or reflections on the day, gratitude, maybe some reading that is enriching and lets him wind down. Some stretching is helpful followed by reading some fiction that he enjoys. What’s he finds humbling is that even when he follows his bedtime routine it doesn’t guarantee that he will sleep well. Sleep is still an unresolved issue for Drew.

31:00 – Drew finds that having a morning routine helps him sleep well also. Have some reflection time, some time to think about the day, has impact on his sleep.

32:20 – A hotel tip Drew got from people working on airlines is to go to the closet  and use the clips for pants on the hangers clip the curtains together so you don’t get the light coming between the gap in the curtains. Drew also unplugs the clocks, brings a Bluetooth speaker to play some noise and puts it on the side of the room with the door to drown out the noise and get a restful sleep.

34:50 – Drew talks about who the Sleep With Me Podcast works for and doesn’t. Some people don’t like the aspect of his show where he is just himself and very vulnerable. Drew thinks that people who tend to bully people may not like his show. People that are too much like Drew may not appreciate the podcast. Also people that like structure and seriousness may not like the show since it meanders around a lot in a silly way and helps if you are unable to sleep and think i can t sleep.

36:30 – There are a wide variety of solutions for people including white noise generators, and Librivox.org has a library of audiobooks. And there are other podcasts intended to put you to sleep such as Sleep Whispers (https://sleepwhispers.com/ ) by Harris. It is ASMR based which is Audio Sensory Meridian Response. There are resources about it on the internet including YouTube videos. There are artists who set up ASMR situations such as crinkling paper or whispering with binaural sounds.

39:30 – Something you can do today to help you sleep better tonight: Have some quiet time to do some self-care or self parenting, and give yourself permission to make your sleep needs important. Treat yourself as you would treat somebody else that you care about. You deserve to sleep your best. Then try different things and see what works and doesn’t. It’s like loosening knots, not pulling at the rope, it’s not an issue of trying harder, and being critical of yourself, it is a case of being nice with yourself.  This is a good tip to help how to cure insomnia and to sleep well and will help with sleep health.

42:00 – Search for the Sleep With Me Podcast your podcast app, or if you have a smart speaker you want to listen, just say smart speaker Play Sleep With Me podcast, and you can tell your smart speaker to set a timer for 60 minutes. Website is https://www.sleepwithmepodcast.com/ and he’s on Twitter and Instagram at Dearestscooter.

43:12 – Episode highlights:

1 – The Sleep With Me Podcast – the podcast that puts you to sleep

2 – Pain sufferers also often suffer from insomnia.

3 – Have a regular, good bedtime routine.

45:41 – Habit hack: The 5 second rule.

Click title to see more…

** NEWS ** 

The Sleep to Healthy website is now a 10 lesson course on curing insomnia. 

This course is not a quick fix and it is not easy.  The course is based on CBTi or Cognitive Behavioral Therapy for Insomnia.  CBTi is the first-line insomnia treatment method endorsed by:

• The U.S. National Institute of Health and
• The British Association of Psycho-pharmacology. 
• The American Academy of Sleep Medicine.

 By the end of the “Cure Insomnia” course, students will have the knowledge and tools they need to cure their insomnia.  Not just now, but for a lifetime. 

 Did I mention that it’s free?

 Go to SleepToHealthy.com to get started.

Summary: Host Dennis Trumpy discusses the creation and vision for the Sleep to Healthy Podcast.

• Dennis tells a bit about himself.
• He tells how the podcast came about.
• Dennis explains the vision for the podcast and how that vision will be achieved.

Episode’s Habit Creator:  None.

Hosted by Dennis Trumpy.  Recorded: January 29, 2019

Links mentioned in the show: None

Dennis grew up in Victoria, British Columbia on the west coast of Canada, just north of Seattle Washington. He now lives with his wife Sheila in Saskatoon which is smack in the middle of the Canadian prairies.  They raised 7 great kids.

Dennis has been a professional engineer most of his life, involved in many capacities and industries.  Now I am semi-retired, and living my passion, The Sleep to Healthy Podcast in the winter.

The podcast came about from the convergence of many events:

• For decades he suffered from insomnia. So he has a deep interest in sleeping better.
• He is a bit of a fitness nut. Good sleep is an essential part of a healthy lifestyle, so that fit nicely.
• We are learning that sleeping well has many health benefits and is vital to our well being.
• He loves podcasts and I am amazed at how a person with a computer and a microphone can impact the lives of many people for the better.
• He could find no podcast on sleep and health and wants to help those who can t sleep.

The vision of the podcast is simple: To improve your sleep for better health and well-being.

I plan to do this with a 3 prong approach: Inspire, Educate and Motivate.

The success of the podcast depends on 3 factors:

1: Having great guests.

2: Having a great podcast.

3: Changing people’s lives for the better if they can t sleep so they can sleep well.

Meeting objective 1, having great guests depends on 2 factors:

• Treating guests well.
• Making the podcast popular so the best sleep experts want to be on the show.

Meeting objective 2, having a great podcast, depends on 3 factors:

• Giving you, my listeners, what you want and need. To do this, I need listener feedback. I enjoy compliments, but I need constructive criticism.  And so I will start right now, pleading with you on bended knee to please let me know what I can do to improve to help you simply sleep and provide things to help you to sleep.
• Having great guests who give sleep facts which was already covered.
• Being a great host and interviewer. Dennis is still working on this.

To meet the 3rd success factor each episode will focus on helping my listeners to change for the better.  He plans to do this in 4 ways:

• Each episode will end with a focus on only 1 or 2 changes to implement to help those who can t sleep and give sleep facts and tips on how to cure insomnia.
• Create immediate impact and give things to help you to sleep with sleep solutions.
• Give suggestions on how you could make the change happen and stick and sleep well and answer the question why can t i sleep.
• In the future, have tools and resources available which will help you implement the change you want in your life to sleep well.