EPISODE #4 // When was the last time you had a good night’s sleep?

Optimal sleep — what helps or hinders a good night's sleep?

Optimal sleep, while necessary to thrive, isn’t always easy to achieve. Sometimes it can feel like that elusive unicorn when insomnia, anxiety, or any of the many variables in life get in the way.

In today’s episode, Emily and Betsy talk about their individual challenges and solutions in the endless pursuit of a good night’s rest. From meditation to digital detoxes, ideal bedroom environments and nutrition influences – it’s all a big puzzle.

We’d love to hear what helps or hinders you from getting a good night’s sleep.

Hit is us up Twitter (@nandfpodcast) or send us an email.

The Episode:


Topics Discussed:

  • Bed times, wake times, and all the variables that affect them
  • The time you were born and peak optimal energy time
  • Bedroom environments for optimal sleep
  • Shutting off thoughts and winding down with music, headphones, and meditation
  • Caffeine, sugar, and alcohol and their impact on sleep
  • Our dinnertime rituals that can impact our sleep
  • Tools to help ease into sleep
  • The role of food when it comes to insomnia and other sleep disturbances
  • Sleep deprivation
  • Nap or no nap?

Resource Links:


I fully understand why sleep deprivation is a form of torture after having a kid. Click To Tweet TV is something that takes away from sleeping, so I'm very protective about not having one in that space. Click To Tweet Social media is a total vampire of your energy and your time. Click To Tweet Caffeine robs Peter to pay Paul. You get this great burst of energy, but what you're really doing is depleting the source. Click To Tweet I’m always in this battle with my future self; annoyed that I’m aware of her, but also trying to be kind to her. Click To Tweet You have to be adaptable to daily variables. Click To Tweet You’ve got to find what works for you when it comes to sleep. The key with a lot of this is that everybody’s different. Click To Tweet Sleep is the linchpin for everything – restoration, focus, energy, mood, and productivity. Click To Tweet If you don’t have a good night’s sleep, it affects everything. Click To Tweet


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The Nourish + Flourish Podcast is about navigating the often difficult terrain of finding what nourishes YOU — mind, body, and soul — so you can flourish.

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