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 attention
2:30 Online Sleep Coach-South Florida Sleep Coach
3:00 Coaching coaches
4:30 Cognitive Behavioral Therapy For Sleep Issues/Insomnia
-How does that work, examples
-Sleep research
5:30 What is CBT?
-Changing your perceptions. They were learned and they can be unlearned
-What are the obstacles?
-Most of what people struggle
7:00 3 Buckets
7:30 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 habits
1. Cognitive restructuring
2.
12:00 Perpetuating Thoughts
12:30 Getting negative thinking out of the way
-writing things down, talking about it, and instilling more confidence
-
14:00 Sleep issue cycles
15:00 If you are aroused, you are going to have a hard time sleeping
16:00 Assessment process
-getting a detailed medical history
-screening for sleep related disorders
-Subjective measurements
17:45- Can’t fall asleep
-Overactive nervous system or thoughts about sleep
18:20-Falling in line with circadian rhythm
19:45 What perpetuates sleep issues is behavioral issues
21:30 Does your bed become you trigger for wakefulness?
22:00 Adenosine is the trigger for sleep
23:00 We used to be biphasic sleepers
23:00 Caffeine blocks adenosine
25:00 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 hygiene
26:40 No sun in the day, Too Much Light in the evening
28:00 10minutes of light in the morning
28:30 Daylight lamps
29:00 Make your lights going down progressive
-50% of lights 2 hours prior to bed
31:00 Prioritization of sleep
-progressive
32:30 Sleep Tracking
31:30 Is sleep affected by diet and exercise?
34:00 Chronotypes
1. 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 aggressive
39:00 Step 1 in improving sleep: connect sleep to your goals, that will allow you to start doing the things you need to do
40:00 write down thoughts
41:00 anxiety about sleep
43:00 what you eat and when you eat affects sleep
43:15 Sleep impacts your hormones and metabolism
43:30 Timing of eating is important for sleep quality
47:00 Mindfulness and meditation
47:40 Different winding down practices that you find relaxing and enjoyable
48:00 Journaling before you go to bed and brain dump 30min prior to bed
51:00 Sleep restriction?
53:00 THC for sleep?
55:00 Melatonin and other sleep aides
60:00 Differences in sleep between men and women

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