Struggle with shut-eye? Tune into this episode of ‘Pause Here’ for our deep dive into the nocturnal world. Discover the science behind why we sleep, the shocking impacts of missing out on those precious Z’s, and how different stages of sleep play unique roles in our health and well-being. We’ll unravel top strategies for better sleep – from perfecting your sleep environment to breathing techniques that can send you smoothly to dreamland. Whether you’re battling insomnia or just seeking a few more golden hours of rest, this episode is your blueprint for nights of deeper, more restorative sleep.

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.

• Watson, N.F., Martin, J.L., Wise, M.S., Carden, K.A. and Curhan, G.C., 2015. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), pp.591–592.
• Simpson, N.S., Gibbs, E.L. and Matheson, G.O., 2017. Optimizing sleep to maximize performance: Implications and recommendations for elite athletes. Scandinavian Journal of Medicine & Science in Sports, 27(3), pp.266–274.
• Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kristo, D.A., Rowley, J.A. and Zak, R.S., 2021. Sleep is essential to health: An American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), pp.2115–2119.
• Peuhkuri, K., Sihvola, N. and Korpela, R., 2012. Diet promotes sleep duration and quality. Nutrition Research, 32(5), pp.309–319.
• Ohayon, M., Wickwire, E.M., Hirshkowitz, M., Albert, S.M., Avidan, A., Daly, F.J., Dauvilliers, Y., Ferri, R., Fung, C., Gozal, D. and Hazen, N., 2017. National Sleep Foundation’s sleep quality recommendations. Sleep Health, 3(1), pp.6–19.
• National Sleep Foundation, 2017. National Sleep Foundation’s sleep quality recommendations: First report. Sleep Health, 3(1), pp.6–19.
• Krystal, A.D. and Edinger, J.D., 2008. Measuring sleep quality. Sleep Medicine, 9, pp.S10–S17.
• Caddick, Z.A., Gregory, K., Arsintescu, L. and Flynn-Evans, E.E., 2018. A review of the environmental parameters necessary for an optimal sleep environment. Building and Environment, 132, pp.11–20.
• Beaudoin, L.P., 2014. A design-based approach to sleep-onset and insomnia: super-somnolent mentation, the cognitive shuffle and serial diverse imagining. Computational Modeling of Cognition-Emotion Interactions: Relevance to Mechanisms of Affective Disorders and Therapeutic Action.