Top sleep tips for people with MS with sleep therapist Denise lordache | S6E25

Living Well with Multiple Sclerosis

Welcome to Living Well with MS, the podcast that empowers you to take control of your health and wellbeing. Today we’re talking to Denise Iordache, a Cognitive Behavioral Hypnotherapist, who specialises in sleep and stress reduction. Because addressing sleep disturbances is important for overall health and managing MS symptoms, Denise and Geoff discuss ways to fall asleep, stay asleep and quickly fall back to sleep should you wake up in the night.

Watch this episode on YouTube here. Keep reading for the key episode takeaways.

Topics and Timestamps:

01:05 Denise’s career and expertise

02:57 The mechanics of sleep and why it’s important

06:13 How much sleep do we really need?

10:00 The circadian rhythm, light exposure and the internal body clock

15:02 Sleep hygiene and the optimal bedroom setup

18:00 How to set up a bedtime routine

20:55 How to prevent waking in the night and how to fall back asleep if you do

25:15 Mindfulness and sleep

29:30 Keeping a sleep journal

32:26 Assign worry time during the day

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More info and links:

• Denise’s recommended relaxation techniques:
  • Box breathing
  • Hypnotherapy
  • Guided editation
  • Schedule your worry time earlier in the day
• Denise’s ‘Top 5 Tips’ for a stress-free bedtime:
  • Optimise your sleep environment: Invest in quality bedding, blackout curtains, and ensure your bedroom is a comfortable haven for rest.
  • Incorporate daily practices: Practice daily exercises such as mindfulness, meditation, self-hypnosis, or deep breathing, to manage stress effectively.
  • Establish a consistent sleep routine: Stick to a regular sleep schedule, creating a calming pre-sleep routine to signal your body that it's time to wind down.
  • Embrace natural light: Spend at least 30 minutes outdoors each day to benefit from natural light, positively impacting your sleep and overall well-being.
  • Reflect regularly: Journal your thoughts and feelings, asking reflective questions to gauge your progress and make necessary adjustments.
• Journalling for wellbeing blog post
• Research discussing Ghrelin and Leptin’s connection to sleep
• New to Overcoming MS? Visit our introductory page
• Connect with others following Overcoming MS on the Live Well Hub
• Visit the Overcoming MS website

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