Ep193: Mind & Body Connection: A Holistic Approach to Sleep and Mental Health with Dr. Jessica Grochowsky

OVERVIEW

“Because the longer that goes on, the harder it is to break those negative associations. Because they can go on for a very long time.”

In this episode, we are joined by Dr. Jess from the podcast "2 Gals and a Glass Half Full" for a deep dive into various aspects of sleep. From debunking common sleep myths to discussing the impact of exercise, diet, and bedtime routines on sleep quality, this episode promises to provide valuable insights and practical tips for achieving better sleep and overall health. Discover the significance of individual differences in sleep needs and the importance of accepting one's natural sleep patterns. Dr. Jess and Dr. Yishan also explore the use of melatonin as a sleep aid, the role of light in regulating sleep, and the effects of pre-bedtime activities and nutrition on sleep quality. Join us as we uncover the complexity of sleep and its vital role in our daily lives.

Dr. Bobbie and Dr. Jess are two physical therapists that co-host the podcast “Two Gals and A Glass Half Full”.  They are both passionate about helping people lead healthier lives through small, sustainable changes. They focus on topics from exercise, nutrition, sleep, relationships, goal setting, to toxin free living.

Dr. Bobbie and Dr. Jess both met in graduate school at the University of St. Augustine and became lifelong friends from the first day they met.  After graduation Dr. Jess started her career in orthopedics working in Gainesville, FL and through working with mentors decided to subspecialize in lymphedema, post-oncological care, in addition to working with complex biomechanical disorders that can affect athletes and individuals in chronic pain.  Her career has taken her to a few different cities, but she finally landed in Jacksonville, FL where she now runs her clinic Core Essentials Physical Therapy & Wellness.  Dr. Bobbie started her career in Phoenix, AZ working in acute care and through the years she progressed into orthopedics and now is a fellow of the American Academy of Orthopedic Manual Physical Therapists.  She owns and operates Level Up Osteopractic & Wellness in Naperville, IL.

Key Takeaways:

  1. Individualized Sleep Strategies: Highlighting the individual differences in sleep needs and the importance of developing a bedtime routine for children to soothe themselves and cope with stress.

  2. Mindset, Nutrition, and Exercise: Emphasizing the importance of a holistic approach to health, including mindset, nutrition, and exercise, and the significance of glucose regulation and meal timings on overall well-being.

  3. Sleep Rituals and Physiological Effects: Exploring the impact of bedtime rituals such as movement, nutrition, and emotional comfort, while also challenging common myths and misconceptions about sleep.

Tune in to the full episode for a deep dive into improving sleep quality and overall health. Don't forget to subscribe to the podcast's email newsletter for more valuable content!

"We're really going to want it. We're gonna want a number of hours after a more difficult workout, for them to be able to get into sleep and truly, truly sleep and not just lay there trying to sleep." - Dr. Jess Grochowsky


WHAT WILL WE LEARN

00:00 Introduction

04:42 Background

09:17 Acknowledging differences in self-care and acceptance.

11:22 Choose calming activities for evening movement. Focus on breathing, yoga, and stretching.

14:59 Exercising during the day can help improve sleep.

18:36 Align daily activities with body's natural rhythm.

22:19 Embrace body's needs, reduce trauma, prioritize rest.

26:10 Struggling with balance, finding freedom in grad school.

27:14 Consistent routine is crucial for success. Consider the trade-offs of staying up late. Balance your priorities for overall progress.

32:05 Adjusting lighting to calm body for sleep.

36:10 Treating pain and improving sleep for better health.

36:51 Improving sleep by addressing pain and sleep habits, creating positive sleep associations.

42:52 Personalized strategies for glucose regulation vary daily.

45:58 Encouraging patient empowerment in mental and physical health through personalized care and support.

48:05 Running creates a meditative mind-body connection. Listening to your body is crucial.


Are you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu’s Insomnia Treatment Course! 

Connect with Dr. Yishan

Connect with Dr. Jess

Newsletter and Download Free Sleep Guidence E-Book:

CBT-I Courses:

Podcast Links:

If you're interested in learning more about psychological testing and the services offered at the MindBodyGarden make sure to visit their website at mindbodygarden.com/AssessmentClinic.

Yishan Xu, PhD, DBSMsleep, sleep disorder, sleep better, sleep apneaComment