Falling in love with sleep again: mindsets and practicalities for deeper rest.
I've just put out a new podcast on sleep, which you can access on
Let me know what you think, and if you try any of the mindsets or practical ideas I talk about!
To your very best of health,
Clare Backhouse, dipION, Registered Nutritionist MBANT
Registered Nutritional Therapist CNHC
References for the podcast
AlDabal, L., BaHammam, A.S., 2011. Metabolic, Endocrine, and Immune Consequences of Sleep Deprivation. Open Respir Med J 5, 31–43.
Ali, T., Choe, J., Awab, A., Wagener, T.L., Orr, W.C., 2013. Sleep, immunity and inflammation in gastrointestinal disorders. World J Gastroenterol 19, 9231–9239.
Besedovsky, L., Lange, T., Born, J., 2012. Sleep and immune function. Pflugers Arch - Eur J Physiol 463, 121–137. Irwin, M.R., 2019. Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology 19, 702–715.
Irwin, M.R., 2008. Human psychoneuroimmunology: 20 years of discovery. Brain Behav Immun 22, 129–139.
Jessen, N.A., Munk, A.S.F., Lundgaard, I., Nedergaard, M., 2015. The Glymphatic System – A Beginner’s Guide. Neurochem Res 40, 2583–2599.
Leavy, B., O’Connell, B.H., O’Shea, D., 2023. Gratitude, affect balance, and stress buffering: A growth curve examination of cardiovascular responses to a laboratory stress task. International Journal of Psychophysiology 183, 103–116.
Lin, C.-L., Liu, T.-C., Chung, C.-H., Chien, W.-C., 2017. Risk of pneumonia in patients with insomnia: A nationwide population-based retrospective cohort study. Journal of Infection and Public Health 11.
Nayak, S.K., Jegla, T., Panda, S., 2007. Role of a novel photopigment, melanopsin, in behavioral adaptation to light. Cell. Mol. Life Sci. 64, 144–154.
Perlmutter, D., 2020. Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships and Lasting Happiness. Yellow Kite.
Pillion, M., Gradisar, M., Bartel, K., Whittall, H., Mikulcic, J., Daniels, A., Rullo, B., Kahn, M., 2022. Wi-Fi off, devices out: do parent-set technology rules play a role in adolescent sleep? Sleep Medicine: X 4, 100046.
Prather, A.A., Leung, C.W., 2016. Association of Insufficient Sleep With Respiratory Infection Among Adults in the United States. JAMA Intern Med 176, 850–852.
Reinberg, A., Touitou, Y., Lewy, H., Mechkouri, M., 2010. Habitual moderate alcohol consumption desynchronizes circadian physiologic rhythms and affects reaction-time performance. Chronobiol. Int. 27, 1930–1942.
Scullin, M.K., Krueger, M.L., Ballard, H.K., Pruett, N., Bliwise, D.L., 2018. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen 147, 139–146.
Zamore, Z., Veasey, S.C., 2022. Neural consequences of chronic sleep disruption. Trends in Neurosciences 45, 678–691.