Welcome to Episode #4 of The Becca Holland Show! In this episode, Becca sits down with Tom Coleman, a leading expert in sleep and performance, to explore why quality sleep is the foundation of optimal health. Tom shares invaluable insights on how sleep impacts hormones, energy levels, and overall well-being, offering practical strategies to improve your sleep routine, manage stress at bedtime, and reset your circadian rhythm.
Whether you struggle with broken sleep, constant fatigue, or simply want to feel more energised, this conversation is packed with actionable tips to help you build better habits around rest.
Timestamps to Key Topics:
[00:00] Introduction: Becca welcomes Tom and introduces the focus on circadian health and sleep science.
[01:40] Stress and Sleep: How unmanaged stress dysregulates sleep and affects hormone balance.
[07:43] Circadian Rhythms Explained: Understanding the 24-hour biological cycle and its impact on sleep quality.
[12:15] Women and Sleep: How sleep needs change across different life stages, from menstruation to menopause.
[14:53] The Role of Cortisol: How cortisol rhythms influence energy levels and sleep onset.
[18:28] Social Media’s Impact: How phone addiction hijacks dopamine and disrupts healthy sleep patterns.
[24:53] Caffeine and Sleep: The impact of caffeine on sleep cycles and alternatives like Yerba Mate.
[31:10] Temperature’s Role in Sleep: How cooling the body at night enhances melatonin production.
[39:58] Building Sleep Routines: Daily habits to promote better sleep hygiene and long-term wellness.
[45:00] Overcoming Insomnia: Strategies to regulate stress and create an optimal sleep environment.
[50:42] Shift Workers and Sleep: Practical advice for those with irregular work schedules.
[59:16] The Power of Light: Using SAD lamps and natural light exposure to regulate sleep cycles.
[1:04:15] Gut Health and Sleep: How microbiome health affects sleep and hormone production.
[1:11:49] The Importance of Joy: Finding flow state and fulfilment to reduce stress and improve sleep.
[1:20:27] Where to Find Tom: Resources and support for improving sleep through his courses and website.
If you’re ready to take your health to the next level, check out The Rebalance Club, Becca’s 12-week program for sustainable lifestyle change and support.
Where to Connect:
➡️ Follow Becca Holland:
Instagram: @healthwithholland
Podcast Instagram: @thebeccahollandpod
➡️ Follow Tom Coleman:
Instagram: @tomcoleman.ie
Website: tomcoleman.ie
