The Why Behind Your Z's with Paul Bright, certified sleep science coach

Paul Bright
  • 5.0 (2)
  • Self-Improvement
  • Updated Weekly

Paul Bright is a certified sleep science coach and military veteran who answers common sleep questions and provides strategies to overcome insomnia, sleep anxiety and other sleep disorders. Paul also interviews other experts in related fields that can help you maximize your sleep one night at a time. Get free sleep coaching advice and show updates to your inbox https://subscribepage.com/sydsignup

  1. 02/20/2025

    Dark and Quiet Room, Calm Mind, and a Positive Affirmation Guided Meditation

    You have reached the end of the season, but it just might be the begging for your sleep journey! In this episode, I stress the importance of having a dark and quiet room beyond bedtime. We also talk about one of the hardest steps in getting restorative sleep: setting up your mind to crave sleep without thinking about it!  It involves changing what you think about in bed. I highly recommend saving the guided meditation for bedtime. But please do more than think about getting my book “Sleep Reset in 12 Steps”, available in ebook form on all major ebook platforms, and on Amazon if you prefer paperback. Ge more than a sneak peek with two free chapters, weekly emails, and a bonus guide by signing up here.https://subscribepage.io/SleepHelp Time Stamps 1:38       Sleeping in the dark. Your room may not be as dark as you think it is! 7:09       Reframing the mind to encourage sleep without thinking about sleep 8:30        Guided meditation: sleeping with positivity and self worth.

    16 min

  2. 02/13/2025

    A Good Stretch, A Cool Room, and a finger touch Guided Meditation

    Steps 9 and 10 in “Sleep Reset in 12 Steps”  teach you how to use stretching techniques to improve sleep circulation, and how cooler temperatures at bedtime help keep you asleep and stimulate regrowth and repair during deep sleep. As always, you can listen to this episode and get sleep help. But you get more out of it with my book “Sleep Reset in 12 Steps”, available in E-book form on all major E-book platforms, and on Amazon if you prefer paperback. Start head first with two free chapters, weekly emails, and a bonus guide by signing up here https://subscribepage.io/SleepHelp Time Stamps   1:44 massage, and testing to see if nagging injuries you don’t feel during the day are impacting  your sleep   6:15  the step I hated to do but learned to value- sleep in the cold   9:16 Guided meditation: finger touching to focus and wind down in bed Reach out and touch for sleep, Paul Bright, Certified Sleep Science Coach

    19 min

  3. 02/06/2025

    Bedroom Avoidance and a Warm Tea Guided Meditation

    Warning: Do NOT play this episode during the day! This episode is about Steps 7 and 8 , where you learn what to avoid all day and how hydration improves your sleep. I HIGHLY suggest you save this episode until close to your bedtime. You can start it while you brush your teeth, and I give you an opportunity to transition from the bathroom to the bed for this! But you don’t have to avoid my book “Sleep Reset in 12 Steps”, available in ebook form on all major ebook platforms, and on Amazon if you prefer paperback. Give yourself a head start with two free chapters, weekly emails, and a bonus guide by signing up here.https://subscribepage.io/SleepHelp Time Stamps 2:45  The Bedroom, and why you need to part ways with it until bedtime 6:00  Spilling the tea on what teas help and hurt your sleep 8:55  Guided Meditation: drinking warm tea I am your Valerian Root, Paul Bright, Certified Sleep Science Coach

    18 min

  4. 01/30/2025

    Sleepwear, Exercise, and an Ocean Guided Meditation

    Welcome to Season 3, episode 3 of “The Why Behind Your Z’s”. We’re at the halfway point in the steps of my book “Sleep Reset in 12 Steps”, available in E-book form on all major E-book platforms, and on Amazon if you prefer paperback. Give yourself a head start with two free chapters, weekly emails, and a bonus guide by signing up here.https://subscribepage.io/SleepHelp This episode will  focus on two steps that seem like they have nothing to do with sleep, but can have EVERYTHING to do with sleep by helping focus on your mindset and your body, two of the four domains that I believe have the most impact on your sleep. Time Stamps 2:30 changing clothes, and how my dirty Air Force uniforms impacted my family life 6:40 Exercise, anxiety, and Adele 9:15 Guided Meditation: swimming in a peaceful ocean Walk to your wake up, Paul Bright, Certified Sleep Science Coach

    15 min

  5. 01/23/2025

    Stimulant Management, and a Body Scan Guided Meditation

    Welcome to this episode, where we will focus on how meditation and monitoring your stimulant intakes can help and harm your sleep. Incorporate what you learn in this episode, and you could see drastic, positive changes to your sleep! Some of the best work I’ve done with clients has been from identifying one area of need and applying a strategy to address it.  This episode is based on steps 3 and 4 of my book, “Sleep Reset in 12 Steps”, available on all major ebook platforms for download, and Amazon if you want the paperback version. Want two free chapters of “Sleep Reset in 12 Steps?” Subscribe here and you’ll get bonus materials plus weekly emails full of free sleep tips. https://subscribepage.io/SleepHelp I suggest starting this episode 10 minutes before bedtime so that you’re nice and comfy by the time the guided meditation starts playing Time Stamps   1:30      Meditation and its benefits   6:30      Surprising sources of stimulants 12:28      Guided Meditation: Body Scan Sleep well on this! Paul Bright, Certified Sleep Science Coach Sleepyoudeserve.com

    22 min

  6. 01/14/2025

    How Your Morning Routine Impacts Sleep, and a Sunrise Guided Meditation

    Want two free chapters of “Sleep Reset in 12 Steps?” Subscribe here and you’ll get bonus materials plus weekly emails full of free sleep tips. https://subscribepage.io/SleepHelp Season 3 will be based on my book, Sleep Reset in 12 Steps, available on all major E-book platforms for download, and Amazon if you want the paperback version. Every  episode this season will be based on every step in the book. You don’t “need” the book to benefit from these episodes, for two reasons: I have additional action steps I talk about for each chapter that are not in book, and Every episode ends with something that’s not in the book: a guided meditation! But if you DO buy “Sleep Reset”, everything makes even more sense. You can start building your own restorative sleep plan, and use these podcast episodes as extra armor in your battle against insomnia! One thing I suggest for this season is to wait until nighttime to listen. The best time to start is right before bed, while you’re brushing your teeth, and be in bed for the guided meditation.  Time Stamps  3:42-  Step Zero, the one you need before you do anything else  7:19-  Step 1: Sun Exposure 11:37- Step 2: Sleep Supporting Breakfast 15:09- The guided meditation: watching a sunrise Enjoy! Paul Bright, Certified Sleep Science Coach

    22 min

  7. Season 3 Trailer

    Season 3 Teaser

    Season 3 of The Why Behind Your Z's debuts January 13th at 10pm Eastern! This season will be a companion to my book "Sleep Reset in 12 Steps", currently available on all major Ebook selling platforms and as a paperback on Amazon. I present additional beneficial techniques and info for each step, plus end every episode with a sleep-inducing guided meditation! You don't need to buy the book to learn something from this season, but it helps!

    2 min
  8. Prescribed Sleep Medications: Do They Help You Sleep?

    01/23/2024

    Prescribed Sleep Medications: Do They Help You Sleep?

    Season 2 of "The Why Behind Your Z's" will feature interviews with other experts in the field, and I thought it best to start with a medical doctor. Dr. Arjun Iyer is an emergency medicine physician and a host on USMLE's medical podcast, the Audio Bricks Podcast. In this episode, we do more than just talk about prescribed sleep medications and their efficacy. I ask Dr. Iyer about insomnia-related cases he's treated in the E.R., what he thinks about supplements and cannabis as sleep aids; and what he believes is the best way to fight insomnia. Here's a hint: we both agree that prescribed medications are not the ultimate answer! This podcast is partly sponsored by the Creative Copes podcast. Listen to part 1 of my guest appearance here! If you want more free sleep coaching help in your inbox and alerts about upcoming episodes, subscribe now.

    25 min
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Trailer

Ratings & Reviews

5
out of 5
2 Ratings

About

Paul Bright is a certified sleep science coach and military veteran who answers common sleep questions and provides strategies to overcome insomnia, sleep anxiety and other sleep disorders. Paul also interviews other experts in related fields that can help you maximize your sleep one night at a time. Get free sleep coaching advice and show updates to your inbox https://subscribepage.com/sydsignup

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