TRANSKRIPT 🔗
WEBVTT
00:00:00.239 --> 00:00:04.400
Hello, and welcome back to Thrive After a Heart Attack.
00:00:04.400 --> 00:00:08.640
I'm your host, Luiza Holtzberg, a heart health coach.
00:00:08.640 --> 00:00:12.960
If you're listening today, first I'm really glad you're here.
00:00:12.960 --> 00:00:22.480
Whether your heart attack happened a few weeks ago, a few months ago, or several years ago, recovery doesn't end when you leave the hospital.
00:00:22.480 --> 00:00:30.160
Recovery happens one small choice at a time, and sometimes the most important healing happens while you're asleep.
00:00:30.160 --> 00:00:34.240
If you're a caregiver listening today, thank you for being here as well.
00:00:34.240 --> 00:00:44.960
You play such an important role in helping someone you love recover, and I hope today's episode helps you support not only their sleep, but your own as well.
00:00:44.960 --> 00:00:52.479
Today we're talking about something that many people overlook because it doesn't feel very exciting.
00:00:52.479 --> 00:00:53.520
Sleep.
00:00:53.520 --> 00:01:03.119
It might not seem as important as medications, nutrition, or exercise, but restorative sleep is one of the greatest gifts you can give your healing heart.
00:01:03.119 --> 00:01:15.680
And before we go any further, I just need to say that the information in this podcast is for educational and informational purposes only and is not medical advice.
00:01:15.680 --> 00:01:29.040
One of the first things many people tell me after a heart attack is I'm exhausted, but I can't sleep, or I'm afraid to go to sleep because I'm worried something might happen during the night.
00:01:29.040 --> 00:01:32.799
If that's you, I want you to know that you're not alone.
00:01:32.799 --> 00:01:41.760
A heart attack is not only a physical event, it's an emotional event, a nervous system event, and your body has been through trauma.
00:01:41.760 --> 00:01:46.879
Your mind is trying to protect you and your nervous system may still be on high alert.
00:01:46.879 --> 00:01:51.599
So if sleep has been difficult, it doesn't mean you're doing something wrong.
00:01:51.599 --> 00:01:53.840
It means your body needs support.
00:01:53.840 --> 00:01:57.040
And that's exactly what we're going to talk about today.
00:01:57.040 --> 00:02:02.640
When we sleep well, our bodies do some of their most important repair work.
00:02:02.640 --> 00:02:17.199
Deep sleep is when the body restores itself, it's when tissues recover, hormones rebalance, your brain processes the events of the day, and your immune system does its work.
00:02:17.199 --> 00:02:24.159
Sleep also affects your mood, your memory, your concentration, and even your appetite.
00:02:24.159 --> 00:02:35.919
Poor sleep can make you feel hungrier, reduce the number of calories your body burns, and make it much harder to make healthy choices during the day.
00:02:35.919 --> 00:02:41.280
After a heart attack, restorative sleep becomes even more valuable.
00:02:41.280 --> 00:02:51.360
While you sleep, your heart rate and blood pressure naturally decrease, giving your cardiovascular system an opportunity to work a little less and recover.
00:02:51.360 --> 00:02:55.759
Think of it as giving your heart a well-deserved overnight break.
00:02:55.759 --> 00:03:03.680
Most adults need between seven and nine hours of sleep each night, although your own needs may vary.
00:03:03.680 --> 00:03:13.199
If you're recovering from a heart attack or have ongoing sleep problems, talk with your cardiologist or healthcare team about what is right for you.
00:03:13.199 --> 00:03:18.159
The good news is that you don't have to completely change your life tonight.
00:03:18.159 --> 00:03:25.439
Remember, here on this podcast we're building recovery one small step at a time.
00:03:25.439 --> 00:03:29.919
Let's look at three habits that can make a big difference.
00:03:29.919 --> 00:03:34.639
Habit one, keeping the same sleep schedule.
00:03:34.639 --> 00:03:37.680
Our brains love rhythm.
00:03:37.680 --> 00:03:44.479
Going to bed and waking up at roughly the same time every day helps regulate your internal body clock.
00:03:44.479 --> 00:03:55.360
Over time, your brain begins to expect sleep at the same time each evening, making it easier to fall asleep and improving the quality of your rest.
00:03:55.360 --> 00:03:57.680
You don't have to be perfect.
00:03:57.680 --> 00:04:01.360
Just aim for consistency more than perfection.
00:04:01.360 --> 00:04:06.080
Habit two create a sleep sanctuary.
00:04:06.080 --> 00:04:11.039
Your bedroom should tell your brain it's safe to rest now.
00:04:11.039 --> 00:04:15.599
You could keep the room cool, dark and quiet.
00:04:15.599 --> 00:04:19.680
Try to remove as many distractions as possible.
00:04:19.680 --> 00:04:26.399
If outside noise keeps you awake, you could try white noise or maybe even a fan.
00:04:26.399 --> 00:04:34.319
If light comes through the window, try some blackout curtains or even a comfortable mask could help.
00:04:34.319 --> 00:04:39.600
Little environmental changes and tweaks can make a surprisingly big difference.
00:04:39.600 --> 00:04:44.480
Habit three Create a digital sunset.
00:04:44.480 --> 00:04:49.519
I love sunset, so let's try a digital sunset.
00:04:49.519 --> 00:04:56.319
About thirty minutes before bedtime, begin telling your brain that the day is ending.
00:04:56.319 --> 00:05:17.199
So instead of scrolling through your phone, try, turn off the television, put away the laptop, try reading a book, maybe listen to some calming music or write in a journal, practice some gentle stretching, or simply sit quietly for a few minutes.
00:05:17.199 --> 00:05:24.959
These small signals help your brain transition from go mode into rest mode.
00:05:24.959 --> 00:05:32.399
Now I'd like to introduce something that has become one of my favorite evening practices.
00:05:32.399 --> 00:05:40.399
If you've listened to episode one, you know that I believe healing begins when we help
Load full transcript
the body feel safe again.
00:05:40.399 --> 00:05:46.399
Before bed tonight, I'd like you to try one minute of heart focused breathing.
00:05:46.399 --> 00:05:49.680
Focus your attention in the area of the heart.
00:05:49.680 --> 00:05:55.279
Imagine your breath is flowing in and out of your heart or chest area.
00:05:55.279 --> 00:05:59.680
Breathing a little slower and deeper than usual.
00:05:59.680 --> 00:06:03.680
Find an easy rhythm that's comfortable.
00:06:03.680 --> 00:06:06.959
You're not trying to force yourself to relax.
00:06:06.959 --> 00:06:11.519
You're just simply giving your nervous system permission to settle.
00:06:11.519 --> 00:06:14.319
One minute is enough to begin.
00:06:14.319 --> 00:06:16.720
Let's check in with the mind.
00:06:16.720 --> 00:06:23.920
Many heart attack survivors tell themselves If I fall asleep, what if something happens?
00:06:23.920 --> 00:06:28.319
Certainly that's a frightening thought, and it's understandable.
00:06:28.319 --> 00:06:30.639
But here's something worth remembering.
00:06:30.639 --> 00:06:35.759
Just because your mind has a fearful thought doesn't mean it's telling you the truth.
00:06:35.759 --> 00:06:42.560
Sometimes your brain is simply trying to keep you safe by imagining every possible danger.
00:06:42.560 --> 00:06:50.879
When you notice those thoughts tonight, gently say to yourself Thank you, my dear mind, I know you're trying to protect me.
00:06:50.879 --> 00:06:52.800
I see you, I hear you.
00:06:52.800 --> 00:06:55.839
Then bring your attention back to your breathing.
00:06:55.839 --> 00:07:02.240
Little by little you're teaching your brain that bedtime is a place of safety, not danger.
00:07:02.240 --> 00:07:06.240
This podcast isn't about making huge changes overnight.
00:07:06.240 --> 00:07:08.560
It's about building habits at last.
00:07:08.560 --> 00:07:11.680
So here's today's tiny habit.
00:07:11.680 --> 00:07:18.800
After I brush my teeth, I will practice one minute of hard focused breathing before getting into bed.
00:07:18.800 --> 00:07:19.759
That's it.
00:07:19.759 --> 00:07:20.800
One minute.
00:07:20.800 --> 00:07:21.680
Why?
00:07:21.680 --> 00:07:25.120
Because consistency beats intensity.
00:07:25.120 --> 00:07:30.959
Small actions repeated every day become the foundation of lasting change.
00:07:30.959 --> 00:07:39.920
As James Clear writes in his book Atomic Habits, every small habit is a vote for the kind of person you're becoming.
00:07:39.920 --> 00:07:45.839
Tonight, you're casting a vote for becoming someone who protects their heart through rest.
00:07:45.839 --> 00:07:49.600
And don't forget to celebrate.
00:07:49.600 --> 00:08:02.319
Even a quiet smile or a simple Hi Five, I did it reinforces the behavior and helps your brain want to repeat it tomorrow.
00:08:02.319 --> 00:08:07.839
Now let's shift to this week's Thrive Practice.
00:08:07.839 --> 00:08:15.040
For your heart, practice one minute of heart focused breathing before bed each night.
00:08:15.040 --> 00:08:24.959
For your mind, when a fearful thought about sleep appears, acknowledge it with kindness and return your attention to your breathing.
00:08:24.959 --> 00:08:31.040
For your habit, practice your one minute of heart focused breathing.
00:08:31.040 --> 00:08:36.559
For your health, choose one sleep habit to focus on this week.
00:08:36.559 --> 00:08:43.679
Could it be keeping a consistent bedtime or creating a cooler, darker room?
00:08:43.679 --> 00:08:48.320
Or maybe try a thirty minute digital sunset before bed.
00:08:48.320 --> 00:08:50.080
Just choose one.
00:08:50.080 --> 00:08:55.759
Remember, lasting change begins with small, repeatable actions.
00:08:55.759 --> 00:08:59.519
Before we say goodbye, I'd love to hear from you.
00:08:59.519 --> 00:09:07.039
One of the reasons I started this podcast is because I don't want these episodes to feel like one way conversations.
00:09:07.039 --> 00:09:13.519
I want us to build a community where heart attack survivors and caregivers learn from one another.
00:09:13.519 --> 00:09:18.879
So this week I'd like to invite you to share your Thrive Takeaway with me.
00:09:18.879 --> 00:09:30.960
Send me an email at Louisa at WingspanWellbeing dot com with the subject line My Thrive Takeaway Rest and Recovery.
00:09:30.960 --> 00:09:38.559
A possible reflection question could be What is one small sleep habit you will try this week?
00:09:38.559 --> 00:09:42.960
Your email can be one sentence or several paragraphs.
00:09:42.960 --> 00:09:50.480
I personally read every message because your stories and your questions help shape future episodes.
00:09:50.480 --> 00:10:02.720
If you're comfortable, you might even hear your question or your Thrive takeaway featured anonymously in a future episode so we can continue learning from one another.
00:10:02.720 --> 00:10:09.519
In fact, you may inspire a topic that helps someone else who was walking a similar path.
00:10:09.519 --> 00:10:12.559
I'd truly love to hear from you.
00:10:12.559 --> 00:10:15.840
I would love to know which one you chose.
00:10:15.840 --> 00:10:19.600
Thank you so much for spending this time with me today.
00:10:19.600 --> 00:10:27.360
If you have a loved one who is recovering from a heart attack or you're a caregiver yourself, I hope you'll share this episode with them.
00:10:27.360 --> 00:10:34.320
Sometimes the greatest gift we can give someone is helping them create an environment where healing can happen.
00:10:34.320 --> 00:10:41.600
Next week, we're going to explore something that affects every heart attack survivor at some point in recovery.
00:10:41.600 --> 00:10:42.720
Fear.
00:10:42.720 --> 00:10:52.000
Specifically, why your brain keeps telling you that you're not safe even when your body's healing, and what you can begin doing about it.
00:10:52.000 --> 00:10:55.200
Until then, be gentle with yourself.
00:10:55.200 --> 00:11:03.759
One calm breath, one small habit, one good night's sleep, one step at a time.
00:11:03.759 --> 00:11:09.759
Because every small step you take is helping you thrive after a heart attack.
00:11:09.759 --> 00:11:12.240
See you next week.