#23 - Bouffées de chaleur et insomnie :  comprendre le lien (et comment les apaiser naturellement)
La Fabrique du Sommeil
[{'start': '7.605', 'end': '10.627', 'text': 'Hello and welcome to La Fabrique du Sommeil,'}, {'start': '11.267', 'end': '18.711', 'text': 'the podcast dedicated to those who aspire to peaceful nights and naturally energized days.'}, {'start': '19.832', 'end': '21.072', 'text': 'I am Corinne Baudoin, a'}, {'start': '21.773', 'end': '27.236', 'text': 'sophrologist and hypnotherapist specializing in sleep and stress for over 10 years.'}, {'start': '28.176', 'end': '34.760', 'text': 'I help stressed women regain lasting sleep and energy during the day.'}, {'start': '35.796', 'end': '38.357', 'text': 'And this without sleeping pills or drugs,'}, {'start': '39.278', 'end': '45.801', 'text': 'just by teaching you to use the fabulous skills of your body and mind.'}, {'start': '47.081', 'end': '51.964', 'text': "If your nights are getting away from you and you don't understand why your sleep is failing,"}, {'start': '52.704', 'end': '53.765', 'text': "you've come to the right place."}, {'start': '54.545', 'end': '55.605', 'text': 'In each episode,'}, {'start': '56.086', 'end': '57.526', 'text': 'I bring you insights,'}, {'start': '57.826', 'end': '61.048', 'text': 'strategies and simple and effective techniques.'}, {'start': '62.124', 'end': '64.167', 'text': 'Alone or with guests,'}, {'start': '64.627', 'end': '72.115', 'text': 'we will explore the inner workings of sleep mechanics to reinvent your nights and transform your days.'}, {'start': '73.277', 'end': '76.641', 'text': 'Ready to effectively restart your sleep factory?'}, {'start': '77.602', 'end': '77.982', 'text': 'So,'}, {'start': '78.102', 'end': '81.086', 'text': "it starts now with today's episode."}, {'start': '81.806', 'end': '82.407', 'text': 'Enjoy listening!'}, {'start': '86.272', 'end': '91.336', 'text': 'Hello and welcome to this new episode of the Sleep Factory.'}, {'start': '93.158', 'end': '95.880', 'text': 'According to the French Society of Endocrinology,'}, {'start': '96.581', 'end': '98.222', 'text': 'up to 80%'}, {'start': '98.242', 'end': '102.926', 'text': 'of women in perimenopause or menopause experience hot flashes, which'}, {'start': '103.627', 'end': '110.113', 'text': 'have a major impact on their quality of life and especially on their sleep.'}, {'start': '110.893', 'end': '111.234', 'text': 'And'}, {'start': '111.794', 'end': '113.496', 'text': "many women don't expect that."}, {'start': '114.672', 'end': '116.634', 'text': 'We often think that hot flashes'}, {'start': '117.334', 'end': '119.936', 'text': 'are only annoying during the day.'}, {'start': '120.617', 'end': '121.538', 'text': 'But in reality,'}, {'start': '122.118', 'end': '124.820', 'text': 'it is during the night that they come to disturb the rest that'}, {'start': '125.321', 'end': '126.922', 'text': 'we need so much.'}, {'start': '128.183', 'end': '128.543', 'text': 'Often'}, {'start': '128.964', 'end': '130.225', 'text': 'the scenario is this.'}, {'start': '131.226', 'end': '133.507', 'text': 'You are comfortably settled in your bed,'}, {'start': '134.548', 'end': '135.389', 'text': 'everything is calm,'}, {'start': '136.250', 'end': '139.853', 'text': 'you even feel the fatigue slowly creeping over you.'}, {'start': '140.954', 'end': '141.574', 'text': 'And suddenly,'}, {'start': '142.255', 'end': '142.855', 'text': 'it rises,'}, {'start': '143.255', 'end': '143.876', 'text': 'it pulses.'}, {'start': '144.416', 'end': '145.237', 'text': "It's getting hot."}, {'start': '145.837', 'end': '149.639', 'text': 'A sudden surge of heat rushes through you without warning.'}, {'start': '150.339', 'end': '151.620', 'text': 'Your heart races,'}, {'start': '151.900', 'end': '153.641', 'text': 'sweat beads between your breasts,'}, {'start': '154.162', 'end': '156.363', 'text': 'your body becomes hot,'}, {'start': '156.903', 'end': '158.044', 'text': 'uncontrollable.'}, {'start': '158.884', 'end': '159.264', 'text': 'And there you have it,'}, {'start': '159.885', 'end': '160.145', 'text': "it's"}, {'start': '160.485', 'end': '164.007', 'text': "3:27 a.m., you're awake again,"}, {'start': '164.788', 'end': '168.249', 'text': 'tired but unable to get back to sleep.'}, {'start': '169.890', 'end': '170.811', 'text': 'If this speaks to you,'}, {'start': '171.411', 'end': '172.672', 'text': 'this episode is for you.'}, {'start': '173.672', 'end': '174.132', 'text': 'Today,'}, {'start': '174.252', 'end': '176.713', 'text': "I'm talking about nighttime hot flashes—"}, {'start': '177.513', 'end': '178.893', 'text': 'not the ones that go away in two seconds, the ones'}, {'start': '179.634', 'end': '181.774', 'text': 'that interrupt your night,'}, {'start': '182.254', 'end': '186.616', 'text': 'abruptly jolt you out of sleep, and leave you feeling exhausted,'}, {'start': '187.296', 'end': '189.176', 'text': 'clingy, and frustrated.'}, {'start': '190.577', 'end': '191.577', 'text': 'In this episode,'}, {'start': '191.717', 'end': '192.777', 'text': 'as usual,'}, {'start': '193.297', 'end': '197.239', 'text': "I'm going to explain why hot flashes sabotage your sleep,"}, {'start': '198.119', 'end': '202.260', 'text': 'how stress makes it all worse, and most importantly...'}, {'start': '202.776', 'end': '204.957', 'text': 'How can you get more peaceful nights,'}, {'start': '205.438', 'end': '208.379', 'text': 'even if your internal thermostat is acting up?'}, {'start': '209.500', 'end': '210.040', 'text': 'Here we go!'}, {'start': '212.081', 'end': '212.962', 'text': 'So first,'}, {'start': '213.282', 'end': '214.743', 'text': "let's set the record straight."}, {'start': '215.303', 'end': '219.125', 'text': "Because when you really understand what's going on in your body,"}, {'start': '219.666', 'end': '222.927', 'text': 'you can start to regain some control.'}, {'start': '223.648', 'end': '224.448', 'text': 'And above all,'}, {'start': '224.949', 'end': '225.929', 'text': 'stop suffering.'}, {'start': '227.770', 'end': '228.631', 'text': 'Hot flashes are'}, {'start': '229.171', 'end': '230.992', 'text': 'not a hormonal quirk'}, {'start': '231.600', 'end': '233.261', 'text': 'or a systemic glitch; they are a normal bodily response,'}, {'start': '236.983', 'end': '239.324', 'text': 'but an exaggerated one.'}, {'start': '240.025', 'end': '244.407', 'text': 'A thermal alert signal has become hypersensitive.'}, {'start': '245.668', 'end': '248.349', 'text': 'At perimenopause or menopause,'}, {'start': '248.749', 'end': '249.710', 'text': 'your estrogen,'}, {'start': '250.130', 'end': '255.273', 'text': 'those precious allies often associated with femininity and fertility,'}, {'start': '256.113', 'end': '258.255', 'text': 'begins to drop seriously.'}, {'start': '259.695', 'end': '260.516', 'text': 'We know them.'}, {'start': '260.884', 'end': '262.185', 'text': 'for their role in our cycles,'}, {'start': '262.405', 'end': '263.026', 'text': 'our curves,'}, {'start': '263.326', 'end': '265.167', 'text': 'our ability to give life.'}, {'start': '265.968', 'end': '267.348', 'text': 'But what we know less'}, {'start': '267.909', 'end': '270.531', 'text': 'is that among their many discreet talents,'}, {'start': '271.091', 'end': '276.935', 'text': 'estrogens were also the silent guardians of your internal balance,'}, {'start': '277.956', 'end': '282.299', 'text': 'notably to stabilize your body temperature.'}, {'start': '283.499', 'end': '285.441', 'text': 'And when these hormones decrease,'}, {'start': '286.081', 'end': '290.164', 'text': 'your entire internal thermostat becomes hypersensitive.'}, {'start': '291.696', 'end': '292.597', 'text': 'Sonia Lupien, a'}, {'start': '293.098', 'end': '295.220', 'text': 'Canadian neuroscience researcher,'}, {'start': '295.600', 'end': '297.643', 'text': 'explains this phenomenon very well.'}, {'start': '298.704', 'end': '299.765', 'text': 'Here\'s what she says: "'}, {'start': '301.097', 'end': '301.737', 'text': 'Normally,'}, {'start': '302.297', 'end': '309.619', 'text': 'it takes a big rise in body temperature for our brain to trigger a sweating response.'}, {'start': '310.660', 'end': '312.020', 'text': 'But with menopause,'}, {'start': '312.580', 'end': '314.901', 'text': 'this tolerance zone shrinks.'}, {'start': '315.841', 'end': '322.743', 'text': 'It only takes a tiny variation for the hypothalamus to sound the alarm."   As'}, {'start': '323.583', 'end': '324.463', 'text': 'you will have understood,'}, {'start': '325.164', 'end': '327.084', 'text': 'without these protective estrogens,'}, {'start': '327.624', 'end': '329.725', 'text': 'it is a bit as if your hypothalamus,'}, {'start': '330.297', 'end': '336.420', 'text': 'this small control center located in your brain, becomes hyper reactive.'}, {'start': '338.001', 'end': '338.562', 'text': 'Normally,'}, {'start': '339.242', 'end': '341.543', 'text': 'it takes a real rise in temperature,'}, {'start': '342.023', 'end': '347.847', 'text': 'for example after 20 minutes of intensive running or a very hot bath for it to sound the alarm.'}, {'start': '348.647', 'end': '349.988', 'text': 'But now,'}, {'start': '350.548', 'end': '354.490', 'text': 'it only takes a tiny rise in your temperature,'}, {'start': '355.311', 'end': '356.892', 'text': 'even an imperceptible one,'}, {'start': '357.692', 'end': '359.313', 'text': 'for your hypothalamus to'}, {'start': '361.851', 'end': '366.334', 'text': "think you're going to overheat and unleash the big guns:"}, {'start': '366.954', 'end': '371.357', 'text': 'opening blood vessels that cause vasodilation,'}, {'start': '372.098', 'end': '374.359', 'text': 'triggering sudden sweating,'}, {'start': '374.900', 'end': '378.382', 'text': 'flushing, and an increased heart rate.'}, {'start': '379.163', 'end': '380.063', 'text': 'In the middle of the night,'}, {'start': '380.524', 'end': '382.945', 'text': 'when everything should be slowing down,'}, {'start': '383.546', 'end': '386.688', 'text': 'your body starts to overheat for no real reason.'}, {'start': '387.749', 'end': '388.309', 'text': 'And often,'}, {'start': '389.013', 'end': '391.214', 'text': 'a few minutes after this heat wave,'}, {'start': '391.914', 'end': '392.654', 'text': 'your body,'}, {'start': '393.034', 'end': '395.195', 'text': 'in its attempt to compensate,'}, {'start': '395.815', 'end': '398.996', 'text': 'suddenly cools down by sweating profusely,'}, {'start': '399.976', 'end': '402.677', 'text': 'obviously to get rid of this excess heat.'}, {'start': '404.037', 'end': '407.958', 'text': 'And there you are, shivering under your soaked sheets.'}, {'start': '408.919', 'end': '410.679', 'text': 'A real thermal yo-yo.'}, {'start': '411.759', 'end': '412.660', 'text': "But that's not all,"}, {'start': '413.420', 'end': '414.140', 'text': 'with age,'}, {'start': '414.600', 'end': '417.241', 'text': 'the hypothalamus also ages'}, {'start': '417.789', 'end': '420.430', 'text': 'and its functioning becomes more imprecise.'}, {'start': '421.090', 'end': '427.252', 'text': 'The temperature zone he considers normal is shrinking further.'}, {'start': '428.232', 'end': '429.772', 'text': 'Anything becomes too hot,'}, {'start': '430.252', 'end': '437.134', 'text': 'anything becomes too cold, and you spend your nights constantly switching between hot,'}, {'start': '437.394', 'end': '437.675', 'text': 'cold,'}, {'start': '438.035', 'end': '438.255', 'text': 'hot,'}, {'start': '438.535', 'end': '441.155', 'text': 'cold, without really understanding why.'}, {'start': '443.256', 'end': '443.956', 'text': 'In other words,'}, {'start': '444.836', 'end': '445.657', 'text': 'your brain,'}, {'start': '446.237', 'end': '446.717', 'text': 'despite'}, {'start': '446.837', 'end': '448.378', 'text': 'all your good intentions,'}, {'start': '449.139', 'end': '452.981', 'text': 'no longer knows how to manage your internal temperature very well.'}, {'start': '453.682', 'end': '456.464', 'text': 'He sounds the alarm at the drop of a hat,'}, {'start': '457.124', 'end': '461.287', 'text': "and that's what turns your nights into a burning hotbed."}, {'start': '463.589', 'end': '464.570', 'text': 'And the problem'}, {'start': '465.130', 'end': '466.831', 'text': 'is, these hot flashes,'}, {'start': '467.172', 'end': '469.693', 'text': 'confusing enough on their own,'}, {'start': '470.194', 'end': '471.134', 'text': 'never,'}, {'start': '471.715', 'end': '472.956', 'text': 'ever really come alone.'}, {'start': '473.936', 'end': '474.637', 'text': 'Very often,'}, {'start': '475.225', 'end': '477.867', 'text': 'stress adds fuel to the fire,'}, {'start': '478.407', 'end': '479.168', 'text': 'literally.'}, {'start': '480.489', 'end': '481.450', 'text': 'To better understand,'}, {'start': '481.810', 'end': '484.772', 'text': 'when your body triggers a hot flash,'}, {'start': '485.493', 'end': '489.375', 'text': 'it activates a whole cascade of nervous reactions.'}, {'start': '490.576', 'end': '492.678', 'text': 'Your sympathetic nervous system,'}, {'start': '493.178', 'end': '496.040', 'text': 'the one that prepares you to react in case of danger,'}, {'start': '496.480', 'end': '497.561', 'text': 'takes control.'}, {'start': '498.282', 'end': '500.083', 'text': 'Your heart rate increases,'}, {'start': '500.143', 'end': '502.425', 'text': 'your breathing becomes faster.'}, {'start': '502.865', 'end': '505.766', 'text': 'your brain goes on high alert.'}, {'start': '506.466', 'end': '510.487', 'text': 'Just like preparing to run,'}, {'start': '510.867', 'end': '512.048', 'text': 'flee, or fight.'}, {'start': '512.868', 'end': '519.650', 'text': 'This is the activation of the stress system that I regularly talk to you about in episodes of The Sleep Factory.'}, {'start': '521.250', 'end': '523.811', 'text': 'Except there is no real danger.'}, {'start': '524.631', 'end': '529.072', 'text': 'Just your internal thermostat overreacting.'}, {'start': '530.172', 'end': '530.573', 'text': 'But'}, {'start': '531.213', 'end': '532.173', 'text': 'for your brain,'}, {'start': '532.621', 'end': '533.521', 'text': "it's not so clear:"}, {'start': '534.382', 'end': '537.443', 'text': 'Hot flashes equal increased stress.'}, {'start': '538.343', 'end': '543.405', 'text': 'Increased stress equals secretion of cortisol and adrenaline.'}, {'start': '544.186', 'end': '549.468', 'text': 'Cortisol and adrenaline equal activation of the arousal system.'}, {'start': '550.328', 'end': '550.788', 'text': 'And that'}, {'start': '551.689', 'end': '554.190', 'text': 'is the number 1 enemy of sleep!'}, {'start': '555.791', 'end': '556.391', 'text': 'As a result,'}, {'start': '556.931', 'end': '557.671', 'text': 'in the middle of the night,'}, {'start': '558.091', 'end': '559.452', 'text': 'your body is on alert,'}, {'start': '559.812', 'end': '561.833', 'text': 'your brain is in'}, {'start': '562.177', 'end': '564.118', 'text': 'sleep mode and your sleep'}, {'start': '565.439', 'end': '567.301', 'text': 'is put on hold.'}, {'start': '568.782', 'end': '572.304', 'text': 'Even if the hot flash only lasts a few minutes,'}, {'start': '573.085', 'end': '575.526', 'text': 'the hormonal and nervous impact'}, {'start': '576.447', 'end': '579.109', 'text': 'can keep you awake for hours.'}, {'start': '580.530', 'end': '582.551', 'text': 'And the more interrupted the night, the'}, {'start': '583.071', 'end': '586.273', 'text': 'more sensitive your nervous system becomes.'}, {'start': '587.534', 'end': '589.215', 'text': 'Chronic fatigue sets in,'}, {'start': '589.756', 'end': '591.517', 'text': 'you become more vulnerable.'}, {'start': '591.773', 'end': '599.621', 'text': 'to stress during the day and this accumulated stress further fuels hot flashes the following night.'}, {'start': '600.854', 'end': '602.595', 'text': 'A real vicious circle.'}, {'start': '603.616', 'end': '606.958', 'text': 'And this circle can quickly become very devious.'}, {'start': '607.819', 'end': '610.701', 'text': "Even if you don't consciously feel stressed,"}, {'start': '611.441', 'end': '612.182', 'text': 'your body'}, {'start': '613.022', 'end': '616.045', 'text': 'retains the memory of accumulated tension.'}, {'start': '616.785', 'end': '617.806', 'text': 'A busy schedule,'}, {'start': '618.386', 'end': '620.368', 'text': 'undigested emotions,'}, {'start': '620.568', 'end': '622.449', 'text': 'a silent overflow,'}, {'start': '623.169', 'end': '625.911', 'text': 'all of this remains in the background.'}, {'start': '626.412', 'end': '627.012', 'text': 'And at night,'}, {'start': '627.132', 'end': '629.534', 'text': 'when the outside agitation calms down,'}, {'start': '630.234', 'end': '631.015', 'text': 'your body'}, {'start': '632.035', 'end': '635.157', 'text': "releases what it didn't have time to process during the day."}, {'start': '636.238', 'end': '636.739', 'text': 'Simply put,'}, {'start': '637.519', 'end': '639.380', 'text': 'the more tense you are internally,'}, {'start': '640.061', 'end': '641.462', 'text': 'even without realizing it,'}, {'start': '641.902', 'end': '649.227', 'text': 'the more likely your body is to go into overdrive and the more hot flashes disrupt your sleep.'}, {'start': '651.548', 'end': '657.773', 'text': 'So now that you understand why your nights sometimes turn into a veritable unpredictable sauna,'}, {'start': '658.393', 'end': '659.634', 'text': 'the real question is:'}, {'start': '660.634', 'end': '664.275', 'text': 'What can you actually do to calm all this down?'}, {'start': '665.115', 'end': '667.276', 'text': 'Not to control your body by force,'}, {'start': '667.776', 'end': '669.437', 'text': 'not to fight against it,'}, {'start': '670.097', 'end': '674.398', 'text': 'but to gently accompany it to regain a little stability.'}, {'start': '675.478', 'end': '676.779', 'text': 'And I can reassure you right away,'}, {'start': '677.239', 'end': '679.399', 'text': "it's not about revolutionizing everything,"}, {'start': '680.260', 'end': '684.141', 'text': 'nor of course about becoming an expert in thermoregulation overnight.'}, {'start': '684.861', 'end': '685.941', 'text': 'We agree.'}, {'start': '686.561', 'end': '688.622', 'text': "Rather, it's about"}, {'start': '688.922', 'end': '691.243', 'text': 'gradually making simple gestures,'}, {'start': '691.723', 'end': '699.006', 'text': 'gentle rituals that will help your body feel safe and your brain let its guard down.'}, {'start': '699.927', 'end': '701.367', 'text': 'Here are my suggestions.'}, {'start': '702.768', 'end': '703.408', 'text': 'First,'}, {'start': '703.928', 'end': '707.530', 'text': 'think about gently stabilizing body temperature.'}, {'start': '708.310', 'end': '710.571', 'text': "Your body doesn't like thermal shock, and"}, {'start': '711.071', 'end': '713.212', 'text': 'neither does your hypothalamus.'}, {'start': '714.513', 'end': '717.414', 'text': 'To give your body a boost,'}, {'start': '718.186', 'end': '721.607', 'text': 'I suggest you first sleep in breathable sheets.'}, {'start': '722.628', 'end': '730.031', 'text': 'Choose natural materials like cotton or linen that allow air to circulate and absorb moisture.'}, {'start': '731.412', 'end': '732.592', 'text': 'Synthetic materials'}, {'start': '733.212', 'end': '737.634', 'text': 'tend to retain heat and can increase nighttime discomfort.'}, {'start': '738.494', 'end': '742.036', 'text': 'Also consider using a light sheet rather than a duvet,'}, {'start': '742.576', 'end': '744.037', 'text': 'for example during hot weather.'}, {'start': '745.017', 'end': '745.437', 'text': 'By the way,'}, {'start': '745.637', 'end': '747.018', 'text': 'I would like to inform you that a'}, {'start': '747.178', 'end': '755.944', 'text': 'future episode of the Sleep Factory will soon be dedicated to bed linen with advice from a bedding expert.'}, {'start': '757.765', 'end': '758.966', 'text': 'My second suggestion'}, {'start': '759.386', 'end': '762.568', 'text': 'is to wear light and natural nightwear.'}, {'start': '763.389', 'end': '770.314', 'text': 'Loose cotton pajamas or sleeping without clothes helps your skin breathe freely.'}, {'start': '771.554', 'end': '772.135', 'text': 'Here too,'}, {'start': '772.735', 'end': '776.878', 'text': 'avoid synthetic fabrics or tight clothing that blocks'}, {'start': '776.978', 'end': '778.959', 'text': 'heat dissipation.'}, {'start': '780.239', 'end': '782.359', 'text': 'To also give your body a boost,'}, {'start': '782.780', 'end': '787.921', 'text': 'you can maintain a cool but not freezing temperature in the room,'}, {'start': '788.641', 'end': '792.102', 'text': 'a temperature between 17 and 19 degrees,'}, {'start': '792.582', 'end': '793.763', 'text': 'if possible of course.'}, {'start': '794.423', 'end': '795.223', 'text': 'I remind you,'}, {'start': '795.783', 'end': '798.564', 'text': 'your hypothalamus likes consistency,'}, {'start': '798.904', 'end': '800.284', 'text': 'too hot or too cold,'}, {'start': '800.825', 'end': '802.505', 'text': 'in both cases it becomes agitated.'}, {'start': '804.606', 'end': '805.946', 'text': 'You can also'}, {'start': '806.366', 'end': '814.232', 'text': 'have a small, thin towel or a spray bottle handy rather than suddenly opening the windows in the middle of the night,'}, {'start': '814.573', 'end': '820.097', 'text': 'which could also further unbalance your body.'}, {'start': '821.698', 'end': '824.421', 'text': 'Also think about your mattress and pillow.'}, {'start': '824.901', 'end': '833.168', 'text': 'A mattress that wicks heat well and a breathable pillow can limit this sauna effect under the sheets.'}, {'start': '834.008', 'end': '835.850', 'text': 'I talk to you about it in more detail'}, {'start': '836.350', 'end': '842.996', 'text': 'in the episode of the Sleep Factory entitled “How to choose the right mattress for restorative sleep”.'}, {'start': '843.736', 'end': '847.039', 'text': 'The idea is not to forcefully cool your body,'}, {'start': '847.399', 'end': '851.122', 'text': 'but rather to help it find a natural balance.'}, {'start': '853.785', 'end': '856.747', 'text': 'My second suggestion for calming hot flashes'}, {'start': '858.028', 'end': '862.071', 'text': 'is to calm the nervous system during the day.'}, {'start': '863.052', 'end': '864.834', 'text': 'I often say this in my coaching sessions:'}, {'start': '865.394', 'end': '869.616', 'text': 'Sleep does not begin the moment we close our eyes;'}, {'start': '870.337', 'end': '873.078', 'text': 'it begins when we wake up.'}, {'start': '873.879', 'end': '876.960', 'text': 'If your body stays energized all day,'}, {'start': '877.601', 'end': '878.421', 'text': 'your brain'}, {'start': '879.462', 'end': '880.722', 'text': 'will continue to be awake,'}, {'start': '881.323', 'end': '882.884', 'text': 'even when you want to sleep.'}, {'start': '883.784', 'end': '887.966', 'text': 'So to prevent your nervous system from getting stuck in alert mode,'}, {'start': '888.747', 'end': '892.049', 'text': 'here are some simple actions to incorporate into your daily life.'}, {'start': '893.750', 'end': '894.370', 'text': 'For example,'}, {'start': '894.894', 'end': '898.793', 'text': 'practice calming breathing several times a day,'}, {'start': '899.609', 'end': '901.790', 'text': 'if you like also just before going to sleep,'}, {'start': '902.971', 'end': '905.753', 'text': 'but especially during the day.'}, {'start': '907.053', 'end': '907.714', 'text': 'For example,'}, {'start': '907.914', 'end': '918.820', 'text': 'inhale gently for four counts and then exhale even more slowly for twice the length of the inhalation,'}, {'start': '919.781', 'end': '923.843', 'text': 'as if you were gently blowing on a fragile flame.'}, {'start': '924.744', 'end': '924.984', 'text': 'And now'}, {'start': '925.344', 'end': '926.705', 'text': 'is the time to say it.'}, {'start': '928.025', 'end': '929.066', 'text': 'This breathing,'}, {'start': '929.586', 'end': '934.428', 'text': 'where you double the length of your exhalation compared to your inhalation,'}, {'start': '935.668', 'end': '941.351', 'text': 'will help calm the hypothalamus and restart the rest mode of the nervous system.'}, {'start': '942.972', 'end': '946.233', 'text': 'You can also test cardiac coherence.'}, {'start': '947.093', 'end': '955.517', 'text': "It's truly a must to regulate your nervous system in depth and prepare for restful sleep."}, {'start': '957.333', 'end': '962.575', 'text': 'You can also release stress energy before it catches up with you at night.'}, {'start': '964.056', 'end': '971.679', 'text': 'Stress not released during the day often comes out in the form of nighttime awakenings or hot flashes.'}, {'start': '972.799', 'end': '973.600', 'text': 'To avoid this,'}, {'start': '974.180', 'end': '976.121', 'text': 'move more regularly during the day.'}, {'start': '977.301', 'end': '977.861', 'text': 'Walking,'}, {'start': '977.901', 'end': '978.962', 'text': 'light stretches,'}, {'start': '979.422', 'end': '981.343', 'text': 'going up and down stairs'}, {'start': '981.783', 'end': '985.044', 'text': 'can all help release stress energy.'}, {'start': '985.765', 'end': '986.845', 'text': 'Or practice...'}, {'start': '986.985', 'end': '990.766', 'text': 'some sophrology contraction-relaxation exercises.'}, {'start': '991.366', 'end': '992.427', 'text': 'No need to overdo it,'}, {'start': '992.607', 'end': '997.368', 'text': 'a few minutes is enough to help your body come back down.'}, {'start': '998.588', 'end': '999.128', 'text': 'And finally,'}, {'start': '999.969', 'end': '1003.450', 'text': 'remember to avoid tense topics after'}, {'start': '1003.990', 'end': '1004.110', 'text': '9 p.m.'}, {'start': '1004.910', 'end': '1006.870', 'text': 'No big, heated discussions,'}, {'start': '1006.970', 'end': '1012.532', 'text': 'no urgent emails, or mindless scrolling through social media.'}, {'start': '1013.852', 'end': '1014.893', 'text': 'From'}, {'start': '1015.553', 'end': '1015.673', 'text': '9 p.m. onwards,'}, {'start': '1016.353', 'end': '1018.875', 'text': 'switch to landing mode,'}, {'start': '1019.416', 'end': '1019.976', 'text': 'calm,'}, {'start': '1020.497', 'end': '1020.997', 'text': 'light,'}, {'start': '1021.518', 'end': '1022.358', 'text': 'reassuring.'}, {'start': '1023.800', 'end': '1026.842', 'text': 'By taking action upstream throughout your day,'}, {'start': '1027.363', 'end': '1031.166', 'text': 'you give your nervous system the signal that it is safe,'}, {'start': '1032.027', 'end': '1036.971', 'text': 'and this is what opens the natural doors to sleep in the evening.'}, {'start': '1039.234', 'end': '1042.737', 'text': 'My third suggestion for reducing hot flashes...'}, {'start': '1043.385', 'end': '1046.886', 'text': 'is to naturally support your hormonal balance.'}, {'start': '1047.787', 'end': '1049.788', 'text': 'Even though estrogen levels are declining,'}, {'start': '1050.108', 'end': '1054.029', 'text': 'it is entirely possible to help your body cope better with this transition.'}, {'start': '1055.350', 'end': '1055.970', 'text': 'First of all,'}, {'start': '1056.430', 'end': '1058.431', 'text': 'remember to limit alcohol,'}, {'start': '1058.691', 'end': '1062.113', 'text': 'fast sugars and heavy-to-digest meals.'}, {'start': '1062.993', 'end': '1068.675', 'text': 'Alcohol and fast sugars can cause blood sugar spikes followed by sudden drops,'}, {'start': '1069.195', 'end': '1072.717', 'text': 'which further destabilizes your hormonal system'}, {'start': '1073.201', 'end': '1075.083', 'text': 'and therefore promotes hot flashes.'}, {'start': '1075.783', 'end': '1077.164', 'text': 'As for heavy meals,'}, {'start': '1077.625', 'end': '1081.128', 'text': 'they require a lot of energy to digest,'}, {'start': '1081.728', 'end': '1091.096', 'text': 'which can increase your body temperature at the very moment you need to keep it stable to sleep well.'}, {'start': '1091.517', 'end': '1096.060', 'text': 'So, choose meals that are easy to digest, rather in the evening,'}, {'start': '1096.721', 'end': '1101.445', 'text': 'rich in vegetables and low glycemic index carbohydrates.'}, {'start': '1102.685', 'end': '1106.487', 'text': 'Also remember to hydrate yourself regularly throughout the day.'}, {'start': '1107.387', 'end': '1114.190', 'text': 'Drinking small amounts of plain water regularly helps your body better regulate its internal temperature.'}, {'start': '1115.270', 'end': '1122.814', 'text': 'It also promotes the elimination of toxins and naturally supports all repair processes during the night.'}, {'start': '1123.214', 'end': '1130.217', 'text': 'Remember to spread your hydration throughout the day rather than drinking a lot just before bed,'}, {'start': '1130.681', 'end': '1133.182', 'text': 'which will wake you up at night.'}, {'start': '1134.243', 'end': '1135.883', 'text': 'And if despite your efforts,'}, {'start': '1136.223', 'end': '1137.324', 'text': 'nothing really changes, do'}, {'start': '1137.844', 'end': '1141.626', 'text': 'not hesitate to seek advice from a health professional.'}, {'start': '1142.266', 'end': '1146.268', 'text': 'He will be able to guide you towards solutions adapted to your situation.'}, {'start': '1148.909', 'end': '1149.709', 'text': 'In any case,'}, {'start': '1149.909', 'end': '1150.890', 'text': 'little by little,'}, {'start': '1151.530', 'end': '1158.753', 'text': 'each gesture made with kindness builds a more stable internal environment and allows your body'}, {'start': '1159.189', 'end': '1166.215', 'text': 'to approach this phase of life with more comfort and above all with more serenity in your nights.'}, {'start': '1169.558', 'end': '1171.279', 'text': 'We come to the end of this episode.'}, {'start': '1171.660', 'end': '1173.201', 'text': 'And now you know why,'}, {'start': '1173.721', 'end': '1175.883', 'text': 'during perimenopause and menopause,'}, {'start': '1176.403', 'end': '1180.267', 'text': 'your nights can turn into a veritable unpredictable sauna,'}, {'start': '1180.947', 'end': '1183.830', 'text': "and why it's not in your head."}, {'start': '1184.430', 'end': '1187.633', 'text': 'Your internal thermostat has become hypersensitive'}, {'start': '1188.017', 'end': '1192.423', 'text': 'and stress often adds its little spark to this inner fire.'}, {'start': '1193.204', 'end': '1194.165', 'text': 'But the good news,'}, {'start': '1194.686', 'end': '1195.747', 'text': 'as you have understood,'}, {'start': '1196.128', 'end': '1198.010', 'text': 'is that you are not condemned to suffer.'}, {'start': '1198.766', 'end': '1200.527', 'text': 'Little by little,'}, {'start': '1200.547', 'end': '1202.347', 'text': 'by acting on your environment,'}, {'start': '1202.667', 'end': '1204.768', 'text': 'your body and your nervous system,'}, {'start': '1205.248', 'end': '1207.488', 'text': 'you can find more calm,'}, {'start': '1207.809', 'end': '1212.130', 'text': 'more stability and little by little reinvent your nights.'}, {'start': '1213.070', 'end': '1214.590', 'text': 'No need to change everything at once,'}, {'start': '1214.730', 'end': '1216.311', 'text': 'no need to be perfect,'}, {'start': '1216.951', 'end': '1220.792', 'text': 'just move forward slowly by listening to your body,'}, {'start': '1221.292', 'end': '1227.634', 'text': 'offering it more favorable conditions and cultivating this kindness which makes'}, {'start': '1227.878', 'end': '1230.240', 'text': 'all the difference in the long term.'}, {'start': '1232.142', 'end': '1233.903', 'text': 'And if you want to go further,'}, {'start': '1234.444', 'end': '1239.948', 'text': "don't hesitate to explore the additional episodes that I mentioned today."}, {'start': '1241.249', 'end': '1243.792', 'text': 'And if this also makes you happy,'}, {'start': '1244.232', 'end': '1250.137', 'text': 'consider joining my free 7-day mini training to improve your sleep,'}, {'start': '1250.737', 'end': '1254.681', 'text': 'the link is in the description of this episode.'}, {'start': '1255.481', 'end': '1255.882', 'text': 'Because...'}, {'start': '1256.362', 'end': '1257.503', 'text': 'boosting your sleep is'}, {'start': '1257.843', 'end': '1259.544', 'text': "n't just about sleeping better,"}, {'start': '1260.045', 'end': '1261.586', 'text': "it's about regaining your energy,"}, {'start': '1262.046', 'end': '1262.967', 'text': 'clarity, and'}, {'start': '1263.387', 'end': '1265.389', 'text': 'vitality in your daily life.'}, {'start': '1266.029', 'end': '1266.309', 'text': 'And that'}, {'start': '1266.830', 'end': '1267.530', 'text': 'changes everything.'}, {'start': '1268.391', 'end': '1275.816', 'text': "Thank you for listening and I'll see you very soon for a new episode of the Sleep Factory."}, {'start': '1280.680', 'end': '1283.282', 'text': 'I was delighted to share this moment with you.'}, {'start': '1284.278', 'end': '1286.720', 'text': 'I hope you found resources,'}, {'start': '1287.100', 'end': '1292.744', 'text': 'comfort, and inspiration to brighten your nights and energize your days.'}, {'start': '1293.765', 'end': '1298.849', 'text': "Remember to subscribe to my podcast so you don't miss any of our upcoming meetings."}, {'start': '1299.829', 'end': '1301.330', 'text': 'And if you enjoyed this episode,'}, {'start': '1301.991', 'end': '1303.332', 'text': 'share it with those who,'}, {'start': '1303.932', 'end': '1304.333', 'text': 'like you,'}, {'start': '1304.373', 'end': '1306.934', 'text': 'deserve peaceful nights and zen days.'}, {'start': '1308.075', 'end': '1308.696', 'text': 'Any questions?'}, {'start': '1309.356', 'end': '1311.318', 'text': "Any topics you'd like me to explore?"}, {'start': '1312.062', 'end': '1318.950', 'text': 'Do not hesitate to write to me at contact@corinnebaudoin.fr.   See you'}, {'start': '1319.971', 'end': '1323.215', 'text': 'soon for new sleep practices and tips.'}, {'start': '1323.835', 'end': '1324.296', 'text': 'Until then,'}, {'start': '1324.776', 'end': '1326.959', 'text': 'I wish you as I wish every night,'}, {'start': '1327.359', 'end': '1330.303', 'text': 'before closing my eyes to those who are dear to me: "'}, {'start': '1330.883', 'end': '1331.484', 'text': 'Good night,'}, {'start': '1332.085', 'end': '1332.925', 'text': 'sweet dreams!"'}]