022: Change, Routines and the Science of a Good Night Sleep with Dr. Catherine Darley
Release Date: 05/31/2024
038: A Company Holiday Party, of Sorts - Reflecting on 2024 and Embracing Change for 2025
Buckets of Change Podcast
In this special "Holiday Party" episode of the Buckets of Change podcast, Linda and I celebrate our achievements and challenges throughout 2024, with a drink in hand, while setting our sights on goals for the upcoming year. Reflecting on a year of professional growth and personal insights, we share our experiences and aspirations, offering valuable lessons on managing change effectively. We discuss the nuances of our entrepreneurial journeys, focusing on the themes of building confidence, embracing the unknown, and leveraging past experiences as evidence of growth. With an eye towards 2025, we...
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037: Calculating Our Risks to Change With the Opportunities We're Given
Buckets of Change Podcast
In this 37th episode of the Buckets of Change Podcast, we delve into the intricate idea of risk-taking, both personally and professionally. We're excited to provide bold insights and share our personal stories that illustrate how embracing risks can unlock extraordinary growth opportunities. We present essential lessons on mastering fear and uncertainty in our constantly changing environments. I recount my journey from a successful HR career to entrepreneurship back in 2019, demonstrating how taking calculated risks has been crucial for my personal and professional transformation. My candid...
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036: Navigating Grief and Connection During Life's Transitions
Buckets of Change Podcast
In this 36th episode of the Buckets of Change podcast, after a week off, Linda and I return to discuss confronting change, loss, and life's unexpected turns. I share my approaching 50th year, reflecting on time and growth. We focus on grief and the impact of losing loved ones, as Linda talks about visiting her terminally ill uncle. This leads to discussing how personal transition can empower change amidst adversity. Linda's openness about family and loss offers insights into mortality and legacies. Together, we explore how memories shape perceptions and the importance of cherishing time...
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035: Exploring Our Holiday Traditions and the Changes They Require
Buckets of Change Podcast
In Episode 35 of our Buckets of Change podcast, Linda and I dive into the subject of traditions, especially around the holiday season. We focus on the dynamics of establishing and modifying holiday customs. As Thanksgiving approaches, I find myself reflecting on my personal experiences with family traditions and how they've evolved over time. Throughout the episode, we emphasize the significance of fluidity in traditions, encouraging our audience to embrace changes that better align with their lifestyles and perspectives. There's immense joy and fulfillment in creating one's own traditions,...
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034: Life's Inevitable Changes with Generational Shifts
Buckets of Change Podcast
In this 34th episode of the Buckets of Change podcast, hosts Nick Goblirsch and Linda Payne delve into the often challenging yet ever-present topic of generational evolution. This episode explores how different generations cope with inevitable life transitions, from the perspective of both personal experiences and broader societal changes. As Nick and Linda examine their individual paths, including the struggles of middle age and responsibilities towards both the younger and older generations, they consider the universal themes of change and adaptation. Throughout this heartfelt conversation,...
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033: Navigating Emotional Intelligence and YOU in Changing Spaces
Buckets of Change Podcast
In this enriching 33rd episode of the Buckets of Change podcast, co-hosts Nick Goblirsch and Linda Payne delve into the transformative power of emotional intelligence (EI) and its application in both personal and professional settings. Throughout the episode, they share personal anecdotes and insights about how understanding emotions can lead to more meaningful relationships and effective decision-making. Nick and Linda explore how emotional intelligence impacts professional environments, especially in leadership roles. They discuss how being attuned to the feelings and motivations of oneself...
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032: Exploring Evolving Gender Roles in Family and Workplace Dynamics
Buckets of Change Podcast
In this episode of the "Buckets of Change" podcast, co-hosts Nick and Linda delve into the evolving landscape of gender roles, both in family settings and the workplace. They reflect on their experiences growing up and how traditional gender roles have shifted over time. The discussion kicks off with Nick and Linda sharing personal anecdotes about their upbringing and the societal expectations they observed. They explore how these norms have transformed from the rigid models of past decades to the more flexible arrangements seen today. Throughout the conversation, Nick and Linda address the...
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031: Happy Anniversary - A Transformative Year of a Family Law Coach & Podcast Host
Buckets of Change Podcast
This 31st episode explores the intricacies of Linda's one-year anniversary on her journey from a successful family law litigator to a divorce coach and consultant. The conversation delves into the motivations behind her career change, the emotional turmoil involved, and the growth she has experienced over the past year. The dialogue is rich with reflections on taking risks, dealing with fear, and embracing uncertainty to pursue a more fulfilling professional life. The episode emphasizes the importance of recognizing the signs that indicate a change is necessary and how self-awareness plays a...
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030: 1. A Vacation from Your Problems: A Journey into Mindset and Change
Buckets of Change Podcast
In this episode of the Buckets of Change podcast invites listeners into a dynamic conversation about vacations, personal and professional change, and the impact of these experiences on mindset. Nick and Linda reflect on a recent trip Linda took to Quebec, Canada, used as a contextual backdrop to unpack broader themes of change and reflection. The episode delves into the significance of vacations not just as a physical break from daily routines but as catalysts for personal insight and transformation. Nick and Linda explore the dichotomy of feeling relaxed while away versus the anxiety of...
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029: Managing Personal Conflict While Responding to the Change Around You
Buckets of Change Podcast
In this episode of the podcast, hosts Nick and Linda explore the multifaceted nature of conflict and its role in both personal and professional settings. Nick, with his extensive background in HR and change management, reveals his fascination with conflict, arguing that it is a fundamental aspect of change. On the other hand, Linda shares her aversion to conflict despite her career in law, sparking an engaging dialogue about different approaches to managing conflicting situations. This episode delves into conflict management models, particularly the Thomas Kilman Conflict Management Model,...
info_outlineIn this episode of the Buckets of Change podcast, Nick connects with west coaster Dr. Catherine Darlley to delve into the nuances of sleep, and its profound impact on personal and professional change. With a focus on naturopathic sleep medicine, Dr. Darling offers her expertise on how to harness natural remedies for better sleep, and why establishing a reliable routine is crucial for our circadian rhythm.
Dr. Darliey shares insightful strategies on how to build an effective sleep routine, emphasizing the significance of light exposure throughout the day and maintaining a consistent wake-up time. She sheds light on common sleep disorder misconceptions, the implications of insufficient sleep, and the controversial prevalence of melatonin supplements. Whether you're tackling life changes or seeking to improve your sleep hygiene, this episode will equip you with practical tools and all the things about sleep we take for granted
Key Takeaways:
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Sleep disorders are varied and complex, with 58 types identified, but primary care physicians receive minimal training in sleep medicine.
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A strong circadian rhythm is essential for feeling alert during the day and achieving deep sleep at night. It can be fostered through routine exposure to natural light during the day and maintaining dim light conditions in the evening.
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Each stage of sleep serves a significant purpose -- from learning and memory consolidation to physical body recovery and emotional regulation.
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Over-the-counter sleep aids, particularly melatonin supplements, should be approached with caution as they vary in dosage, purity, and effectiveness.
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Naps can be beneficial if timed correctly. Aim for either a 30-minute power nap or a full 90-minute sleep cycle to avoid grogginess.
LEARN MORE about Dr. Catherine Darley and Naturopathic Sleep Medicine
Be A Skilled Sleeper | Dr. Catherine Darley | Substack
Be A Skilled Sleeper - YouTube
Dr. Catherine Darley | Natural Sleep Expert (@skilledsleeper) • Instagram photos and videos
FREE GUIDE to Start Re-Building Your Sleep & Video
I can see you are an action taker and are serious about seeking fulfillment in your own career. For this reason I want to meet you halfway, I want to offer you offer you a FREE 20 minute call with me where we can go deeper on the path you are on and the path you'd like to pursue. Your time to decide to make a change, a change towards a path of joy, happiness, and the gift of being present with those most important to you is another step away. To schedule our 20 minute call CLICK HERE to book your FREE 20 Minute Introduction & Change Chat with Nick
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Music on this composed and performed by Esme Cruz - "Testing Kites (Instrumental)". So grateful for your talented tunes.