The Best Way to Reset Your Sleep
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How can I reset my sleep routine for the autumn season?
This episode is
sponsored by the Coconut Collab.
Have you converted to
coconut now? I have. And I think we need to get everyone else involved too.
Coconut Collab makes these amazingly tasty, creamy coconut yogs. And I love that they're so versatile. So you can just scoop it up, put it in a breakfast bowl, shove on your lovely toppings, your fruit, your seeds, or granola. And I use it to make curries and put it into thinking it up or smoothies or soups, pretty much anything you need making yummy and creamy and delicious.
They've got a really good range too. There's the classic natural yog with no added sugar. There is the gut health kefir yog with good bacteria, vitamins D, B6 and B12. And the Protein Yog, which has 10 grams of plant-based protein per serving. I love anything plant-based.
And they're naturally made too. So no added sugar, no sweeteners, no artificial colours or preservatives.
And now there's a new Coconut collab, Coconut Water as well, with just one ingredient and no added sugar.
So I've one and truly converted to coconut. Have you? I
totally have. Find the Coconut collab with Yog in the supermarkets.
Why do a lot of us actually really thrive in
routine? What routine brings is it takes away some of the decisions you have to make. That idea of teenagers going to bed later and waking up later is not because they're lazy, it's because their body clock is adjusting to ******. It's really hard to get back into it once you've got out of it. One good study showed it took days to create a habit that sticks. How much rosé should we be drinking in September? Alcohol itself, even one glass, can disrupt your sleep. And then making sure the bed is just for sleep
Hello and welcome to No Appointment Necessary. My name is Cherry Healy.
And I am Dr. Omia Khan. I'm normally in my surgery in Bradford, but here I am in London recording this podcast with
Ches. If you're watching on YouTube, please hit subscribe. If you're watching on Spotify or listening on Apple, please subscribe, follow. The community's growing and we love it.
We do love it. And we love hearing from you as well. So you can send in your questions. The email address is in the show notes. We've got some lovely emails, so keep them coming in. Or you can message us on Facebook. Just search for No Appointment Necessary. Hit follow and join our nan gang. I love that.
I love that we've got... What's Lady Gaga? They're like... The monsters. The monsters. Everyone's got their
like... The beehive for Beyonce. The army for Rihanna.
Do you know that?
I know them all. I'm a member of every single one.
Does TLC have
one? TLC have an army as well. Are they cool? The TLC army. Yeah. But we've got the nan
gang.
No appointment necessary. Nan.
Nan
gang. I love it. It sounds like we should do knitting as well as podcasting.
Can we drink tea and gossip? That's my...
Ideal activity. I love the Nan
gang. I want to be in that gang. I'm really excited about this episode because this is one of my favourite times of the year. Summer's over. It's gently over. And kids going back to school. Everyone's kind of knackered. And... And refreshed at the same time, like lots of people have experienced summer differently. But there's a kind of change in the air and autumn is coming.
How do you feel about autumn? What's your vibes?
I really love this time of the year.
For
me, it's a more important reset than the new year almost. Everything feels fresh and new. And even though I'm 45, I still get that feeling in September where I'm like, okay, right. Sort the house out. What do we want to do for work for the rest of the year? Yeah.
How
about you? How do you feel about this time of
year? I am the opposite of that. No way, really? I am a spring-summer person and I have been dreading September onwards because I don't like the dark nights. I don't like the weather. I don't like... i don't like the whole vibe and i i think when people think of autumn you know they think cozy jumpers and fires and coffees and pumpkin spice right um
you have loads of really good cozy jumpers
but i i am a summer summer vibe kind of guy and and this this time of year like for lots of people fills me with a bit of low mood i think right
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Chapters
8 chapters
1
How can I reset my sleep routine for the autumn season?
0:00–4:29
2
Why do teenagers naturally want to go to bed and wake up later?
4:29–12:06
3
What is habit‑stacking and how can it help build lasting sleep habits?
12:06–18:07
4
How does the time I wake up affect my entire sleep schedule?
18:07–23:55
5
Why does even one glass of alcohol disrupt deep REM sleep?
23:55–28:58
6
How can daylight exposure first thing in the morning improve my sleep clock?
28:58–35:00
7
What bedtime rituals create the best environment for falling asleep?
35:00–39:12
8
How can diet, medication, and stress management support better sleep for chronic‑pain patients?
39:12–46:12