Cross Roads Podcast
Cross Roads Podcast
Health News with Steven and Mady - The Power of a Good Nights Sleep
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Sleep - that elusive reset button for our bodies and brains that many of us struggle to press properly. With 50-70 million Americans suffering from sleep deprivation or disorders, understanding how to improve sleep quality isn't just about feeling rested—it's about protecting your long-term health.
Magnesium and melatonin often get mentioned in the same breath when discussing natural sleep aids, but they work completely differently. Magnesium, an essential mineral found in foods like spinach and almonds, helps your muscles relax and calms your nervous system. Think of it as setting the stage for sleep. Melatonin, meanwhile, is a hormone your body naturally produces when darkness falls, signaling to your brain that it's bedtime. It's not a sleeping pill but rather a gentle nudge to your internal clock—which explains why scrolling through TikTok after taking melatonin isn't doing you any favors.
Your pre-bedtime habits might be sabotaging your sleep without you realizing it. That late-night pizza? Your body's too busy digesting to rest properly. The afternoon coffee? Caffeine lingers in your system for up to eight hours. Even that nightcap that helps you drift off is actually making your sleep shallow and restless. Small adjustments make big differences: creating a wind-down routine, sticking to consistent sleep and wake times, keeping your bedroom cool (65-68°F), and making your bed a true sleep sanctuary—not an entertainment center.
Ready to transform your nights and energize your days? Reach out to us at CrossroadsPodcast2023@gmail.com for our specific recommendations on improving your sleep quality. Remember, quality sleep isn't a luxury—it's as essential to health as nutrition and exercise. Sweet dreams aren't just possible; with the right approach, they can become your nightly reality.
Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan Mcdermott.
https://www.amazon.com/dp/B0DYWMB929
www.stefanmcdermott.com
Would you like Santa Claus and Mrs. Claus to come to your home, or office? Contact The Santa Steven at Steven@theSantaSteven.com or call 469-230-5956 for more information.
Crossroads Podcast.
Steven Killfoil:We'll be right back For those who want to be in the know. Who's your daddy? Good morning Cross Roads. Welcome back to Health News with Steven and Mady. I'm Steven Killfoil and I'll be your host today, joined by the one and only my co-host partner in crime and the person who can fall asleep before her head even hits the pillow, Mady Killfoil. But before we start, a little disclaimer Mady and I are not doctors or nurses. We do not diagnose or treat patients. Anything we share on this podcast is for educational purposes only and does not substitute for professional medical advice. We advise listeners to consult a medical professional or health care provider if they seek medical advice, diagnosis or treatment.
Mady Killfoil:Good morning, that's true, stephen. I think my superpower is being able to sleep anywhere. Couch, car, dentist, chair, you name it.
Steven Killfoil:Dentist chair. That's not sleep, that's sedition.
Mady Killfoil:Hey, whatever works.
Steven Killfoil:Well, today we're diving into a topic that affects us all Sleep, or, in some cases, the lack of it. A good night's sleep is like hitting the reset button for your body and brain. Without it, everything from your mood to your memory takes a hit.
Mady Killfoil:And let's be honest, Steven, when you don't sleep well, you are a little cranky.
Steven Killfoil:Me Cranky. I'm a ray of sunshine at 3 am.
Mady Killfoil:Yeah right, More like a thundercloud.
Steven Killfoil:Okay, fair enough, but seriously, sleep impacts our immune system, metabolism, even how our heart functions. It's not just about feeling rested, it's about staying healthy. About feeling rested. It's about staying healthy. According to lynn c allison in an article on newsmax health, tuesday, july 8th 2025, an estimated 50 to 70 million americans suffer from sleep deprivation or sleep disorders. Many people with sleep difficulties want to try a natural remedy turn to magnesium or melatonin supplements to help them get the recommended 7 to 9 hours sleep each night.
Mady Killfoil:So let's clear up some confusion. People often have Magnesium versus melatonin. Both get tossed around a lot when we talk about sleep
Steven Killfoil:Right. Magnesium is actually a mineral, an essential nutrient. It helps your muscles relax, calms the nervous system and can help you fall asleep. Naturally, think of it as setting the stage for rest.
Mady Killfoil:Exactly. Melatonin, on the other hand, is a hormone your body makes. When it's dark, it signals your brain hey, it's bedtime. People sometimes take melatonin supplements to help reset their sleep cycle, like if they are jet lagged
Steven Killfoil:yeah, but here's the catch melatonin isn't a sleeping pill, it's more like a gentle nudge to your body clock. If you're taking it and still scrolling TikTok under bright lights, good luck, yep.
Mady Killfoil:Melatonin can find your phone addiction for you.
Steven Killfoil:And, unlike melatonin, magnesium isn't telling your brain it's bedtime. It's helping your body feel relaxed enough to go to sleep.
Mady Killfoil:So think of magnesium as the comfy mattress and melatonin as the alarm clock telling you it's time to use it.
Steven Killfoil:That's a good analogy.
Mady Killfoil:Thank you.
Steven Killfoil:Well. Now here's another thing people overlook Timing. If you eat too close to bedtime, your body is still busy digesting instead of resting.
Mady Killfoil:Yep, that 11 o'clock pm pizza run may taste good in the moment, but it's a one-way ticket to tossing and turning all night long.
Steven Killfoil:What would happen if you ate a piece, a slice of pizza at 11 o'clock at night?
Mady Killfoil:Oh, good grief. First of all, I will have heartburns from hell, and then I will not be able to fall asleep because I will be afraid of the acid reflux.
Steven Killfoil:Yes, and experts usually say to stop eating heavy meals about three hours before bed. That way your stomach has had time to process.
Mady Killfoil:That's true, and this is exactly what we are doing every night. And don't forget the drinks, Steven. Caffeine can stay in your system for six to eight hours, so if you're sipping coffee at four o'clock in the afternoon, don't be surprised if you are staring at the ceiling at midnight.
Steven Killfoil:Yeah, and alcohol. People think it helps them sleep, but really it just makes their sleep shallow and restless. You might fall asleep fast, but you'll wake up feeling like you ran a marathon in your dreams.
Mady Killfoil:Hey, Steven, are you speaking from experience?
Steven Killfoil:I plead the fifth.
Mady Killfoil:Okay, fair enough. Yes, water counts too. By the way, Stop chugging big glasses right before bed or you'll be up all night on bathroom duty.
Steven Killfoil:true, nobody wants to do the midnight shuffle to the bathroom four times a night. Let's give our listeners some quick tips for a better sleep. Okay, one you got to create a wind down routine. Dim your lights, put the phone away, maybe read or stretch. Two stick to a schedule. Go to bed and wake up at the same times, even on weekends. Three cool your room. The ideal sleep temperature is around 65 to 68 degrees. I know that seems a little chilly, but honestly, try it once and if you wake up in the morning feeling refreshed, you'll stay that way. And if you wake up in the morning feeling refreshed, you'll stay that way. Number four magnesium-rich foods are spinach, almonds, pumpkin seeds Great natural sources of magnesium. And number five use melatonin wisely Think travel or resetting your schedule, not every single night.
Mady Killfoil:Yes, and don't forget, make your bed a sleep sanctuary. That means no eating in bed, no endless TV marathons. Have a fixed wake-up time, regardless of whether it's a weekday or weekend. Try to wake up at the same time, since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep. Prioritize your sleep by calculating a target bedtime based on your fixed wake-up time and try to go to bed at the same time each night. If you have to shift your sleep times, do it gradually, by making adjustments of up to an hour or two, so that you can get adjusted and settled in a new schedule. Most importantly, don't overdo it with naps. Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.
Steven Killfoil:Hey, but what about my midnight Amazon Prime binges?
Mady Killfoil:Hey, that's what the living room is for, Steven.
Steven Killfoil:Okay. So, to sum it up, sleep is not optional, it's essential. Magnesium helps your body relax, melatonin helps your brain know, hey, it's bedtime. And timing your meals and drinks can make or break your night.
Mady Killfoil:And if all else fails, just borrow my superpower and sleep anywhere. Hey, listeners out there, if you want to know what our recommendations are, reach out to us at CrossroadsPodcast2023@ gmail. com and we will send you the links.
Steven Killfoil:Yeah, listeners, and if you see Maddie asleep in the produce aisle, just let her be.
Mady Killfoil:Hey, don't knock it till you, try it. Those cantaloupes are surprisingly comfortable.
Steven Killfoil:Oh yeah, and on that note, thank you for tuning in to Health News with Stephen and Maddie. Sweet dreams, everyone, literally. And now for a few announcements. Don't forget to go on Amazon to secure your copy of the amazing book by Stefan McDermott Achieve Optimal Brain Health with Nutrition. Remember, christmas is just 87 days away and if you would like to bring some Christmas magic to your home or office, hire the Santa Steven and Mrs Claus. And now for a commercial announcement from our man from the North Pole, the Santa Steven. He's coming soon.
Steven Killfoil:You better watch out, you better not cry, you better not fight. I'm telling you why. Why Santa Claus is coming to town, gather round. He's making a list, checking it twice. He's gonna find out who's naughty and nice. Santa Claus is coming to town.
Steven Killfoil:This holiday season. Bring the magic of Christmas right to your doorstep with the Santa Stephen. Imagine the joy on your child's face when Santa and Mrs Claus step into your home for a personal visit. Stories, laughters, photos and memories to last a lifetime. Ho ho, ho, merry Christmas.
Steven Killfoil:And don't forget, we even bring sweet holidays cheer for parents too.
Steven Killfoil:Hosting a party, Big or small, the Santa Steven brings the holiday sparkle, From the family gatherings to corporate events. We spread joy in every setting. One-on-one with your little one or a crowd of excited children, the Santa Stephen makes every moment magical. Bring holiday spirit to your community. Parades, festivals and tree lighting ceremonies grow brighter with the Santa Stephen.
Steven Killfoil:Santa, santa Santa.
Steven Killfoil:And for the sweetened surprise, your child can receive a personalized letter straight from Santa's desk, signed, sealed and delivered with a touch of Christmas magic.
Steven Killfoil:Every letter is filled with love, joy and just a sprinkle of North Pole sparkle.
Steven Killfoil:Whether it's your home, your office, your school or your town. Let the Santa Stephen make this holiday unforgettable. Ho ho ho, we'll see you this Christmas.
Steven Killfoil:Because every family and every business deserves a little extra holiday magic.
Steven Killfoil:The Santa Stephen, where Christmas comes to life.
Steven Killfoil:You better watch out, you better not cry, you better not pout. I'm telling you why Santa Claus is coming to town. The big fat man with the long white beard, he's coming to town.
Steven Killfoil:To book an event party or some one-on-one time with the Santa Stephen, call 469-230-5956 or email steven@ thesantasteven. com. That's S-T-E-V-E-N at thesantasteven. com, and we hope you have a very wonderful holiday season. Have a great day and if you want to reach out for more information, email us at crossroadspodcast2023@ gmail. com. We will be with you next week with more amazing topics and guests. I'll see you at the top. Goodbye, goodbye, crossroads podcast.
Steven Killfoil:We'll be right back, but those who want to be in them know who's your daddy.
