In this reflective episode, Dr. Dílis Clare and Caitríona Hegarty look back at what listeners are finding most helpful—and take a calm, educational look at sleep and anxiety. From everyday factors (routines, seasons, breathing patterns, snoring, noise, screens) to long-respected herbs and research highlights, this conversation is about learning together, without hype.
We explore:
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Why sleep and anxiety often show up together
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Practical foundations: environment, routines, hydration, gentle exercise, journaling, unplugging
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The role of breath patterns, Epsom-salt baths, and calming rituals
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Research-aware perspectives on a selection of herbs traditionally used around rest and resilience
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Why combining tradition, observation, and research can make education more meaningful
Listeners will learn:
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How small, steady changes can support better rest over time
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Ways to think about seasons, cycles, and life stages
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A simple, non-prescriptive way to approach herbs: curiosity first, claims last
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Where to learn more and how to send questions for future episodes
Herbs mentioned (with botanical names):
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Ashwagandha — Withania somnifera
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Chamomile — Matricaria recutita (syn. M. chamomilla)
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Hawthorn — Crataegus spp. (commonly C. monogyna / C. laevigata)
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Rhodiola — Rhodiola rosea
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Bitter Orange peel — Citrus aurantium
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Lavender — Lavandula angustifolia
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Bacopa — Bacopa monnieri
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Verbena — Verbena officinalis
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Damiana — Turnera diffusa
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Holy Basil / Tulsi — Ocimum tenuiflorum (syn. O. sanctum)
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Lemon Balm — Melissa officinalis
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California Poppy — Eschscholzia californica
Note: Botanical naming can vary by source; we include widely used names so listeners can look them up confidently.
Disclaimer:
This podcast is for educational and informational purposes only. It is not medical advice. Always consult a qualified healthcare provider before making changes to your health, diet, or treatment plan.
Learn more & links:
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Join the learning community: drclareacademy.com
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Pre-order Dr. Clare’s upcoming book (launching November): joinedupmedicine.com
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Shop products & find stockists: drclareapothecary.com (see the Stockists page for locations in Ireland)
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Book an appointment or view events: drclare.ie
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