In this episode, Ryan speaks with Tania Palacios, an Integrative Mental Health Counselor, Yoga Therapist, Life MAP Coach, Army Veteran, and founder of TLP Wellness. Tania specializes in helping individuals improve their mental, emotional, and physical well-being through a holistic approach that combines mindfulness, movement, breathwork, and lifestyle practices.

The conversation explores the connection between stress, the nervous system, and sleep, and why so many teens feel tired but still struggle to fall asleep at night. Tania explains how yoga, meditation, and mindfulness practices can help calm the body and mind, making quality sleep more attainable.

They also discuss practical ways beginners can get started with mindfulness, common misconceptions about meditation, and simple breathing and relaxation techniques that can fit into even the busiest schedules. Whether you're dealing with stress, struggling to sleep, or simply looking to improve your overall well-being, this episode offers actionable tools to help you slow down, reset, and rest.

LINKS:

Private Practice Link

Link for Yoga Therapy Services

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Today on REM Reward, Ryan is joined by Dr. Sudha Wadhwani, a student wellness and mental health advocate who has helped bring creative approaches to rest and mindfulness onto college campuses. Through initiatives like Sereni-tea events and the introduction of nap pods in university libraries, Dr. Wadhwani has worked to create spaces where students can slow down, recharge, and prioritize their well-being in the middle of demanding academic environments.

In this episode, they talk about the growing issue of burnout and sleep deprivation among students, how mindfulness and rest can improve emotional resilience and academic performance, and what colleges can do to shift campus culture toward healthier, more sustainable habits. We also discuss the impact of nap pods and student wellness programming, and practical advice for students trying to balance achievement with mental health and recovery.

LINKS:

Dr. Wadhwani Psychology Today

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In this episode, Ryan speaks with Dr. Christina Calamaro, a leading researcher in adolescent sleep and health at Children’s Healthcare of Atlanta and Emory University. Dr. Calamaro’s work focuses on how behaviors like caffeine consumption and technology use impact sleep patterns, learning, and overall well-being in teenagers.

The conversation explores why so many teens are not getting enough sleep, how sleep deprivation affects academic performance and daily functioning, and the surprising levels of caffeine consumption among adolescents. Dr. Calamaro also breaks down the complex relationship between screen time, stimulation, and sleep disruption, and shares insights on which factors matter most.

They also discuss the real-world consequences of sleep loss, including safety risks and long-term health effects, and what parents, schools, and teens can do to create healthier habits in an increasingly demanding and connected world.

This episode offers a clear, research-backed look at one of the most important and overlooked challenges facing young people today.

LINKS:

Citations from Dr. Calamaro

Connect with REM Reward:

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