The importance of sleep

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A listener production.

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Hi, Welcome to Crappy to Happy with Tip and Cass.

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Thanks for joining us in this series. We take you

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through tips and tools to help you feel less crappy

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and much more happy. Last episode we were talking about

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emotional eating. This episode, we're going to talk about giving

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it arrest. The importance of sleep. This is a huge topic,

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isn't it. Cast This is.

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Probably one of my most favorite topics ever. Mind you,

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I'm a massive sleep evangelist, and I think that we,

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or well I know that a lot of people really

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really significantly underestimate the importance of sleep for mood and

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for health and for all sorts of things which we

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will talk about.

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How does it make you feel crappy not getting enough sleep?

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Wow, that's actually a good question. And we all know

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that after just one night, for example, of not getting

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enough sleep, that we can feel tired, irritable, and cranky.

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And you know it can affect your mood. You know,

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you might get tearful, you know, if you've had a

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few nights of yeah.

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I'm sorry, I don't know where that came from.

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When you've had a not enough sleep while because of

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pregnancy or your children or whatever, absolutely the thing is

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from a psychological perspective, we have always known that sleep

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problems are a symptom of mood disorders. So, for example,

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when I talk to people and I'm assessing them for

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anxiety or depression, one of the questions that we ask

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is do you have trouble falling asleep? And do you

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have trouble staying asleep? That, like binging awake at two

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in the morning, is very symptomatic of mood disorders to

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people who are depressed, for example, or are you getting

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a lot of sleep but still waking up feeling tired

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and not rested. So we've known that sleep problems are

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a symptom, but what we know now is that actually

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not getting enough sleep or having sleep problems is also

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a cause of mood disorders. So if you're chronically sleep deprived,

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it can actually lead to anxiety, depression and other issues

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like that. So it actually tends to become a really

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self reinforcing, like a self perpetuating kind of a cycle,

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and a lot of people, again, like when you talk

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to people, they don't realize just how important it is

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to tackle that sleep issue straight away, to try to

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get that sleep, you know, more balanced and you know,

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more regular So.

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In your practice you are assessing people's sleep when they

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come to you and they're, yeah, well I'm not a

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sleep doctor, it certainly comes into it.

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It's absolutely it's a listed symptom. Wow for you know, depression.

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And with that, can it actually affect your brain and

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how you think during the day and your cognitive performance?

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Like this is fascinating too. So during sleep, your experiences

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are laid down into long term memory, so your memory

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is formed while you sleep, so you can have problems

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with memory if you're not getting enough sleep. You also

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experience you know, decline in things like focus and decision making.

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You know, we sort of get that. You sort of

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know if you're not getting enough sleep. What I would

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say is, we know a lot of people. You hear

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people say, oh I get by on five hours sleep,

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or you know, sleeps for the week, or you can

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sleep when you're dead. If you were to put those

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people we have done. You know, you put people through

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a range of cognitive tests and they perform poorly on

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every single aspect of cognitive performance, like they just do not.

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They might think they're functioning, but they are absolutely not functioning.

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There is a tiny, tiny percentage of the general population

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who can get by on, you know, less than five

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hours of sleep. I wish I could remember the stat

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It's like four percent or something of the general population.

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It's a tiny number, so it does affect cognitive performance.

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So studies now show that seventeen hours of no sleep

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is the equivalent to having a blood alcohol reading of

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point oh five. So here in Australia, a point oh

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five is our is the limit for drink driving.

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You're little bit drunk, don't you?

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When you're to keep that in perspective, if you get

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up at seven in the morning, go to work all day,

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go out at night, even without having anything alcoholic to drink,

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by midnight, you're essentially at the equivalent of point oh five.

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So scary.

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For seventeen hours of no sleep twenty four hours, it

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increases two point one. So if you think about people

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we truck drivers for example, not that I want to

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gang up on truck drivers, but drowsy driving is as

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bad as drunk driving, it really is.

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And there'd be some moms out there who work all

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day and come home and have a sick child and

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they're up all night, and.

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Oh yeah, there's plenty of people out on the roads

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every day who wouldn't realize how dangerous that is. The

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drowsy driving thing causes millions of you know, millions thousands

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of accidents.

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Yeah, so sleep can really affect your brain. Can it

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bring on the onset of any sort of brain diseases

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or anything like that?

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Is there a there's some implication now of sleep disorders

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or not, you know, like poor sleep, chronic poor sleep,

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and Alzheimer's. So yeah, and they're still you know, that's

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all being studied. But lack of sufficient sleep over the

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long term increases a particular level of protein in your brain,

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which is implicated in Alzheimer's. And so they're working out now.

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In fact, I just saw something come out yesterday other

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day before about which aspect of sleep seems to be

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the critical part. You know, I'm not a sleep scientist,

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but they're drilling down into like what is it, which

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part of sleep is it that is really important for

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that clearing out that protein that's associated with Alzhemer's fascinating,

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So your brain clears out. People don't realize that when

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you sleep. You think you're just resting your body and

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your muscles, and yeah, you know, all of the rest

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of it. But actually your brain, it's like putting your

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brain through the dishwashers, like reach is clearing out toxins

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that develop during the day. Like your brain builds up

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toxins all during the day, does it. So when you

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sleep there's certain proteins and stuff that are damaging and

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when you sleep, they all get kind of washed out. Wow,

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so you're not getting enough sleep, You're you're not clearing

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out music brain.

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Yeah, toxic brain.

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Yeah, well you're it's just like eating off dirty dishes. Yeah,

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trying to think with the dirty brain. I love that analogy.

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And if it's bad for your brain, not sleeping, but

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also it can be very bad for your body.

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Because you will you all about this, you.

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Know, if you don't sleep enough, it ups a stress hormone, cortisole,

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which we've been coming back to in nearly.

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Every cordisole episode.

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Yeah, because cortisole can make you feel really crappy. And

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when you have increased cortisole in your system, it can

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shut down fat burns. So you get that tired tire

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that hangs around your belly, that's stubborn fat that you

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just can't move. My husband, he's a shift worker. So

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he if he doesn't get enough sleep, and he does

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very early mornings for a cock get up, he gets

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that tie around his belly, can't shift and even though

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he exercises and eats well, it's sleep causing that, and

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it can slow down your metabolism.

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Yeah, not getting enough sleep has impacts. Also the hormone

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levels in your body, So the hormone that's associated with

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the feeling full, like the leptin and the gorellin, so

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the hormones associated with hunger and fullness, So you feel

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more hungry, increased quarters, all, you're more likely to feel

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hungry for sugary junk foods. And then your left and

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which is what tells you you're full, goes all out

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of whack as well, so then you're likely to eat more.

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So lack of sleep or chronic sleep deprivation. When I

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talk about chronics, people always say, well, how much sleep

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is a problem. Pretty much, from four days of five

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hours or less sleep, you start seeing some of these

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negative consequences. It happens very quickly, these negative consequences. But

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so chronic sleep deprivation or interrupted sleep is basically as

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big of an implication are as big a risk factor

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for obesity as over eating or not exercising. And people don't.

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People think I'm going to attack my food and attack

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my nutrition, but they're not dealing with.

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Sleep recovery, sleep hygiene.

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They're up all night, you know, getting up all morning,

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or they're trying We see all the time people who

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are sleep deprived but trying to fit in their workout

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at eleven o'clock.

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And what do you say, They go to bed. That's

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what we say, you.

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Need to go to bed, because that is actually going

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to be just as important or more important for your

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health and fitness and everything else in your body and

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your brain. Have a nap work thirty minute workout in

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the middle of the night.

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Yeah, we always say that it's fascinating not enough sleep

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affect your hormones. But there are other physical downsides to

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not getting enough sleep, aren't they.

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Well, I think all that hormonal stuff is you know broad,

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there's a broad range of issues and so you know,

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again without going into the specifics of all of the research,

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we know that sleep problems are implicated in high risk

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of diabetes, and that's to do with the insulin.

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Yeap not cleaning out that blood.

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Yeah, higher blood pressure and hypertension, and we've already mentioned

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the Alzheimer's. It's actually linked to your longevity. So all

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of these health issues and risks associated with not getting

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enough sleep. So when you're chronically short changing yourself of sleep,

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getting less than say six hours of sleep a night,

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you know, we've talked about increased risk of currory heart disease, diabetes,

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high blood pressure, obesity, you know, the brain stuff, the Alzheimer's.

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Some studies have shown that it increases your risk of

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early death by seventeen to twenty four percent.

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Wow.

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Yeah, it's pretty it's pretty significant when you.

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Think about gob smacks like just from not enough enough sleep,

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and we've been talking about not enough sleep.

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But the other thing is that actually getting too much

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sleep also has time to ask you this also has

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health implications, So you know, we need to find that

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sweet spot. And a lot of people say, well, you know,

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how much sleep should I be getting? And for adults

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it tends to be between seven and eight hours sleep

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over night. Okay, so there's a very small umber of

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people who can survive on less, very very small noma.

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They're the anomalies. And then you know, some people maybe

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between the eight and nine hours, but anything over nine

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hours is starting to get create problems as well.

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Okay, and I have a question about naps. Does sleep

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debt build up? So if I'm deprived the night before

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and I can get a ten minute sleep during the day,

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say I've got a newborn soon, it's ten minutes here,

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twenty minutes there, Does it build up during the day

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to back to feeling good or because sometimes I'll have

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a long nap and I feel worse and I feel groggy,

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So good.

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Question that, because yes, having a nap can be really

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restorative and it can go some way to reversing some

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of these negative consequences. There is the ideal kind of nap.

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Link is that and it's found to be twenty minutes.

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Is that it? I was so happy to hear that

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because I love a nap to and it is a

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twenty minute event for me. It is absolutely twenty minutes.

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I'm awake and I'm good to go again. It is

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literally the power nap. And if you sleep longer than that,

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it actually can it puts you into a different sleep

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cycle where you can actually wake up feeling well. You know,

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when you sleep too long and you're gross yep. So

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if you're going to have a nap, you want to

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be aiming for that kind of fifty to twenty shuch

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a helpful tip, and it is. And this is where

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you raise a really good point too, if I'm not

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getting enough sleep, because oftentimes when you start talking about

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these stats and these problems of not enough sleep, it

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really scares people because parents with young babies, or you know,

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your husband's a shift worker. Yeah, people say, well, what

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do I do? You can, but I think we need

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to remember that it can be made up with a nap,

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and I think we just need to keep in mind

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that the next day, perhaps instead of cleaning the floors

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or doing the washing, you need to prioritize that nap,

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because that's the big issue with mumps is they say,

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but I'm too busy, I've got you know, you tell

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me sleep when the baby sleeps, but there's so much

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to do. But actually some of that stuff can be

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let go because the sleep is such a massive priority issue,

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big priority.

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Okay, So if you're tired and you're pushing through that

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day and you're still at work or you've come home,

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you're exhausted and you're picking up work that you didn't

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finish in the office. Should you push through or have

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an early night? And you know, can it affect your productivity?

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00:12:21.440 --> 00:12:24.679
Well, absolutely it can, and it can affect your attention

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to detail. You're more likely to make mistakes, cut corners,

248
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just miss things when you're tired.

249
00:12:29.840 --> 00:12:32.000
I know, I've always sent that email to that person

250
00:12:32.039 --> 00:12:35.159
that I was the wrong person. Yeah, I'm sorry.

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Yeah. And so obviously there are always going to be

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times when you've got that deadline and you have to

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push through. But if you don't have to, then you're

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probably going to be far more productive and effective because

255
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you're wasting time going back and fixing mistakes later if

256
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you're trying to get stuff done when you're tired. You know,

257
00:12:54.159 --> 00:12:58.480
there's one really famous example of Bill Clinton being asked

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in an interview if you had any advice for Barack

259
00:13:01.360 --> 00:13:04.399
Obama when he was the incoming president, and Bill Clinton

260
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said that the one thing he would say is that

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the most costly or significant mistakes he had ever made

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had been really caused by a lack of sleep. In hindsight,

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so you can make and you can make of that

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what you're will, But you know, in the situation room,

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you probably want to make sure that you're getting enough

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sleep because of those really costly errors of judgment. And

267
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that applies to all sorts of not just admin errors,

268
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but think about people working in factories and dangerous occupations

269
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and flying planes.

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Oh my goodness, you know.

271
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Yeah, And when people are pushing through and short changing sleep,

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it's not just them at risk. We're all at risk.

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And sleep is really important also, just you know, a

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harmonious home and flying off the handle at your partners exactly,

275
00:13:49.440 --> 00:13:52.799
relationship exactly, Yeah, stress, irritability.

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We just don't have those emotional resources available to us

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to just manage life.

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You're listening to Crappy to Happy with Tipping Cast. After

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00:14:01.080 --> 00:14:03.519
the break, we're going to come back and give you

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some tips on how you can improve your sleep. Stay

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with us. You're listening to Crappy to Happy with Tiff

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00:14:13.200 --> 00:14:16.960
and Cass. We're talking about sleep, what robs you of

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00:14:17.000 --> 00:14:19.879
a good night's sleep and ways to improve your sleep.

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So let's talk about how we can improve our sleep.

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00:14:22.720 --> 00:14:25.799
And I want to start with talking about smartphones because

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00:14:26.080 --> 00:14:30.679
for myself, my problem is being on my phone in bed,

287
00:14:31.159 --> 00:14:34.480
which my husband says isn't sexy. And it's got to

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the point where he will take my phone off me

289
00:14:37.919 --> 00:14:41.080
and hide it in the house because I'm that addicted

290
00:14:41.279 --> 00:14:46.759
to scrolling through Instagram, Facebook emails late at night. And

291
00:14:46.799 --> 00:14:47.799
I know it's not good.

292
00:14:47.960 --> 00:14:51.600
It's a huge problem, and it's understandable. You are obviously

293
00:14:51.679 --> 00:14:54.200
not the only one. And you hear stories and you

294
00:14:54.200 --> 00:14:56.559
see people all the time. Somebody listening to this right now,

295
00:14:56.559 --> 00:14:58.679
who's like always on their bed, in their bed on

296
00:14:58.720 --> 00:15:01.519
their phone, yeah, next to their partner instead of on

297
00:15:01.559 --> 00:15:04.000
their phone, and they you know, there's a meme that's

298
00:15:04.039 --> 00:15:06.279
gone around like, you're the person that I could not

299
00:15:06.600 --> 00:15:09.080
I would most want to lie in bed, Yes, reading

300
00:15:09.120 --> 00:15:09.879
my phone next. Yes.

301
00:15:10.000 --> 00:15:12.759
And my my husband says to me all the time,

302
00:15:12.759 --> 00:15:16.679
he says, I wish I was an iPhone. I wish, yeah,

303
00:15:16.679 --> 00:15:17.799
I would get more attention.

304
00:15:18.480 --> 00:15:21.240
And I'm like, and you run an online business, so

305
00:15:21.279 --> 00:15:23.120
it's natural, and a lot of people do.

306
00:15:23.360 --> 00:15:25.240
My business is through my phone, so.

307
00:15:25.240 --> 00:15:27.639
A lot of people are very it's it's work, it's work.

308
00:15:27.639 --> 00:15:29.559
I've got to be looking. But then once you're in

309
00:15:29.600 --> 00:15:32.879
that rabbit hole, it's addictive and you have trouble pulling

310
00:15:32.919 --> 00:15:33.320
away from it.

311
00:15:33.360 --> 00:15:35.759
And I've got to say I downloaded an app that

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00:15:35.840 --> 00:15:38.519
tracks how many times you check your phone today, and

313
00:15:38.600 --> 00:15:41.840
I was over one hundred and fifty times checking my

314
00:15:41.960 --> 00:15:43.000
phone a day.

315
00:15:43.080 --> 00:15:45.600
You know, they build stuff into these devices to make

316
00:15:45.600 --> 00:15:49.159
them addictive. Oh what, Yeah, well that's a whole other episode.

317
00:15:49.480 --> 00:15:52.480
We'll come back to you. So tell me, cass how calm.

318
00:15:53.240 --> 00:15:55.759
It's so bad for me being on that bright phone

319
00:15:55.799 --> 00:15:56.600
in the dark room.

320
00:15:56.639 --> 00:16:00.440
So what we know about about these screens, these small greens,

321
00:16:00.559 --> 00:16:03.799
is that the blue light behind them actually suppresses melatonin

322
00:16:04.240 --> 00:16:07.120
production in your body. So melatonin is the hormone in

323
00:16:07.120 --> 00:16:09.639
your body responsible for making your drowsy and putting you

324
00:16:09.679 --> 00:16:11.240
to sleep. So in the morning when you wake up,

325
00:16:11.320 --> 00:16:13.919
you have a surge of quartusol cordsoles. We talk about

326
00:16:13.960 --> 00:16:16.559
quartisolet in a bad way. It's actually very normal.

327
00:16:16.639 --> 00:16:18.879
Natural gets you up and go and doesn't app Yeah, we.

328
00:16:18.840 --> 00:16:23.000
Need cortisole to survive, but it's the chronic overproduction of

329
00:16:23.080 --> 00:16:26.279
coutersole that's the problem. And then in the evening, if

330
00:16:26.320 --> 00:16:28.639
we were going by the stars and the sun, you know,

331
00:16:28.759 --> 00:16:33.360
naturally when the sun goes down, then the melatonin production increases,

332
00:16:33.399 --> 00:16:35.480
and that's designed to make austrossi and put us to sleep.

333
00:16:35.720 --> 00:16:38.559
So already we have a lot of artificial lights, and

334
00:16:38.600 --> 00:16:42.559
we're already sort of teaching our bodies to you know,

335
00:16:42.679 --> 00:16:47.879
go by artificial you know light and day as it is. So,

336
00:16:48.360 --> 00:16:53.000
but you add the blue light from screens and it

337
00:16:53.080 --> 00:16:55.360
is actually literally sending a message to your brain, like

338
00:16:55.480 --> 00:16:58.960
sending an alert signal to your brain when your body

339
00:16:59.039 --> 00:17:01.840
is wanting to shut down. So it's actually halting the

340
00:17:01.879 --> 00:17:04.279
melotone and a production.

341
00:17:04.319 --> 00:17:07.519
And it can keep you awake, upset your circadian rhythms,

342
00:17:07.559 --> 00:17:10.279
I guess, because your body thinks it's like daytime with

343
00:17:10.319 --> 00:17:13.519
that bright light in the darkness when you're lying in bed.

344
00:17:14.000 --> 00:17:16.519
So you know, your natural.

345
00:17:16.519 --> 00:17:18.720
Yeah, messes, It messes with you, like's yeah say that.

346
00:17:18.839 --> 00:17:20.160
Yeah, it's not good.

347
00:17:20.200 --> 00:17:22.319
It will keep you, it will keep you awake. So

348
00:17:22.680 --> 00:17:26.480
that's number one. When people are having problems with sleep,

349
00:17:26.559 --> 00:17:28.720
when people tell us all the time that they have

350
00:17:28.799 --> 00:17:32.200
difficulty falling asleep, and it's really it's really widespread, it's

351
00:17:32.319 --> 00:17:35.160
very common. The first tip has to be to get

352
00:17:35.240 --> 00:17:39.000
off your screens at least thirty minutes before bed. I

353
00:17:39.079 --> 00:17:41.359
always say to people, even aim for an hour before bed,

354
00:17:41.400 --> 00:17:44.559
like just give yourself some downtime away from all of

355
00:17:44.599 --> 00:17:48.480
that stimulation of the light from the screen. The other

356
00:17:48.519 --> 00:17:51.160
thing is with the phones and computers and all the

357
00:17:51.160 --> 00:17:54.000
rest of it is that it's not actually just the light,

358
00:17:54.039 --> 00:17:58.000
it's the content that you're consuming. So if you're on

359
00:17:58.039 --> 00:18:01.400
your phone and you're getting, for example, message or work emails,

360
00:18:01.559 --> 00:18:04.519
or you're seeing things on Facebook that weren't a response,

361
00:18:04.759 --> 00:18:07.319
it's constantly kind of triggering you to want to respond,

362
00:18:07.599 --> 00:18:10.559
which is keeping you in that active, aroused you know,

363
00:18:10.599 --> 00:18:15.279
that reactive state, as opposed to that more calm winding down,

364
00:18:15.720 --> 00:18:19.599
you know, slowing down, parasympathetic, nervous system kind of relaxation state.

365
00:18:20.079 --> 00:18:23.319
So it's not just the light. It's definitely also this

366
00:18:23.559 --> 00:18:27.359
constant triggering of you to want to pressure fresh you know,

367
00:18:27.920 --> 00:18:30.519
you know, read another thing, scroll scroll.

368
00:18:30.839 --> 00:18:34.519
That's it, like you know, like com posts. But one

369
00:18:34.599 --> 00:18:36.000
of the things that I've been doing, which is a

370
00:18:36.000 --> 00:18:39.279
great tip, is turning my smartphone into a dumb phone

371
00:18:39.599 --> 00:18:42.279
where I turn off the mobile data so it just

372
00:18:42.359 --> 00:18:45.880
works as a phone. If there's an emergency, it will ring,

373
00:18:46.319 --> 00:18:50.480
but I can't check Facebook or Instagram or emails, and

374
00:18:50.519 --> 00:18:53.599
that is helping rather than hiding the phone and ed

375
00:18:53.680 --> 00:18:56.839
running away with it, which might not be realistic for everyone.

376
00:18:56.960 --> 00:18:58.920
I just say, look, I'm turning into a dumb phone.

377
00:18:59.160 --> 00:19:01.079
Leave me alone and fine, And how do you do that?

378
00:19:01.160 --> 00:19:03.079
Just put it into flight mode, yeah, flight mode, or

379
00:19:03.119 --> 00:19:05.279
you turn off the mobile data. You can change your

380
00:19:05.279 --> 00:19:08.720
settings on your phone to sleep mode. You can change

381
00:19:08.720 --> 00:19:10.720
the light setting on your phone. You can make it

382
00:19:10.759 --> 00:19:13.319
a little bit less stimulating or turn it into a

383
00:19:13.359 --> 00:19:13.880
dumb phone.

384
00:19:14.200 --> 00:19:15.720
Yeah. Or you can just leave it out of the

385
00:19:15.759 --> 00:19:19.920
bedroom completely, yes, exactly, which I highly recommend keeping it

386
00:19:19.960 --> 00:19:22.960
out of the phone. And then what we know is

387
00:19:23.000 --> 00:19:24.960
that the first argument is number one, I use it

388
00:19:24.960 --> 00:19:28.640
for my alarm, so in which case maybe you need

389
00:19:28.680 --> 00:19:29.720
to go and buy.

390
00:19:29.680 --> 00:19:31.240
An alarm, an old.

391
00:19:31.039 --> 00:19:36.359
School alarm clock. Or the other objection is always but

392
00:19:36.519 --> 00:19:38.720
you tell us, And I do tell people that meditation

393
00:19:38.880 --> 00:19:42.119
is great for helping you sleep, but ash or the

394
00:19:42.160 --> 00:19:45.839
apps are on your phone. So the other thing. I

395
00:19:46.119 --> 00:19:51.559
learned this from Arianna Huffington's Thrive podcast. Actually she's another

396
00:19:51.640 --> 00:19:54.319
massive sleep evangelist, and so all of her podcast episodes

397
00:19:54.359 --> 00:19:58.200
are all about sleep. But she suggested, well, you know

398
00:19:58.240 --> 00:20:00.799
what about get an old school iPod so which is

399
00:20:01.000 --> 00:20:04.160
just tracks, like just audio, and then you don't have

400
00:20:04.240 --> 00:20:07.039
the Facebook and the emails and all of the rest

401
00:20:07.039 --> 00:20:08.799
of it. But you can actually if there's a meditation

402
00:20:09.000 --> 00:20:11.519
app or something and relaxation audio you want to listen to,

403
00:20:11.559 --> 00:20:12.640
you can listen to it on your eye.

404
00:20:12.640 --> 00:20:13.440
It's totally good too.

405
00:20:13.480 --> 00:20:15.920
I think it's a great idea. It's like, oh, that's

406
00:20:15.960 --> 00:20:16.880
a good idea.

407
00:20:16.720 --> 00:20:19.960
Yeah, that's simple. That's simple. And having your charging station

408
00:20:20.200 --> 00:20:22.200
not next to your bed, but maybe.

409
00:20:21.960 --> 00:20:24.319
Out of the room, in the kitchen or in another room.

410
00:20:24.799 --> 00:20:27.880
And while I'm on the Ariana Huffington thing, she also

411
00:20:28.279 --> 00:20:30.440
I'm going to get on her podcast because she gives

412
00:20:30.480 --> 00:20:32.480
all of her guests this thing called a sleep bed

413
00:20:32.720 --> 00:20:34.880
where you put your phone to sleep in this little bed.

414
00:20:34.920 --> 00:20:36.519
It's like a charging station, but you like tuck them

415
00:20:36.559 --> 00:20:38.359
in for the night and put them away in another room.

416
00:20:38.680 --> 00:20:40.559
And I'll work out how I get one of those.

417
00:20:40.640 --> 00:20:44.160
Yeah, that's cute. Put your phone to sleep, save it there.

418
00:20:44.279 --> 00:20:46.640
Yeah, so you leave it, you physically leave it out

419
00:20:46.680 --> 00:20:47.920
of the room so that you're not tempted by it.

420
00:20:47.920 --> 00:20:49.799
Because it's not just the going to sleep, you know,

421
00:20:49.839 --> 00:20:52.960
looking at the phone before bed. It's that often for people,

422
00:20:53.039 --> 00:20:55.519
it's when they wake up, you know, it's the waking

423
00:20:55.599 --> 00:20:57.599
up in the middle of the night and then reaching

424
00:20:57.720 --> 00:20:59.920
Like if it's within arms reach, you likely you tempt

425
00:21:00.039 --> 00:21:02.920
you can't reach for it. I think you may have.

426
00:21:02.799 --> 00:21:04.960
To do that. Yeah, I wake up in the middle

427
00:21:05.000 --> 00:21:07.400
of the night two am, can't sleep.

428
00:21:07.240 --> 00:21:07.920
Look at my phone.

429
00:21:07.960 --> 00:21:10.559
Oh google this or that or Yeah. It's horrible.

430
00:21:10.680 --> 00:21:12.960
It's the worst thing that you can do. It just

431
00:21:13.480 --> 00:21:17.000
wakes you up. It stimulates you instead of helping you

432
00:21:17.039 --> 00:21:18.279
to relax and go back to.

433
00:21:18.559 --> 00:21:22.359
Okay, So divorcing your device at night, that's one device.

434
00:21:22.400 --> 00:21:25.759
I love that just that night. That's a really solid tip.

435
00:21:25.920 --> 00:21:29.720
But you know, watching Game of Thrones on Netflix is okay, right.

436
00:21:30.279 --> 00:21:32.559
It is actually like all screens, we want to be

437
00:21:32.599 --> 00:21:36.279
off all screens. Television is just as bad. And again

438
00:21:36.319 --> 00:21:38.000
it can be the content of what you're watching can

439
00:21:38.039 --> 00:21:42.279
be really you know, arousing your sympathetic nervous system as well.

440
00:21:42.640 --> 00:21:46.440
You're watching games for example. You know, maybe not the

441
00:21:46.599 --> 00:21:49.759
most relaxing content to be consumings right before bed, but no,

442
00:21:49.839 --> 00:21:54.359
we're talking about computers, laptops, televisions, iPads. I fans all

443
00:21:54.400 --> 00:21:57.319
the screens. Just find something else to do for thirty minutes.

444
00:21:57.519 --> 00:21:59.640
And it's really important to teach our kids this too,

445
00:21:59.680 --> 00:22:02.359
because I know my teenage brother he's having sleep issues

446
00:22:02.400 --> 00:22:05.240
at UNI because he's on that phone all night in

447
00:22:05.279 --> 00:22:06.519
his bed. It's not good.

448
00:22:06.720 --> 00:22:09.319
It's really not. My daughter's only eleven, and she doesn't

449
00:22:09.359 --> 00:22:11.599
really take her she's an iPad mini, she doesn't really

450
00:22:11.640 --> 00:22:13.640
take it into her room. But I hear stories all

451
00:22:13.680 --> 00:22:17.160
the time of teenagers who are in their rooms and

452
00:22:17.240 --> 00:22:20.400
like the parents are saying that they can. In fact,

453
00:22:20.400 --> 00:22:24.119
I've had a story recently of a parent whose daughter's

454
00:22:24.119 --> 00:22:26.400
teenage daughter's phone was actually on the kitchen table and

455
00:22:26.400 --> 00:22:28.599
it was binging with messages at about eleven PM or

456
00:22:28.640 --> 00:22:31.960
midnight right and she was actually she was saying, who

457
00:22:32.000 --> 00:22:34.079
are these people messaging my daughter at midnight? Like why

458
00:22:34.079 --> 00:22:36.799
are they all asleep? This is teenagers who are messaging

459
00:22:36.799 --> 00:22:38.240
each other in the middle of the night, just keeping

460
00:22:38.240 --> 00:22:40.920
each other awake, and obviously having their phones in their room.

461
00:22:40.960 --> 00:22:43.519
It's something to be mindful as a parent, isn't it.

462
00:22:43.759 --> 00:22:46.599
Very much? So very much so, you're teaching our kids

463
00:22:46.640 --> 00:22:49.960
those screen limits as well. So before bed, something that's

464
00:22:50.039 --> 00:22:52.279
much better to do is to read a book. An

465
00:22:52.319 --> 00:22:55.799
actual paper book is ideal, what but if you've got

466
00:22:55.839 --> 00:22:58.440
a kindle, well, let's you know, they're lighting in those

467
00:22:58.559 --> 00:23:01.119
is different. It's designed to it's not that blue light

468
00:23:01.200 --> 00:23:06.160
that's that really stimulate stimulating, like, it's designed to be

469
00:23:06.240 --> 00:23:07.519
more of a natural backlight.

470
00:23:07.799 --> 00:23:08.759
I do like my kindle.

471
00:23:09.119 --> 00:23:12.119
Yeah it's light, it's easier to hold onto. But you know,

472
00:23:12.200 --> 00:23:17.480
reading a book, having a warm bath, mediation cup of tea,

473
00:23:17.599 --> 00:23:21.599
you know, something that's kind of designed to tell your body,

474
00:23:21.640 --> 00:23:24.480
we're winding down now where you're going to sleep now.

475
00:23:24.559 --> 00:23:27.599
And that's a really good point. Having a routine at

476
00:23:27.720 --> 00:23:30.640
night where you are teaching your body and your brain

477
00:23:30.960 --> 00:23:33.480
it's time. And you think of little kids like babies,

478
00:23:33.519 --> 00:23:36.200
you bath them at night, and you you know they

479
00:23:36.440 --> 00:23:38.160
respond to that routine as well.

480
00:23:38.039 --> 00:23:40.359
And they start to associate those things. Yeah, their body

481
00:23:40.400 --> 00:23:42.440
and brain starts to associate that this is the order

482
00:23:42.519 --> 00:23:44.599
that things happen. And then I go to sleep. And

483
00:23:44.640 --> 00:23:47.000
we all can benefit from that. We all learn from

484
00:23:47.000 --> 00:23:50.799
those same associations. So, you know, having a warm shower,

485
00:23:51.079 --> 00:23:54.599
having some like I often will say to people, obviously,

486
00:23:54.599 --> 00:23:57.400
no coffee, we want to get coffee and alcohol.

487
00:23:57.640 --> 00:23:59.079
They will both stimulate on that.

488
00:23:59.200 --> 00:24:01.440
Yeah, food, you can probably come back to that, but

489
00:24:01.720 --> 00:24:04.640
there's a you know some herbal teas are really calming,

490
00:24:04.880 --> 00:24:09.519
you know, bedime tea yep. So something like that, you know,

491
00:24:09.599 --> 00:24:12.440
as a nightly sort of ritual, it has the physiological

492
00:24:12.440 --> 00:24:16.599
effect of being relaxing, it's beautiful, as well as you know,

493
00:24:16.680 --> 00:24:18.559
becoming part of that nighttime routine.

494
00:24:19.000 --> 00:24:22.599
Yeah, it's so important. And creating a few boundaries where

495
00:24:22.720 --> 00:24:26.079
people will work. People in my business they were calling

496
00:24:26.079 --> 00:24:28.559
me six seven o'clock at night and I had to say,

497
00:24:28.559 --> 00:24:30.519
you know, seven o'clock, you won't get onto me. My

498
00:24:30.559 --> 00:24:33.480
phone's off. And then you know, people just will stop calling.

499
00:24:33.519 --> 00:24:36.200
You've got to create those boundaries sometimes as well, even

500
00:24:36.240 --> 00:24:38.519
with your friends. If you text me late, I won't

501
00:24:38.519 --> 00:24:39.720
get back to you till tomorrow.

502
00:24:39.799 --> 00:24:42.920
Yeah, yeah, yep. And being mindful of that in a

503
00:24:42.960 --> 00:24:45.559
workplace I think is really important. If you're sending emails

504
00:24:45.839 --> 00:24:49.920
to people constantly around the clock, what sort of examples

505
00:24:49.960 --> 00:24:51.759
that's setting and what sort of messages it's sending. It's

506
00:24:51.799 --> 00:24:53.400
not good for anybody available.

507
00:24:53.480 --> 00:24:57.720
You're on, you're on, you're on. Yeah, turn it off. People.

508
00:24:57.839 --> 00:25:01.799
So you just mentioned cass our and coffee, and I

509
00:25:01.839 --> 00:25:05.200
think this is so fascinating because I read some research

510
00:25:05.359 --> 00:25:09.160
that the alcohol actually in a course of a night,

511
00:25:09.200 --> 00:25:12.279
we usually get about six or seven ARAM sleep cycles,51200:25:12.680 --> 00:25:15.960



which leaves us feeling really good. However, a night of51300:25:16.200 --> 00:25:19.359



drinking alcohol, like you know, one or two glasses of wine,51400:25:19.680 --> 00:25:24.160



will typically only have one or two cycles because initially51500:25:24.200 --> 00:25:26.440



we'll go to a deep sleep because the alcohol puts51600:25:26.480 --> 00:25:29.839



us into a deep sleep, but as the alcohol wears off,51700:25:29.920 --> 00:25:32.880



you wake up, Yeah, and you're robbed of that deep,51800:25:32.960 --> 00:25:35.279



deep sleep. So can really affect it.51900:25:35.400 --> 00:25:38.240



And it's like that REM sleep, the RABBITI movement sleep,52000:25:38.279 --> 00:25:41.680



that is where a lot of this important stuff in52100:25:41.720 --> 00:25:45.319



your brain actually happens. So, yeah, you're right. Alcohol will52200:25:45.359 --> 00:25:47.880



oftentimes people think that it helps them to relax and52300:25:47.920 --> 00:25:50.359



to go to sleep, but then what happens is that52400:25:50.400 --> 00:25:52.720



you'll go straight into quite a deep sleep and then52500:25:53.079 --> 00:25:56.839



some hours later it sends. It actually triggers an alert system,52600:25:56.880 --> 00:25:58.599



so it wakes you up so that you're not getting52700:25:58.599 --> 00:26:01.279



that rem sleep. So you know, if you're going to52800:26:01.359 --> 00:26:03.240



have a drink, just make sure again that there's a52900:26:03.279 --> 00:26:07.599



good It's not like in those last few hours right53000:26:07.599 --> 00:26:11.400



before bed, you know, so all the screens and the caffeine,53100:26:11.440 --> 00:26:13.640



it's just like making sure that there's a pretty solid53200:26:14.240 --> 00:26:17.400



space between any of those activities when you're actually planning53300:26:17.440 --> 00:26:19.079



to go to bed and to sleep. Oh, you can53400:26:19.079 --> 00:26:20.160



tell us about sugar.53500:26:20.319 --> 00:26:23.359



Well, that's just a stimulating you know, chocolate as well.53600:26:25.119 --> 00:26:27.160



All these things that we might have as a dessert53700:26:27.240 --> 00:26:29.279



or a treat late at night in front of the53800:26:29.319 --> 00:26:33.680



TV is quite stimulating. And even I've read some of53900:26:33.680 --> 00:26:36.279



my members they have decafs late at night. They love54000:26:36.319 --> 00:26:39.319



the taste of coffee, so they have decaf coffee. But54100:26:39.400 --> 00:26:41.759



you have to decode your decafs. A lot of decaf54200:26:41.880 --> 00:26:44.799



coffee actually has a little bit of coffee in it.54300:26:44.839 --> 00:26:46.960



And I know that being pregnant, you have to be54400:26:47.039 --> 00:26:50.599



very careful when you're looking into decafs and things like that.54500:26:50.680 --> 00:26:53.400



So I would even stay away from decaf coffee late54600:26:53.400 --> 00:26:56.440



at night as well. Yeah, and other foods that can54700:26:56.480 --> 00:26:59.079



affect spicy and fatty food.54800:26:59.119 --> 00:26:59.839



I've heard that too.54900:27:00.079 --> 00:27:02.480



They cause heartburn, So that will keep you up and55000:27:02.519 --> 00:27:05.480



stop you from falling asleep or wake you up. Food's55100:27:05.519 --> 00:27:11.200



containing a chemical called tyramine, which includes like bacon, cheese, nuts,55200:27:11.440 --> 00:27:16.279



red wine, can keep us really alert and away. Tyramine55300:27:16.319 --> 00:27:20.480



causes the release of ner adrenaline, a brain stimulant yeah,55400:27:20.480 --> 00:27:23.039



you can probably tell us more about that. Carbohydrates such55500:27:23.039 --> 00:27:26.279



as bread and pasta can have the opposite effect, where55600:27:26.319 --> 00:27:29.440



the serotonin release can actually make you more sleepy. But55700:27:29.480 --> 00:27:32.759



then eating carbs late at nights sometimes that can impact55800:27:32.759 --> 00:27:36.400



your waist, so it's not so good. But also you55900:27:36.480 --> 00:27:38.680



have to be really careful of just black black tea56000:27:38.799 --> 00:27:41.880



that's got caffeine in it, decaffeinated black tea. It can56100:27:41.880 --> 00:27:42.400



be a trap.56200:27:42.559 --> 00:27:44.440



Yeah, and look, I've got a friend who she will56300:27:44.480 --> 00:27:46.359



have a coffee at nighttime. She says it has no56400:27:46.440 --> 00:27:47.160



impact on her.56500:27:47.640 --> 00:27:48.440



Like that at all.56600:27:48.680 --> 00:27:51.519



It Well, I think it's probably a personal thing.56700:27:51.680 --> 00:27:54.599



You have to, like chaffeine sensitivity check.56800:27:54.359 --> 00:27:57.519



In yourself what's appropriate. I mean, I would normally say56900:27:57.519 --> 00:28:01.799



to people no caffeine after like two pm, because it57000:28:01.799 --> 00:28:04.440



gives you like a really nice long window. It gives57100:28:04.440 --> 00:28:07.000



plenty of time for that to be metabolized out of57200:28:07.000 --> 00:28:09.079



your system. But I know people who will have a57300:28:09.119 --> 00:28:12.640



coffee after dinner or a tea black tea after dinner,57400:28:12.839 --> 00:28:15.000



and they don't seem to think that it has any57500:28:15.039 --> 00:28:16.839



negative effect. So maybe it is a bit of a57600:28:16.880 --> 00:28:19.680



personal thing. But maybe it's also that the quality of57700:28:19.720 --> 00:28:22.079



sleep's actually being affected without people realizing.57800:28:22.400 --> 00:28:26.480



And another thing that can be quite stimulating is working57900:28:26.519 --> 00:28:30.960



out late at night. I sometimes it can make you tired,58000:28:31.759 --> 00:28:35.000



but not usually. Often I find that it will pump58100:28:35.039 --> 00:28:37.680



you out. And a problem for me. My black belt58200:28:37.680 --> 00:28:41.200



class is an eight thirty class, and so I was58300:28:41.279 --> 00:28:44.759



finding I just couldn't sleep afterwards. So that's why now58400:28:44.759 --> 00:28:47.240



I'm like, I'll have to try and change the timetable58500:28:47.279 --> 00:28:49.200



there because I'm keeping all my students up with that.58600:28:49.559 --> 00:28:51.039



It really is quite stimulating.58700:28:51.440 --> 00:28:53.160



I was even finding the same with a yoga class.58800:28:53.279 --> 00:28:56.119



Yea yoga late. Yeah, they're late at night, and I58900:28:56.200 --> 00:28:59.319



get home and I'm kind of all feeling up and energized.59000:29:00.039 --> 00:29:01.680



Which it because.59100:29:01.400 --> 00:29:02.880



You know you're working and you want to go to59200:29:02.880 --> 00:29:07.599



a class after work, but maybe think about stretching or59300:29:07.640 --> 00:29:09.799



doing it from home, or getting up early and doing59400:29:09.799 --> 00:29:12.720



a class before work. I'm not sure everyone's got a59500:29:12.720 --> 00:29:16.480



different schedule something that really helps me. And it's my59600:29:16.559 --> 00:29:20.119



own fault because I have plantation shutters in my bedroom,59700:29:20.200 --> 00:29:22.160



so a little bit of light leaks in from the59800:29:22.200 --> 00:29:25.519



street at night. It's not complete darkness, and that can59900:29:25.559 --> 00:29:29.279



be quite stimulating. But just wearing an eyemask the darkness60000:29:29.279 --> 00:29:32.720



can help stimulate the melotone and the sleep hormone Canna. Yeah,60100:29:32.759 --> 00:29:35.160



and that's a really simple fix. If you just can't60200:29:35.400 --> 00:29:38.759



fix the lighting in your room, that can help. But60300:29:38.920 --> 00:29:40.599



do you have any other tips to help us have60400:29:40.640 --> 00:29:41.960



a beautiful sleep?60500:29:42.640 --> 00:29:45.519



Well, I certainly recommend for people who have difficulty with60600:29:45.559 --> 00:29:49.039



sleep to start with, apart from what we've already discussed, obviously,60700:29:49.400 --> 00:29:52.799



to have a really consistent sleep and wake time and60800:29:52.920 --> 00:29:56.720



bedtime exactly, and make that consistent through out the weekend60900:29:56.799 --> 00:30:01.319



as well, because your body responds to a and so61000:30:02.160 --> 00:30:03.960



I also say, well, what time do you need to61100:30:04.000 --> 00:30:06.559



be up in the morning, because what happens is people61200:30:06.599 --> 00:30:08.480



will stay up. You need students, I know the mill61300:30:09.160 --> 00:30:11.119



people will stay up in their night hours, so they61400:30:11.119 --> 00:30:14.000



step until like ridiculous one o'clock in the morning and61500:30:14.079 --> 00:30:15.680



then but they have to be up and they know61600:30:15.720 --> 00:30:18.079



they have to be up at six or seven to61700:30:18.079 --> 00:30:19.480



get where they need to be. So I say, well,61800:30:19.759 --> 00:30:21.880



what's the latest that you need to be out of bed?61900:30:22.200 --> 00:30:24.839



And then let's work back what time do you actually62000:30:24.880 --> 00:30:28.400



need to be in bed to give yourself the opportunity62100:30:29.000 --> 00:30:32.440



for eight hours of sleep, which is the optimal eight62200:30:32.440 --> 00:30:35.400



hours sleep and then working back from there. So okay,62300:30:35.519 --> 00:30:37.119



so if we've decided that you need to be in62400:30:37.160 --> 00:30:39.920



bed at ten, then working back from there, what time62500:30:40.000 --> 00:30:42.680



do you need to start shutting down devices, turning off62600:30:42.680 --> 00:30:46.119



the TV? What time you know? Then what will you do?62700:30:46.279 --> 00:30:50.039



What will be part of your routine, the warm shower,62800:30:50.359 --> 00:30:53.359



changing into pajamas so your body knows that it's bedtime,62900:30:55.079 --> 00:30:57.000



you know, having the herbal tea or whatever it is,63000:30:57.079 --> 00:30:59.839



reading the book. You know, I love to diffuse, we63100:30:59.880 --> 00:31:01.880



have and even mentioned I love to diffuse loven to63200:31:01.920 --> 00:31:05.039



oil in my ears essential quite calming as well.63300:31:05.119 --> 00:31:06.839



I love it in the bath as well, nice.63400:31:06.680 --> 00:31:10.160



In the bath as well. And so work backwards and63500:31:10.240 --> 00:31:12.960



then you know, if you have to set yourself alarms63600:31:13.000 --> 00:31:15.440



and reminders that oh it's time to start winding down63700:31:15.440 --> 00:31:18.720



for bed, and then you start taking yourself through that process.63800:31:18.880 --> 00:31:22.119



But it's the consistency, because there's no point, you know,63900:31:22.240 --> 00:31:24.480



kind of having that consistency all during the week and64000:31:24.519 --> 00:31:26.720



then just it all going out the window on the64100:31:26.759 --> 00:31:28.640



weekend and you have to get yourself back into.64200:31:28.440 --> 00:31:30.839



The relapses a bit, yeah, into.64300:31:30.680 --> 00:31:32.359



The routine again on Monday.64400:31:32.599 --> 00:31:34.720



That is so helpful and it's amazing that you can64500:31:34.759 --> 00:31:38.880



be at home feeling crappy, and really it's just sleep hygiene.64600:31:38.880 --> 00:31:41.480



It's just getting your sleep on traps sleep hygene, and64700:31:41.519 --> 00:31:46.240



then you feel great and there's resilience, and then yeah,64800:31:46.279 --> 00:31:49.000



you might feel like adding in a workout or adding64900:31:49.000 --> 00:31:51.960



in addressing your food and what you eating things. But65000:31:52.200 --> 00:31:54.599



often people come to us saying, I feel so crappy,65100:31:54.599 --> 00:31:57.480



I need a personal trainer, I need to overhaul my diet,65200:31:57.599 --> 00:32:01.039



and it can just be this, some more sleep then65300:32:01.079 --> 00:32:01.759



you can tackle.65400:32:02.119 --> 00:32:04.400



And I always say to people as a good indication65500:32:04.480 --> 00:32:06.720



of not getting enough sleep is if you have to65600:32:06.759 --> 00:32:08.920



wake up to an alarm every morning, and if you're65700:32:08.960 --> 00:32:11.480



pressing snooze on the alarm because you're waking up feeling tired.65800:32:11.920 --> 00:32:16.000



I never pretty much never set an alarm. That's amazing,65900:32:16.039 --> 00:32:18.720



so I just wake up naturally. I've always been an66000:32:18.759 --> 00:32:21.359



early riser, so I know some people are more of66100:32:21.359 --> 00:32:24.839



a night our kind of person. But regardless, if you're66200:32:24.839 --> 00:32:27.480



getting enough sleep, your body will naturally wake up when66300:32:27.480 --> 00:32:30.359



it has had sufficient sleep. So if you're a person66400:32:30.400 --> 00:32:32.920



relying on alarm clock, there's a pretty good indication test66500:32:33.119 --> 00:32:35.279



that you need to be working backwards and getting into66600:32:35.279 --> 00:32:38.279



bed earlier. That's really I've got one more tip for66700:32:38.400 --> 00:32:40.359



people who are chronic insomncs, and I know that there66800:32:40.359 --> 00:32:42.039



will be one listening right now saying this is all66900:32:42.039 --> 00:32:44.119



really well and good, but I've tried all this and67000:32:44.160 --> 00:32:48.400



I just cannot sleep. And you know, sometimes people end67100:32:48.480 --> 00:32:50.680



up going and taking sleep medication. Things like that we67200:32:50.720 --> 00:32:52.279



don't want to talk about. You know, there are those67300:32:52.319 --> 00:32:54.960



options out there, But I say to people, if you're67400:32:55.000 --> 00:32:57.640



lying in bed and you can't sleep, then it just67500:32:57.759 --> 00:33:01.119



focus on resting. Focus on putting your hands on your67600:33:01.160 --> 00:33:04.640



belly and feeling the movement of the breath in and67700:33:04.680 --> 00:33:06.799



out of your body, and just feel how your body67800:33:06.839 --> 00:33:09.680



relaxes and sinks into the bed. Because what most people67900:33:09.759 --> 00:33:12.200



do is they wake up and they immediately start going68000:33:12.240 --> 00:33:16.359



into stressing about the fact that they're awake, and then68100:33:16.680 --> 00:33:19.359



that's angst and that anxiety. They're looking at the clock,68200:33:19.400 --> 00:33:21.359



they're counting down the aisles until they have to be out,68300:33:21.519 --> 00:33:23.680



anticipating how crappy they're going to feel the next day,68400:33:24.079 --> 00:33:26.759



and then that just makes the whole thing worse. So68500:33:26.839 --> 00:33:28.680



if you can just focus on the fact that rest68600:33:28.759 --> 00:33:33.319



is actually very restorative, same as meditation is very restorative,68700:33:33.359 --> 00:33:36.359



So even if you're not sleeping, you're still getting a68800:33:36.400 --> 00:33:40.559



whole lot of benefit by resting your body, resting your brain.68900:33:40.799 --> 00:33:42.759



And I often find if it happens for me, like69000:33:42.839 --> 00:33:44.519



I just do that thing where I just focus on69100:33:44.559 --> 00:33:47.720



my breathing. Your brain can't be in two places at once,69200:33:47.880 --> 00:33:49.599



so if there's a lot of stuff in your head69300:33:50.599 --> 00:33:53.400



and you're focusing on your breathing, it can switch back69400:33:53.480 --> 00:33:55.440



and forth. But by focusing on your breathing and the69500:33:55.440 --> 00:33:58.359



physical sensation of the breath, your brain literally cannot be69600:33:58.440 --> 00:34:00.920



up in your head stressing. You bring it back to69700:34:00.960 --> 00:34:03.599



your breath over and over, and I usually find that69800:34:03.599 --> 00:34:05.240



that actually helped I just got to sleep.69900:34:05.519 --> 00:34:06.440



That is so helpful.70000:34:06.920 --> 00:34:08.480



And my daughter is eleven and she's been doing that70100:34:08.480 --> 00:34:10.519



since she was five. That's how she gets to sleep70200:34:10.519 --> 00:34:12.599



as well. She just focuses on her breathings. Might I70300:34:12.639 --> 00:34:16.599



do the breathing thing? Yea, so yeah, So don't stress.70400:34:16.639 --> 00:34:17.960



It makes things worse.70500:34:17.880 --> 00:34:19.920



Cass, I always wake up in the middle of the night.70600:34:20.199 --> 00:34:22.920



So am I better to just lie there and rest70700:34:23.119 --> 00:34:25.719



and just concentrate on the resting or should I get70800:34:25.800 --> 00:34:28.400



up and do something? Make myself tired and go back70900:34:28.400 --> 00:34:28.760



to bed.71000:34:29.519 --> 00:34:32.920



I yeah, good question. If you can lie there and71100:34:32.960 --> 00:34:34.639



be resting for a while, but you're finding that you're71200:34:34.679 --> 00:34:37.280



really you know, you're wide awake and you're not getting sleep,71300:34:37.320 --> 00:34:39.199



then sometimes it's actually better to get up and leave71400:34:39.239 --> 00:34:41.599



the room, get out of the bedroom, because you don't71500:34:41.599 --> 00:34:44.199



want to have that association of being awake in bed.71600:34:44.559 --> 00:34:47.360



You want your bed to be associated with rest and sleep,71700:34:47.800 --> 00:34:50.079



So going into another room. The key is here not71800:34:50.159 --> 00:34:51.800



to go out to another room and turn pick up71900:34:51.800 --> 00:34:53.320



your phone or turn on the TV and go.72000:34:53.199 --> 00:34:54.360



To the blue line email.72100:34:54.440 --> 00:34:58.360



Yeah, but maybe to read a book by a dim light,72200:34:59.599 --> 00:35:02.159



do some that helps to make you feel tired again,72300:35:02.239 --> 00:35:05.320



and then put yourself back to bed. One thing, I72400:35:05.320 --> 00:35:06.920



don't know if there's any science to this, but what72500:35:06.960 --> 00:35:10.719



I used to find when I would have difficulty sleeping,72600:35:10.800 --> 00:35:12.559



if I was lying there for a long time and72700:35:12.559 --> 00:35:14.920



really couldn't sleep, if I took myself into the spare room.72800:35:14.920 --> 00:35:16.400



We always had a spare room made up in our72900:35:16.400 --> 00:35:18.800



house for visitors. If I went in hopped into a73000:35:18.800 --> 00:35:21.159



different bed, I would fall asleep. I don't know what73100:35:21.320 --> 00:35:23.119



it was about that, but if I couldn't sleep, in73200:35:23.159 --> 00:35:24.920



my own bed. I would go and I'd fall asleep73300:35:24.960 --> 00:35:27.159



in another bed. It was just some change of scenery73400:35:27.239 --> 00:35:30.440



or change of pillow or something. So maybe that's something73500:35:30.480 --> 00:35:31.199



you can try as well.73600:35:31.400 --> 00:35:35.039



Okay, Couch, try it well, Cass, thank you, that's so helpful.73700:35:35.400 --> 00:35:37.800



I'm going to go take a nap if it gets73800:35:37.880 --> 00:35:40.960



so helpful. You're listening to Crappy to Happy with Tip73900:35:41.000 --> 00:35:43.719



and Cass. The next episode we're going to be talking74000:35:43.760 --> 00:35:48.320



about self sabotage, a really good one. We'll see you soon.74100:35:54.159 --> 00:35:55.440



Produced by Daves Lensky.74200:35:56.119 --> 00:36:06.199



Audio production by Nicks Later listener