Aug. 13, 2017

The importance of sleep

The importance of sleep
The importance of sleep
Crappy to Happy
The importance of sleep
Apple Podcasts podcast player iconSpotify podcast player iconCastro podcast player iconPocketCasts podcast player iconPodchaser podcast player icon
Apple Podcasts podcast player iconSpotify podcast player iconCastro podcast player iconPocketCasts podcast player iconPodchaser podcast player icon
Season 1

We all know that when we dont get enough sleep, we can feel pretty crappy. Tiff and Cass discuss why sleep is critical for your cognitive performance, mood, health and wellbeing. Find out why you should be taking naps and how drowsy driving is as dangerous as drink driving! Cass will share her best tips for falling asleep more easily and how to create a positive, nourishing sleep routine to give yourself the best chance of getting enough sleep.Connect with Cass:
www.crappytohappypod.comhello@crappytohappypod.com
www.instagram.com/crappytohappypodwww.tiktok.com/crappytohappypod
Join the free 7-day Happiness Challenge:www.cassdunn.com/happiness

Connect with Cass:

www.cassdunn.com
www.instagram.com/cassdunn_xo

Contact Crappy to Happy:

Email: hello@crappytohappypod.com
www.crappytohappypod.com
www.instagram.com/crappytohappypod
www.tiktok.com/@crappytohappypod


Are you a coach, therapist, service provider or solopreneur struggling with self-doubt and imposter syndrome? I'd love to talk to you! (for market research purposes only!)

Book a call with me to share your experience.

Want more great content and less ads?

Upgrade to Paid in the Spotify or Apple podcasts App to get immediate access to "Beyond Happy", the subscriber only podcast featuring bonus content, meditations and more!

Transcript
WEBVTT

1
00:00:02.680 --> 00:00:03.960
A listener production.

2
00:00:13.080 --> 00:00:16.120
Hi, Welcome to Crappy to Happy with Tip and Cass.

3
00:00:16.399 --> 00:00:19.600
Thanks for joining us in this series. We take you

4
00:00:19.679 --> 00:00:23.160
through tips and tools to help you feel less crappy

5
00:00:23.839 --> 00:00:26.920
and much more happy. Last episode we were talking about

6
00:00:26.960 --> 00:00:31.280
emotional eating. This episode, we're going to talk about giving

7
00:00:31.359 --> 00:00:35.479
it arrest. The importance of sleep. This is a huge topic,

8
00:00:35.560 --> 00:00:36.920
isn't it. Cast This is.

9
00:00:36.960 --> 00:00:40.000
Probably one of my most favorite topics ever. Mind you,

10
00:00:40.200 --> 00:00:44.280
I'm a massive sleep evangelist, and I think that we,

11
00:00:44.399 --> 00:00:47.000
or well I know that a lot of people really

12
00:00:47.359 --> 00:00:50.960
really significantly underestimate the importance of sleep for mood and

13
00:00:51.000 --> 00:00:52.439
for health and for all sorts of things which we

14
00:00:52.479 --> 00:00:53.079
will talk about.

15
00:00:53.359 --> 00:00:55.759
How does it make you feel crappy not getting enough sleep?

16
00:00:56.000 --> 00:00:59.119
Wow, that's actually a good question. And we all know

17
00:00:59.200 --> 00:01:01.920
that after just one night, for example, of not getting

18
00:01:02.039 --> 00:01:05.680
enough sleep, that we can feel tired, irritable, and cranky.

19
00:01:05.840 --> 00:01:09.159
And you know it can affect your mood. You know,

20
00:01:09.200 --> 00:01:11.159
you might get tearful, you know, if you've had a

21
00:01:11.159 --> 00:01:13.280
few nights of yeah.

22
00:01:14.680 --> 00:01:16.680
I'm sorry, I don't know where that came from.

23
00:01:17.280 --> 00:01:19.680
When you've had a not enough sleep while because of

24
00:01:19.719 --> 00:01:22.519
pregnancy or your children or whatever, absolutely the thing is

25
00:01:22.519 --> 00:01:26.480
from a psychological perspective, we have always known that sleep

26
00:01:27.680 --> 00:01:31.120
problems are a symptom of mood disorders. So, for example,

27
00:01:31.120 --> 00:01:33.159
when I talk to people and I'm assessing them for

28
00:01:33.239 --> 00:01:35.599
anxiety or depression, one of the questions that we ask

29
00:01:36.239 --> 00:01:38.159
is do you have trouble falling asleep? And do you

30
00:01:38.200 --> 00:01:40.719
have trouble staying asleep? That, like binging awake at two

31
00:01:40.760 --> 00:01:43.959
in the morning, is very symptomatic of mood disorders to

32
00:01:44.000 --> 00:01:46.760
people who are depressed, for example, or are you getting

33
00:01:46.760 --> 00:01:48.920
a lot of sleep but still waking up feeling tired

34
00:01:49.200 --> 00:01:52.879
and not rested. So we've known that sleep problems are

35
00:01:52.920 --> 00:01:56.280
a symptom, but what we know now is that actually

36
00:01:56.319 --> 00:01:58.959
not getting enough sleep or having sleep problems is also

37
00:01:59.000 --> 00:02:03.040
a cause of mood disorders. So if you're chronically sleep deprived,

38
00:02:03.040 --> 00:02:07.560
it can actually lead to anxiety, depression and other issues

39
00:02:07.599 --> 00:02:09.360
like that. So it actually tends to become a really

40
00:02:09.479 --> 00:02:13.560
self reinforcing, like a self perpetuating kind of a cycle,

41
00:02:14.000 --> 00:02:16.199
and a lot of people, again, like when you talk

42
00:02:16.240 --> 00:02:19.639
to people, they don't realize just how important it is

43
00:02:19.680 --> 00:02:23.319
to tackle that sleep issue straight away, to try to

44
00:02:23.360 --> 00:02:28.680
get that sleep, you know, more balanced and you know,

45
00:02:28.879 --> 00:02:29.840
more regular So.

46
00:02:29.879 --> 00:02:32.319
In your practice you are assessing people's sleep when they

47
00:02:32.360 --> 00:02:34.039
come to you and they're, yeah, well I'm not a

48
00:02:34.080 --> 00:02:36.680
sleep doctor, it certainly comes into it.

49
00:02:36.680 --> 00:02:41.199
It's absolutely it's a listed symptom. Wow for you know, depression.

50
00:02:41.680 --> 00:02:45.840
And with that, can it actually affect your brain and

51
00:02:45.919 --> 00:02:49.479
how you think during the day and your cognitive performance?

52
00:02:49.800 --> 00:02:53.639
Like this is fascinating too. So during sleep, your experiences

53
00:02:53.919 --> 00:02:56.039
are laid down into long term memory, so your memory

54
00:02:56.120 --> 00:02:58.759
is formed while you sleep, so you can have problems

55
00:02:58.800 --> 00:03:01.520
with memory if you're not getting enough sleep. You also

56
00:03:01.639 --> 00:03:06.639
experience you know, decline in things like focus and decision making.

57
00:03:07.280 --> 00:03:08.960
You know, we sort of get that. You sort of

58
00:03:09.000 --> 00:03:10.919
know if you're not getting enough sleep. What I would

59
00:03:10.919 --> 00:03:13.240
say is, we know a lot of people. You hear

60
00:03:13.240 --> 00:03:15.479
people say, oh I get by on five hours sleep,

61
00:03:15.560 --> 00:03:17.479
or you know, sleeps for the week, or you can

62
00:03:17.520 --> 00:03:20.360
sleep when you're dead. If you were to put those

63
00:03:20.400 --> 00:03:22.639
people we have done. You know, you put people through

64
00:03:22.759 --> 00:03:26.800
a range of cognitive tests and they perform poorly on

65
00:03:26.879 --> 00:03:30.159
every single aspect of cognitive performance, like they just do not.

66
00:03:30.199 --> 00:03:33.080
They might think they're functioning, but they are absolutely not functioning.

67
00:03:33.080 --> 00:03:36.080
There is a tiny, tiny percentage of the general population

68
00:03:36.680 --> 00:03:39.439
who can get by on, you know, less than five

69
00:03:39.479 --> 00:03:43.159
hours of sleep. I wish I could remember the stat

70
00:03:43.159 --> 00:03:45.360
It's like four percent or something of the general population.

71
00:03:45.400 --> 00:03:49.400
It's a tiny number, so it does affect cognitive performance.

72
00:03:49.919 --> 00:03:54.680
So studies now show that seventeen hours of no sleep

73
00:03:55.240 --> 00:03:58.759
is the equivalent to having a blood alcohol reading of

74
00:03:58.919 --> 00:04:02.599
point oh five. So here in Australia, a point oh

75
00:04:02.680 --> 00:04:05.879
five is our is the limit for drink driving.

76
00:04:05.919 --> 00:04:07.000
You're little bit drunk, don't you?

77
00:04:07.039 --> 00:04:09.520
When you're to keep that in perspective, if you get

78
00:04:09.599 --> 00:04:11.680
up at seven in the morning, go to work all day,

79
00:04:12.240 --> 00:04:16.000
go out at night, even without having anything alcoholic to drink,

80
00:04:16.560 --> 00:04:19.959
by midnight, you're essentially at the equivalent of point oh five.

81
00:04:20.279 --> 00:04:20.759
So scary.

82
00:04:20.759 --> 00:04:24.120
For seventeen hours of no sleep twenty four hours, it

83
00:04:24.160 --> 00:04:27.439
increases two point one. So if you think about people

84
00:04:27.879 --> 00:04:31.319
we truck drivers for example, not that I want to

85
00:04:31.360 --> 00:04:34.839
gang up on truck drivers, but drowsy driving is as

86
00:04:34.839 --> 00:04:36.839
bad as drunk driving, it really is.

87
00:04:37.079 --> 00:04:39.199
And there'd be some moms out there who work all

88
00:04:39.279 --> 00:04:41.560
day and come home and have a sick child and

89
00:04:41.600 --> 00:04:42.680
they're up all night, and.

90
00:04:42.680 --> 00:04:45.759
Oh yeah, there's plenty of people out on the roads

91
00:04:45.759 --> 00:04:49.199
every day who wouldn't realize how dangerous that is. The

92
00:04:49.279 --> 00:04:55.240
drowsy driving thing causes millions of you know, millions thousands

93
00:04:55.240 --> 00:04:56.120
of accidents.

94
00:04:57.160 --> 00:05:00.279
Yeah, so sleep can really affect your brain. Can it

95
00:05:01.079 --> 00:05:03.279
bring on the onset of any sort of brain diseases

96
00:05:03.360 --> 00:05:04.120
or anything like that?

97
00:05:04.399 --> 00:05:08.879
Is there a there's some implication now of sleep disorders

98
00:05:08.959 --> 00:05:11.600
or not, you know, like poor sleep, chronic poor sleep,

99
00:05:12.000 --> 00:05:16.360
and Alzheimer's. So yeah, and they're still you know, that's

100
00:05:16.399 --> 00:05:21.120
all being studied. But lack of sufficient sleep over the

101
00:05:21.120 --> 00:05:25.360
long term increases a particular level of protein in your brain,

102
00:05:25.399 --> 00:05:28.079
which is implicated in Alzheimer's. And so they're working out now.

103
00:05:28.079 --> 00:05:29.839
In fact, I just saw something come out yesterday other

104
00:05:29.920 --> 00:05:34.319
day before about which aspect of sleep seems to be

105
00:05:34.639 --> 00:05:38.639
the critical part. You know, I'm not a sleep scientist,

106
00:05:38.720 --> 00:05:41.079
but they're drilling down into like what is it, which

107
00:05:41.079 --> 00:05:43.439
part of sleep is it that is really important for

108
00:05:44.800 --> 00:05:48.920
that clearing out that protein that's associated with Alzhemer's fascinating,

109
00:05:48.959 --> 00:05:51.079
So your brain clears out. People don't realize that when

110
00:05:51.120 --> 00:05:53.040
you sleep. You think you're just resting your body and

111
00:05:53.040 --> 00:05:55.399
your muscles, and yeah, you know, all of the rest

112
00:05:55.439 --> 00:05:57.480
of it. But actually your brain, it's like putting your

113
00:05:57.480 --> 00:06:02.120
brain through the dishwashers, like reach is clearing out toxins

114
00:06:02.519 --> 00:06:05.480
that develop during the day. Like your brain builds up

115
00:06:05.480 --> 00:06:07.480
toxins all during the day, does it. So when you

116
00:06:07.519 --> 00:06:10.839
sleep there's certain proteins and stuff that are damaging and

117
00:06:11.160 --> 00:06:14.480
when you sleep, they all get kind of washed out. Wow,

118
00:06:14.560 --> 00:06:16.839
so you're not getting enough sleep, You're you're not clearing

119
00:06:16.879 --> 00:06:17.639
out music brain.

120
00:06:17.920 --> 00:06:19.040
Yeah, toxic brain.

121
00:06:19.240 --> 00:06:21.759
Yeah, well you're it's just like eating off dirty dishes. Yeah,

122
00:06:21.800 --> 00:06:24.680
trying to think with the dirty brain. I love that analogy.

123
00:06:25.040 --> 00:06:27.199
And if it's bad for your brain, not sleeping, but

124
00:06:27.319 --> 00:06:29.279
also it can be very bad for your body.

125
00:06:29.000 --> 00:06:31.839
Because you will you all about this, you.

126
00:06:31.800 --> 00:06:35.000
Know, if you don't sleep enough, it ups a stress hormone, cortisole,

127
00:06:35.040 --> 00:06:37.199
which we've been coming back to in nearly.

128
00:06:36.959 --> 00:06:38.800
Every cordisole episode.

129
00:06:38.959 --> 00:06:42.759
Yeah, because cortisole can make you feel really crappy. And

130
00:06:42.800 --> 00:06:45.920
when you have increased cortisole in your system, it can

131
00:06:45.959 --> 00:06:49.319
shut down fat burns. So you get that tired tire

132
00:06:49.439 --> 00:06:52.040
that hangs around your belly, that's stubborn fat that you

133
00:06:52.199 --> 00:06:55.360
just can't move. My husband, he's a shift worker. So

134
00:06:55.399 --> 00:06:58.199
he if he doesn't get enough sleep, and he does

135
00:06:58.480 --> 00:07:01.480
very early mornings for a cock get up, he gets

136
00:07:01.560 --> 00:07:04.079
that tie around his belly, can't shift and even though

137
00:07:04.079 --> 00:07:08.600
he exercises and eats well, it's sleep causing that, and

138
00:07:08.720 --> 00:07:10.360
it can slow down your metabolism.

139
00:07:10.600 --> 00:07:14.279
Yeah, not getting enough sleep has impacts. Also the hormone

140
00:07:14.360 --> 00:07:18.079
levels in your body, So the hormone that's associated with

141
00:07:18.120 --> 00:07:20.959
the feeling full, like the leptin and the gorellin, so

142
00:07:21.120 --> 00:07:23.720
the hormones associated with hunger and fullness, So you feel

143
00:07:23.759 --> 00:07:26.319
more hungry, increased quarters, all, you're more likely to feel

144
00:07:26.360 --> 00:07:29.759
hungry for sugary junk foods. And then your left and

145
00:07:29.800 --> 00:07:32.360
which is what tells you you're full, goes all out

146
00:07:32.399 --> 00:07:34.439
of whack as well, so then you're likely to eat more.

147
00:07:34.519 --> 00:07:38.439
So lack of sleep or chronic sleep deprivation. When I

148
00:07:38.439 --> 00:07:40.399
talk about chronics, people always say, well, how much sleep

149
00:07:40.439 --> 00:07:44.759
is a problem. Pretty much, from four days of five

150
00:07:44.800 --> 00:07:47.199
hours or less sleep, you start seeing some of these

151
00:07:47.240 --> 00:07:52.000
negative consequences. It happens very quickly, these negative consequences. But

152
00:07:52.160 --> 00:07:58.800
so chronic sleep deprivation or interrupted sleep is basically as

153
00:07:58.839 --> 00:08:02.040
big of an implication are as big a risk factor

154
00:08:02.079 --> 00:08:06.040
for obesity as over eating or not exercising. And people don't.

155
00:08:06.040 --> 00:08:07.920
People think I'm going to attack my food and attack

156
00:08:07.920 --> 00:08:09.680
my nutrition, but they're not dealing with.

157
00:08:09.720 --> 00:08:12.120
Sleep recovery, sleep hygiene.

158
00:08:12.160 --> 00:08:14.240
They're up all night, you know, getting up all morning,

159
00:08:14.560 --> 00:08:16.399
or they're trying We see all the time people who

160
00:08:16.439 --> 00:08:19.040
are sleep deprived but trying to fit in their workout

161
00:08:19.079 --> 00:08:19.759
at eleven o'clock.

162
00:08:19.879 --> 00:08:22.720
And what do you say, They go to bed. That's

163
00:08:22.720 --> 00:08:23.720
what we say, you.

164
00:08:23.759 --> 00:08:25.959
Need to go to bed, because that is actually going

165
00:08:26.000 --> 00:08:27.959
to be just as important or more important for your

166
00:08:28.000 --> 00:08:30.480
health and fitness and everything else in your body and

167
00:08:30.519 --> 00:08:33.559
your brain. Have a nap work thirty minute workout in

168
00:08:33.600 --> 00:08:34.279
the middle of the night.

169
00:08:34.480 --> 00:08:37.639
Yeah, we always say that it's fascinating not enough sleep

170
00:08:37.639 --> 00:08:41.360
affect your hormones. But there are other physical downsides to

171
00:08:41.440 --> 00:08:42.720
not getting enough sleep, aren't they.

172
00:08:42.799 --> 00:08:45.720
Well, I think all that hormonal stuff is you know broad,

173
00:08:45.759 --> 00:08:48.279
there's a broad range of issues and so you know,

174
00:08:48.360 --> 00:08:50.840
again without going into the specifics of all of the research,

175
00:08:50.919 --> 00:08:54.799
we know that sleep problems are implicated in high risk

176
00:08:54.840 --> 00:08:57.600
of diabetes, and that's to do with the insulin.

177
00:08:57.240 --> 00:08:58.679
Yeap not cleaning out that blood.

178
00:08:58.720 --> 00:09:03.799
Yeah, higher blood pressure and hypertension, and we've already mentioned

179
00:09:03.799 --> 00:09:07.919
the Alzheimer's. It's actually linked to your longevity. So all

180
00:09:07.960 --> 00:09:10.720
of these health issues and risks associated with not getting

181
00:09:10.759 --> 00:09:13.679
enough sleep. So when you're chronically short changing yourself of sleep,

182
00:09:13.960 --> 00:09:16.000
getting less than say six hours of sleep a night,

183
00:09:16.799 --> 00:09:20.240
you know, we've talked about increased risk of currory heart disease, diabetes,

184
00:09:20.399 --> 00:09:24.480
high blood pressure, obesity, you know, the brain stuff, the Alzheimer's.

185
00:09:25.919 --> 00:09:28.279
Some studies have shown that it increases your risk of

186
00:09:28.279 --> 00:09:30.159
early death by seventeen to twenty four percent.

187
00:09:30.279 --> 00:09:30.720
Wow.

188
00:09:31.279 --> 00:09:34.519
Yeah, it's pretty it's pretty significant when you.

189
00:09:34.480 --> 00:09:38.120
Think about gob smacks like just from not enough enough sleep,

190
00:09:38.399 --> 00:09:41.120
and we've been talking about not enough sleep.

191
00:09:41.159 --> 00:09:43.559
But the other thing is that actually getting too much

192
00:09:43.639 --> 00:09:46.679
sleep also has time to ask you this also has

193
00:09:46.759 --> 00:09:49.240
health implications, So you know, we need to find that

194
00:09:49.279 --> 00:09:51.840
sweet spot. And a lot of people say, well, you know,

195
00:09:51.879 --> 00:09:54.879
how much sleep should I be getting? And for adults

196
00:09:54.960 --> 00:09:57.159
it tends to be between seven and eight hours sleep

197
00:09:57.360 --> 00:10:00.440
over night. Okay, so there's a very small umber of

198
00:10:00.480 --> 00:10:03.679
people who can survive on less, very very small noma.

199
00:10:03.679 --> 00:10:07.720
They're the anomalies. And then you know, some people maybe

200
00:10:08.039 --> 00:10:10.840
between the eight and nine hours, but anything over nine

201
00:10:10.879 --> 00:10:14.279
hours is starting to get create problems as well.

202
00:10:14.360 --> 00:10:17.159
Okay, and I have a question about naps. Does sleep

203
00:10:17.279 --> 00:10:20.639
debt build up? So if I'm deprived the night before

204
00:10:21.000 --> 00:10:23.120
and I can get a ten minute sleep during the day,

205
00:10:23.200 --> 00:10:26.919
say I've got a newborn soon, it's ten minutes here,

206
00:10:27.000 --> 00:10:30.159
twenty minutes there, Does it build up during the day

207
00:10:30.399 --> 00:10:34.799
to back to feeling good or because sometimes I'll have

208
00:10:34.840 --> 00:10:37.200
a long nap and I feel worse and I feel groggy,

209
00:10:37.279 --> 00:10:38.399
So good.

210
00:10:38.279 --> 00:10:41.399
Question that, because yes, having a nap can be really

211
00:10:41.399 --> 00:10:43.840
restorative and it can go some way to reversing some

212
00:10:43.919 --> 00:10:49.000
of these negative consequences. There is the ideal kind of nap.

213
00:10:49.080 --> 00:10:51.200
Link is that and it's found to be twenty minutes.

214
00:10:51.519 --> 00:10:53.480
Is that it? I was so happy to hear that

215
00:10:53.519 --> 00:10:56.679
because I love a nap to and it is a

216
00:10:56.679 --> 00:10:59.440
twenty minute event for me. It is absolutely twenty minutes.

217
00:10:59.440 --> 00:11:01.120
I'm awake and I'm good to go again. It is

218
00:11:01.159 --> 00:11:04.240
literally the power nap. And if you sleep longer than that,

219
00:11:04.639 --> 00:11:07.360
it actually can it puts you into a different sleep

220
00:11:07.399 --> 00:11:09.320
cycle where you can actually wake up feeling well. You know,

221
00:11:09.360 --> 00:11:12.840
when you sleep too long and you're gross yep. So

222
00:11:12.840 --> 00:11:14.320
if you're going to have a nap, you want to

223
00:11:14.320 --> 00:11:16.759
be aiming for that kind of fifty to twenty shuch

224
00:11:16.799 --> 00:11:19.080
a helpful tip, and it is. And this is where

225
00:11:19.159 --> 00:11:21.159
you raise a really good point too, if I'm not

226
00:11:21.159 --> 00:11:24.360
getting enough sleep, because oftentimes when you start talking about

227
00:11:24.360 --> 00:11:27.039
these stats and these problems of not enough sleep, it

228
00:11:27.120 --> 00:11:31.440
really scares people because parents with young babies, or you know,

229
00:11:31.519 --> 00:11:34.279
your husband's a shift worker. Yeah, people say, well, what

230
00:11:34.360 --> 00:11:38.039
do I do? You can, but I think we need

231
00:11:38.120 --> 00:11:40.360
to remember that it can be made up with a nap,

232
00:11:40.679 --> 00:11:42.759
and I think we just need to keep in mind

233
00:11:42.799 --> 00:11:46.240
that the next day, perhaps instead of cleaning the floors

234
00:11:46.600 --> 00:11:48.919
or doing the washing, you need to prioritize that nap,

235
00:11:49.159 --> 00:11:51.120
because that's the big issue with mumps is they say,

236
00:11:51.200 --> 00:11:52.840
but I'm too busy, I've got you know, you tell

237
00:11:52.879 --> 00:11:54.919
me sleep when the baby sleeps, but there's so much

238
00:11:54.960 --> 00:11:57.679
to do. But actually some of that stuff can be

239
00:11:57.759 --> 00:12:02.120
let go because the sleep is such a massive priority issue,

240
00:12:02.480 --> 00:12:03.240
big priority.

241
00:12:03.360 --> 00:12:06.000
Okay, So if you're tired and you're pushing through that

242
00:12:06.120 --> 00:12:09.879
day and you're still at work or you've come home,

243
00:12:09.919 --> 00:12:12.320
you're exhausted and you're picking up work that you didn't

244
00:12:12.360 --> 00:12:15.559
finish in the office. Should you push through or have

245
00:12:15.600 --> 00:12:21.120
an early night? And you know, can it affect your productivity?

246
00:12:21.440 --> 00:12:24.679
Well, absolutely it can, and it can affect your attention

247
00:12:24.759 --> 00:12:27.919
to detail. You're more likely to make mistakes, cut corners,

248
00:12:28.159 --> 00:12:29.679
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.

251
00:12:36.200 --> 00:12:39.759
Yeah. And so obviously there are always going to be

252
00:12:39.799 --> 00:12:41.519
times when you've got that deadline and you have to

253
00:12:41.519 --> 00:12:43.759
push through. But if you don't have to, then you're

254
00:12:43.799 --> 00:12:46.879
probably going to be far more productive and effective because

255
00:12:46.919 --> 00:12:50.480
you're wasting time going back and fixing mistakes later if

256
00:12:50.559 --> 00:12:54.000
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

258
00:12:58.480 --> 00:13:01.320
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
00:13:04.440 --> 00:13:06.879
said that the one thing he would say is that

261
00:13:06.919 --> 00:13:09.879
the most costly or significant mistakes he had ever made

262
00:13:10.000 --> 00:13:13.879
had been really caused by a lack of sleep. In hindsight,

263
00:13:14.399 --> 00:13:16.720
so you can make and you can make of that

264
00:13:16.759 --> 00:13:19.759
what you're will, But you know, in the situation room,

265
00:13:20.279 --> 00:13:22.159
you probably want to make sure that you're getting enough

266
00:13:22.240 --> 00:13:25.799
sleep because of those really costly errors of judgment. And

267
00:13:25.799 --> 00:13:28.159
that applies to all sorts of not just admin errors,

268
00:13:28.159 --> 00:13:31.399
but think about people working in factories and dangerous occupations

269
00:13:31.440 --> 00:13:33.279
and flying planes.

270
00:13:32.919 --> 00:13:34.000
Oh my goodness, you know.

271
00:13:34.320 --> 00:13:38.000
Yeah, And when people are pushing through and short changing sleep,

272
00:13:39.200 --> 00:13:41.759
it's not just them at risk. We're all at risk.

273
00:13:41.960 --> 00:13:44.600
And sleep is really important also, just you know, a

274
00:13:44.639 --> 00:13:49.360
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.

276
00:13:52.919 --> 00:13:56.240
We just don't have those emotional resources available to us

277
00:13:56.360 --> 00:13:57.799
to just manage life.

278
00:13:57.919 --> 00:14:01.039
You're listening to Crappy to Happy with Tipping Cast. After

279
00:14:01.080 --> 00:14:03.519
the break, we're going to come back and give you

280
00:14:03.559 --> 00:14:06.200
some tips on how you can improve your sleep. Stay

281
00:14:06.200 --> 00:14:13.200
with us. You're listening to Crappy to Happy with Tiff

282
00:14:13.200 --> 00:14:16.960
and Cass. We're talking about sleep, what robs you of

283
00:14:17.000 --> 00:14:19.879
a good night's sleep and ways to improve your sleep.

284
00:14:20.039 --> 00:14:22.720
So let's talk about how we can improve our sleep.

285
00:14:22.720 --> 00:14:25.799
And I want to start with talking about smartphones because

286
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

288
00:14:34.519 --> 00:14:37.639
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

312
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,

512
00:25:12.680 --> 00:25:15.960
which leaves us feeling really good. However, a night of

513
00:25:16.200 --> 00:25:19.359
drinking alcohol, like you know, one or two glasses of wine,

514
00:25:19.680 --> 00:25:24.160
will typically only have one or two cycles because initially

515
00:25:24.200 --> 00:25:26.440
we'll go to a deep sleep because the alcohol puts

516
00:25:26.480 --> 00:25:29.839
us into a deep sleep, but as the alcohol wears off,

517
00:25:29.920 --> 00:25:32.880
you wake up, Yeah, and you're robbed of that deep,

518
00:25:32.960 --> 00:25:35.279
deep sleep. So can really affect it.

519
00:25:35.400 --> 00:25:38.240
And it's like that REM sleep, the RABBITI movement sleep,

520
00:25:38.279 --> 00:25:41.680
that is where a lot of this important stuff in

521
00:25:41.720 --> 00:25:45.319
your brain actually happens. So, yeah, you're right. Alcohol will

522
00:25:45.359 --> 00:25:47.880
oftentimes people think that it helps them to relax and

523
00:25:47.920 --> 00:25:50.359
to go to sleep, but then what happens is that

524
00:25:50.400 --> 00:25:52.720
you'll go straight into quite a deep sleep and then

525
00:25:53.079 --> 00:25:56.839
some hours later it sends. It actually triggers an alert system,

526
00:25:56.880 --> 00:25:58.599
so it wakes you up so that you're not getting

527
00:25:58.599 --> 00:26:01.279
that rem sleep. So you know, if you're going to

528
00:26:01.359 --> 00:26:03.240
have a drink, just make sure again that there's a

529
00:26:03.279 --> 00:26:07.599
good It's not like in those last few hours right

530
00:26:07.599 --> 00:26:11.400
before bed, you know, so all the screens and the caffeine,

531
00:26:11.440 --> 00:26:13.640
it's just like making sure that there's a pretty solid

532
00:26:14.240 --> 00:26:17.400
space between any of those activities when you're actually planning

533
00:26:17.440 --> 00:26:19.079
to go to bed and to sleep. Oh, you can

534
00:26:19.079 --> 00:26:20.160
tell us about sugar.

535
00:26:20.319 --> 00:26:23.359
Well, that's just a stimulating you know, chocolate as well.

536
00:26:25.119 --> 00:26:27.160
All these things that we might have as a dessert

537
00:26:27.240 --> 00:26:29.279
or a treat late at night in front of the

538
00:26:29.319 --> 00:26:33.680
TV is quite stimulating. And even I've read some of

539
00:26:33.680 --> 00:26:36.279
my members they have decafs late at night. They love

540
00:26:36.319 --> 00:26:39.319
the taste of coffee, so they have decaf coffee. But

541
00:26:39.400 --> 00:26:41.759
you have to decode your decafs. A lot of decaf

542
00:26:41.880 --> 00:26:44.799
coffee actually has a little bit of coffee in it.

543
00:26:44.839 --> 00:26:46.960
And I know that being pregnant, you have to be

544
00:26:47.039 --> 00:26:50.599
very careful when you're looking into decafs and things like that.

545
00:26:50.680 --> 00:26:53.400
So I would even stay away from decaf coffee late

546
00:26:53.400 --> 00:26:56.440
at night as well. Yeah, and other foods that can

547
00:26:56.480 --> 00:26:59.079
affect spicy and fatty food.

548
00:26:59.119 --> 00:26:59.839
I've heard that too.

549
00:27:00.079 --> 00:27:02.480
They cause heartburn, So that will keep you up and

550
00:27:02.519 --> 00:27:05.480
stop you from falling asleep or wake you up. Food's

551
00:27:05.519 --> 00:27:11.200
containing a chemical called tyramine, which includes like bacon, cheese, nuts,

552
00:27:11.440 --> 00:27:16.279
red wine, can keep us really alert and away. Tyramine

553
00:27:16.319 --> 00:27:20.480
causes the release of ner adrenaline, a brain stimulant yeah,

554
00:27:20.480 --> 00:27:23.039
you can probably tell us more about that. Carbohydrates such

555
00:27:23.039 --> 00:27:26.279
as bread and pasta can have the opposite effect, where

556
00:27:26.319 --> 00:27:29.440
the serotonin release can actually make you more sleepy. But

557
00:27:29.480 --> 00:27:32.759
then eating carbs late at nights sometimes that can impact

558
00:27:32.759 --> 00:27:36.400
your waist, so it's not so good. But also you

559
00:27:36.480 --> 00:27:38.680
have to be really careful of just black black tea

560
00:27:38.799 --> 00:27:41.880
that's got caffeine in it, decaffeinated black tea. It can

561
00:27:41.880 --> 00:27:42.400
be a trap.

562
00:27:42.559 --> 00:27:44.440
Yeah, and look, I've got a friend who she will

563
00:27:44.480 --> 00:27:46.359
have a coffee at nighttime. She says it has no

564
00:27:46.440 --> 00:27:47.160
impact on her.

565
00:27:47.640 --> 00:27:48.440
Like that at all.

566
00:27:48.680 --> 00:27:51.519
It Well, I think it's probably a personal thing.

567
00:27:51.680 --> 00:27:54.599
You have to, like chaffeine sensitivity check.

568
00:27:54.359 --> 00:27:57.519
In yourself what's appropriate. I mean, I would normally say

569
00:27:57.519 --> 00:28:01.799
to people no caffeine after like two pm, because it

570
00:28:01.799 --> 00:28:04.440
gives you like a really nice long window. It gives

571
00:28:04.440 --> 00:28:07.000
plenty of time for that to be metabolized out of

572
00:28:07.000 --> 00:28:09.079
your system. But I know people who will have a

573
00:28:09.119 --> 00:28:12.640
coffee after dinner or a tea black tea after dinner,

574
00:28:12.839 --> 00:28:15.000
and they don't seem to think that it has any

575
00:28:15.039 --> 00:28:16.839
negative effect. So maybe it is a bit of a

576
00:28:16.880 --> 00:28:19.680
personal thing. But maybe it's also that the quality of

577
00:28:19.720 --> 00:28:22.079
sleep's actually being affected without people realizing.

578
00:28:22.400 --> 00:28:26.480
And another thing that can be quite stimulating is working

579
00:28:26.519 --> 00:28:30.960
out late at night. I sometimes it can make you tired,

580
00:28:31.759 --> 00:28:35.000
but not usually. Often I find that it will pump

581
00:28:35.039 --> 00:28:37.680
you out. And a problem for me. My black belt

582
00:28:37.680 --> 00:28:41.200
class is an eight thirty class, and so I was

583
00:28:41.279 --> 00:28:44.759
finding I just couldn't sleep afterwards. So that's why now

584
00:28:44.759 --> 00:28:47.240
I'm like, I'll have to try and change the timetable

585
00:28:47.279 --> 00:28:49.200
there because I'm keeping all my students up with that.

586
00:28:49.559 --> 00:28:51.039
It really is quite stimulating.

587
00:28:51.440 --> 00:28:53.160
I was even finding the same with a yoga class.

588
00:28:53.279 --> 00:28:56.119
Yea yoga late. Yeah, they're late at night, and I

589
00:28:56.200 --> 00:28:59.319
get home and I'm kind of all feeling up and energized.

590
00:29:00.039 --> 00:29:01.680
Which it because.

591
00:29:01.400 --> 00:29:02.880
You know you're working and you want to go to

592
00:29:02.880 --> 00:29:07.599
a class after work, but maybe think about stretching or

593
00:29:07.640 --> 00:29:09.799
doing it from home, or getting up early and doing

594
00:29:09.799 --> 00:29:12.720
a class before work. I'm not sure everyone's got a

595
00:29:12.720 --> 00:29:16.480
different schedule something that really helps me. And it's my

596
00:29:16.559 --> 00:29:20.119
own fault because I have plantation shutters in my bedroom,

597
00:29:20.200 --> 00:29:22.160
so a little bit of light leaks in from the

598
00:29:22.200 --> 00:29:25.519
street at night. It's not complete darkness, and that can

599
00:29:25.559 --> 00:29:29.279
be quite stimulating. But just wearing an eyemask the darkness

600
00:29:29.279 --> 00:29:32.720
can help stimulate the melotone and the sleep hormone Canna. Yeah,

601
00:29:32.759 --> 00:29:35.160
and that's a really simple fix. If you just can't

602
00:29:35.400 --> 00:29:38.759
fix the lighting in your room, that can help. But

603
00:29:38.920 --> 00:29:40.599
do you have any other tips to help us have

604
00:29:40.640 --> 00:29:41.960
a beautiful sleep?

605
00:29:42.640 --> 00:29:45.519
Well, I certainly recommend for people who have difficulty with

606
00:29:45.559 --> 00:29:49.039
sleep to start with, apart from what we've already discussed, obviously,

607
00:29:49.400 --> 00:29:52.799
to have a really consistent sleep and wake time and

608
00:29:52.920 --> 00:29:56.720
bedtime exactly, and make that consistent through out the weekend

609
00:29:56.799 --> 00:30:01.319
as well, because your body responds to a and so

610
00:30:02.160 --> 00:30:03.960
I also say, well, what time do you need to

611
00:30:04.000 --> 00:30:06.559
be up in the morning, because what happens is people

612
00:30:06.599 --> 00:30:08.480
will stay up. You need students, I know the mill

613
00:30:09.160 --> 00:30:11.119
people will stay up in their night hours, so they

614
00:30:11.119 --> 00:30:14.000
step until like ridiculous one o'clock in the morning and

615
00:30:14.079 --> 00:30:15.680
then but they have to be up and they know

616
00:30:15.720 --> 00:30:18.079
they have to be up at six or seven to

617
00:30:18.079 --> 00:30:19.480
get where they need to be. So I say, well,

618
00:30:19.759 --> 00:30:21.880
what's the latest that you need to be out of bed?

619
00:30:22.200 --> 00:30:24.839
And then let's work back what time do you actually

620
00:30:24.880 --> 00:30:28.400
need to be in bed to give yourself the opportunity

621
00:30:29.000 --> 00:30:32.440
for eight hours of sleep, which is the optimal eight

622
00:30:32.440 --> 00:30:35.400
hours sleep and then working back from there. So okay,

623
00:30:35.519 --> 00:30:37.119
so if we've decided that you need to be in

624
00:30:37.160 --> 00:30:39.920
bed at ten, then working back from there, what time

625
00:30:40.000 --> 00:30:42.680
do you need to start shutting down devices, turning off

626
00:30:42.680 --> 00:30:46.119
the TV? What time you know? Then what will you do?

627
00:30:46.279 --> 00:30:50.039
What will be part of your routine, the warm shower,

628
00:30:50.359 --> 00:30:53.359
changing into pajamas so your body knows that it's bedtime,

629
00:30:55.079 --> 00:30:57.000
you know, having the herbal tea or whatever it is,

630
00:30:57.079 --> 00:30:59.839
reading the book. You know, I love to diffuse, we

631
00:30:59.880 --> 00:31:01.880
have and even mentioned I love to diffuse loven to

632
00:31:01.920 --> 00:31:05.039
oil in my ears essential quite calming as well.

633
00:31:05.119 --> 00:31:06.839
I love it in the bath as well, nice.

634
00:31:06.680 --> 00:31:10.160
In the bath as well. And so work backwards and

635
00:31:10.240 --> 00:31:12.960
then you know, if you have to set yourself alarms

636
00:31:13.000 --> 00:31:15.440
and reminders that oh it's time to start winding down

637
00:31:15.440 --> 00:31:18.720
for bed, and then you start taking yourself through that process.

638
00:31:18.880 --> 00:31:22.119
But it's the consistency, because there's no point, you know,

639
00:31:22.240 --> 00:31:24.480
kind of having that consistency all during the week and

640
00:31:24.519 --> 00:31:26.720
then just it all going out the window on the

641
00:31:26.759 --> 00:31:28.640
weekend and you have to get yourself back into.

642
00:31:28.440 --> 00:31:30.839
The relapses a bit, yeah, into.

643
00:31:30.680 --> 00:31:32.359
The routine again on Monday.

644
00:31:32.599 --> 00:31:34.720
That is so helpful and it's amazing that you can

645
00:31:34.759 --> 00:31:38.880
be at home feeling crappy, and really it's just sleep hygiene.

646
00:31:38.880 --> 00:31:41.480
It's just getting your sleep on traps sleep hygene, and

647
00:31:41.519 --> 00:31:46.240
then you feel great and there's resilience, and then yeah,

648
00:31:46.279 --> 00:31:49.000
you might feel like adding in a workout or adding

649
00:31:49.000 --> 00:31:51.960
in addressing your food and what you eating things. But

650
00:31:52.200 --> 00:31:54.599
often people come to us saying, I feel so crappy,

651
00:31:54.599 --> 00:31:57.480
I need a personal trainer, I need to overhaul my diet,

652
00:31:57.599 --> 00:32:01.039
and it can just be this, some more sleep then

653
00:32:01.079 --> 00:32:01.759
you can tackle.

654
00:32:02.119 --> 00:32:04.400
And I always say to people as a good indication

655
00:32:04.480 --> 00:32:06.720
of not getting enough sleep is if you have to

656
00:32:06.759 --> 00:32:08.920
wake up to an alarm every morning, and if you're

657
00:32:08.960 --> 00:32:11.480
pressing snooze on the alarm because you're waking up feeling tired.

658
00:32:11.920 --> 00:32:16.000
I never pretty much never set an alarm. That's amazing,

659
00:32:16.039 --> 00:32:18.720
so I just wake up naturally. I've always been an

660
00:32:18.759 --> 00:32:21.359
early riser, so I know some people are more of

661
00:32:21.359 --> 00:32:24.839
a night our kind of person. But regardless, if you're

662
00:32:24.839 --> 00:32:27.480
getting enough sleep, your body will naturally wake up when

663
00:32:27.480 --> 00:32:30.359
it has had sufficient sleep. So if you're a person

664
00:32:30.400 --> 00:32:32.920
relying on alarm clock, there's a pretty good indication test

665
00:32:33.119 --> 00:32:35.279
that you need to be working backwards and getting into

666
00:32:35.279 --> 00:32:38.279
bed earlier. That's really I've got one more tip for

667
00:32:38.400 --> 00:32:40.359
people who are chronic insomncs, and I know that there

668
00:32:40.359 --> 00:32:42.039
will be one listening right now saying this is all

669
00:32:42.039 --> 00:32:44.119
really well and good, but I've tried all this and

670
00:32:44.160 --> 00:32:48.400
I just cannot sleep. And you know, sometimes people end

671
00:32:48.480 --> 00:32:50.680
up going and taking sleep medication. Things like that we

672
00:32:50.720 --> 00:32:52.279
don't want to talk about. You know, there are those

673
00:32:52.319 --> 00:32:54.960
options out there, But I say to people, if you're

674
00:32:55.000 --> 00:32:57.640
lying in bed and you can't sleep, then it just

675
00:32:57.759 --> 00:33:01.119
focus on resting. Focus on putting your hands on your

676
00:33:01.160 --> 00:33:04.640
belly and feeling the movement of the breath in and

677
00:33:04.680 --> 00:33:06.799
out of your body, and just feel how your body

678
00:33:06.839 --> 00:33:09.680
relaxes and sinks into the bed. Because what most people

679
00:33:09.759 --> 00:33:12.200
do is they wake up and they immediately start going

680
00:33:12.240 --> 00:33:16.359
into stressing about the fact that they're awake, and then

681
00:33:16.680 --> 00:33:19.359
that's angst and that anxiety. They're looking at the clock,

682
00:33:19.400 --> 00:33:21.359
they're counting down the aisles until they have to be out,

683
00:33:21.519 --> 00:33:23.680
anticipating how crappy they're going to feel the next day,

684
00:33:24.079 --> 00:33:26.759
and then that just makes the whole thing worse. So

685
00:33:26.839 --> 00:33:28.680
if you can just focus on the fact that rest

686
00:33:28.759 --> 00:33:33.319
is actually very restorative, same as meditation is very restorative,

687
00:33:33.359 --> 00:33:36.359
So even if you're not sleeping, you're still getting a

688
00:33:36.400 --> 00:33:40.559
whole lot of benefit by resting your body, resting your brain.

689
00:33:40.799 --> 00:33:42.759
And I often find if it happens for me, like

690
00:33:42.839 --> 00:33:44.519
I just do that thing where I just focus on

691
00:33:44.559 --> 00:33:47.720
my breathing. Your brain can't be in two places at once,

692
00:33:47.880 --> 00:33:49.599
so if there's a lot of stuff in your head

693
00:33:50.599 --> 00:33:53.400
and you're focusing on your breathing, it can switch back

694
00:33:53.480 --> 00:33:55.440
and forth. But by focusing on your breathing and the

695
00:33:55.440 --> 00:33:58.359
physical sensation of the breath, your brain literally cannot be

696
00:33:58.440 --> 00:34:00.920
up in your head stressing. You bring it back to

697
00:34:00.960 --> 00:34:03.599
your breath over and over, and I usually find that

698
00:34:03.599 --> 00:34:05.240
that actually helped I just got to sleep.

699
00:34:05.519 --> 00:34:06.440
That is so helpful.

700
00:34:06.920 --> 00:34:08.480
And my daughter is eleven and she's been doing that

701
00:34:08.480 --> 00:34:10.519
since she was five. That's how she gets to sleep

702
00:34:10.519 --> 00:34:12.599
as well. She just focuses on her breathings. Might I

703
00:34:12.639 --> 00:34:16.599
do the breathing thing? Yea, so yeah, So don't stress.

704
00:34:16.639 --> 00:34:17.960
It makes things worse.

705
00:34:17.880 --> 00:34:19.920
Cass, I always wake up in the middle of the night.

706
00:34:20.199 --> 00:34:22.920
So am I better to just lie there and rest

707
00:34:23.119 --> 00:34:25.719
and just concentrate on the resting or should I get

708
00:34:25.800 --> 00:34:28.400
up and do something? Make myself tired and go back

709
00:34:28.400 --> 00:34:28.760
to bed.

710
00:34:29.519 --> 00:34:32.920
I yeah, good question. If you can lie there and

711
00:34:32.960 --> 00:34:34.639
be resting for a while, but you're finding that you're

712
00:34:34.679 --> 00:34:37.280
really you know, you're wide awake and you're not getting sleep,

713
00:34:37.320 --> 00:34:39.199
then sometimes it's actually better to get up and leave

714
00:34:39.239 --> 00:34:41.599
the room, get out of the bedroom, because you don't

715
00:34:41.599 --> 00:34:44.199
want to have that association of being awake in bed.

716
00:34:44.559 --> 00:34:47.360
You want your bed to be associated with rest and sleep,

717
00:34:47.800 --> 00:34:50.079
So going into another room. The key is here not

718
00:34:50.159 --> 00:34:51.800
to go out to another room and turn pick up

719
00:34:51.800 --> 00:34:53.320
your phone or turn on the TV and go.

720
00:34:53.199 --> 00:34:54.360
To the blue line email.

721
00:34:54.440 --> 00:34:58.360
Yeah, but maybe to read a book by a dim light,

722
00:34:59.599 --> 00:35:02.159
do some that helps to make you feel tired again,

723
00:35:02.239 --> 00:35:05.320
and then put yourself back to bed. One thing, I

724
00:35:05.320 --> 00:35:06.920
don't know if there's any science to this, but what

725
00:35:06.960 --> 00:35:10.719
I used to find when I would have difficulty sleeping,

726
00:35:10.800 --> 00:35:12.559
if I was lying there for a long time and

727
00:35:12.559 --> 00:35:14.920
really couldn't sleep, if I took myself into the spare room.

728
00:35:14.920 --> 00:35:16.400
We always had a spare room made up in our

729
00:35:16.400 --> 00:35:18.800
house for visitors. If I went in hopped into a

730
00:35:18.800 --> 00:35:21.159
different bed, I would fall asleep. I don't know what

731
00:35:21.320 --> 00:35:23.119
it was about that, but if I couldn't sleep, in

732
00:35:23.159 --> 00:35:24.920
my own bed. I would go and I'd fall asleep

733
00:35:24.960 --> 00:35:27.159
in another bed. It was just some change of scenery

734
00:35:27.239 --> 00:35:30.440
or change of pillow or something. So maybe that's something

735
00:35:30.480 --> 00:35:31.199
you can try as well.

736
00:35:31.400 --> 00:35:35.039
Okay, Couch, try it well, Cass, thank you, that's so helpful.

737
00:35:35.400 --> 00:35:37.800
I'm going to go take a nap if it gets

738
00:35:37.880 --> 00:35:40.960
so helpful. You're listening to Crappy to Happy with Tip

739
00:35:41.000 --> 00:35:43.719
and Cass. The next episode we're going to be talking

740
00:35:43.760 --> 00:35:48.320
about self sabotage, a really good one. We'll see you soon.

741
00:35:54.159 --> 00:35:55.440
Produced by Daves Lensky.

742
00:35:56.119 --> 00:36:06.199
Audio production by Nicks Later listener