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Speaker 1: This podcast is recorded on gadigal Land Always was, Always

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Speaker 1: will be, Aboriginal Land, Hayticks, I'm Out and this is

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Speaker 1: two broad Chicks, the show that shares life lessons and

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Speaker 1: tips to help make you rich in life. And in

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Speaker 1: today's episode, we are talking nighttime non negotiables and how

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Speaker 1: to enter your sleepy girl era and get your energy

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Speaker 1: back because when you get older, sleep gets harder and

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Speaker 1: we're going to get into it. But it's also how

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Speaker 1: your sleep has become monetized. And what is the scams,

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Speaker 1: the sleepy girl scams that they're saying, no, buy this

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Speaker 1: and you'll actually go to fucking bed, yeah, Or what

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Speaker 1: are the things that actually work that you don't need

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Speaker 1: to be spending your money on to go the fuck

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Speaker 1: to bed. So there's gonna be a little bit of love.

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Speaker 1: Maybe we'll be saying this until mirror.

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Speaker 2: I think we will be.

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Speaker 1: We always are, We always are. These are like therapy

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Speaker 1: sessions for ourselves as well. Honestly, I wouldn't say I'm

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Speaker 1: a good sleeper, but I think it comes down to

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Speaker 1: one main thing in my life, which love him. But

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Speaker 1: women sleep worse when next to a partner, men sleep better. Wow. Yeah,

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Speaker 1: so there was actually a study that came out. I

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Speaker 1: saved it to share on this episode. So studies show

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Speaker 1: that men tend to sleep better when sharing a bed

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Speaker 1: with a partner, while women's sleep quality often gets worse.

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Speaker 1: Researchers from the Journal of Social and Personal Relationships found

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Speaker 1: that women experience more fragmented sleep, take longer to reach

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Speaker 1: a deep sleep, and are more likely to wake up

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Speaker 1: during the night when co sleeping. And this is because

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Speaker 1: women are often unconsciously emotionally monitoring the space, responding to movement,

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Speaker 1: temperature changes, snoring, and even shifts in their partners breathing

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Speaker 1: on mood, and this night shift mode is especially common

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Speaker 1: among women socialized to be caretakers. Meanwhile, men tend to

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Speaker 1: report lower cortisol levels and improve sleep quality when a

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Speaker 1: partner is nearby, gaining a sense of safety or comfort

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Speaker 1: from the closeness. And I'm like, yeah, that checks out.

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Speaker 1: I know you probably don't relate to this. I know you.

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Speaker 3: I can't sleep, I can't sleep unless well not true,

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Speaker 3: but I find it much harder to fall asleep if

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Speaker 3: Chris isn't in the bed, and I'll be like tossing

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Speaker 3: and turning for sometimes hours and then he'll come to

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Speaker 3: bed and I.

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Speaker 1: Fall asleep straight away. See if I feel mean saying this,

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Speaker 1: because like, I'm not going to kick him out.

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Speaker 2: No, but studies show that you're not alone.

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Speaker 1: But I sleep so much fucking better if Rob's away

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Speaker 1: for the week. I miss him when I'm awake. Yeah,

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Speaker 1: but when I'm asleep, I'm having great time. But before

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Speaker 1: we get into the rest of our twitty jack, what

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Speaker 1: is your obsession of the week.

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Speaker 3: My obsession of the week is a book to add

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Speaker 3: to your reading list. I like this and it's Person

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Speaker 3: in Progress by Jemma Spik about best Friends, friend of

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Speaker 3: the Show. If you're a longtime listener of Two Broke Chicks,

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Speaker 3: you've probably heard jem on the pot a few times.

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Speaker 1: And also she is.

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Speaker 3: An incredible podcast host in her own right. You've probably

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Speaker 3: seen her podcast The Psychology of Your Twenties everywhere.

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Speaker 2: She's absolutely killing it. And she just released her.

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Speaker 3: Debut book, And if you are in your twenty years

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Speaker 3: or even beyond, I think because I'm in my thirties

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Speaker 3: and I've gotten a lot of lessons from this book already.

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Speaker 3: This is an incredible book to read because she tackles

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Speaker 3: all things about navigating your twenties from relationships and friendship

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Speaker 3: to self identity, career, ties with your family, and how

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Speaker 3: that can impact your psychology, and it's an incredible read.

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Speaker 1: She also goes into the science behind the quarter life

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Speaker 1: crisis and how to figure out what the fuck you

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Speaker 1: want to do with your life when you're only at

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Speaker 1: the start of your life, which relatable.

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Speaker 2: Honestly, I like that.

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Speaker 1: I like that one. I like that. Okay, my obsession

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Speaker 1: over the week, which I was like, damn, there's some

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Speaker 1: good shit. That's some nice, little sparkly shit to put

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Speaker 1: in your brain because kind of on that note, is

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Speaker 1: so often in our mid twenties, late twenties, early thirties

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Speaker 1: and keep counting right, we think it's too late. Like

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Speaker 1: we will either go to UNI and will be mid

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Speaker 1: course and we'll be like, I don't actually want to

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Speaker 1: study this, be like, do you know what accounting not

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Speaker 1: for me? I want to go be a gardener whatever

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Speaker 1: it is. Like, we often think that once we hit

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Speaker 1: our late twenties or our thirties, it's like, well, that's

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Speaker 1: what we picked, this is what we end up with.

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Speaker 1: That's the cards we've got delt and we've got to

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Speaker 1: play the game with that. And I saw this tweet

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Speaker 1: from a ConA rites and I was like, fuck, that hits.

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Speaker 1: And it says a thirty year old who refuses to

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Speaker 1: learn a new skill because it's too late in life

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Speaker 1: is passing on the opportunity to become a six year

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Speaker 1: old with thirty years of experience. So true, right, Yeah,

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Speaker 1: such good perspective, I know. So it delves into the

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Speaker 1: question sow, what would you want to be sixty years

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Speaker 1: old with with thirty years of experience? Oh?

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Speaker 2: What a skill that I need to pick up?

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Speaker 1: What do you like? What's something that you'd be like,

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Speaker 1: I've got thirty years of experience in peace, I'm going

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Speaker 1: to become a cat behaviorist. And that's just because I'm

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Speaker 1: gonna have cats for like thirty years and I'm just

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Speaker 1: gonna I'm just gonna wear that.

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Speaker 2: So true.

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Speaker 1: I often think like what would I do if I

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Speaker 1: wasn't doing this? That don't scare me, like, not like that.

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Speaker 3: I was just thinking like in another life, like and

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Speaker 3: I feel like I would love to work out like

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Speaker 3: a wombat sanctuary.

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Speaker 1: Oh yes, I could see that. Thirty years of wombats. Yeah,

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Speaker 1: shall we get into a sleepy girl scams. Oh, I

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Speaker 1: actually had a stat I wanted to start this with

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Speaker 1: because if you think it's not important to take a

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Speaker 1: look at your sleep, your bad nighttime routine could literally

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Speaker 1: be killing you. So long term, poor sleep can reduce

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Speaker 1: your lifespan by four point seven years for women and

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Speaker 1: two point four years for men. Why are women always

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Speaker 1: fucking worse off? I know it's because we're carrying the

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Speaker 1: weight of the fucking world on our shoulders, honestly, but yeah,

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Speaker 1: so poor sleep. We gotta go a sleeper otherwise it

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Speaker 1: was in five years. Yeah, that's a long time. This

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Speaker 1: is a life or death situation. Chicks, listen up, strap in,

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Speaker 1: it's important. It is. Your shitty bedtime routine is a

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Speaker 1: life or death situation. Okay, no more doom scrolling before men.

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Speaker 1: As we kind of mentioned at the start of this episode,

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Speaker 1: it's kind of wild how monetized sleep has become, and

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Speaker 1: it's like the capitalism of sleep, and how basically all

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Speaker 1: these products, routine subscriptions have just become this monetized version

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Speaker 1: of selling you sleep, this basic need that we have

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Speaker 1: that is to also combat the multitude of products and

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Speaker 1: capitalism that is stopping us from going to sleep. It's

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Speaker 1: toxic cycle, Telly.

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Speaker 2: It is the sleep economy. It's a real thing.

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Speaker 1: So it's very interesting how rest has become a luxury good.

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Speaker 1: But I wanted to ask the contemporary sleep industry, how

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Speaker 1: much do you think it is worth? Globally? Globally globally?

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Speaker 3: Oh my god, honestly, I don't know. That's okay, like

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Speaker 3: five hundred billion dollars.

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Speaker 1: That's right, that's literally right. The contemporary sleep industry is

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Speaker 1: worth five hundred billion dollars globally. Our need to sleep

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Speaker 1: has been monetized up to five hundred billion dollars. Do

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Speaker 1: you reck at our Caveman ancestry? They were literally slugging

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Speaker 1: it today.

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Speaker 3: They were sleeping with their head on a rock as

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Speaker 3: a pillow, with t Rex banging on the door, and

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Speaker 3: they were Okay.

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Speaker 1: Meanwhile, like the garbage truck's going down the street, and

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Speaker 1: I'm like, howny, Now I can't get back to bed.

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Speaker 1: We've been convinced that our sleep must be hacked or

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Speaker 1: documented or continuously approved. So we're going to start this

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Speaker 1: episode with the sleepy girl scams and the products that

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Speaker 1: you do not need to be buying in order to

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Speaker 1: get a good night's sleep before we get into what

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Speaker 1: you need as a non negotiable to get your sleepy

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Speaker 1: girls sleep. Okay, do you want to hit me with

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Speaker 1: your first one?

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Speaker 2: My first one is the Sleepy Girl mocktail.

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Speaker 1: Oh okay, hit me. Do you remember this? I remember

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Speaker 1: this drink that big, that's never gonna work. You're gonna

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Speaker 1: have to get up to pea exactly.

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Speaker 3: So for anybody who did miss this, this was a

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Speaker 3: viral trend that was making the rounds on TikTok probably

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Speaker 3: a year or two ago now, and it was a

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Speaker 3: mocktail that you drink before bed that contained tart cherry

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Speaker 3: juice one hundred percent tart cherry juice, magnesium and then

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Speaker 3: soda water and essentially cherries and magnesium contain melatonin which

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Speaker 3: helps with sleep. Like a lot of us know this,

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Speaker 3: and it's a delicious little beverage. And my little beverage,

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Speaker 3: I mean large beverage. It's huge that you drink before bed.

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Speaker 3: And there is science that proves that, yes, like the Sleepy.

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Speaker 2: Girl mocktail can work.

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Speaker 3: However, there are so many like teas and seas on

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Speaker 3: how to get the most out of this drink that

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Speaker 3: I personally don't think that it is going to be

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Speaker 3: the cure to your bad sleep schedule, if that's what

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Speaker 3: you're thinking.

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Speaker 1: It's also going to make your need to pee.

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Speaker 3: Exactly, because there are a bunch of different factors that

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Speaker 3: you need to consider to ensure that this actually works

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Speaker 3: as effectively as it's designed, and one of those things

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Speaker 3: is timing, so making sure that you have this drink

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Speaker 3: at least two hours before you go to sleep, and

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Speaker 3: then not drinking anything else because otherwise you're going to

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Speaker 3: be waking up having to pee all night. And then

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Speaker 3: also with the melatonin release, if you supplement.

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Speaker 2: Melatonin too close before you go.

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Speaker 3: To sleep, it actually takes too long for it to

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Speaker 3: work for you to enjoy the benefits when you're sleeping.

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Speaker 1: So that's why sometimes if you take like a.

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Speaker 2: Melotonin supplement or you have a melotone.

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Speaker 3: And drink right before bed, you wake up feeling really groggy,

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Speaker 3: right yeah, because it's by the time it's actually doing

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Speaker 3: the work in your body, it's time to wake up.

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Speaker 2: And you're like, what the hell is going on?

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Speaker 3: So that's like kind of counterintuitive. Also, consistency, if you

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Speaker 3: you know, take a sleeping tablet or have a sleepy

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Speaker 3: girl mockt out one night, Like, that's not going to

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Speaker 3: improve your sleep for the long term because, just like

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Speaker 3: with a lot of things, your sleep hygiene is based

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Speaker 3: on routine, and it takes weeks to do things for

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Speaker 3: it to actually become second nature and for your body

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Speaker 3: to really be like, oh, okay, so this is what's

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Speaker 3: going on.

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Speaker 1: Yeah, and we'll get into like the circadian rhythm and

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Speaker 1: that routine later in the E. But I think that

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Speaker 1: also ties in closely to one that I've recently been trying,

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Speaker 1: which is the lem Me Sleep Gummies. Yeah, and also

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Speaker 1: just sleep gummies and supplements in general. And basically with

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Speaker 1: all my research that I did, it was that these

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Speaker 1: are not the solution. Yeah, So similar to kind of

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Speaker 1: exactly what you're saying is that complements. Whether it's a

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Speaker 1: Sleepy Girl mocktail or a Lemmy Sleep Gummies or whatever

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Speaker 1: it is, these are like short term fixes. For example,

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Speaker 1: if you're jet lagged, the lemm Me Sleep Gummies, I

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Speaker 1: was like, let me sleep right, And then I have

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Speaker 1: had this experience and did I think it worked? Let's

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Speaker 1: break down. So the Lemmy sleep Gummies I ended up

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Speaker 1: buying off Revolve. They were about sixty dollars, and the

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Speaker 1: instructions behind them is to take them thirty minutes before bed.

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Speaker 1: Here's what I love. They're yummy. They're like a little lolly.

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Speaker 1: They are so yum. The first time I took the

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Speaker 1: Lemmy Sleep gummies, I was like doing like the slow

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Speaker 1: blink from eye to eye. Wow, And I was like

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Speaker 1: really fell asleep. And apparently when ROB got into bed,

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Speaker 1: like I didn't even budge. The dreams I had on

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Speaker 1: the Lemmy Sleep Gummies were diabolical. I don't know if

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Speaker 1: other people like this. You and I have discussed it before,

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Speaker 1: but when I have such vivid dreams, I don't feel

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Speaker 1: like I'm getting sleep.

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Speaker 2: No, I don't feel I feel like I'm watching a movie.

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Speaker 1: And like I sometimes become present in my dreams and

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Speaker 1: I'm like, oh, this is a dream. How the fuck

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Speaker 1: do I get out of here? Yeah? Sometimes it's fun

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Speaker 1: because I can literally be like, oh, this is a dream,

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Speaker 1: let's try flying. Yeah, it were, But like the Lemmy

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Speaker 1: sleep dreams, which is also a very common narrative online

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Speaker 1: and on TikTok, you see a lot of people saying

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Speaker 1: that the dreams are crazy. The dreams were crazy. I've

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Speaker 1: heard that and.

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Speaker 3: Also that people wake up like on the hour every

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Speaker 3: hour when they take them.

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Speaker 2: So that's the thing.

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Speaker 3: Like you said you had like a really deep sleep,

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Speaker 3: even though you had vivid dreams. But then I've also

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Speaker 3: heard like quite a few people be like I was

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Speaker 3: waking up every hour.

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Speaker 1: Yeah, but again I woke up and I didn't necessarily

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Speaker 1: feel rested, and I started having this feeling of being like,

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Speaker 1: if I want to get to sleep, I have to

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Speaker 1: take my gummy, which is never going to be a

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Speaker 1: positive routine if you have to rely on some sort

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Speaker 1: of supplement or vitamin or anything in that essence that

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Speaker 1: isn't a naturally produced thing within your body. Like melatonin

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Speaker 1: isn't naturally producing in your body, but if you have

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Speaker 1: to seek that from an external source, your body's never

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Speaker 1: going to produce the amount that it needs naturally. And

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Speaker 1: on the box, it literally says this is not meant

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Speaker 1: for long term use. And I was being like and

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Speaker 1: so like I was taking it wrong, and it just

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Speaker 1: I'm like, Okay, gummies and sleepy Girl mocktails and all

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Speaker 1: these things are being like, here, get your melotonin, girl. Yeah,

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Speaker 1: we need to work on producing this naturally and building

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Speaker 1: the Cicadian rhythm and nighttime bedtime routine that actually lifts

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Speaker 1: your melotonin rather than seeking it from external sources. But

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Speaker 1: my next sleepy girl scam, which is kind of on

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Speaker 1: the similar note, and I think all of these have

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Speaker 1: a very similar theme to them because like all products,

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Speaker 1: good products don't sell your product, they sell your lifestyle.

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Speaker 1: And all of these products are selling you sleep and

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Speaker 1: it is pilo mists. Pilomists to me just never made sense.

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Speaker 1: There's two parts to this because aromatherapy and pilomists are

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Speaker 1: two different things. So aromatherapy is, you know, using oils

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Speaker 1: and lavender and that is a relaxation practice right, whereas

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Speaker 1: pilo mists there's no science to support that sleep mists

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Speaker 1: or pillow mists actually work right, but aromatherapy works right.

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Speaker 1: According to bed Threads, there's no science to back up

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Speaker 1: the effectiveness of sleep sprays. Specifically, there is some research

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Speaker 1: on essential oils and sleep. A twenty twenty study gave

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Speaker 1: lavender oil aromatherapy to menopausal women who were having trouble sleeping.

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Speaker 1: It was discovered that when the women and inhaled the

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Speaker 1: lavender scented steam inhalation, their sleep quality was improved. Here's

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Speaker 1: what I think about that. I think, one, you're taking

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Speaker 1: part in a relaxation ritual inhaling lavender and like oromatherapy,

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Speaker 1: that's relaxing. I don't think sprinting your pillow with a

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Speaker 1: scent is going to make you fall asleep.

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Speaker 3: No, if anything, I do think that, Like, if you're

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Speaker 3: using it as part of your prebed routine to romanticize

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Speaker 3: your bedtime routine, that's something that you genuinely want to do,

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Speaker 3: and you're like, Okay, it's sleep time. I'm going to

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Speaker 3: turn the big light off. I'm going to stop using

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Speaker 3: my devices. I spray my little mist I drink my whatever,

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Speaker 3: and I read my book. And that's telling my body

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Speaker 3: I've done these things, it's bed time.

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Speaker 1: But that's the thing is you're doing that in a

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Speaker 1: routine of the things that actually work.

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Speaker 2: Exactly.

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Speaker 1: It's not because you sprayed a pillow, miss It's because

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Speaker 1: you went off your phone, turned off the light, and

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Speaker 1: read a book exactly. And so if you're going to

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Speaker 1: spend your money on anything, it shouldn't be on the

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Speaker 1: pillow missed. Yeah, I just I don't fuck with it.

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Speaker 1: I don't vibe it. Yeah, it's not for me, it's

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Speaker 1: just not an essential I think if you like it, yeah, sure,

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Speaker 1: But if you want to do that, there is a

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Speaker 1: budget friendly way of doing that. Go on, buy the

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Speaker 1: essential oil, mix it with some water, put it in

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Speaker 1: an old setting spray bottle. There's your pillow miss. Yeah,

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Speaker 1: you don't need to go and spend like there are

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Speaker 1: some pillow miss that is seventy dollars and I'm like,

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Speaker 1: you're taking the pisce.

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Speaker 2: Whoa, it's like more expensive than some perfumes.

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Speaker 3: I wish seriously likes wearing an like.

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Speaker 1: I think that should be illegal. Yeah, I think. I

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Speaker 1: think jail. I actually think it's jail time because like

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Speaker 1: a seventy dollar pillow missed jail.

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Speaker 3: My last Sleepy Girl scam isn't a product, but it

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Speaker 3: is an ethos that we have been told time and

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Speaker 3: time again, and it's the idea that an hour of

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Speaker 3: sleep before midnight is worth two hours after because it's

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Speaker 3: a popular belief, but it's not actually scientifically supported. So

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Speaker 3: while it is true that sleep quality can vary throughout

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Speaker 3: the night, with more non rem or deep sleep occurring

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Speaker 3: earlier in the night, the key is to prioritize getting

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Speaker 3: more sleep overall, and I just think that some people's

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Speaker 3: lifestyles aren't going to be conducive to falling asleep before midnight,

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Speaker 3: like if you're a shift worker one hundred or whatever

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Speaker 3: for a mother or a mom you know, like just

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Speaker 3: I just don't think that that is necessarily true.

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Speaker 1: That mentality that, like I don't know foot if you will,

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Speaker 1: comes from the fact that your earlier hours of sleep

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Speaker 1: are higher quality. Yeah, So like you could go, you

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Speaker 1: could be sleeping from five am to five pm, and

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Speaker 1: your earlier hours are still your more higher quality sleep. Yeah.

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Speaker 1: I think where that notion comes from is the fact

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Speaker 1: that most people of sitting working at are working at

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Speaker 1: a nine to five yeah, and that going to bed

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Speaker 1: before midnight is beneficial. Yeah, but it's not necessarily equal

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Speaker 1: yet more. Yeah, Okay, My last one super quickly is

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Speaker 1: the hatch alarm clock. So I recently looked at how

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Speaker 1: much the Hatch alarm clock is. It's three hundred and

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Speaker 1: ninety seven dollars for an alarm clock. Jail diabolical. A

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Speaker 1: lot of people love it, I know, I know there's

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Speaker 1: a lot of people that love it. And when there

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Speaker 1: are those tiktoks and it's like what's the one thing

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Speaker 1: that you bought that was the best thing you've ever spent. Always,

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Speaker 1: every single time, there is someone in there saying the

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Speaker 1: Hatch alarm clock. But I truly think it's just the

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Speaker 1: TikTok effect. I truly believe the Hatch alarm clock is

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Speaker 1: not worth four hundred dollars because if you want all

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Speaker 1: those pects, there are alarm clocks that do exactly the

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Speaker 1: same thing for fifty dollars. I think it's this one

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Speaker 1: product that goes viral, has a very luck expensive look

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Speaker 1: to it, and basically does the things of a healthy

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Speaker 1: evening routine of putting your phone in another room. You've

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Speaker 1: got an alarm clock, so you've got a bedtime, and

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Speaker 1: you've got a consistent wake up time. It has like

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Speaker 1: a sunrise, so you're getting like natural lighting to wake

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Speaker 1: you up. Like, it's all these things that you don't

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Speaker 1: need to spend four hundred dollars on. Could just open

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Speaker 1: the blands, You could have just opened the blinds, baby girl,

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Speaker 1: That'll save you five billion dollars. Yeah apparently, yeah, but yeah,

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Speaker 1: that's my other one that I'm like, I'm probably going

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Speaker 1: to raffle some feathers with that, but the hatch alarm clock.

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Speaker 1: I was close at one point too. Shall we get

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Speaker 1: in two our nighttime non negotiables? Yish Okay, So I

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Speaker 1: think we've kind of you mentioned and touched on this

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Speaker 1: before about routine and your circadian rhythm. But when I

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Speaker 1: was doing research for this episode, maybe this came up

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Speaker 1: a lot for you. But it was Pavlov's dog. Yeah,

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Speaker 1: that's one of the things in mind too. Yeah, so

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Speaker 1: maybe you have heard of this, maybe you haven't, maybe

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Speaker 1: you've only heard about it from the office. But if

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Speaker 1: we're talking about your brain, it loves patterns. It's a

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Speaker 1: slut for a pattern. And if you have heard of

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Speaker 1: Pavlov's dog, in case you missed psychology class, Pavlov rang

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Speaker 1: a bell every time he fed his dog. Eventually the

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Speaker 1: dog started drooling at just the sound of the bell.

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Speaker 1: And that's that's on conditioning maybe, and your brain works

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Speaker 1: the exact same way when it comes to sleep or

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Speaker 1: other routines. Your circadian rhythm is basically your body's internal clock,

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Speaker 1: and it loves consistency. But if your bedtime changes every night,

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Speaker 1: if you scroll until one am, your brain is like

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Speaker 1: is a party time or is it sleep time? Yeah?

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Speaker 1: What are we doing. I'm confused, and that's no wonder

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Speaker 1: why you wake up feeling wrecked. And so the fix

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Speaker 1: is to treat your nighttime non negotiables as your bell

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Speaker 1: and do the same sequence of things each night. And

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Speaker 1: we're going to get into our sequence or our non

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Speaker 1: negotiables so that you're like little Pavlov's puppy. You treat

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Speaker 1: yourself like a little puppy dog and build your bell.

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Speaker 1: You know, and I know as well. A lot of

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Speaker 1: these things we already know. We know, putting our fucking

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Speaker 1: phone down or going a bet at the same time

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Speaker 1: or whatever it is. We know these things, but what

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Speaker 1: can be really difficult is to start or stay consistent.

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Speaker 1: So maybe look at this and set it as like

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Speaker 1: a challenge for seven days, have like a little science

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Speaker 1: experiment and you're the guinea pig, and treat your non

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Speaker 1: negotiables as your bell. Yeah, so, Sally, hit me, what's

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Speaker 1: your non negotiabaga?

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Speaker 3: Okay, my absolute non negotiable in my nighttime routine is

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Speaker 3: a shower.

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Speaker 1: Oh yes, I knew you were going to say this,

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00:22:59,640 --> 00:23:02,720
Speaker 1: so I did put it in mind, and you know

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Speaker 1: that TikTok.

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Speaker 3: That's like if you're coming home from the club and

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Speaker 3: not doing your skincare.

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Speaker 1: What are you doing?

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00:23:08,440 --> 00:23:10,560
Speaker 3: And then it's like all the girls like doing cartwheels

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Speaker 3: while eating a six pack nugget.

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Speaker 1: I know that, like the like that's annoying being like.

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Speaker 3: What you're not like sharing and doing your skincare every night,

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Speaker 3: like even if you go to the club.

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Speaker 1: But honestly, I at least a shower. Yeah, you don't

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Speaker 1: have to do the twelve step skincare routine.

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Speaker 3: Honestly, just take your makeup off. But I cannot sleep

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Speaker 3: or have a good night sleep if I haven't showered. Yeah,

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Speaker 3: that is an absolute non negotiable for me. And I

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Speaker 3: know some people prefer to shower in the morning.

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Speaker 1: They used to be that gil Like.

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Speaker 3: They say that it refreshes them and wakes them up,

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Speaker 3: and there are pros to both, so you know, there's

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Speaker 3: nothing wrong with it. But for me personally, I have

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Speaker 3: to have a shower to be able to go to sleep.

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Speaker 1: It's a purpose, it's the purpose of what that shower is.

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Speaker 1: And I was watching a video of this guy one

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Speaker 1: it was the fact that your morning shower should be

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Speaker 1: cold because it wakes up your adrenaline and starts your

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Speaker 1: energy for the day, and your evening shower should be warm,

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Speaker 1: relaxing and in dim lighting because it signals to your

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Speaker 1: body that it's bedtime exactly.

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Speaker 3: And I think it's a good full stop on the

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Speaker 3: day and gives you an opportunity to physically wash away

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Speaker 3: the day and be like, Okay, it's bed time. Now,

432
00:24:26,200 --> 00:24:28,880
Speaker 3: put your beautiful jarmies on, do your skincare, hop into

433
00:24:28,880 --> 00:24:32,400
Speaker 3: bed all clean and fresh. Like I cannot get into

434
00:24:32,440 --> 00:24:35,480
Speaker 3: bed with the thought of them being like outside journal

435
00:24:35,560 --> 00:24:35,760
Speaker 3: on me.

436
00:24:36,080 --> 00:24:37,679
Speaker 1: I'm about to blow your mind. It's just not the

437
00:24:37,920 --> 00:24:39,800
Speaker 1: I was going to buy this for you as a present,

438
00:24:40,119 --> 00:24:41,359
Speaker 1: but I think I'm just going to tell you what

439
00:24:41,400 --> 00:24:42,679
Speaker 1: it is. What is I'll still get it for you

440
00:24:42,680 --> 00:24:46,399
Speaker 1: as a present, a waterproof shower lamp. It was thirty

441
00:24:46,480 --> 00:24:52,640
Speaker 1: dollars and this has completely changed my evening shower routine

442
00:24:53,200 --> 00:24:58,199
Speaker 1: because no, because there is no big light and it

443
00:24:58,320 --> 00:25:02,320
Speaker 1: is just the most like room man tick, gentle way

444
00:25:03,040 --> 00:25:07,320
Speaker 1: to have a shower. Yeah. Wow, it's just so much

445
00:25:07,440 --> 00:25:10,960
Speaker 1: nicer and it's waterproof. You can dim it, you can

446
00:25:11,000 --> 00:25:14,439
Speaker 1: put it lighter, darker. That's literally a definition of dimming.

447
00:25:14,520 --> 00:25:17,640
Speaker 1: Great job addicts. Yeah, but that is like my one

448
00:25:17,680 --> 00:25:20,000
Speaker 1: hundred percent product recommendation for an evening shower.

449
00:25:20,400 --> 00:25:24,360
Speaker 3: Yeah, and also because we know that bright light and

450
00:25:25,359 --> 00:25:28,159
Speaker 3: you know, screens and stuff like that is going to

451
00:25:28,240 --> 00:25:29,840
Speaker 3: keep you awake for longer.

452
00:25:30,200 --> 00:25:31,600
Speaker 2: So that also is helping with.

453
00:25:31,680 --> 00:25:34,320
Speaker 1: That bedtime and winding down routine, which I love.

454
00:25:34,720 --> 00:25:37,560
Speaker 3: But I did see in an article by the Sleep

455
00:25:37,600 --> 00:25:41,159
Speaker 3: Foundation they said that your body cooling down after a

456
00:25:41,200 --> 00:25:45,879
Speaker 3: warm shower is also conducive to melotonin release, which helps

457
00:25:45,880 --> 00:25:49,640
Speaker 3: you for free melatonin. Bitch, Yeah, I feel like all

458
00:25:49,680 --> 00:25:51,520
Speaker 3: of these tips are free melotone. And that were like,

459
00:25:51,560 --> 00:25:55,000
Speaker 3: put down the cocktail, put down the gummies, get you

460
00:25:55,119 --> 00:25:56,040
Speaker 3: have a warm shower.

461
00:25:56,119 --> 00:26:00,480
Speaker 1: I guess what it's free? Okay, my nighttime none agole

462
00:26:01,160 --> 00:26:06,680
Speaker 1: is bedroom environment. So according to doctor Peter Tierney, bedroom

463
00:26:06,800 --> 00:26:11,000
Speaker 1: environment is the second most positive contributor to sleep, behind

464
00:26:11,080 --> 00:26:15,200
Speaker 1: consistent wake and bedtime. So like having a consistent bedtime

465
00:26:15,240 --> 00:26:16,800
Speaker 1: and wake up time, that's the best thing you can

466
00:26:16,840 --> 00:26:18,760
Speaker 1: do if you sleep. We know that it's boring, we

467
00:26:18,760 --> 00:26:22,840
Speaker 1: won't touch on it. Yeah, but your bedroom and your

468
00:26:23,000 --> 00:26:25,880
Speaker 1: environment of where you go to sleep is the second

469
00:26:25,960 --> 00:26:29,440
Speaker 1: most important thing to getting a good night's sleep. And

470
00:26:29,520 --> 00:26:32,719
Speaker 1: fuck me if it's not wrong. And we've said this before.

471
00:26:32,840 --> 00:26:35,960
Speaker 1: If there is one thing in your life that you're

472
00:26:36,040 --> 00:26:38,320
Speaker 1: going to spend a shit ton of money on, it

473
00:26:38,480 --> 00:26:41,880
Speaker 1: has to be your bed. That is where you spend

474
00:26:42,080 --> 00:26:45,000
Speaker 1: I think on average, in a human's lifetime, you spend

475
00:26:45,000 --> 00:26:49,440
Speaker 1: twenty six years in bed. That for me, you're spending

476
00:26:50,080 --> 00:26:53,080
Speaker 1: three hundred and sixty five days a year in your bed,

477
00:26:53,480 --> 00:26:56,399
Speaker 1: give or take travel or having a sleepover, a slamber

478
00:26:56,440 --> 00:27:00,880
Speaker 1: party at someone's house. Right that, I truly do believe

479
00:27:01,240 --> 00:27:05,600
Speaker 1: that you can never ever go wrong investing in a

480
00:27:05,640 --> 00:27:10,720
Speaker 1: good fucking quality mattress, in good bedding and like good

481
00:27:10,840 --> 00:27:15,600
Speaker 1: flanelette or cotton or linen sheets, a good pillow, and

482
00:27:15,720 --> 00:27:20,359
Speaker 1: of course snugly pajamas. Yeah, but as well, these things

483
00:27:20,440 --> 00:27:23,119
Speaker 1: don't have to cost a lot of money. So for example,

484
00:27:23,800 --> 00:27:27,120
Speaker 1: if you are looking for good quality pajamas, I literally

485
00:27:27,160 --> 00:27:30,960
Speaker 1: got a set one hundred percent cotton flanelette pajamas from

486
00:27:31,080 --> 00:27:34,160
Speaker 1: Aldi for thirteen dollars. Or you could go to Bed

487
00:27:34,200 --> 00:27:37,360
Speaker 1: Bathroom Table they've got their like viral pajamas that are

488
00:27:37,359 --> 00:27:40,880
Speaker 1: also one hundred percent flanelette cotton fifty four ninety five

489
00:27:41,040 --> 00:27:43,280
Speaker 1: I believe fifty five dollars when they're on sale. I

490
00:27:43,280 --> 00:27:45,439
Speaker 1: think they're sixty dollars when they're not on sale, so

491
00:27:45,480 --> 00:27:47,560
Speaker 1: it's thirty dollars for the top, thirty dollars for the bottom.

492
00:27:47,680 --> 00:27:50,879
Speaker 1: There are so many places you can find good quality pajamas. Then, also,

493
00:27:50,960 --> 00:27:53,919
Speaker 1: we have end of financial year coming up. That is

494
00:27:53,960 --> 00:27:57,199
Speaker 1: the time girls like if you're thinking, yeah, do.

495
00:27:57,200 --> 00:27:57,480
Speaker 3: You know what?

496
00:27:57,520 --> 00:27:59,600
Speaker 1: I am still sleeping on the same mattress that I

497
00:27:59,680 --> 00:28:02,280
Speaker 1: used to my high school boyfriend on. It's time to

498
00:28:02,400 --> 00:28:09,320
Speaker 1: get a new mattress. Fuck and some stage. No, we're

499
00:28:09,359 --> 00:28:12,359
Speaker 1: getting a new mattress. We don't need the sage, just

500
00:28:12,400 --> 00:28:16,920
Speaker 1: for the bed frame. Get in a bed frame. It's

501
00:28:16,960 --> 00:28:21,640
Speaker 1: time to get It's time to upgrade. Okay, going upgrading

502
00:28:21,680 --> 00:28:23,040
Speaker 1: your bed is the best thing you can do in

503
00:28:23,040 --> 00:28:25,000
Speaker 1: your twenties. No, I'm not lying.

504
00:28:25,080 --> 00:28:25,760
Speaker 2: There, I said it.

505
00:28:25,800 --> 00:28:28,399
Speaker 1: There, I said it. Okay, there are a lot of

506
00:28:28,440 --> 00:28:30,000
Speaker 1: things that are good for you in your twenties, and

507
00:28:30,000 --> 00:28:32,000
Speaker 1: getting a new bed is one of them. Okay.

508
00:28:32,280 --> 00:28:37,240
Speaker 3: My next non negotiable is similar to your environment, except

509
00:28:37,359 --> 00:28:38,880
Speaker 3: it is tidy your space.

510
00:28:39,080 --> 00:28:41,040
Speaker 1: Okay. I knew you were going to do this one again,

511
00:28:41,080 --> 00:28:43,400
Speaker 1: so I didn't. I didn't touch it.

512
00:28:43,520 --> 00:28:47,080
Speaker 3: We've had enough sleepovers that we know each other's routine.

513
00:28:47,120 --> 00:28:48,240
Speaker 3: Oh yeah, down, pat.

514
00:28:48,400 --> 00:28:48,800
Speaker 1: Yeah.

515
00:28:48,840 --> 00:28:52,440
Speaker 3: So I'm not saying that my apartment is spotless single.

516
00:28:52,200 --> 00:28:53,640
Speaker 2: Night go to bed.

517
00:28:53,920 --> 00:28:57,520
Speaker 1: Sales apartment is spotless every night before she goes to bed.

518
00:28:57,640 --> 00:28:59,680
Speaker 3: But I can't go to sleep if the sink is

519
00:28:59,720 --> 00:29:02,719
Speaker 3: full of dishes or there's recycling that I need to

520
00:29:02,800 --> 00:29:07,440
Speaker 3: take down. And people with messy rooms are more likely

521
00:29:07,600 --> 00:29:11,280
Speaker 3: to have poor sleep according to Science. Yes, yeah so,

522
00:29:11,680 --> 00:29:14,720
Speaker 3: according to an article published in Science Daily, people with

523
00:29:14,760 --> 00:29:18,320
Speaker 3: clouded bedrooms have more trouble getting enough sleep. And there's

524
00:29:18,320 --> 00:29:23,600
Speaker 3: been ties to people who have hoarding habits and poor sleep.

525
00:29:23,920 --> 00:29:26,280
Speaker 3: And it makes sense because a lot of the time

526
00:29:26,600 --> 00:29:28,440
Speaker 3: mess is a result of.

527
00:29:28,360 --> 00:29:32,840
Speaker 1: Stress, and as a messy girl can confirm because the

528
00:29:32,880 --> 00:29:35,520
Speaker 1: only way you stop being a messy girl is kind

529
00:29:35,520 --> 00:29:37,080
Speaker 1: of like when you go to the gym. You know

530
00:29:37,080 --> 00:29:39,760
Speaker 1: how you go to the gym and you do workout

531
00:29:39,800 --> 00:29:41,720
Speaker 1: and you leave and you feel good. You're like, fuck,

532
00:29:41,720 --> 00:29:45,400
Speaker 1: that are right. That's what it's like when the clean

533
00:29:45,440 --> 00:29:47,360
Speaker 1: people tell you how much nicer it is to have

534
00:29:47,400 --> 00:29:49,360
Speaker 1: a clean apartment. Then you go to bed and you

535
00:29:49,400 --> 00:29:52,520
Speaker 1: have a clean apartment, You're like, fuck, they're right. And

536
00:29:52,560 --> 00:29:55,160
Speaker 1: that's the thing is you start getting addicted to how

537
00:29:55,160 --> 00:29:57,640
Speaker 1: good it feels having a nice light space, and you

538
00:29:57,680 --> 00:30:01,400
Speaker 1: know what the thing is because I I also would

539
00:30:01,400 --> 00:30:03,640
Speaker 1: find it unrelatable when people be like, I have to

540
00:30:03,640 --> 00:30:05,200
Speaker 1: clean my room before bet, I have to have a

541
00:30:05,240 --> 00:30:08,600
Speaker 1: clean space. And I think what misses in that conversation

542
00:30:08,720 --> 00:30:12,640
Speaker 1: sometimes is we're fucking tired, like you'r five to nine

543
00:30:12,880 --> 00:30:18,240
Speaker 1: is so exhausting that like you can barely sometimes muster

544
00:30:18,320 --> 00:30:21,719
Speaker 1: the energy to brush your teeth. But the thing that

545
00:30:22,000 --> 00:30:25,320
Speaker 1: notched in my brain that made me be like do

546
00:30:25,480 --> 00:30:28,920
Speaker 1: it is one, not only is it a lot nicer

547
00:30:29,120 --> 00:30:32,320
Speaker 1: getting into bed and having a lighter space, that's how

548
00:30:32,320 --> 00:30:34,440
Speaker 1: you have to look at it. But two is if

549
00:30:34,480 --> 00:30:36,440
Speaker 1: you don't do it now, it's still going to be

550
00:30:36,480 --> 00:30:39,160
Speaker 1: there in the morning, and that is the worst way

551
00:30:39,240 --> 00:30:40,240
Speaker 1: to start your day.

552
00:30:40,640 --> 00:30:41,120
Speaker 2: Yeah.

553
00:30:41,160 --> 00:30:44,560
Speaker 1: Absolutely, we always say the closing shift and do it

554
00:30:44,600 --> 00:30:48,360
Speaker 1: before you have your shower. Do it before you have

555
00:30:48,440 --> 00:30:50,920
Speaker 1: the shower and put your arms on. You're not allowed

556
00:30:50,920 --> 00:30:52,400
Speaker 1: to clean in your jarmis.

557
00:30:52,120 --> 00:30:55,080
Speaker 3: You can't go down to the bin room or take

558
00:30:55,120 --> 00:30:58,520
Speaker 3: shit to the bin in your pajamas like that is

559
00:30:58,880 --> 00:30:59,840
Speaker 3: against the law.

560
00:31:00,040 --> 00:31:02,560
Speaker 1: It's against the law. That is also illegal. Yeah, I've

561
00:31:02,560 --> 00:31:06,360
Speaker 1: got two more non negotiables, but I'm also betting that

562
00:31:06,520 --> 00:31:09,960
Speaker 1: one of these is your final non negotiable, so I'm

563
00:31:10,000 --> 00:31:12,440
Speaker 1: not gonna go with that one. But my final one

564
00:31:12,920 --> 00:31:19,160
Speaker 1: is light exposure. For sleepy girls, the big light is illegal,

565
00:31:19,400 --> 00:31:23,760
Speaker 1: so the best light for sleep is red, orange, and yellow,

566
00:31:24,040 --> 00:31:28,880
Speaker 1: so your warm lights. So your phone is blue light.

567
00:31:29,480 --> 00:31:34,040
Speaker 1: And new research finds that every hour of screen time

568
00:31:34,240 --> 00:31:37,560
Speaker 1: in bed is linked to twenty four fewer minutes of

569
00:31:37,640 --> 00:31:42,560
Speaker 1: sleep and a fifty nine percent higher risk of insomnia.

570
00:31:42,960 --> 00:31:43,200
Speaker 3: Shit.

571
00:31:43,520 --> 00:31:46,120
Speaker 1: Bringing it back to the M word is that red

572
00:31:46,200 --> 00:31:52,120
Speaker 1: light promotes melatonin production and blue light suppresses melatonin production.

573
00:31:52,640 --> 00:31:55,920
Speaker 1: I too struggle to not go on my phone, but

574
00:31:55,960 --> 00:31:58,960
Speaker 1: I've basically been sitting here being like, every minute I'm

575
00:31:59,000 --> 00:32:03,400
Speaker 1: on this, I am sacrificing. I am making a conscious decision.

576
00:32:03,760 --> 00:32:05,760
Speaker 1: But it's the quality of the sleep.

577
00:32:05,800 --> 00:32:08,360
Speaker 3: And unless you're using something that's actually tracking the quality

578
00:32:08,400 --> 00:32:10,840
Speaker 3: of your sleep, you don't really know how long you've

579
00:32:10,880 --> 00:32:13,440
Speaker 3: spent in those different sleep cycles. So even if you

580
00:32:13,480 --> 00:32:17,120
Speaker 3: still slept eight hours, the actual quality of your sleep

581
00:32:17,360 --> 00:32:19,120
Speaker 3: might not be as good as it would have been

582
00:32:19,240 --> 00:32:20,720
Speaker 3: if you stopped using your.

583
00:32:20,600 --> 00:32:23,080
Speaker 1: Phone truly and just put it in the living room,

584
00:32:23,320 --> 00:32:26,280
Speaker 1: like just know yourself. I know myself and I know

585
00:32:26,360 --> 00:32:28,480
Speaker 1: that if it's next to me in bed, I'm gonna

586
00:32:28,480 --> 00:32:30,840
Speaker 1: pick it up. Yeah, So putting it in a different

587
00:32:30,920 --> 00:32:34,080
Speaker 1: room and investing in an alarm clock or I have

588
00:32:34,280 --> 00:32:38,160
Speaker 1: like an Alexa Dot. It was twenty dollars. It plays

589
00:32:38,160 --> 00:32:40,400
Speaker 1: a little chirpy bird in the morning whenever I set

590
00:32:40,400 --> 00:32:43,520
Speaker 1: an alarm for it. And the other part that is

591
00:32:43,560 --> 00:32:48,560
Speaker 1: affordable is the lamp. You can get smart bulbs for

592
00:32:49,360 --> 00:32:52,600
Speaker 1: fifteen dollars, which you do control with your phone, but

593
00:32:53,320 --> 00:32:54,960
Speaker 1: you can set it and then leave your phone in

594
00:32:54,960 --> 00:32:58,880
Speaker 1: the other room and putting it on a timer and

595
00:32:59,000 --> 00:33:03,800
Speaker 1: on a red line. It will transform your life like

596
00:33:03,960 --> 00:33:07,200
Speaker 1: it is, and it's sexy. It is. It is a

597
00:33:07,320 --> 00:33:11,520
Speaker 1: bit sexy putting down me, yeah, in the red lights

598
00:33:11,560 --> 00:33:15,040
Speaker 1: on and you go to bed and your sleep story

599
00:33:15,120 --> 00:33:17,560
Speaker 1: starts playing. Take it away, Sally.

600
00:33:19,920 --> 00:33:23,920
Speaker 3: I do, because of course, that is our final non

601
00:33:23,920 --> 00:33:27,080
Speaker 3: negotiable that I won't wax away and on too long,

602
00:33:27,200 --> 00:33:29,360
Speaker 3: because we have mentioned it a few times on the podcast,

603
00:33:29,400 --> 00:33:34,280
Speaker 3: because Alex and I absolutely cannot fall asleep unless we

604
00:33:34,400 --> 00:33:41,120
Speaker 3: have some sort of audiobook, sound AMR, soundscape or podcast

605
00:33:41,480 --> 00:33:43,320
Speaker 3: of some kind in our ears.

606
00:33:43,400 --> 00:33:44,920
Speaker 2: And if you have a busy brain.

607
00:33:45,520 --> 00:33:48,240
Speaker 3: I honestly do think that one of the absolute non

608
00:33:48,280 --> 00:33:51,760
Speaker 3: negotiables you need to fall asleep is something to listen to,

609
00:33:53,360 --> 00:33:55,560
Speaker 3: because I find that a lot of the time if

610
00:33:55,600 --> 00:33:58,640
Speaker 3: I don't have anything that my brain can focus on

611
00:33:58,680 --> 00:34:02,280
Speaker 3: that isn't related to my life and my to do

612
00:34:02,360 --> 00:34:04,479
Speaker 3: lists that I have to do the next day or

613
00:34:04,640 --> 00:34:06,640
Speaker 3: where my birth certificate is, then.

614
00:34:06,560 --> 00:34:08,239
Speaker 1: I will not be able to fall asleep.

615
00:34:09,040 --> 00:34:11,680
Speaker 3: And I think the key is finding something that is

616
00:34:12,080 --> 00:34:16,400
Speaker 3: relaxing and works for you. It could be rain sounds,

617
00:34:16,440 --> 00:34:19,120
Speaker 3: it could be a sleep story, or it could be

618
00:34:19,280 --> 00:34:21,120
Speaker 3: a relaxing podcast.

619
00:34:21,800 --> 00:34:23,440
Speaker 1: I think it really does vary.

620
00:34:23,800 --> 00:34:26,959
Speaker 3: Depending on what you're interested in, but a core part

621
00:34:26,960 --> 00:34:29,440
Speaker 3: of that is setting a timer and making sure that

622
00:34:29,520 --> 00:34:31,759
Speaker 3: it turns off at the end of the chapter or

623
00:34:31,800 --> 00:34:34,840
Speaker 3: after an hour or whatever it is, because these things

624
00:34:34,960 --> 00:34:38,480
Speaker 3: can help you fall asleep, But there have also been

625
00:34:38,520 --> 00:34:40,839
Speaker 3: studies done that if you're listening to it all night,

626
00:34:40,960 --> 00:34:43,280
Speaker 3: it can impact the quality of your sleep.

627
00:34:43,480 --> 00:34:47,040
Speaker 1: It's happened in a sleep time on it. I had

628
00:34:47,080 --> 00:34:51,120
Speaker 1: my lovely little sleep story going and then I had Hey,

629
00:34:51,239 --> 00:34:53,000
Speaker 1: chicks is sound?

630
00:34:53,080 --> 00:34:56,400
Speaker 3: I'm like everywhere totally no, I feel the same, and

631
00:34:56,440 --> 00:34:59,520
Speaker 3: I have this when I've been listening to a podcast

632
00:34:59,600 --> 00:35:02,000
Speaker 3: and I gets woken up by the ads. It's like

633
00:35:02,120 --> 00:35:04,640
Speaker 3: the change in the room. Yes, I get triggered by

634
00:35:04,640 --> 00:35:06,600
Speaker 3: the sound of the ad and I wake up. And

635
00:35:06,640 --> 00:35:08,279
Speaker 3: a lot of the time it's about like if I'm

636
00:35:08,280 --> 00:35:12,120
Speaker 3: listening to an American podcast, it's about data breaches and security.

637
00:35:11,920 --> 00:35:13,319
Speaker 1: And that's really stressful.

638
00:35:13,640 --> 00:35:17,520
Speaker 3: Yeah, even like just knowing what you're listening to, but

639
00:35:17,640 --> 00:35:20,080
Speaker 3: stending that time is really important to ensure that your

640
00:35:20,080 --> 00:35:23,680
Speaker 3: sleep high jen is high quality throughout the rest of

641
00:35:23,680 --> 00:35:25,680
Speaker 3: the night. But that is an absolute non negotiable to

642
00:35:25,719 --> 00:35:26,400
Speaker 3: fall asleep.

643
00:35:26,560 --> 00:35:29,719
Speaker 1: On that note, and to wrap, I do think we

644
00:35:29,800 --> 00:35:32,520
Speaker 1: need to address the fact that one of the hardest

645
00:35:32,560 --> 00:35:36,600
Speaker 1: and biggest inhibitors to getting sleep, especially as an adult,

646
00:35:36,760 --> 00:35:40,960
Speaker 1: is our ability to overthink and anxiety. And I know

647
00:35:41,040 --> 00:35:42,799
Speaker 1: you do this as well. That it's when I'm going

648
00:35:42,840 --> 00:35:45,799
Speaker 1: to sleep, I basically start writing my to do list

649
00:35:45,840 --> 00:35:47,920
Speaker 1: for the next day, and it's all the things that

650
00:35:47,960 --> 00:35:50,920
Speaker 1: I'm supposed to do tomorrow and don't forget, Oh I've

651
00:35:50,920 --> 00:35:52,000
Speaker 1: got to do this, or I've got to do this,

652
00:35:52,080 --> 00:35:53,840
Speaker 1: or what if I do this? And I start writing,

653
00:35:54,080 --> 00:35:56,719
Speaker 1: like in my head, talking to myself that I was

654
00:35:56,760 --> 00:35:59,520
Speaker 1: reading a sub stack, and it introduced this thing called

655
00:35:59,520 --> 00:36:06,520
Speaker 1: the s SS method, and it's basically stop surrender somatic

656
00:36:07,160 --> 00:36:11,399
Speaker 1: and step one is to use thought stopping. So this

657
00:36:11,560 --> 00:36:14,680
Speaker 1: is saying things like this is not a helpful thought,

658
00:36:15,360 --> 00:36:18,759
Speaker 1: or stop stop stop, or I'm going to forget this

659
00:36:18,800 --> 00:36:22,000
Speaker 1: by morning it doesn't matter, or I don't like this,

660
00:36:22,080 --> 00:36:25,560
Speaker 1: I'm not gonna think about this anymore, literally being like stop.

661
00:36:26,520 --> 00:36:32,120
Speaker 1: You can also surrender, so kind of rewiring your anxious

662
00:36:32,160 --> 00:36:35,440
Speaker 1: brain because as we all learned from inside out, anxiety

663
00:36:35,480 --> 00:36:38,200
Speaker 1: is trying to do a purpose for us. Anxiety is

664
00:36:38,680 --> 00:36:42,600
Speaker 1: trying to help sometimes. And so even what I've found

665
00:36:42,600 --> 00:36:44,959
Speaker 1: more helpful than being like stop thinking about it, because

666
00:36:44,960 --> 00:36:48,320
Speaker 1: I'm like okay, I'm like cool bitch, all right. Anyway,

667
00:36:48,680 --> 00:36:52,080
Speaker 1: next thing that you've got to do is that's really helpful.

668
00:36:52,120 --> 00:36:56,280
Speaker 1: Thank you. I'll think about that tomorrow, like literally getting

669
00:36:56,320 --> 00:36:59,200
Speaker 1: my brain and be like thank you, that's really helpful.

670
00:36:59,280 --> 00:37:02,319
Speaker 1: I'll make sure that tomorrow. And that promised to be

671
00:37:02,520 --> 00:37:07,640
Speaker 1: like yep, I've got it. Somehow, just quietens your brain

672
00:37:08,280 --> 00:37:11,360
Speaker 1: from this anxiety, be like, don't forget. You've got to

673
00:37:11,360 --> 00:37:14,160
Speaker 1: book the dentist or cancel the dentist. If you don't

674
00:37:14,160 --> 00:37:21,520
Speaker 1: want to go, And then the last is surrender. Surrendering

675
00:37:21,760 --> 00:37:25,440
Speaker 1: is part of David Hawkins in his book says it's

676
00:37:25,480 --> 00:37:28,440
Speaker 1: surrendering to your emotions. It's like opening a door you've

677
00:37:28,520 --> 00:37:31,560
Speaker 1: kept shut for too long. It's letting go of tightly

678
00:37:31,600 --> 00:37:36,040
Speaker 1: held control. We often exert over our feelings, allowing ourselves

679
00:37:36,080 --> 00:37:40,640
Speaker 1: to fully experience them without judgment or resistance. When we surrender,

680
00:37:40,680 --> 00:37:43,400
Speaker 1: we stop fighting against the tide of our emotions and

681
00:37:43,440 --> 00:37:47,239
Speaker 1: instead let them wash over us, acknowledging their presence and

682
00:37:47,280 --> 00:37:51,320
Speaker 1: removing their power. So sometimes if you are overthinking about

683
00:37:51,360 --> 00:37:54,040
Speaker 1: something and you can't fall asleep, maybe you do just

684
00:37:54,160 --> 00:37:57,960
Speaker 1: think about it. Yeah, maybe you do just be like, okay, done,

685
00:37:58,160 --> 00:38:01,640
Speaker 1: thank you, Well, we'll circle back tomorrow. Yeah, And I've

686
00:38:01,640 --> 00:38:02,760
Speaker 1: found that really helpful.

687
00:38:03,560 --> 00:38:06,839
Speaker 3: I think even having like a no paddle journal next

688
00:38:06,880 --> 00:38:08,279
Speaker 3: to your bed with a pen and you can like

689
00:38:08,360 --> 00:38:11,440
Speaker 3: drop those things down, because if you are gonna be

690
00:38:11,480 --> 00:38:14,200
Speaker 3: spiraling and you're like, oh, but I'll forget tomorrow, and

691
00:38:14,239 --> 00:38:15,759
Speaker 3: I'm like, that's stressful, but I don't want to look

692
00:38:15,760 --> 00:38:18,240
Speaker 3: at my phone and run down. Like, even doing something

693
00:38:18,239 --> 00:38:20,160
Speaker 3: like that can give you a bit of an action

694
00:38:20,480 --> 00:38:22,200
Speaker 3: to release something from your brain.

695
00:38:22,400 --> 00:38:27,880
Speaker 1: So to wrap it up, nighttime non negotiables, an evening shower, yep,

696
00:38:27,960 --> 00:38:32,760
Speaker 1: tidy your space, rebalance your bedroom environment, listen to something

697
00:38:33,560 --> 00:38:37,520
Speaker 1: no big light, no blue light, only sexy red light

698
00:38:37,960 --> 00:38:42,759
Speaker 1: and the SSS method. It sounds very very set end,

699
00:38:42,800 --> 00:38:47,840
Speaker 1: doesn't it. Yeah alrighty chicks. Well I feel really sleepy now. Same,

700
00:38:48,080 --> 00:38:51,319
Speaker 1: but I'm like, I want to go bite. Well I

701
00:38:51,360 --> 00:38:53,879
Speaker 1: hope everyone is also very excited to have the best

702
00:38:53,880 --> 00:38:55,480
Speaker 1: sleep of their fucking life tonight. Yeah.

703
00:38:55,480 --> 00:38:56,000
Speaker 2: You're welcome.

704
00:38:56,120 --> 00:38:59,000
Speaker 1: Yeah, enjoy. Let us know how you go, and if

705
00:38:59,000 --> 00:39:00,680
Speaker 1: you have any others, feel to drop them in the

706
00:39:00,719 --> 00:39:03,760
Speaker 1: comments on Spotify below, and if you have a spare

707
00:39:03,800 --> 00:39:06,279
Speaker 1: little second, feel free to rate and review whether you're

708
00:39:06,280 --> 00:39:09,799
Speaker 1: listening on Apple Podcasts or Spotify. Thank you for having

709
00:39:09,880 --> 00:39:12,359
Speaker 1: us in your ear holes, chicks, We love to be here,

710
00:39:12,520 --> 00:39:14,080
Speaker 1: and thank you to m ikm Maid for making this

711
00:39:14,120 --> 00:39:15,440
Speaker 1: episode of Two Whare Chicks Happened?

712
00:39:15,520 --> 00:39:21,760
Speaker 3: Bye Chick, Bye bye,