WEBVTT - Mini Motivation: Improve your sleep even when stressed

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<v Speaker 1>Why is it so hard to get real answers about

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<v Speaker 1>your health? If you've been told that everything looks fine,

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<v Speaker 1>but you know that something is off, we're not imagining it.

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<v Speaker 1>That's why I created Vitality three sixty to help you

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<v Speaker 1>better understand what's going on inside your body so that

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<v Speaker 1>you can take the targeted action needed. With a functional

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<v Speaker 1>health approach plus testing, we go beyond the guesswork to

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<v Speaker 1>uncover the root causes of your symptoms. I've teamed up

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<v Speaker 1>with Doctyesmina, an incredible integrative GP and together we will

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<v Speaker 1>help you decode your body's signals and answer questions like

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<v Speaker 1>why am I always exhausted? What's really causing my stubborn weight?

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<v Speaker 1>Am I inflamed? Insulin resistant? Or maybe missing key nutrients?

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<v Speaker 1>Because when you understand your body better, you can transform

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<v Speaker 1>your health. Visit v three sixty dot health or check

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<v Speaker 1>out the show notes for more. This is Healthy Her

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<v Speaker 1>with Amelia Phillips and welcome to one of my Mini

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<v Speaker 1>motivation episodes, which are shorter, bite sized conversations where we

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<v Speaker 1>really focus on a specific topic so that you can

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<v Speaker 1>feel armed and motivated to make the positive changes to

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<v Speaker 1>your health and ultimately your happiness as well. Today we

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<v Speaker 1>are drilling down into one of the most powerful levers

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<v Speaker 1>we can pull when it comes to our health and

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<v Speaker 1>our mood, and that is sleep.

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<v Speaker 2>Ah yes, sleep, gosh, what a topic.

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<v Speaker 1>So today we're going to focus on one specific sleep struggle,

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<v Speaker 1>and that is insomnia.

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<v Speaker 2>Caused by stress.

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<v Speaker 1>Maybe you're going through a stressful time right now and

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<v Speaker 1>your sleep is being disrupted, or maybe you've got a

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<v Speaker 1>busy period coming up and you want to be armed

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<v Speaker 1>with the tools and the strategies needed. I've just come

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<v Speaker 1>off the back of such a busy period with my

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<v Speaker 1>business partner, Doc Diesmina in Sydney, and gosh, my.

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<v Speaker 2>Sleep was so disrupted that week.

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<v Speaker 1>But luckily I knew that it was only going to

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<v Speaker 1>be this short one week period, and so I was

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<v Speaker 1>kind of able to cope and manage and there was

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<v Speaker 1>an end in sight. But what happens if your stress

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<v Speaker 1>is chronic? If there is no end in sight. Maybe

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<v Speaker 1>you've got a horrible boss or a really challenging work situation,

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<v Speaker 1>or you're going through a big life upheaval, trouble with

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<v Speaker 1>the kids or partner or finances. Oh my gosh, the

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<v Speaker 1>stress list is absolutely endless. I posed this challenge and

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<v Speaker 1>this issue of stress insomnia to a sleep expert recently,

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<v Speaker 1>Lisa Moltman. Now she's the founder of the Sleep Connection.

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<v Speaker 1>She's a keynote speaker, facilitator, sleep educator, works with adults.

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<v Speaker 1>She works with teenagers and children who really want to

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<v Speaker 1>improve the quality of their sleep and understand their sleep better.

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<v Speaker 1>So here's what Lisa had to say about insomnia caused

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<v Speaker 1>by stress. You suffered from chronic insomnia due to a

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<v Speaker 1>period of heightened work, stress and some personal challenges. So you,

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<v Speaker 1>of all people, Lisa knows what it feels like to

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<v Speaker 1>be at that rock bottom moment, desperate for relief, and

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<v Speaker 1>you understand how much of an impact poor sleep can

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<v Speaker 1>have on mental health relationships, just our overall wellbeing.

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<v Speaker 3>Do you mind sharing your story.

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<v Speaker 1>And I guess a message of hope for any of

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<v Speaker 1>my listeners who might be going through this insomnia period

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<v Speaker 1>due to the stress in their life.

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<v Speaker 4>My story was just having a very stressful work situation

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<v Speaker 4>and stage where every member of the work group that

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<v Speaker 4>I worked with, all the other employees, had some form

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<v Speaker 4>of stress happening, and you know, one was reflex. Sometimes

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<v Speaker 4>give me your reflex because I'd rather that than this insomnia,

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<v Speaker 4>and then that combined with very intense situations on the

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<v Speaker 4>home front with my father with dementia and looking after

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<v Speaker 4>a neighbor who was very much a life and death situation.

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<v Speaker 5>So I was just totally off the wall.

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<v Speaker 3>How long was that stressful period going on for?

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<v Speaker 4>I must say I have had bouts of insomnia off

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<v Speaker 4>and on quite a few times.

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<v Speaker 5>That was a good six months.

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<v Speaker 4>Back then, I didn't really understand the whole parisympathetic nervous

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<v Speaker 4>system side of things, so I didn't understand why my

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<v Speaker 4>GP was telling me to go to yoga instead of

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<v Speaker 4>go jogging at night.

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<v Speaker 1>Tell me what was your insomnia symptoms? How did it

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<v Speaker 1>express itself in you? Was it not being able to

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<v Speaker 1>get to sleep? Was it crashing out and then waking

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<v Speaker 1>up and not being able to fall back asleep?

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<v Speaker 3>What was it?

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<v Speaker 4>And it was mostly sometimes it was not being able

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<v Speaker 4>to fall asleep. Mostly it was waking up the good

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<v Speaker 4>old three o'clock in the morning and just waking up

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<v Speaker 4>way too early in the morning and just immedia wake up.

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<v Speaker 4>You just tend towards the negative, you know, because that's

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<v Speaker 4>what lack of sleep does.

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<v Speaker 3>Three am doomers and you wake up.

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<v Speaker 5>And go, oh my gosh.

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<v Speaker 4>For me, I actually had to change jobs, so I

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<v Speaker 4>had to make something significant changes.

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<v Speaker 5>I know that not everybody could do that.

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<v Speaker 1>Did you have a rock bottom moment where you're like,

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<v Speaker 1>this has to change and it's the job that I

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<v Speaker 1>think is going to change that. Or had you been

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<v Speaker 1>sort of trying to fix your sleep for a while.

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<v Speaker 4>I'd been trying to fix it for a while, and

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<v Speaker 4>I think if people are helping you fix insomnia, I

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<v Speaker 4>would say, make sure you research a little bit yourself,

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<v Speaker 4>so get some understanding about insomnia and before you go

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<v Speaker 4>and see someone. Because I still didn't understand that whole

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<v Speaker 4>sleep restriction. Yeah, I'm not sure that it was described

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<v Speaker 4>as well as it is now, So that was probably

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<v Speaker 4>ten plus years ago.

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<v Speaker 1>I want to put us in the shoes of my

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<v Speaker 1>beautiful listeners who might be sitting here going that is me.

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<v Speaker 1>I suffer from insomnia, and I am going through a

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<v Speaker 1>stressful period of my life. Short of buying a caravan

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<v Speaker 1>and escaping, which I'm sure many of us have dreamed

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<v Speaker 1>about doing. Where do we start, Lisa, what's your advice

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<v Speaker 1>to us that either can't fall asleep because of stress

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<v Speaker 1>or waking up with the.

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<v Speaker 3>Three M Doomers.

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<v Speaker 1>I'm reticent to ask out already stressed listeners to go

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<v Speaker 1>and do lots of hard stuff. But tell me, because

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<v Speaker 1>sleep is so important, what we should be doing.

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<v Speaker 4>I think it's personally understanding the relationship of friends, stress,

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<v Speaker 4>and sleep, so that you can acknowledge that and address

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<v Speaker 4>what you can. So there are some things we can't change,

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<v Speaker 4>it's the wisdom prayer, change what you can and what

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<v Speaker 4>you can't.

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<v Speaker 1>I mean, that's actually quite powerful. I just want to

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<v Speaker 1>sit on that for a second. Can you just say

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<v Speaker 1>that again.

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<v Speaker 5>So it's the wisdom prayer.

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<v Speaker 4>Whatever your faith is or not, it's still saying, God,

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<v Speaker 4>grant me the wisdom to change what I can, to

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<v Speaker 4>accept what I can't, and the wisdom to know the difference.

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<v Speaker 4>So that might be every one of your members is

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<v Speaker 4>going to be completely different.

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<v Speaker 1>You know that.

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<v Speaker 4>Again, you don't know what it's like to have a

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<v Speaker 4>child with a disability, or this or that or the other.

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<v Speaker 5>It's what you can.

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<v Speaker 1>Change, for example, alcohol, and it might not be becoming

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<v Speaker 1>a teetotaler, but it might be halving the amount of

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<v Speaker 1>alcohol intake or doubling your amount of alcohol free nights

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<v Speaker 1>what can you change today to help?

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<v Speaker 3>And that's you know, the sleep hygiene check this and

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<v Speaker 3>all of that.

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<v Speaker 4>Dropping things out so you which is more your area,

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<v Speaker 4>but you know, giving yourself that moment because often the

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<v Speaker 4>alcohol or the scene with the coffee or the whatever,

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<v Speaker 4>it might be hung er, it might be just on

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<v Speaker 4>a moment. So what is that moment for you? And

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<v Speaker 4>just cutting yourself some slack in the evening go It's

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<v Speaker 4>okay to stop, It's okay, you don't need.

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<v Speaker 5>To be keeping on doing things.

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<v Speaker 4>So actually the acknowledging the relationship between stress, the being

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<v Speaker 4>kind to yourself and sharing with your family what.

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<v Speaker 5>The situation is.

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<v Speaker 4>I remember when I had crazy menopause systems over at

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<v Speaker 4>an article to them that someone else has written and

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<v Speaker 4>had also at the table. One daughter got into the practical,

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<v Speaker 4>the other got into the YEA was very interesting anyway.

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<v Speaker 4>So it's actually just describing that to whatever leman you

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<v Speaker 4>know your family can understand. And then it's getting help.

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<v Speaker 4>It could be the coaching. There's insomnia coaching out of

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<v Speaker 4>say you're in Sydney, the.

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<v Speaker 5>Walcock Institute, so that's group coaching.

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<v Speaker 4>There's one on one coaching, and I will put in

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<v Speaker 4>the show notes. There's a whole lot of DBT or

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<v Speaker 4>DBT CBTI which is online and starting to research and

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<v Speaker 4>understand that yourself, and you'll start to understand the relationship.

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<v Speaker 5>Between relaxation I just didn't know about.

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<v Speaker 4>You know, sounds really basic, but deepbreathing to bring that

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<v Speaker 4>sympathetic parasit sympathetic nervous system down.

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<v Speaker 1>Tell me at what point should we seek extra help?

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<v Speaker 1>How long do you think we should be suffering with

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<v Speaker 1>insomnia before we go? You know what, I need a

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<v Speaker 1>helping hand here, and I'm going to go into the

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<v Speaker 1>Wallcock Institute, for example, and do a group program or

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<v Speaker 1>a one on one session.

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<v Speaker 4>Often they say it's you know, three months a week

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<v Speaker 4>or three months kind of thing. But given that there

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<v Speaker 4>are all these resources, literally very new resources online, I

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<v Speaker 4>would look into it straight away. And also doing a

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<v Speaker 4>group one can often make you feel less alone and

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<v Speaker 4>go oh okay and.

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<v Speaker 1>One hundred percent, and it's usually more affordable as well.

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<v Speaker 4>It's like doing your course Amelia Vitality three sixty. It's

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<v Speaker 4>like making a good thing better, So don't wait to

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<v Speaker 4>you feeling really bad.

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<v Speaker 5>It's like, let's nip it in the butt now.

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<v Speaker 1>Why is it so hard to get real answers about

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<v Speaker 1>your health. If you've been told that everything looks fine,

0:09:36.400 --> 0:09:39.280
<v Speaker 1>but you know that something is off, we're not imagining it.

0:09:39.480 --> 0:09:42.680
<v Speaker 1>That's why I created Vitality three point sixty to help

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<v Speaker 1>you better understand what's going on inside your body so

0:09:46.000 --> 0:09:48.800
<v Speaker 1>that you can take the targeted action needed. With a

0:09:48.840 --> 0:09:52.960
<v Speaker 1>functional health approach plus testing, we go beyond the guesswork

0:09:53.080 --> 0:09:56.440
<v Speaker 1>to uncover the root causes of your symptoms. I've teamed

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<v Speaker 1>up with doctor Asmina, an incredible integrative GP. Together we

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<v Speaker 1>will help you decode your body's signals and answer questions

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<v Speaker 1>like why am I always exhausted? What's really causing my

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<v Speaker 1>stubborn weight? Am I inflamed? Insulin resistant?

0:10:11.280 --> 0:10:13.160
<v Speaker 3>Or maybe missing key nutrients?

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<v Speaker 1>Because when you understand your body better, you can transform

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<v Speaker 1>your health. Visit v three sixty dot health or check.

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<v Speaker 3>Out the show notes for more.

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<v Speaker 1>I can almost feel a collective gasp from my listeners

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<v Speaker 1>who are like insomnia three nights a week for three months.

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<v Speaker 1>I'd say there'd be a lot of listeners that are like, honey,

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<v Speaker 1>I've been like that for three years, not three months.

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<v Speaker 4>And it's stopping accepting it that it's normalized because we

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<v Speaker 4>we normalize too many things and it's like we don't

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<v Speaker 4>have to be that way. So for me, obviously, the

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<v Speaker 4>second bat of insomnia for menopause. So obviously getting onto

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<v Speaker 4>menopause systems was helpful.

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<v Speaker 1>That's a big one, menopause and the symptoms insomnia through menopause.

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<v Speaker 1>And I can tell you that exercise and really dialing

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<v Speaker 1>up nutrient quality, particularly around those cruciferous vegetables which contain

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<v Speaker 1>a lot of nutrients to help you metabolize your hormones better,

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<v Speaker 1>can really help with symptom management.

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<v Speaker 3>But it's a real thing.

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<v Speaker 1>I see women that have been beautiful sleep as their

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<v Speaker 1>whole life suddenly just so frustrated, staring at the ceiling

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<v Speaker 1>at three am.

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<v Speaker 4>So I think getting the help because I can give

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<v Speaker 4>you the you know we've talked about in the previous

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<v Speaker 4>session of sleep respection, the studious control, but I think

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<v Speaker 4>actually feeling like you're doing it as a process because

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<v Speaker 4>it can be very challenging. So it can be a

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<v Speaker 4>processed online or can approp the a process for a

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<v Speaker 4>group of people to go, oh, okay, I'm only sleeping

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<v Speaker 4>six hours, I'm in bed for that length of time.

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<v Speaker 4>So I should just bring it back by half an hour,

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<v Speaker 4>So just having it as a helpful process rather than

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<v Speaker 4>kind of grabbing.

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<v Speaker 5>At different straws. Yeah, and one.

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<v Speaker 4>Hundred percent the alcohol and the exercise, as in having

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<v Speaker 4>the exercise.

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<v Speaker 5>Exercise is one of the best things you can do

0:12:02.320 --> 0:12:03.319
<v Speaker 5>for deep quality sleep.

0:12:03.400 --> 0:12:06.319
<v Speaker 4>And often everything goes the opposite. Oh, I'm too tired

0:12:06.320 --> 0:12:07.079
<v Speaker 4>to exercise.

0:12:07.520 --> 0:12:09.800
<v Speaker 5>That's a mean no matter what. Even you know, I'll.

0:12:09.600 --> 0:12:11.840
<v Speaker 4>Often, even when it's it's back in the winter, I'll

0:12:11.840 --> 0:12:14.439
<v Speaker 4>go for a walk because I actually find it really

0:12:14.480 --> 0:12:16.199
<v Speaker 4>calming where there's not all this stimulus around.

0:12:16.280 --> 0:12:17.560
<v Speaker 5>It's actual really calming.

0:12:18.000 --> 0:12:22.160
<v Speaker 1>I always remember remember who had young children, and she

0:12:22.360 --> 0:12:25.800
<v Speaker 1>was waking up really early to exercise. It took her

0:12:25.840 --> 0:12:27.920
<v Speaker 1>a while to get into the habit of it, and

0:12:28.040 --> 0:12:29.600
<v Speaker 1>I said, how do you do it when you're so

0:12:29.679 --> 0:12:31.800
<v Speaker 1>sleep deprived and tired? How do you get up early

0:12:31.800 --> 0:12:33.880
<v Speaker 1>to exercise? She wasn't doing it seven days a week,

0:12:33.880 --> 0:12:35.960
<v Speaker 1>but maybe three days a week. She was waking up earlier.

0:12:35.960 --> 0:12:38.520
<v Speaker 1>She said, I say to myself, I'm going to be

0:12:38.640 --> 0:12:42.199
<v Speaker 1>tired no matter what. I would rather be tired having

0:12:42.280 --> 0:12:46.360
<v Speaker 1>exercised than not. And then she would go on to say, ironically,

0:12:46.559 --> 0:12:49.320
<v Speaker 1>the days that I did exercise, Not only was I

0:12:49.679 --> 0:12:52.720
<v Speaker 1>less tired, she said, I slept so much better.

0:12:52.520 --> 0:12:55.760
<v Speaker 3>The night after that. I was like, amen, what a

0:12:55.760 --> 0:12:56.679
<v Speaker 3>great example.

0:12:57.520 --> 0:13:01.400
<v Speaker 1>Okay, So just to wrap up for the ladies that

0:13:01.520 --> 0:13:03.920
<v Speaker 1>maybe are not quite ready to go and see someone,

0:13:04.080 --> 0:13:08.200
<v Speaker 1>but they are suffering these bouts of insomnia, what would

0:13:08.240 --> 0:13:10.840
<v Speaker 1>you recommend that we do if we wake up at

0:13:10.920 --> 0:13:13.520
<v Speaker 1>three am in the morning and our brain goes bing.

0:13:14.120 --> 0:13:16.600
<v Speaker 1>I think you said in our previous session, if you're

0:13:16.720 --> 0:13:19.480
<v Speaker 1>awake for more than twenty minutes, it's probably a good

0:13:19.480 --> 0:13:20.280
<v Speaker 1>idea to get up.

0:13:20.400 --> 0:13:22.120
<v Speaker 3>What do you do and what do you recommend we do?

0:13:22.360 --> 0:13:22.840
<v Speaker 5>Thank Christ?

0:13:23.000 --> 0:13:24.960
<v Speaker 4>The first thing to realize is that every single one

0:13:25.000 --> 0:13:27.000
<v Speaker 4>of us wakes up a couple of times a night.

0:13:27.080 --> 0:13:29.040
<v Speaker 4>So we come into our light sleep and we're rather

0:13:29.200 --> 0:13:32.240
<v Speaker 4>conscious that we've woken up, or we just roll over

0:13:32.280 --> 0:13:32.559
<v Speaker 4>and go.

0:13:32.520 --> 0:13:33.000
<v Speaker 5>Back to sleep.

0:13:33.040 --> 0:13:35.959
<v Speaker 4>So we all come into light sleep and literally coming

0:13:36.080 --> 0:13:36.600
<v Speaker 4>to be awake.

0:13:36.679 --> 0:13:39.520
<v Speaker 5>So it's actually acknowledging that and accepting that. So don't

0:13:39.559 --> 0:13:42.000
<v Speaker 5>once you're awake somebody go, oh, no, I'm awake now.

0:13:42.080 --> 0:13:45.800
<v Speaker 1>So but this is normal, my beautiful sleep cycle. I

0:13:45.840 --> 0:13:48.200
<v Speaker 1>need to pee, yes, excusely me?

0:13:48.400 --> 0:13:50.480
<v Speaker 4>So as so always that wrestle of do I pin

0:13:50.559 --> 0:13:52.319
<v Speaker 4>that wakes me up more if I don't.

0:13:52.200 --> 0:13:54.480
<v Speaker 3>Oh my gosh, So just.

0:13:54.600 --> 0:13:57.200
<v Speaker 4>Accept it, make you go in toilet, and then maybe

0:13:57.280 --> 0:13:59.800
<v Speaker 4>even just read for five minutes, so rather than going

0:14:00.000 --> 0:14:01.280
<v Speaker 4>wonder if I'm going to go back to sleep and

0:14:01.320 --> 0:14:03.760
<v Speaker 4>you get all these thoughts going through your brain, and

0:14:03.840 --> 0:14:05.640
<v Speaker 4>actually what I do because I read and I fall

0:14:05.640 --> 0:14:08.240
<v Speaker 4>asleep reading, then I will pick up my book if

0:14:08.280 --> 0:14:10.439
<v Speaker 4>I need to, and I've got a little orange clip

0:14:10.440 --> 0:14:13.120
<v Speaker 4>on light and I might just read and then making

0:14:13.120 --> 0:14:15.320
<v Speaker 4>sure it's a really basic book, not something that you

0:14:15.400 --> 0:14:16.880
<v Speaker 4>have to read about the thought.

0:14:17.040 --> 0:14:18.360
<v Speaker 3>That's going to stimulate you.

0:14:18.559 --> 0:14:22.160
<v Speaker 1>And orange light is a conscious choice as opposed to

0:14:22.280 --> 0:14:23.320
<v Speaker 1>just a white light.

0:14:23.720 --> 0:14:25.440
<v Speaker 5>Yeah, so it's really also just so I don't make

0:14:25.520 --> 0:14:26.280
<v Speaker 5>up my husband, but it might.

0:14:26.320 --> 0:14:28.400
<v Speaker 4>It's just a little clip on light that my end

0:14:28.520 --> 0:14:31.040
<v Speaker 4>gave me, so it's not over stimulating.

0:14:31.080 --> 0:14:32.800
<v Speaker 5>It's just tip it onto the book. It just feels

0:14:32.880 --> 0:14:34.800
<v Speaker 5>more soothing too, So I'll just read.

0:14:35.080 --> 0:14:35.240
<v Speaker 1>You know.

0:14:35.320 --> 0:14:37.840
<v Speaker 4>Some researchers will say get up and get to another room.

0:14:37.880 --> 0:14:39.920
<v Speaker 4>Some will say just sitting in a chair is enough.

0:14:40.040 --> 0:14:42.680
<v Speaker 4>So basically, if you're awake for longer than twenty minutes,

0:14:42.840 --> 0:14:44.720
<v Speaker 4>don't stay there, do something else, don't be trying to

0:14:44.760 --> 0:14:46.680
<v Speaker 4>go back to sleep. So some people do all sorts

0:14:46.680 --> 0:14:49.120
<v Speaker 4>of things, the must relaxation and all sorts of things.

0:14:49.240 --> 0:14:51.600
<v Speaker 4>I find muscle relaxation annoying because I feel like I'm

0:14:51.600 --> 0:14:53.360
<v Speaker 4>trying to do it, whereas if I'm reading, I'm just

0:14:53.400 --> 0:14:54.320
<v Speaker 4>distracting myself.

0:14:54.400 --> 0:14:56.520
<v Speaker 5>Also, have a pen and paper beside your bed, because

0:14:56.600 --> 0:14:57.880
<v Speaker 5>things will come up into your brain.

0:14:58.440 --> 0:15:00.560
<v Speaker 4>Says you know, even on my arm here, I've written

0:15:00.640 --> 0:15:03.160
<v Speaker 4>something from last night that I haven't completely got off.

0:15:03.480 --> 0:15:05.120
<v Speaker 4>So I'll even try not to put the light on.

0:15:05.200 --> 0:15:06.960
<v Speaker 4>I'll just write something on my hands so that in

0:15:07.000 --> 0:15:08.800
<v Speaker 4>the morning I know what it is, but don't.

0:15:08.600 --> 0:15:09.600
<v Speaker 5>Type it in that.

0:15:09.640 --> 0:15:11.720
<v Speaker 4>To my opinion, though, I always have a piece of

0:15:11.720 --> 0:15:15.160
<v Speaker 4>paper and a pen, and I will Also a session

0:15:15.160 --> 0:15:16.560
<v Speaker 4>little while ago, and one of the guys said one

0:15:16.600 --> 0:15:18.600
<v Speaker 4>of the best tips you gave me, which really surprised me.

0:15:19.080 --> 0:15:22.560
<v Speaker 4>He said, was just spending some time, not anywhere near bedtime,

0:15:22.560 --> 0:15:26.080
<v Speaker 4>but just writing down your thoughts. Might be I'm concerned

0:15:26.080 --> 0:15:28.680
<v Speaker 4>about this, so I'll talk to this person tomorrow or

0:15:29.000 --> 0:15:31.200
<v Speaker 4>I need to do that, because otherwise what you do

0:15:31.280 --> 0:15:32.480
<v Speaker 4>is you hold it in your head and go I

0:15:32.520 --> 0:15:34.880
<v Speaker 4>hope I remember that morning, and it really surprised me

0:15:34.920 --> 0:15:38.080
<v Speaker 4>that he found that helpful. Like often with anxious children

0:15:38.120 --> 0:15:39.920
<v Speaker 4>they might do that and scure it up and put

0:15:39.920 --> 0:15:42.480
<v Speaker 4>it away or do different things, but he found that helpful.

0:15:42.520 --> 0:15:45.960
<v Speaker 4>So making sure they have that moment just five minutes

0:15:45.960 --> 0:15:49.080
<v Speaker 4>in the evening, anything that you're concerned about what your

0:15:49.120 --> 0:15:52.280
<v Speaker 4>next step is, because often what happens is when you're

0:15:52.280 --> 0:15:54.040
<v Speaker 4>awaking them all the night. As I've said before, the

0:15:54.080 --> 0:15:56.280
<v Speaker 4>logical part of your brain is not working, so you

0:15:56.320 --> 0:15:58.280
<v Speaker 4>start to ruminate on it without the help of your

0:15:58.320 --> 0:15:59.960
<v Speaker 4>logical brain, going that'll.

0:15:59.720 --> 0:16:00.680
<v Speaker 5>Be fine tomorrow morning.

0:16:00.920 --> 0:16:04.440
<v Speaker 4>It's like when you start catastrophizing, ruminating. Am I even

0:16:04.480 --> 0:16:07.440
<v Speaker 4>thinking that way? That's literally because your decisive brain is

0:16:07.480 --> 0:16:09.200
<v Speaker 4>not going, oh no, all you do is that tomorrow

0:16:09.200 --> 0:16:09.880
<v Speaker 4>it will be fine.

0:16:10.080 --> 0:16:14.120
<v Speaker 1>There is the most beautiful Lunic cartoon of that. Remember

0:16:14.320 --> 0:16:18.200
<v Speaker 1>that wonderful cartoonist Lunic. Oh, I love it, Yes, the

0:16:18.360 --> 0:16:22.000
<v Speaker 1>Whale of Doom he calls it. And it's this beautiful cartoon.

0:16:22.000 --> 0:16:23.560
<v Speaker 1>I'll put a link to it in the show notes.

0:16:23.560 --> 0:16:26.000
<v Speaker 1>The Whale of Doom. And he goes through this series

0:16:26.040 --> 0:16:28.040
<v Speaker 1>and then you know, at the very end of the cartoon.

0:16:28.080 --> 0:16:30.280
<v Speaker 1>It ends up being his sardine on toast in the

0:16:30.280 --> 0:16:34.720
<v Speaker 1>morning and I love that the three Am Whale of Doom.

0:16:34.800 --> 0:16:36.760
<v Speaker 1>All right, well, just to wrap up, you mentioned the

0:16:36.760 --> 0:16:39.480
<v Speaker 1>Walcock Institute, but I just wanted to double check any

0:16:39.600 --> 0:16:45.640
<v Speaker 1>specific books, podcasts, or programs that you feel could be

0:16:45.720 --> 0:16:50.680
<v Speaker 1>really helpful to our stress insomnia mums listening to this episode.

0:16:50.920 --> 0:16:54.680
<v Speaker 4>I will share some links in Sydney. The Wallcock Institute

0:16:54.800 --> 0:16:58.080
<v Speaker 4>is the key institute for Sydney and that has sleep

0:16:58.120 --> 0:17:01.040
<v Speaker 4>coaching group classes, you can get sleep tests, that sort

0:17:01.080 --> 0:17:04.280
<v Speaker 4>of thing. There's all the online programs that I will

0:17:04.280 --> 0:17:07.000
<v Speaker 4>share with you in the notes, and really it's just

0:17:07.000 --> 0:17:09.199
<v Speaker 4>making sure that you get the help you need for

0:17:09.320 --> 0:17:12.520
<v Speaker 4>yourself and your child, whether that's face to face online

0:17:12.760 --> 0:17:15.320
<v Speaker 4>and just general sleep education so you can start.

0:17:15.080 --> 0:17:18.240
<v Speaker 5>To understand a bit more the why and then it's easier.

0:17:17.880 --> 0:17:19.760
<v Speaker 4>To understand that what you need to do because I

0:17:19.800 --> 0:17:21.240
<v Speaker 4>never understood the sleep restriction.

0:17:21.320 --> 0:17:22.200
<v Speaker 5>Why would I do that?

0:17:22.880 --> 0:17:29.159
<v Speaker 1>And as a reformed survivor of sleep insomnia, can you

0:17:29.240 --> 0:17:31.679
<v Speaker 1>leave us with a message of hope that yes, it

0:17:31.760 --> 0:17:36.600
<v Speaker 1>can be improved and life can return to feeling normal

0:17:36.840 --> 0:17:38.200
<v Speaker 1>and full of energy again.

0:17:38.640 --> 0:17:41.480
<v Speaker 4>Yes, I come one hundred percent say that and going

0:17:41.520 --> 0:17:42.399
<v Speaker 4>through so many cycles.

0:17:42.440 --> 0:17:43.560
<v Speaker 5>I never thought that would happen.

0:17:43.920 --> 0:17:46.040
<v Speaker 4>I remember being on a van trip in New Zealand

0:17:46.080 --> 0:17:48.040
<v Speaker 4>and going, oh my gosh, I've just slept for nine

0:17:48.040 --> 0:17:49.160
<v Speaker 4>hours without getting up.

0:17:49.280 --> 0:17:50.360
<v Speaker 5>So it's amazing.

0:17:50.400 --> 0:17:53.159
<v Speaker 4>People who do sleep like that just totally take it

0:17:53.160 --> 0:17:55.480
<v Speaker 4>for granted, but yes, it can happen for you.

0:17:55.560 --> 0:17:57.480
<v Speaker 3>Tobe, keep working at it.

0:17:57.600 --> 0:18:01.240
<v Speaker 1>Sleep is such an important foundation pillar of health and

0:18:01.600 --> 0:18:04.120
<v Speaker 1>our emotional health as well. Lisa Mulman, thank you so.

0:18:04.119 --> 0:18:06.159
<v Speaker 5>Much, wonderful, thank you for having me, Amelia.

0:18:25.080 --> 0:18:27.520
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0:18:27.520 --> 0:18:30.879
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0:18:31.119 --> 0:18:34.000
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0:18:34.200 --> 0:18:37.400
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0:18:37.440 --> 0:18:40.680
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