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Speaker 1: Hi, welcome back to Bounce Forward with me, tip Hole.

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Speaker 1: I'd like to acknowledge the traditional cust journians of the

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Speaker 1: land on which I'm recording this podcast. There were run

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Speaker 1: a few people of the cooler nation. I pay my

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Speaker 1: respects to elders past and present. Allie came to me

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Speaker 1: with a fantastic question. Hey, Tif, I've just seen you've

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Speaker 1: recently launched your new challenge about sleep. Why is sleep

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Speaker 1: so important? And can you explain a bit more about

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Speaker 1: your bedtime routine and how I can help improve the

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Speaker 1: quality of my sleep? Well, Allie, Yes, I launched my

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Speaker 1: new sleep challenge about six weeks ago, and gosh, it's

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Speaker 1: been so popular, and it came with a beautiful ebook

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Speaker 1: where we go through the rituals. There were online videos

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Speaker 1: and tutorials from a clinical psychologist and myself, and then

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Speaker 1: I also encourage people to buy my Bedtime Supplement, which

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Speaker 1: is a magnesium supplement to help their sleep. Now, it's

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Speaker 1: no secret that women carry the household mental load much

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Speaker 1: more than men. The to do list is endless, from

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Speaker 1: the groceries, the cleaning, the running the kids around, the

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Speaker 1: managing the kids' schedules, the you know what to get

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Speaker 1: Harry for his birthday. There's always parties on the weekend,

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Speaker 1: you know, And then you're trying to look after your

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Speaker 1: own self care and your own appointments and your work schedule,

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Speaker 1: and you may want to fit in twenty minute exercise,

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Speaker 1: and then you've got your husband's schedule, and it's schedules

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Speaker 1: upon schedules upon schedules, you know. I got a text

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Speaker 1: about little Arnie joining a basketball team yesterday and it

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Speaker 1: was like, Okay, we're going to train twice during the

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Speaker 1: week and then a game day on the weekend. And

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Speaker 1: I just thought, I can't git that in. And as

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Speaker 1: much as I want Arnie to be on the basketball team,

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Speaker 1: we had a clash of three things on the Saturday

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Speaker 1: morning that he already does and clashes during the week,

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Speaker 1: and I just thought, I cannot fit that in. And

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Speaker 1: the guilt then that women experience when you know you

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Speaker 1: can't do that thing or you have to say no.

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Speaker 1: The mental load is enormous. So one way you can

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Speaker 1: really help to deal with that mental load is to

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Speaker 1: make sure that you're having a good sleep, Because your

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Speaker 1: thoughts race at night. You can have a bad sleep,

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Speaker 1: then you wake up with less energy. Then the day

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Speaker 1: is less energized, and you just it just spirals, and

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Speaker 1: then a bad day becomes a bad week, becomes a

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Speaker 1: bad month, and you're just standing there going, I am

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Speaker 1: so burnt out the mid year slump where in June

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Speaker 1: July now and it's a mid year slump and you

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Speaker 1: just feel so terrible. So the Sleep Challenge was there

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Speaker 1: to help people do a self care challenge. Because we

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Speaker 1: hear challenges in the Fitness Space, weight loss Challenge, eight

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Speaker 1: week boot camp, all this, it's never a self care

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Speaker 1: challenge something that really rejuvenates you from the inside out.

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Speaker 1: So I really wanted to try a self care challenge

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Speaker 1: and it was just so popular and I thought women

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Speaker 1: need this now. Sleep is essential. It is essential for

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Speaker 1: regulating your hunger, decreasing cortisol levels, and stress, and studies

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Speaker 1: have linked sleep to reducing your calorie intake. Even like

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Speaker 1: it's that powerful. A solid eight hours of sleep is

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Speaker 1: proven to help your metabolism. So if you're asking me,

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Speaker 1: how come sleep so important, Ali, it is everything. Your

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Speaker 1: whole brain resets overnight, your chemistry, your hormones. It is

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Speaker 1: just the most important thing. One way I like to reset,

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Speaker 1: Like if I've been having bad sleep and just bad energy.

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Speaker 1: I will change my sheets, I'll prep for a good

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Speaker 1: night's sleep with fresh sheets, fresh bed. It just looks

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Speaker 1: go or just you can't wait to get in there.

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Speaker 1: And then you asked about my sleep routine. So good

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Speaker 1: night's sleep I believe starts in the day. So exercise,

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Speaker 1: no matter what. You need to exercise a little bit

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Speaker 1: to regulate your body temperature and improve that sleep quality

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Speaker 1: and it helps to decompress mentally. So for me, whether

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Speaker 1: it's ten minutes or an hour, whatever time I've got,

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Speaker 1: i will jam in some exercise quick ten minute express

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Speaker 1: workout at home, or I'll do it twenty minute tike

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Speaker 1: so workout, or I'll go for a little jog. I

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Speaker 1: need to move my body during the day to ensure

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Speaker 1: I'm going to have a good night's sleep that night.

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Speaker 1: Then I do a digital detox. One hour before lights

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Speaker 1: are out, I just put my phone away. I've actually

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Speaker 1: got my phone. It goes to sleep. You know how

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Speaker 1: you can set your phone to go to sleep. It

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Speaker 1: goes to sleep at about quarter to seven. And then

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Speaker 1: I don't really get disturbed. I'll watch some TV and stuff,

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Speaker 1: but the blue light I try and restrict from my

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Speaker 1: computer from my phone, and then just before I go

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Speaker 1: to bed. In bed, I'll do a brain dump in

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Speaker 1: a journal just to unwind, get all those worries, get

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Speaker 1: all those thoughts that are going to keep me up

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Speaker 1: at night. I just dump it in a journal, and

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Speaker 1: then I do some really basic breath work, just the

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Speaker 1: box breathing, so four counts inhale, four counts hold, four

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Speaker 1: counts exhale, and then I'll have my bedtime beauty supplement,

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Speaker 1: which is magnesium so and the Bedtime Beauty is it's

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Speaker 1: really amazing, Like magnesium is, it'll knock you out, and

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Speaker 1: it knocks my socks off. Like I'll have Bedtime Beauty

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Speaker 1: and I have to go to sleep straight away. It's incredible.

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Speaker 1: It reduces that restless sleep, and it helps to repair

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Speaker 1: muscles and tissues and cells, and it also helps to

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Speaker 1: reduce doms that delayed onset muscle soreness. And I really

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Speaker 1: find that it regulates my nervous system as well as

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Speaker 1: having other things in it like collagen which helps with

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Speaker 1: your skin firmness and elasticity. So you know, you really

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Speaker 1: want to try my Bedtime Beauty. It's great if you're

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Speaker 1: not into my Bedtime Beauty finding a magnesium supplement is

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Speaker 1: very very important. Now. I've been talking to a lot

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Speaker 1: of people about sleep throughout this sleep challenge, and what

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Speaker 1: I've realized is that there's more than one way of rest.

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Speaker 1: So you think about sleep and you're thinking, Okay, I

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Speaker 1: just need to sleep, but there's actually seven types of

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Speaker 1: rest that you need to take into account to be

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Speaker 1: functioning at your optimal levels. So there's the physical rest, like, yes,

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Speaker 1: you go to sleep because you're either passive or active,

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Speaker 1: and you know you might be sleeping or napping. That's

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Speaker 1: passive and it's restorative and you relax the body, and

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Speaker 1: then you're active and you do some exercise and you've

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Speaker 1: got that circulation and you know, there's definitely we are

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Speaker 1: all understand physical rest. But then there's a mental rest.

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Speaker 1: Mental rest is crucial. You really want to relieve stress

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Speaker 1: that accumulates during working daily activities. So this is achieved

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Speaker 1: through doing short breaks during work hours, mindfulness practices, or

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Speaker 1: the breathing. The box breathing that I just mentioned. You

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Speaker 1: may want to try that. It helps improve your focus

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Speaker 1: and stop that mental burnout that I was talking about.

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Speaker 1: But something that we don't often think about is our

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Speaker 1: sensory rest. We're in a digital world. It is absolutely overwhelming,

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Speaker 1: and we're constantly stimulated, and I find at home there's

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Speaker 1: bright screens, background noise, Arnold has this little computer game

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Speaker 1: that's going off, ding ding ding ding ding, and then

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Speaker 1: someone's cooking, and there's so much going on. Sometimes I

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Speaker 1: think I need sensory rest. So stepping away, dimming the lights,

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Speaker 1: putting electronic devices away, making the house quieter, it just

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Speaker 1: takes away that sensory load and you get a little

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Speaker 1: bit more of a rest. Then other kinds of rest

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Speaker 1: that you need. You need creative rest, Okay, if you

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Speaker 1: are really creative in your job, you know you need

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Speaker 1: to take some creative downtime. That's really important. And then

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Speaker 1: there's emotional rest. You know, you need to be able

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Speaker 1: to find a safe space where you can be yourself

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Speaker 1: and express your feelings without fear and judgment. Like for me,

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Speaker 1: that's my marriage, that's my husband. You know, it helps

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Speaker 1: manage stress, improve emotional intelligence. So there might be a

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Speaker 1: time where you think I don't just need sleep, I

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Speaker 1: need some emotional rest right now. I need to disengage

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Speaker 1: from that conversation or you know, sometimes my family WhatsApp

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Speaker 1: which is going off right now. It's like forty WhatsApps,

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Speaker 1: And you know, my sister has just moved to Portland

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Speaker 1: in the US, and I'm deeply missing her and breathing

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Speaker 1: her move because I've lost my niece and my nephew

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Speaker 1: and it's so far away. It's the other side of

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Speaker 1: the world. And you know, my WhatsApps are going off

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Speaker 1: now with family WhatsApps. But I'm disengaging from that because

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Speaker 1: I need some emotional rests. I can't be looking at

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Speaker 1: photos of her in Portland all the time because it

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Speaker 1: just makes me so sad. So you have to sometimes

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Speaker 1: disengage from those things. And then there's social rests where

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Speaker 1: I always do this. You know, they're socializing, there's networking events,

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Speaker 1: there's socializing out of obligation, and there's cultivating relationships and

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Speaker 1: nurturing them, and they're very taxing sometimes, right, And so

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Speaker 1: sometimes I just need a week where I say no

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Speaker 1: to that birthday party and I say no to that,

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Speaker 1: you know, whatever social thing we're doing on the Sunday,

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Speaker 1: and I just say we're having a quiet weekend. We

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Speaker 1: are just going to be together as a family. We're

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Speaker 1: not going to be doing going out socializing, worrying about it.

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Speaker 1: I just need some downtime. And I find because I'm

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Speaker 1: on camera a lot and I'm public and I'm out

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Speaker 1: there all the time, I get very very drained socially

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Speaker 1: a lot. And I sometimes just record things in advance

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Speaker 1: and then I go offline for three days and you

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Speaker 1: wouldn't know because things are uploaded and I've already recorded them.

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Speaker 1: But I just need that time where I'm completely out

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Speaker 1: of reach and unavailable, and it really does help to

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Speaker 1: restore my sense of self and rejuvenate. So sleep is

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Speaker 1: really important as rest, but so are the other rests,

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Speaker 1: your emotional rest, your spiritual rest, your mental rest. Take

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Speaker 1: that into consideration, Ali, and I hope that helps you.

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Speaker 1: Sleep is so important and if you can work on

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Speaker 1: your sleep hygiene, then you'll just feel like a new person.

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Speaker 1: Thanks so much for listening to Bounce Forward. I love

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Speaker 1: having your company. So please DM me on Instagram, I

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Speaker 1: Tip Paul Underscore or XO and let me know what

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Speaker 1: questions you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast app Speak soon. Happy Days,