Speaker 1: I'd like to begin by acknowledging the traditional custodians of
Speaker 1: country throughout Australia and their connections to land, sea and community.
Speaker 1: We pay our respect to their elders, past, present and emerging,
Speaker 1: and extend that respect to all Aboriginal and Torres Strait
Speaker 1: Islander peoples today. Welcome to Stepping Up the podcast where
Speaker 1: we explore all things organization, mental health, routines, personal development,
Speaker 1: motherhood and health. I'm your host, Steph Pace, and I'm
Speaker 1: the woman behind Just Another Mummy blog and also the
Speaker 1: founder of Steph Pace Planners. But I can assure you
Speaker 1: this is not just another podcast online. I'm known for
Speaker 1: my organization tips and tricks and the occasional banter, but
Speaker 1: it definitely wasn't always this way. I used to be
Speaker 1: a hot mess and occasionally still am. And I'm here
Speaker 1: as your honest and real friend each week to show
Speaker 1: you how I turn my life of chaos into clarity.
Speaker 1: Between the house, health, kids, work, and wanting to be
Speaker 1: the best version of yourself, it can be overwhelming, and
Speaker 1: I'm here to give you the tools and tips to
Speaker 1: stop you feeling like a slave to your daily tasks,
Speaker 1: home life, and especially the expectations you have on yourself.
Speaker 1: Join me as I share my journey and insights into
Speaker 1: the art of balancing at all and speak to guests
Speaker 1: who can help us all live a better life. Whether
Speaker 1: you're looking to streamline your daily routines, bosh your wellbeing,
Speaker 1: achieve your fitness goals, dive into personal development, or find
Speaker 1: inspiration to step up into the best version of yourself,
Speaker 1: We've got you. So are you ready to step up
Speaker 1: your game? Let's go. Hello guys, and welcome back to
Speaker 1: stepping up. I am recording this on a really, really
Speaker 1: rainy day, and I swear to God, every time I
Speaker 1: go to record, the dog next door to starts barking.
Speaker 1: Can you hear it? Or now he stops? Honestly every time.
Speaker 1: I'll be up in my office all day and he
Speaker 1: doesn't buck once, and then as soon as I go
Speaker 1: to record anything, he starts barking. I love dogs, obviously.
Speaker 1: I have my little Lily. If you guys don't know,
Speaker 1: she's actually sixteen. We bought her when Roy and I
Speaker 1: literally got together when we're eighteen years old. So sad,
Speaker 1: and she's getting so old now, which I hate. I
Speaker 1: hate it. It's not fair dogs should live as long
Speaker 1: as adults. Honestly. I mean dogs should live as long
Speaker 1: as humans honestly. Anyways, today I'm talking about the most
Speaker 1: important topic and something that at some stage in our life,
Speaker 1: except if you're Ryan pace, you have struggled with, which
Speaker 1: is sleep. Sleep is the most important thing. And I
Speaker 1: think especially now with technology and always being switched on
Speaker 1: and having a moon things to do every day, sleep
Speaker 1: is one thing that most people suffer with. It is
Speaker 1: really really hard to switch off and just get to
Speaker 1: sleep or not. Actually, it's not always about getting to sleep,
Speaker 1: it's about, you know, getting enough sleep. That's the biggest problem.
Speaker 1: Like there's a lot of people out there that can
Speaker 1: just put their head on a pillow. They're buggered from
Speaker 1: the day they can fall asleep. But I bet you
Speaker 1: there are so many and there's science that even says
Speaker 1: there stats to show the average adult is just not
Speaker 1: getting enough sleep, and we know that's the most important
Speaker 1: thing that literally sleep is the most important for a
Speaker 1: human besides food and water. So, before I get into it,
Speaker 1: a little bit of a life update. I did a
Speaker 1: post on Instagram a couple weeks ago and it's been
Speaker 1: no lie that your girl has had a really rough
Speaker 1: few months. And I know I've been saying this so
Speaker 1: many times, but I just feel like it's so important
Speaker 1: for me to be honest, especially when it comes to
Speaker 1: mental health. I don't remember the last time my mental
Speaker 1: health was that bad. It got to a really scary place,
Speaker 1: very like just incredibly dark. And I said in the
Speaker 1: post a few weeks ago that I just feel like,
Speaker 1: unfortunately for humans, for us to change, there needs to
Speaker 1: be pain. That's the only thing that makes us change.
Speaker 1: Because when you think about it, why would we change
Speaker 1: and make uncomfortable decisions and shifts in our lives unless
Speaker 1: there's pain, Because it's either you change or you remain
Speaker 1: the same. And eventually that pain can get so unbearable
Speaker 1: that you're like, I'm not doing this anymore. Things have
Speaker 1: got to change. And that kind of happened with me,
Speaker 1: you know, probly the end of last year, and I
Speaker 1: realized I just was trying to be too much to everyone,
Speaker 1: do too much for everything. And yes, some was definitely
Speaker 1: self inflicted, and then some is my responsibility as a
Speaker 1: business owner, mum, all the things. And then you throw
Speaker 1: that in with, you know, all the grief that I've
Speaker 1: had to endure over the last couple of years of
Speaker 1: losing literally my whole family except my brother in under
Speaker 1: two years. It's brutal, Like it's fucking brutal what I've
Speaker 1: been through. We're losing so many people, and I haven't
Speaker 1: dealt with that, and I haven't had the time to
Speaker 1: deal with that, and I think that's what was getting bad. Anyways,
Speaker 1: what I'm trying to say is, for the first time
Speaker 1: the other week, I realized I went a whole day
Speaker 1: without having a panic attack. A whole day. And I
Speaker 1: know that sounds pretty crazy, but I got to the
Speaker 1: point where, guys, I was having full blown panic attacks
Speaker 1: every afternoon, every single day for months. I wasn't sleeping,
Speaker 1: wasn't eating. It was horrific. And I realized the other
Speaker 1: week that it got to the end of the day
Speaker 1: and I was like, oh my god, I didn't have
Speaker 1: a panic attack, and it was like, you know, the
Speaker 1: world just started looking a little brighter. My shoulders started
Speaker 1: feeling a bit lighter, and I was like, oh my god,
Speaker 1: I'm starting to see the light at the end of
Speaker 1: the tunnel. All this work I put in, and the
Speaker 1: processes and hiring all these people and really trying to
Speaker 1: just focus on what I need to do so I
Speaker 1: can take the space to heal and then be with
Speaker 1: my family. Like I'm starting to see the light and
Speaker 1: I've started sleeping again. Whooh my sleep. I was probably
Speaker 1: getting four to five hours a night, no joke, for months.
Speaker 1: So my focus last month was my sleep. Because when
Speaker 1: you're having bad sleep, your mental health suffers. Everything suffless,
Speaker 1: your memory, life, brain fog, everything is linked to sleep.
Speaker 1: And it's like, it's like my last night, when I
Speaker 1: was putting the kids to bed, I noticed the girls
Speaker 1: they tend and all kids, the kids tend to get
Speaker 1: quite emotional and sad when they're tired, and it's because
Speaker 1: it's like your body needs to recharge. Because then it's
Speaker 1: like think about when you're so tired, you can't think clearly,
Speaker 1: you can't make rational decisions. And that's why I like,
Speaker 1: if you are not concentrating on the most important part
Speaker 1: of your life, which is sleep, everything else is going
Speaker 1: to turn to shit, no matter how hard you're trying.
Speaker 1: Do you know how many times I've tried to hit
Speaker 1: my fitness goals, and because I was not focusing on
Speaker 1: my sleep enough, I wasn't getting the results I wanted.
Speaker 1: I wasn't lifting heavy, and I felt like shit. So
Speaker 1: there's no point trying to do all these other things
Speaker 1: when you're not focusing on your sleep. Your sleep should
Speaker 1: be step one for everything. Anyways, I've always been a
Speaker 1: terrible sleeper, horrific ever since I was little. I've got
Speaker 1: an overactive mind. I've just been a like terrible sleep
Speaker 1: in my whole life. I've actually been on sleep medication
Speaker 1: as an adult, like my whole adult hoood adulthood, because
Speaker 1: I have trouble falling asleep and I have trouble staying asleep.
Speaker 1: Last night actually was one of those nights. I was
Speaker 1: up till like twelve thirty, and I realized it's because
Speaker 1: I broke one of my rules, which is my clock
Speaker 1: off time for work, and I didn't follow that. And
Speaker 1: now I'm recording this podcast for that reason, because as
Speaker 1: soon as I stop doing one of these hacks and
Speaker 1: steps that I'm going to be telling you in this episode,
Speaker 1: my sleep suffers straight away. I'm very sensitive. I'm a
Speaker 1: very sensitive soul. Unfortunately, now, as I said, I was
Speaker 1: having rubbish sleep for months, and I managed to fix
Speaker 1: my sleep cycle in two nights because I know what
Speaker 1: works and I go back to it soon as I'm desperate,
Speaker 1: I'm like, Steph, go back to what you know, go
Speaker 1: back to what works. And I want to be telling
Speaker 1: you what that is in this episode that is going
Speaker 1: to change your life and sleep forever. Now, firstly, I
Speaker 1: want to touch on why is sleep so important? Which
Speaker 1: you know a lot of us know, but do you
Speaker 1: actually know what it affects. So I've got some science.
Speaker 1: I've got the receipts. As always, Now, sleep deprivation can
Speaker 1: impair cognitive function by as much as forty percent, and
Speaker 1: that can be just from one night. So if you
Speaker 1: have one night pretty shitty sleep, you'll notice you're you know,
Speaker 1: you're just day to day operations of your body, and
Speaker 1: your mind is going to be I don't know why
Speaker 1: I was. I don't know why I was doing the
Speaker 1: robot then, but anyway, everything will be reduced by forty percent.
Speaker 1: You may also have a forty to fifty percent reduction
Speaker 1: in the ability to form new memories and consolidate learning.
Speaker 1: Think about even when your kids. You've had had children
Speaker 1: when they were newborn, Like, there's so many things when
Speaker 1: they were little that I can't remember. And it's got
Speaker 1: to do with the sleep because we have no sleep.
Speaker 1: You're too busy, you know, breastfeeding or bottle feeding twenty
Speaker 1: four seven. It is a time and you just remember
Speaker 1: like feeling like you're going a bit crazy. I just remember,
Speaker 1: you know, waking up a million times during the night
Speaker 1: and then waking up in the morning. My eyes are
Speaker 1: just red raw, I'm so tired, and you just feel
Speaker 1: like a bit nuts. Yeah, that's what sleep does to you.
Speaker 1: You also have an increased emotional reactivity by sixty to
Speaker 1: seventy percent, so you are literally sixty to seventy percent
Speaker 1: more reactive than you normally would be emotionally, so little
Speaker 1: like small things will upset you that much more. Just
Speaker 1: like as I was saying to the kids last night
Speaker 1: when they were just going, I don't want to go
Speaker 1: to school tomorrow and everything like it was the end
Speaker 1: of the world. And it's like, honey, it's because you're tired.
Speaker 1: You need to go to sleep. And this also makes
Speaker 1: people more prone to mood swings, irritability, and emotional instability,
Speaker 1: which was indicated by research published in the journal Sleep.
Speaker 1: And also this was quite interesting, but chronic sleep deprivation
Speaker 1: increases obesity by fifty five percent because sleep impacts so
Speaker 1: many of our hormones, and it also includes the levels
Speaker 1: of hunger we feel. So just think about, like I
Speaker 1: know for me, when we were younger, we'd go have
Speaker 1: a night out. Just think about, like if I didn't sleep,
Speaker 1: I was just so much hungrier the next day, Like
Speaker 1: you just want to constantly eat, And it actually affects
Speaker 1: these hormones by fifteen percent. Now, those are the effects
Speaker 1: of sleep deprivation. I want you to think about right now.
Speaker 1: How many times have you fallen asleep scrolling on your phone.
Speaker 1: It's the one thing that I myself, even I grew
Speaker 1: so reliant on to make me fall asleep. I would
Speaker 1: scroll until I physically would pass out, which always ended
Speaker 1: up being like past midnight. There's just so many habits
Speaker 1: that is so common these days that is really working
Speaker 1: against us with our sleep. And I don't want you
Speaker 1: to feel too bad about this, because honestly, the majority
Speaker 1: of people do this. We scroll until we fall asleep.
Speaker 1: We are watching huge screens late at night. We are
Speaker 1: just overstimulated. There's a million notifications and a million things
Speaker 1: to do every day, so when it gets to bedtime,
Speaker 1: a lot of us end up doing this thing called
Speaker 1: revenge bedtime procrastination. Now to go into what revenge bedtime
Speaker 1: procrastination is, but it's something I came across on TikTok
Speaker 1: and I didn't know it even had a name. But
Speaker 1: a majority of us do struggle with this because when
Speaker 1: you think about it, you know, when you're a parent,
Speaker 1: or even if you're not, by the time you get
Speaker 1: to bed at the end of the day, you just
Speaker 1: feel like you've been just giving and giving and giving
Speaker 1: yourself to everything for the whole day. You don't feel
Speaker 1: in control of your own life. And for those of
Speaker 1: you who feel like this, I know you will resonate
Speaker 1: with you go into bed and you know, okay, it's late,
Speaker 1: I really need to get some sleep. Like we know
Speaker 1: we need sleep, but we just feel like I need
Speaker 1: a minute for myself. And this is very, very common
Speaker 1: for parents, but also for those who just feel like
Speaker 1: in their jobs or in life, or if you've got
Speaker 1: poor time management skills, you don't feel in control of
Speaker 1: your day. So then at night, that's the one time
Speaker 1: during the day that you feel like you can do
Speaker 1: something for yourself, whether that is always scrolling, getting some entertainment,
Speaker 1: and doing something for you. So even though we know
Speaker 1: it's bad for us to not be getting sleep, we
Speaker 1: tend to do revenge bedtime procrastination, and that is literally
Speaker 1: what it is. It is us not feeling in control
Speaker 1: and then sacrificing our sleep for personal time because our
Speaker 1: day is taken up by everyone and everything and we
Speaker 1: don't feel in control. I'm exhibit A like today, I
Speaker 1: am so behind and I know tonight I will probably
Speaker 1: fight with myself to not do this. And if we
Speaker 1: continue to do this, we end up with something called
Speaker 1: a sleep deficit, and this is not good. So basically,
Speaker 1: as you could imagine, we're meant to be getting seven
Speaker 1: to nine hours of sleep every night, and majority of us,
Speaker 1: you know, by the time we get the kids to bed,
Speaker 1: we've cleaned up after dinner, We've you know, cleaned the house,
Speaker 1: We've talked to our partner, we've set our butts on
Speaker 1: the couch, watched some TV together, whatever you do. Then
Speaker 1: you get into bed, it's usually pretty late. And even
Speaker 1: if you get your kids to bed early, you tend
Speaker 1: to really drag out this process as long as possible,
Speaker 1: and a majority of us are going to sleep at
Speaker 1: around eleven o'clock at night now during the night, many
Speaker 1: of us are going to be woken up by a
Speaker 1: multiple range of things, usually children or a partner that
Speaker 1: wriggles around too much. But if you go to bed
Speaker 1: at twelve or even at eleven, but you get woken
Speaker 1: up by kids and then you're getting up about six
Speaker 1: o'clock for when they wake up, you're literally going to
Speaker 1: be only getting about five hours of good quality sleep
Speaker 1: that night, and you're meant to be getting eight to nine. Now,
Speaker 1: if you do the math, getting five hours of sleep
Speaker 1: a night, even five and a half, it's only about
Speaker 1: thirty five hours of sleep a week when you should
Speaker 1: be getting fifty six hours. And now that's a sleep
Speaker 1: deficit of twenty one hours of sleep a week. That's
Speaker 1: like nearly a whole day of sleep you're missing out of.
Speaker 1: It adds up so quickly. And when I looked into
Speaker 1: have a Google or sleep deficit after this episode, because
Speaker 1: it is pretty interesting and it is kind of hard
Speaker 1: to catch up with. It's very hard to catch up with.
Speaker 1: You can imagine how are you supposed to get back
Speaker 1: twenty one hours of sleep when you continue to do
Speaker 1: the same cycle. You stay up late, you want time
Speaker 1: for yourself, You're reclaiming your time. You're scrolling, you're getting
Speaker 1: to sleep at about eleven o'clock at night, your kids
Speaker 1: wake you up, or you're getting up at six o'clock
Speaker 1: to get ready for work or whatever. You're not getting
Speaker 1: enough sleep and it's going to fuck you up. Now
Speaker 1: you're probably sitting there going, okay, steph, Well this is great,
Speaker 1: but how do we actually fix it? How did I
Speaker 1: fix my sleep in two nights? Well, I'm going to
Speaker 1: be giving you the six steps you need to do
Speaker 1: to fix your sleep, and every single one of these
Speaker 1: is gold. And I promise you if you do all
Speaker 1: of them, you are going to start sleeping like Ryan
Speaker 1: Pace very soon. All right, So Step one, reflect on
Speaker 1: your day. The biggest thing that keeps me up at
Speaker 1: night personally is if I've had a very stressful day
Speaker 1: and I'm just carrying a lot of things mentally. I
Speaker 1: actually wear a garment watch, and my watch will tell
Speaker 1: me my sleep score, and it also will tell me
Speaker 1: a lot of the time if I've had a stressful day,
Speaker 1: I will have a low sleep score and it will
Speaker 1: literally tell me it's because I had a stressful day.
Speaker 1: So the biggest thing you need to be mindful of
Speaker 1: during the day. Yes, we can't eradicate stress from our
Speaker 1: lives unfortunately, but we can decide how we want to
Speaker 1: deal with it. So for me personally, one thing I
Speaker 1: love to do is do a bit of a midday reset.
Speaker 1: If I'm feeling really overwhelmed and stressed that day, I
Speaker 1: like just to like change my environment, taking little rest
Speaker 1: throughout the day, listening to some music, and just literally
Speaker 1: just stepping away from whatever stressing me out. We can't
Speaker 1: get rid of it, but if you can just try
Speaker 1: to take some time to regulate yourself, that is going
Speaker 1: to change your life. So at the end of the day,
Speaker 1: when you're about to get into bed, and if you've
Speaker 1: got a very busy mind, I want you just to
Speaker 1: literally do a PM perche And I've talked about this before,
Speaker 1: but a PM purge is something I do when I
Speaker 1: get out all of my thoughts onto paper, anything that's
Speaker 1: stressing me out, and I look at it and I
Speaker 1: just feel lighter. You will just feel the mental load
Speaker 1: shift because you've gotten it out. It is honestly incredible.
Speaker 1: And again I will talk day and night about journaling,
Speaker 1: but doing a PM purge when you've had a stressful
Speaker 1: day honestly, I would recommend you do this every day.
Speaker 1: It is It's amazing. Okay. Step two, which is stemming
Speaker 1: off the first step talking about stressing your day, I
Speaker 1: want you to do a midday reset. So one thing
Speaker 1: I do is I love to go for a walk
Speaker 1: in the middle of the day outside And if you
Speaker 1: can't go for a walk, just get outside. Just reset
Speaker 1: yourself because the moment you get outside for a fresh
Speaker 1: air it could literally be ten or fifteen minutes your
Speaker 1: stress levels You're going to be so more regulated. And
Speaker 1: this is going to help you with your sleep that night,
Speaker 1: I promise you. Also, just actual movement and exercise is
Speaker 1: going to make you sleep. Now. I know you guys
Speaker 1: have heard all these things, but when you actually put
Speaker 1: them into practice, you know why you need to stick
Speaker 1: with them. Now. Step three is being aware of light
Speaker 1: in the evening. I'm basically like a toddler. We are
Speaker 1: all like toddlers. We are all over stimulated, and when
Speaker 1: there is light, especially the overhead lights, blue light from
Speaker 1: our phone, which I'll get into next, it makes our
Speaker 1: brain think it is daytime. So if you want your
Speaker 1: brain to start producing melatonin and telling your body okay,
Speaker 1: this is nighttime, we need to start winding down. It
Speaker 1: needs to be done hours before you actually get into bed.
Speaker 1: So when it hits five or six o'clock, I actually
Speaker 1: want you to turn off the overhead lights. When Ryan
Speaker 1: turns these on, I'm like a vampire. I'm like, get
Speaker 1: the light away from me, because I wake up so
Speaker 1: easily with that. And you will notice the biggest shift
Speaker 1: not only in yourself and being able to actually relax
Speaker 1: and wind down when you turn off the overhead lights
Speaker 1: and just put lamps on, but also your children because
Speaker 1: when you think about it, like Ryan loves roughing the
Speaker 1: kids up before bed. He rubs them up, and then
Speaker 1: he wonders why they can't sleep. I'm like, dude, number one,
Speaker 1: you got the law the lights on. Number two, you
Speaker 1: let you roughen them up. You're being loud, which is
Speaker 1: super cute. But I'm also like, dude, it's seven o'clock
Speaker 1: at night, and then you want them to just switch
Speaker 1: off and go to sleep. It doesn't work like that.
Speaker 1: So I did this thing, and I talked about it before,
Speaker 1: but I did this thing called fairy time. So when
Speaker 1: it hits six o'clock, all the overhead lights go off.
Speaker 1: The girls can do coloring in and stuff and even iron.
Speaker 1: It really helps me. But it will get your kids
Speaker 1: to fall asleep so much faster and easier if you
Speaker 1: do this. Step four is being aware of blue light. Now,
Speaker 1: blue light makes your brain think again that it's the
Speaker 1: middle of the day, and it is actually a thing.
Speaker 1: And I know some people think that this is all
Speaker 1: bullshit to sell some blue light glasses, but it is.
Speaker 1: Actually it's scien It's like it's true. And I actually
Speaker 1: put a setting on my phone to put on the
Speaker 1: warm light by six o'clock every night, so my phone
Speaker 1: automatically will switch from blue light to the warmest setting
Speaker 1: straight away so I won't even notice. And another thing
Speaker 1: I do is I actually, if I am on my
Speaker 1: phone at night, which I have a clock off, which
Speaker 1: I'll tell you about in the next step, I will
Speaker 1: put my brightness all the way down because it's not
Speaker 1: going to be as enticing to your brain to stay
Speaker 1: on it, which is also going to help you kick
Speaker 1: being addicted to your phone, but you need to set
Speaker 1: it up so helping your settings, Like I've done a
Speaker 1: whole episode on your phone and being addicted to your
Speaker 1: phone and have to stop that. I will link the
Speaker 1: episode below because it did as a game changer, and
Speaker 1: doing this and setting up the settings on your phone
Speaker 1: will just automatically ensure that you're not getting all that
Speaker 1: extra blue light. It comes off the TV as well,
Speaker 1: so you can also go on your TV and put
Speaker 1: the brightness down and change the settings. And then there's
Speaker 1: obviously the alternative of having blue light glasses, which does
Speaker 1: really really help. I'm someone I don't watch TV at all.
Speaker 1: I actually only just started watching it the other week
Speaker 1: with Ryan, and we watched Baby Reindeer that was messed up,
Speaker 1: that was messed up, and even watching that, we did
Speaker 1: the whole brightness thing. But I still struggle to sleep afterwards.
Speaker 1: And it's because I'm watching this big bright box in
Speaker 1: my face. So just be aware of it. Just be
Speaker 1: aware of it. Go in your settings, make sure you
Speaker 1: set everything up for yourself so you're giving yourself the
Speaker 1: best possible chance of falling asleep, and your poor brain
Speaker 1: can know what time it is now. Step five is
Speaker 1: getting off your phone and you knew it was coming. Guys,
Speaker 1: this is the biggest culprit think about it. When I'm
Speaker 1: on my phone, I will literally just be like, oh,
Speaker 1: I'm going to check something and then next minute it's
Speaker 1: one o'clock in the morning. And I'm someone like I
Speaker 1: love going to bed early. I love it, but it
Speaker 1: just keeps you awake. Is It's like you know when
Speaker 1: you go to the casino and there's the poking machines.
Speaker 1: It's just feeding your brain on this entertainment and these
Speaker 1: lights and these notifications, and it's just like candy for
Speaker 1: our brain to stay awake and have the adrenaline running. Like,
Speaker 1: there's so many reasons why you're not falling asleep when
Speaker 1: you're on it. Get off your phone at least an
Speaker 1: hour and a half before you want to be asleep. No.
Speaker 1: I know a lot of people say an hour, but
Speaker 1: I like to say an hour and a half because
Speaker 1: it gives you that buffer time to actually wind down
Speaker 1: and then you're more likely to fall asleep quicker than that,
Speaker 1: because I'm telling you now, it takes me a lot
Speaker 1: longer than an hour to wind down and then fall asleep.
Speaker 1: So for me, I actually got off my phone at
Speaker 1: eight thirty every night. My phone is an Apple and
Speaker 1: it has a downtime setting it's called and it will
Speaker 1: lock me out, so everything's it just locks me out.
Speaker 1: Completely and it just it is amazing. And I actually
Speaker 1: bought a separate alarm clock. It's the Sunrise one and
Speaker 1: it's so nice to wake up to you. But it's
Speaker 1: also got like write music to help me fall asleep.
Speaker 1: And if you're someone who has bad self control and
Speaker 1: you charge your phone next to your bed, I'm telling
Speaker 1: you charge it on the other side of the room,
Speaker 1: charge it in a different room. And if you get
Speaker 1: a different alarm clock, you do not need it. Because
Speaker 1: the amount of times I wanted to tell myself, okay,
Speaker 1: I want to get off my phone at eight thirty,
Speaker 1: and then I kept it next to my bed and
Speaker 1: I will still go on it. I'll be like, oh,
Speaker 1: I'm just going to check something, and then two hours
Speaker 1: later I'm like, fuck, I'm still on my phone. So
Speaker 1: just get it out of your room. And the bonus
Speaker 1: point is too, if you do need your phone alarm
Speaker 1: and you do have it in you know, the next
Speaker 1: room or across the bedroom, when it goes off, it
Speaker 1: will force you to get your butt out of bed
Speaker 1: and actually turn it off, so then you can actually
Speaker 1: make sure you're waking up. Now Step six, you're probably wondering, okay,
Speaker 1: I'm off my phone. So what do I do? Steph Like,
Speaker 1: you know, I'm not a caveman. What am I meant
Speaker 1: to do with my time? Read? Listen to podcasts like
Speaker 1: this one, listen to an audiobook, even doing things like
Speaker 1: I love coloring in. And I didn't think i'd ever
Speaker 1: say that because until Dad passed, I didn't do any
Speaker 1: hobby type of thing like that. I was someone again
Speaker 1: that I only did tasks to get a certain outcome,
Speaker 1: which was you know, cleaning, make more money, things that
Speaker 1: adults do. We don't do things for fun anymore, and
Speaker 1: it's really sad. So if you can make that time
Speaker 1: before bed to journal or read or promise you you're actually
Speaker 1: going to create a whole new hobby that you actually enjoy,
Speaker 1: and it's gonna give you an actual break, because when
Speaker 1: you're always switched on in your phone all the time,
Speaker 1: you're not actually giving yourself a break. So that's what
Speaker 1: you can do instead. Now, if you are, you know,
Speaker 1: coloring in, make sure that if you have a bedside
Speaker 1: lamp or you know, a book light, make sure it
Speaker 1: is the warm one. I have things linked to my
Speaker 1: Amazon store front, which I'll make sure I give you
Speaker 1: guys the link below in the show notes. But you
Speaker 1: can get warm, you know, light bulbs and book lights
Speaker 1: and things like that. This is why I love my
Speaker 1: kindle because I love to read. But I was getting
Speaker 1: annoyed having a book lamp. So got my kindle and
Speaker 1: it's a game changer and I put it on dark
Speaker 1: mode and I'm good to go. And it's not like
Speaker 1: an iPad at all. It's literally like looks kind of
Speaker 1: like paper. It's hard to explain, but kindles are life changing,
Speaker 1: kindlegirly for life over here. Now, I want to do
Speaker 1: a quick recap so you guys remember what you're going
Speaker 1: to be doing tonight, because your stepping stone this week
Speaker 1: is to get off your phone an hour and a
Speaker 1: half before bed. And I want you to like tick
Speaker 1: it off in your habit tracker, in your planner and
Speaker 1: see how much it's going to help you. Because if
Speaker 1: you have to do just one of these things, and
Speaker 1: I'm being honest, if you have to only do one
Speaker 1: of these steps, it would be to get off your
Speaker 1: phone an hour and a half before bed. That's the
Speaker 1: one that counts, honestly. Now, quick recap. Step one is
Speaker 1: to reflect on your day, do a bit of a
Speaker 1: pm purge and get all that mental load your head.
Speaker 1: Step two break up your day with a mid day
Speaker 1: reset and go for a walk and get outside and
Speaker 1: that's going to help you with your stress levels. Step
Speaker 1: three is be aware of light. Turn off those overhead
Speaker 1: lights by six pm. Game changer. Step four is blue
Speaker 1: light from your TV and phone, changing the settings and
Speaker 1: getting that sorted. Step five is get off your phone
Speaker 1: an hour and a half before bed, and step six
Speaker 1: is read journal or coloring before you go to sleep. Anyways, guys,
Speaker 1: I hope this episode helped. I know this is just
Speaker 1: such an important topic and something that everyone struggles with. Again,
Speaker 1: unless you're Ryan Pace, please let me know if this helps.
Speaker 1: And I'd love for you guys to tag us on
Speaker 1: Instagram and show us your new bedtime routines. I just
Speaker 1: want to see it so a baud. I love a
Speaker 1: good bedtime routine honestly, and I'd love to know what
Speaker 1: episode you would love to have coming up next. Please
Speaker 1: don't forget to subscribe and I'll see you guys next week. Bye.
Speaker 1: Thank you guys so much for tuning in today's episode
Speaker 1: of Stepping Up. I don't want this to be just
Speaker 1: another podcast that you listen to you get inspiration and
Speaker 1: then you don't take action. If there's been something in
Speaker 1: this episode that will help you step up into the
Speaker 1: best version of yourself, open up your trusted planner and
Speaker 1: make a plan. And if you've loved listening to today's episode,
Speaker 1: take a screenshot and show me where you've been listening from.
Speaker 1: I love seeing it. Make sure you tag us at
Speaker 1: Stepping Up and steph Pace Underscore on Instagram so we
Speaker 1: can see it. And make sure you subscribe because you
Speaker 1: won't want to miss what's coming up next week.