WEBVTT - How I Fixed My Sleep in 2 NIGHTS! 0:00:00.560 --> 0:00:03.400 I'd like to begin by acknowledging the traditional custodians of 0:00:03.440 --> 0:00:06.920 country throughout Australia and their connections to land, sea and community. 0:00:07.360 --> 0:00:10.480 We pay our respect to their elders, past, present and emerging, 0:00:10.520 --> 0:00:13.200 and extend that respect to all Aboriginal and Torres Strait 0:00:13.240 --> 0:00:18.880 Islander peoples today. Welcome to Stepping Up the podcast where 0:00:18.920 --> 0:00:23.400 we explore all things organization, mental health, routines, personal development, 0:00:23.600 --> 0:00:26.720 motherhood and health. I'm your host, Steph Pace, and I'm 0:00:26.760 --> 0:00:29.720 the woman behind Just Another Mummy blog and also the 0:00:29.760 --> 0:00:32.640 founder of Steph Pace Planners. But I can assure you 0:00:32.720 --> 0:00:35.760 this is not just another podcast online. I'm known for 0:00:35.840 --> 0:00:39.120 my organization tips and tricks and the occasional banter, but 0:00:39.200 --> 0:00:41.879 it definitely wasn't always this way. I used to be 0:00:41.960 --> 0:00:45.320 a hot mess and occasionally still am. And I'm here 0:00:45.360 --> 0:00:47.880 as your honest and real friend each week to show 0:00:47.880 --> 0:00:50.440 you how I turn my life of chaos into clarity. 0:00:50.920 --> 0:00:53.640 Between the house, health, kids, work, and wanting to be 0:00:53.720 --> 0:00:56.240 the best version of yourself, it can be overwhelming, and 0:00:56.320 --> 0:00:58.200 I'm here to give you the tools and tips to 0:00:58.200 --> 0:01:01.040 stop you feeling like a slave to your daily tasks, 0:01:01.120 --> 0:01:04.480 home life, and especially the expectations you have on yourself. 0:01:05.120 --> 0:01:07.120 Join me as I share my journey and insights into 0:01:07.120 --> 0:01:09.240 the art of balancing at all and speak to guests 0:01:09.240 --> 0:01:11.759 who can help us all live a better life. Whether 0:01:11.800 --> 0:01:14.679 you're looking to streamline your daily routines, bosh your wellbeing, 0:01:14.800 --> 0:01:17.960 achieve your fitness goals, dive into personal development, or find 0:01:18.000 --> 0:01:20.760 inspiration to step up into the best version of yourself, 0:01:21.040 --> 0:01:23.600 We've got you. So are you ready to step up 0:01:23.640 --> 0:01:27.920 your game? Let's go. Hello guys, and welcome back to 0:01:28.040 --> 0:01:32.600 stepping up. I am recording this on a really, really 0:01:32.680 --> 0:01:35.280 rainy day, and I swear to God, every time I 0:01:35.319 --> 0:01:38.319 go to record, the dog next door to starts barking. 0:01:39.400 --> 0:01:43.520 Can you hear it? Or now he stops? Honestly every time. 0:01:43.880 --> 0:01:45.720 I'll be up in my office all day and he 0:01:45.760 --> 0:01:47.440 doesn't buck once, and then as soon as I go 0:01:47.560 --> 0:01:50.800 to record anything, he starts barking. I love dogs, obviously. 0:01:51.120 --> 0:01:53.040 I have my little Lily. If you guys don't know, 0:01:53.080 --> 0:01:56.240 she's actually sixteen. We bought her when Roy and I 0:01:56.280 --> 0:01:58.640 literally got together when we're eighteen years old. So sad, 0:01:58.640 --> 0:02:01.480 and she's getting so old now, which I hate. I 0:02:01.520 --> 0:02:03.200 hate it. It's not fair dogs should live as long 0:02:03.240 --> 0:02:06.360 as adults. Honestly. I mean dogs should live as long 0:02:06.400 --> 0:02:10.760 as humans honestly. Anyways, today I'm talking about the most 0:02:10.800 --> 0:02:14.800 important topic and something that at some stage in our life, 0:02:14.840 --> 0:02:19.480 except if you're Ryan pace, you have struggled with, which 0:02:19.520 --> 0:02:22.040 is sleep. Sleep is the most important thing. And I 0:02:22.080 --> 0:02:26.560 think especially now with technology and always being switched on 0:02:26.680 --> 0:02:29.400 and having a moon things to do every day, sleep 0:02:29.480 --> 0:02:31.960 is one thing that most people suffer with. It is 0:02:32.000 --> 0:02:33.760 really really hard to switch off and just get to 0:02:33.800 --> 0:02:38.480 sleep or not. Actually, it's not always about getting to sleep, 0:02:38.840 --> 0:02:42.520 it's about, you know, getting enough sleep. That's the biggest problem. 0:02:42.600 --> 0:02:43.840 Like there's a lot of people out there that can 0:02:43.880 --> 0:02:46.080 just put their head on a pillow. They're buggered from 0:02:46.120 --> 0:02:49.560 the day they can fall asleep. But I bet you 0:02:49.800 --> 0:02:51.880 there are so many and there's science that even says 0:02:51.880 --> 0:02:54.560 there stats to show the average adult is just not 0:02:54.600 --> 0:02:57.799 getting enough sleep, and we know that's the most important 0:02:57.840 --> 0:03:00.959 thing that literally sleep is the most important for a 0:03:01.040 --> 0:03:04.200 human besides food and water. So, before I get into it, 0:03:04.400 --> 0:03:06.400 a little bit of a life update. I did a 0:03:06.480 --> 0:03:09.919 post on Instagram a couple weeks ago and it's been 0:03:10.800 --> 0:03:13.799 no lie that your girl has had a really rough 0:03:13.840 --> 0:03:15.320 few months. And I know I've been saying this so 0:03:15.360 --> 0:03:17.520 many times, but I just feel like it's so important 0:03:17.520 --> 0:03:19.760 for me to be honest, especially when it comes to 0:03:19.840 --> 0:03:23.240 mental health. I don't remember the last time my mental 0:03:23.240 --> 0:03:26.040 health was that bad. It got to a really scary place, 0:03:26.400 --> 0:03:31.320 very like just incredibly dark. And I said in the 0:03:31.360 --> 0:03:34.880 post a few weeks ago that I just feel like, 0:03:35.920 --> 0:03:39.440 unfortunately for humans, for us to change, there needs to 0:03:39.440 --> 0:03:41.680 be pain. That's the only thing that makes us change. 0:03:41.720 --> 0:03:45.040 Because when you think about it, why would we change 0:03:45.040 --> 0:03:49.560 and make uncomfortable decisions and shifts in our lives unless 0:03:49.560 --> 0:03:53.440 there's pain, Because it's either you change or you remain 0:03:53.520 --> 0:03:57.880 the same. And eventually that pain can get so unbearable 0:03:57.880 --> 0:04:01.280 that you're like, I'm not doing this anymore. Things have 0:04:01.320 --> 0:04:03.120 got to change. And that kind of happened with me, 0:04:04.480 --> 0:04:07.320 you know, probly the end of last year, and I 0:04:07.360 --> 0:04:10.760 realized I just was trying to be too much to everyone, 0:04:11.240 --> 0:04:15.280 do too much for everything. And yes, some was definitely 0:04:15.280 --> 0:04:18.440 self inflicted, and then some is my responsibility as a 0:04:18.480 --> 0:04:21.880 business owner, mum, all the things. And then you throw 0:04:21.920 --> 0:04:23.720 that in with, you know, all the grief that I've 0:04:23.720 --> 0:04:25.440 had to endure over the last couple of years of 0:04:25.480 --> 0:04:28.039 losing literally my whole family except my brother in under 0:04:28.080 --> 0:04:32.440 two years. It's brutal, Like it's fucking brutal what I've 0:04:32.480 --> 0:04:38.160 been through. We're losing so many people, and I haven't 0:04:38.200 --> 0:04:39.599 dealt with that, and I haven't had the time to 0:04:39.640 --> 0:04:43.200 deal with that, and I think that's what was getting bad. Anyways, 0:04:43.360 --> 0:04:45.640 what I'm trying to say is, for the first time 0:04:45.680 --> 0:04:48.440 the other week, I realized I went a whole day 0:04:48.440 --> 0:04:51.520 without having a panic attack. A whole day. And I 0:04:51.600 --> 0:04:54.599 know that sounds pretty crazy, but I got to the 0:04:54.600 --> 0:04:57.800 point where, guys, I was having full blown panic attacks 0:04:58.440 --> 0:05:04.560 every afternoon, every single day for months. I wasn't sleeping, 0:05:05.200 --> 0:05:09.320 wasn't eating. It was horrific. And I realized the other 0:05:09.360 --> 0:05:12.280 week that it got to the end of the day 0:05:12.279 --> 0:05:14.120 and I was like, oh my god, I didn't have 0:05:14.160 --> 0:05:17.279 a panic attack, and it was like, you know, the 0:05:17.320 --> 0:05:21.039 world just started looking a little brighter. My shoulders started 0:05:21.040 --> 0:05:24.360 feeling a bit lighter, and I was like, oh my god, 0:05:24.400 --> 0:05:25.680 I'm starting to see the light at the end of 0:05:25.680 --> 0:05:27.240 the tunnel. All this work I put in, and the 0:05:27.279 --> 0:05:29.880 processes and hiring all these people and really trying to 0:05:29.920 --> 0:05:31.960 just focus on what I need to do so I 0:05:32.000 --> 0:05:34.080 can take the space to heal and then be with 0:05:34.080 --> 0:05:38.040 my family. Like I'm starting to see the light and 0:05:38.240 --> 0:05:43.960 I've started sleeping again. Whooh my sleep. I was probably 0:05:43.960 --> 0:05:47.160 getting four to five hours a night, no joke, for months. 0:05:48.240 --> 0:05:53.920 So my focus last month was my sleep. Because when 0:05:54.000 --> 0:05:59.360 you're having bad sleep, your mental health suffers. Everything suffless, 0:05:59.360 --> 0:06:03.640 your memory, life, brain fog, everything is linked to sleep. 0:06:04.440 --> 0:06:06.600 And it's like, it's like my last night, when I 0:06:06.640 --> 0:06:09.440 was putting the kids to bed, I noticed the girls 0:06:09.440 --> 0:06:12.520 they tend and all kids, the kids tend to get 0:06:12.560 --> 0:06:16.240 quite emotional and sad when they're tired, and it's because 0:06:16.279 --> 0:06:19.360 it's like your body needs to recharge. Because then it's 0:06:19.400 --> 0:06:22.000 like think about when you're so tired, you can't think clearly, 0:06:22.000 --> 0:06:25.320 you can't make rational decisions. And that's why I like, 0:06:25.640 --> 0:06:28.160 if you are not concentrating on the most important part 0:06:28.160 --> 0:06:30.560 of your life, which is sleep, everything else is going 0:06:30.600 --> 0:06:32.599 to turn to shit, no matter how hard you're trying. 0:06:32.760 --> 0:06:34.560 Do you know how many times I've tried to hit 0:06:34.560 --> 0:06:37.279 my fitness goals, and because I was not focusing on 0:06:37.320 --> 0:06:39.920 my sleep enough, I wasn't getting the results I wanted. 0:06:40.120 --> 0:06:43.000 I wasn't lifting heavy, and I felt like shit. So 0:06:43.000 --> 0:06:45.040 there's no point trying to do all these other things 0:06:45.080 --> 0:06:47.440 when you're not focusing on your sleep. Your sleep should 0:06:47.440 --> 0:06:50.520 be step one for everything. Anyways, I've always been a 0:06:50.600 --> 0:06:53.840 terrible sleeper, horrific ever since I was little. I've got 0:06:53.880 --> 0:06:57.760 an overactive mind. I've just been a like terrible sleep 0:06:57.760 --> 0:06:59.840 in my whole life. I've actually been on sleep medication 0:07:00.240 --> 0:07:05.880 as an adult, like my whole adult hoood adulthood, because 0:07:06.000 --> 0:07:09.200 I have trouble falling asleep and I have trouble staying asleep. 0:07:09.720 --> 0:07:11.800 Last night actually was one of those nights. I was 0:07:11.920 --> 0:07:14.960 up till like twelve thirty, and I realized it's because 0:07:15.000 --> 0:07:18.160 I broke one of my rules, which is my clock 0:07:18.200 --> 0:07:20.600 off time for work, and I didn't follow that. And 0:07:20.640 --> 0:07:23.480 now I'm recording this podcast for that reason, because as 0:07:23.480 --> 0:07:26.200 soon as I stop doing one of these hacks and 0:07:26.240 --> 0:07:28.520 steps that I'm going to be telling you in this episode, 0:07:29.040 --> 0:07:32.080 my sleep suffers straight away. I'm very sensitive. I'm a 0:07:32.160 --> 0:07:36.160 very sensitive soul. Unfortunately, now, as I said, I was 0:07:36.200 --> 0:07:39.840 having rubbish sleep for months, and I managed to fix 0:07:39.960 --> 0:07:42.840 my sleep cycle in two nights because I know what 0:07:42.920 --> 0:07:45.239 works and I go back to it soon as I'm desperate, 0:07:45.240 --> 0:07:48.160 I'm like, Steph, go back to what you know, go 0:07:48.200 --> 0:07:49.840 back to what works. And I want to be telling 0:07:49.840 --> 0:07:51.920 you what that is in this episode that is going 0:07:52.080 --> 0:07:55.760 to change your life and sleep forever. Now, firstly, I 0:07:55.840 --> 0:07:58.119 want to touch on why is sleep so important? Which 0:07:58.440 --> 0:07:59.840 you know a lot of us know, but do you 0:08:00.040 --> 0:08:02.840 actually know what it affects. So I've got some science. 0:08:02.880 --> 0:08:05.720 I've got the receipts. As always, Now, sleep deprivation can 0:08:05.760 --> 0:08:09.480 impair cognitive function by as much as forty percent, and 0:08:09.520 --> 0:08:11.000 that can be just from one night. So if you 0:08:11.000 --> 0:08:14.880 have one night pretty shitty sleep, you'll notice you're you know, 0:08:14.920 --> 0:08:17.600 you're just day to day operations of your body, and 0:08:17.640 --> 0:08:19.240 your mind is going to be I don't know why 0:08:19.240 --> 0:08:21.760 I was. I don't know why I was doing the 0:08:21.840 --> 0:08:25.040 robot then, but anyway, everything will be reduced by forty percent. 0:08:25.480 --> 0:08:28.000 You may also have a forty to fifty percent reduction 0:08:28.200 --> 0:08:31.920 in the ability to form new memories and consolidate learning. 0:08:32.440 --> 0:08:35.199 Think about even when your kids. You've had had children 0:08:35.240 --> 0:08:38.120 when they were newborn, Like, there's so many things when 0:08:38.120 --> 0:08:41.640 they were little that I can't remember. And it's got 0:08:41.679 --> 0:08:43.520 to do with the sleep because we have no sleep. 0:08:43.920 --> 0:08:47.240 You're too busy, you know, breastfeeding or bottle feeding twenty 0:08:47.240 --> 0:08:50.240 four seven. It is a time and you just remember 0:08:50.440 --> 0:08:53.360 like feeling like you're going a bit crazy. I just remember, 0:08:53.520 --> 0:08:55.520 you know, waking up a million times during the night 0:08:55.559 --> 0:08:57.800 and then waking up in the morning. My eyes are 0:08:57.840 --> 0:09:00.360 just red raw, I'm so tired, and you just feel 0:09:00.400 --> 0:09:03.760 like a bit nuts. Yeah, that's what sleep does to you. 0:09:03.760 --> 0:09:07.960 You also have an increased emotional reactivity by sixty to 0:09:08.000 --> 0:09:12.520 seventy percent, so you are literally sixty to seventy percent 0:09:13.080 --> 0:09:16.079 more reactive than you normally would be emotionally, so little 0:09:16.120 --> 0:09:19.400 like small things will upset you that much more. Just 0:09:19.480 --> 0:09:21.120 like as I was saying to the kids last night 0:09:21.120 --> 0:09:22.880 when they were just going, I don't want to go 0:09:22.920 --> 0:09:24.760 to school tomorrow and everything like it was the end 0:09:24.760 --> 0:09:26.720 of the world. And it's like, honey, it's because you're tired. 0:09:26.760 --> 0:09:30.120 You need to go to sleep. And this also makes 0:09:30.280 --> 0:09:35.040 people more prone to mood swings, irritability, and emotional instability, 0:09:35.400 --> 0:09:39.000 which was indicated by research published in the journal Sleep. 0:09:39.120 --> 0:09:42.600 And also this was quite interesting, but chronic sleep deprivation 0:09:42.800 --> 0:09:47.440 increases obesity by fifty five percent because sleep impacts so 0:09:47.559 --> 0:09:51.160 many of our hormones, and it also includes the levels 0:09:51.200 --> 0:09:53.320 of hunger we feel. So just think about, like I 0:09:53.360 --> 0:09:55.600 know for me, when we were younger, we'd go have 0:09:55.600 --> 0:09:58.200 a night out. Just think about, like if I didn't sleep, 0:09:58.280 --> 0:10:00.520 I was just so much hungrier the next day, Like 0:10:00.600 --> 0:10:04.640 you just want to constantly eat, And it actually affects 0:10:04.679 --> 0:10:08.200 these hormones by fifteen percent. Now, those are the effects 0:10:08.240 --> 0:10:12.240 of sleep deprivation. I want you to think about right now. 0:10:12.600 --> 0:10:15.959 How many times have you fallen asleep scrolling on your phone. 0:10:16.440 --> 0:10:19.800 It's the one thing that I myself, even I grew 0:10:20.120 --> 0:10:22.920 so reliant on to make me fall asleep. I would 0:10:22.920 --> 0:10:25.839 scroll until I physically would pass out, which always ended 0:10:25.880 --> 0:10:28.800 up being like past midnight. There's just so many habits 0:10:28.880 --> 0:10:32.760 that is so common these days that is really working 0:10:32.800 --> 0:10:35.120 against us with our sleep. And I don't want you 0:10:35.120 --> 0:10:37.960 to feel too bad about this, because honestly, the majority 0:10:37.960 --> 0:10:41.040 of people do this. We scroll until we fall asleep. 0:10:42.040 --> 0:10:46.880 We are watching huge screens late at night. We are 0:10:47.040 --> 0:10:51.240 just overstimulated. There's a million notifications and a million things 0:10:51.240 --> 0:10:53.679 to do every day, so when it gets to bedtime, 0:10:54.160 --> 0:10:56.000 a lot of us end up doing this thing called 0:10:56.040 --> 0:11:02.240 revenge bedtime procrastination. Now to go into what revenge bedtime 0:11:02.320 --> 0:11:06.040 procrastination is, but it's something I came across on TikTok 0:11:06.080 --> 0:11:08.480 and I didn't know it even had a name. But 0:11:09.280 --> 0:11:11.679 a majority of us do struggle with this because when 0:11:11.720 --> 0:11:13.559 you think about it, you know, when you're a parent, 0:11:13.880 --> 0:11:16.160 or even if you're not, by the time you get 0:11:16.160 --> 0:11:17.840 to bed at the end of the day, you just 0:11:18.000 --> 0:11:20.680 feel like you've been just giving and giving and giving 0:11:20.840 --> 0:11:24.040 yourself to everything for the whole day. You don't feel 0:11:24.040 --> 0:11:26.880 in control of your own life. And for those of 0:11:26.880 --> 0:11:29.120 you who feel like this, I know you will resonate 0:11:29.240 --> 0:11:33.160 with you go into bed and you know, okay, it's late, 0:11:33.200 --> 0:11:34.960 I really need to get some sleep. Like we know 0:11:35.080 --> 0:11:38.400 we need sleep, but we just feel like I need 0:11:38.440 --> 0:11:41.200 a minute for myself. And this is very, very common 0:11:41.559 --> 0:11:44.400 for parents, but also for those who just feel like 0:11:44.559 --> 0:11:47.520 in their jobs or in life, or if you've got 0:11:47.559 --> 0:11:50.360 poor time management skills, you don't feel in control of 0:11:50.400 --> 0:11:53.680 your day. So then at night, that's the one time 0:11:53.920 --> 0:11:55.679 during the day that you feel like you can do 0:11:55.720 --> 0:11:59.880 something for yourself, whether that is always scrolling, getting some entertainment, 0:12:00.320 --> 0:12:02.080 and doing something for you. So even though we know 0:12:02.120 --> 0:12:04.640 it's bad for us to not be getting sleep, we 0:12:04.720 --> 0:12:08.880 tend to do revenge bedtime procrastination, and that is literally 0:12:08.880 --> 0:12:11.920 what it is. It is us not feeling in control 0:12:11.960 --> 0:12:15.960 and then sacrificing our sleep for personal time because our 0:12:16.040 --> 0:12:18.760 day is taken up by everyone and everything and we 0:12:18.800 --> 0:12:24.040 don't feel in control. I'm exhibit A like today, I 0:12:24.080 --> 0:12:27.120 am so behind and I know tonight I will probably 0:12:27.400 --> 0:12:30.200 fight with myself to not do this. And if we 0:12:30.280 --> 0:12:32.680 continue to do this, we end up with something called 0:12:32.720 --> 0:12:36.200 a sleep deficit, and this is not good. So basically, 0:12:36.240 --> 0:12:39.160 as you could imagine, we're meant to be getting seven 0:12:39.480 --> 0:12:42.720 to nine hours of sleep every night, and majority of us, 0:12:42.800 --> 0:12:44.520 you know, by the time we get the kids to bed, 0:12:44.679 --> 0:12:48.640 we've cleaned up after dinner, We've you know, cleaned the house, 0:12:48.840 --> 0:12:50.960 We've talked to our partner, we've set our butts on 0:12:51.000 --> 0:12:54.360 the couch, watched some TV together, whatever you do. Then 0:12:54.400 --> 0:12:58.600 you get into bed, it's usually pretty late. And even 0:12:58.640 --> 0:13:00.680 if you get your kids to bed early, you tend 0:13:00.840 --> 0:13:03.360 to really drag out this process as long as possible, 0:13:03.400 --> 0:13:06.000 and a majority of us are going to sleep at 0:13:06.000 --> 0:13:10.000 around eleven o'clock at night now during the night, many 0:13:10.080 --> 0:13:11.400 of us are going to be woken up by a 0:13:11.480 --> 0:13:14.880 multiple range of things, usually children or a partner that 0:13:15.240 --> 0:13:18.439 wriggles around too much. But if you go to bed 0:13:18.480 --> 0:13:20.800 at twelve or even at eleven, but you get woken 0:13:20.840 --> 0:13:23.199 up by kids and then you're getting up about six 0:13:23.280 --> 0:13:25.920 o'clock for when they wake up, you're literally going to 0:13:25.960 --> 0:13:30.320 be only getting about five hours of good quality sleep 0:13:30.360 --> 0:13:33.640 that night, and you're meant to be getting eight to nine. Now, 0:13:33.640 --> 0:13:36.680 if you do the math, getting five hours of sleep 0:13:36.679 --> 0:13:38.559 a night, even five and a half, it's only about 0:13:38.559 --> 0:13:41.400 thirty five hours of sleep a week when you should 0:13:41.400 --> 0:13:44.520 be getting fifty six hours. And now that's a sleep 0:13:44.559 --> 0:13:47.959 deficit of twenty one hours of sleep a week. That's 0:13:47.960 --> 0:13:49.800 like nearly a whole day of sleep you're missing out of. 0:13:50.240 --> 0:13:53.280 It adds up so quickly. And when I looked into 0:13:53.559 --> 0:13:55.880 have a Google or sleep deficit after this episode, because 0:13:55.880 --> 0:13:57.720 it is pretty interesting and it is kind of hard 0:13:57.720 --> 0:13:59.760 to catch up with. It's very hard to catch up with. 0:14:00.000 --> 0:14:01.640 You can imagine how are you supposed to get back 0:14:01.679 --> 0:14:04.280 twenty one hours of sleep when you continue to do 0:14:04.360 --> 0:14:07.000 the same cycle. You stay up late, you want time 0:14:07.000 --> 0:14:09.960 for yourself, You're reclaiming your time. You're scrolling, you're getting 0:14:10.000 --> 0:14:11.920 to sleep at about eleven o'clock at night, your kids 0:14:11.960 --> 0:14:13.840 wake you up, or you're getting up at six o'clock 0:14:13.920 --> 0:14:16.600 to get ready for work or whatever. You're not getting 0:14:16.640 --> 0:14:20.000 enough sleep and it's going to fuck you up. Now 0:14:20.040 --> 0:14:22.240 you're probably sitting there going, okay, steph, Well this is great, 0:14:22.280 --> 0:14:24.560 but how do we actually fix it? How did I 0:14:24.920 --> 0:14:27.760 fix my sleep in two nights? Well, I'm going to 0:14:27.760 --> 0:14:30.120 be giving you the six steps you need to do 0:14:30.320 --> 0:14:33.880 to fix your sleep, and every single one of these 0:14:34.200 --> 0:14:36.360 is gold. And I promise you if you do all 0:14:36.400 --> 0:14:39.520 of them, you are going to start sleeping like Ryan 0:14:39.560 --> 0:14:42.960 Pace very soon. All right, So Step one, reflect on 0:14:43.000 --> 0:14:45.960 your day. The biggest thing that keeps me up at 0:14:46.040 --> 0:14:48.560 night personally is if I've had a very stressful day 0:14:49.320 --> 0:14:52.400 and I'm just carrying a lot of things mentally. I 0:14:52.440 --> 0:14:55.080 actually wear a garment watch, and my watch will tell 0:14:55.120 --> 0:14:58.000 me my sleep score, and it also will tell me 0:14:58.800 --> 0:15:01.240 a lot of the time if I've had a stressful day, 0:15:01.280 --> 0:15:03.480 I will have a low sleep score and it will 0:15:03.520 --> 0:15:05.880 literally tell me it's because I had a stressful day. 0:15:06.440 --> 0:15:08.680 So the biggest thing you need to be mindful of 0:15:08.720 --> 0:15:11.480 during the day. Yes, we can't eradicate stress from our 0:15:11.480 --> 0:15:15.320 lives unfortunately, but we can decide how we want to 0:15:15.320 --> 0:15:18.000 deal with it. So for me personally, one thing I 0:15:18.040 --> 0:15:20.680 love to do is do a bit of a midday reset. 0:15:21.000 --> 0:15:23.840 If I'm feeling really overwhelmed and stressed that day, I 0:15:24.000 --> 0:15:27.040 like just to like change my environment, taking little rest 0:15:27.120 --> 0:15:30.200 throughout the day, listening to some music, and just literally 0:15:30.240 --> 0:15:33.440 just stepping away from whatever stressing me out. We can't 0:15:33.440 --> 0:15:35.600 get rid of it, but if you can just try 0:15:35.640 --> 0:15:39.280 to take some time to regulate yourself, that is going 0:15:39.320 --> 0:15:42.200 to change your life. So at the end of the day, 0:15:42.280 --> 0:15:44.280 when you're about to get into bed, and if you've 0:15:44.320 --> 0:15:46.520 got a very busy mind, I want you just to 0:15:46.600 --> 0:15:49.040 literally do a PM perche And I've talked about this before, 0:15:49.600 --> 0:15:51.920 but a PM purge is something I do when I 0:15:52.000 --> 0:15:55.160 get out all of my thoughts onto paper, anything that's 0:15:55.160 --> 0:15:57.680 stressing me out, and I look at it and I 0:15:58.000 --> 0:16:01.040 just feel lighter. You will just feel the mental load 0:16:01.160 --> 0:16:05.720 shift because you've gotten it out. It is honestly incredible. 0:16:05.720 --> 0:16:07.920 And again I will talk day and night about journaling, 0:16:07.960 --> 0:16:10.080 but doing a PM purge when you've had a stressful 0:16:10.160 --> 0:16:13.280 day honestly, I would recommend you do this every day. 0:16:13.520 --> 0:16:18.880 It is It's amazing. Okay. Step two, which is stemming 0:16:18.960 --> 0:16:21.200 off the first step talking about stressing your day, I 0:16:21.280 --> 0:16:23.520 want you to do a midday reset. So one thing 0:16:23.560 --> 0:16:25.760 I do is I love to go for a walk 0:16:25.800 --> 0:16:28.800 in the middle of the day outside And if you 0:16:28.840 --> 0:16:31.720 can't go for a walk, just get outside. Just reset 0:16:31.760 --> 0:16:35.440 yourself because the moment you get outside for a fresh 0:16:35.480 --> 0:16:38.080 air it could literally be ten or fifteen minutes your 0:16:38.120 --> 0:16:40.680 stress levels You're going to be so more regulated. And 0:16:40.720 --> 0:16:42.480 this is going to help you with your sleep that night, 0:16:42.520 --> 0:16:46.760 I promise you. Also, just actual movement and exercise is 0:16:46.800 --> 0:16:49.520 going to make you sleep. Now. I know you guys 0:16:49.560 --> 0:16:52.680 have heard all these things, but when you actually put 0:16:52.680 --> 0:16:56.040 them into practice, you know why you need to stick 0:16:56.080 --> 0:16:58.920 with them. Now. Step three is being aware of light 0:16:59.200 --> 0:17:02.320 in the evening. I'm basically like a toddler. We are 0:17:02.320 --> 0:17:05.600 all like toddlers. We are all over stimulated, and when 0:17:05.640 --> 0:17:09.120 there is light, especially the overhead lights, blue light from 0:17:09.160 --> 0:17:12.480 our phone, which I'll get into next, it makes our 0:17:12.480 --> 0:17:15.800 brain think it is daytime. So if you want your 0:17:15.840 --> 0:17:19.000 brain to start producing melatonin and telling your body okay, 0:17:19.040 --> 0:17:21.280 this is nighttime, we need to start winding down. It 0:17:21.320 --> 0:17:23.680 needs to be done hours before you actually get into bed. 0:17:24.040 --> 0:17:25.879 So when it hits five or six o'clock, I actually 0:17:25.880 --> 0:17:29.480 want you to turn off the overhead lights. When Ryan 0:17:29.520 --> 0:17:33.440 turns these on, I'm like a vampire. I'm like, get 0:17:33.440 --> 0:17:36.080 the light away from me, because I wake up so 0:17:36.240 --> 0:17:40.160 easily with that. And you will notice the biggest shift 0:17:40.200 --> 0:17:42.640 not only in yourself and being able to actually relax 0:17:42.680 --> 0:17:45.440 and wind down when you turn off the overhead lights 0:17:45.440 --> 0:17:49.280 and just put lamps on, but also your children because 0:17:49.320 --> 0:17:51.800 when you think about it, like Ryan loves roughing the 0:17:51.840 --> 0:17:54.800 kids up before bed. He rubs them up, and then 0:17:54.880 --> 0:17:58.040 he wonders why they can't sleep. I'm like, dude, number one, 0:17:58.080 --> 0:18:00.680 you got the law the lights on. Number two, you 0:18:01.160 --> 0:18:03.359 let you roughen them up. You're being loud, which is 0:18:03.359 --> 0:18:05.320 super cute. But I'm also like, dude, it's seven o'clock 0:18:05.320 --> 0:18:07.359 at night, and then you want them to just switch 0:18:07.359 --> 0:18:09.359 off and go to sleep. It doesn't work like that. 0:18:09.600 --> 0:18:12.560 So I did this thing, and I talked about it before, 0:18:12.600 --> 0:18:14.760 but I did this thing called fairy time. So when 0:18:14.760 --> 0:18:16.920 it hits six o'clock, all the overhead lights go off. 0:18:17.280 --> 0:18:19.560 The girls can do coloring in and stuff and even iron. 0:18:19.640 --> 0:18:21.680 It really helps me. But it will get your kids 0:18:21.720 --> 0:18:24.960 to fall asleep so much faster and easier if you 0:18:25.000 --> 0:18:28.840 do this. Step four is being aware of blue light. Now, 0:18:29.040 --> 0:18:31.679 blue light makes your brain think again that it's the 0:18:31.720 --> 0:18:33.680 middle of the day, and it is actually a thing. 0:18:33.720 --> 0:18:35.920 And I know some people think that this is all 0:18:35.920 --> 0:18:38.879 bullshit to sell some blue light glasses, but it is. 0:18:38.920 --> 0:18:42.520 Actually it's scien It's like it's true. And I actually 0:18:42.560 --> 0:18:46.160 put a setting on my phone to put on the 0:18:46.200 --> 0:18:49.440 warm light by six o'clock every night, so my phone 0:18:49.480 --> 0:18:52.960 automatically will switch from blue light to the warmest setting 0:18:53.040 --> 0:18:55.080 straight away so I won't even notice. And another thing 0:18:55.160 --> 0:18:57.280 I do is I actually, if I am on my 0:18:57.320 --> 0:19:00.360 phone at night, which I have a clock off, which 0:19:00.359 --> 0:19:02.080 I'll tell you about in the next step, I will 0:19:02.119 --> 0:19:05.320 put my brightness all the way down because it's not 0:19:05.359 --> 0:19:07.520 going to be as enticing to your brain to stay 0:19:07.560 --> 0:19:09.280 on it, which is also going to help you kick 0:19:09.359 --> 0:19:13.040 being addicted to your phone, but you need to set 0:19:13.080 --> 0:19:15.159 it up so helping your settings, Like I've done a 0:19:15.280 --> 0:19:18.159 whole episode on your phone and being addicted to your 0:19:18.200 --> 0:19:19.720 phone and have to stop that. I will link the 0:19:19.760 --> 0:19:23.120 episode below because it did as a game changer, and 0:19:23.560 --> 0:19:25.960 doing this and setting up the settings on your phone 0:19:26.359 --> 0:19:29.480 will just automatically ensure that you're not getting all that 0:19:29.480 --> 0:19:31.960 extra blue light. It comes off the TV as well, 0:19:32.000 --> 0:19:33.920 so you can also go on your TV and put 0:19:33.920 --> 0:19:36.720 the brightness down and change the settings. And then there's 0:19:36.960 --> 0:19:39.880 obviously the alternative of having blue light glasses, which does 0:19:39.960 --> 0:19:43.960 really really help. I'm someone I don't watch TV at all. 0:19:44.240 --> 0:19:46.879 I actually only just started watching it the other week 0:19:47.000 --> 0:19:50.320 with Ryan, and we watched Baby Reindeer that was messed up, 0:19:50.680 --> 0:19:54.199 that was messed up, and even watching that, we did 0:19:54.240 --> 0:19:57.159 the whole brightness thing. But I still struggle to sleep afterwards. 0:19:57.320 --> 0:20:00.199 And it's because I'm watching this big bright box in 0:20:00.240 --> 0:20:02.919 my face. So just be aware of it. Just be 0:20:02.960 --> 0:20:04.679 aware of it. Go in your settings, make sure you 0:20:04.680 --> 0:20:07.159 set everything up for yourself so you're giving yourself the 0:20:07.160 --> 0:20:10.080 best possible chance of falling asleep, and your poor brain 0:20:10.160 --> 0:20:13.119 can know what time it is now. Step five is 0:20:13.160 --> 0:20:15.560 getting off your phone and you knew it was coming. Guys, 0:20:16.040 --> 0:20:18.880