1 00:00:00,080 --> 00:00:02,519 Speaker 1: I actually saw an article that said we spend about 2 00:00:02,600 --> 00:00:06,800 Speaker 1: one third of our life sleeping, one third, which is 3 00:00:06,800 --> 00:00:09,800 Speaker 1: an average of twenty six years of our life. But 4 00:00:09,880 --> 00:00:13,880 Speaker 1: we also spend about seven years trying to sleep, seven 5 00:00:13,960 --> 00:00:16,120 Speaker 1: years trying to sleep. So not only do we spend 6 00:00:16,160 --> 00:00:18,599 Speaker 1: an average of twenty six years of our life sleeping, 7 00:00:18,720 --> 00:00:22,320 Speaker 1: we also spend seven years if we struggle to sleep, 8 00:00:22,360 --> 00:00:26,040 Speaker 1: seven years trying to sleep. I'm Radi Wkah and on 9 00:00:26,120 --> 00:00:29,760 Speaker 1: my podcast A Really Good Cry, we embrace the messy 10 00:00:29,880 --> 00:00:33,640 Speaker 1: and the beautiful, providing a space for raw, unfiltered conversations 11 00:00:33,680 --> 00:00:37,240 Speaker 1: that celebrate vulnerability and allow you to tune in to learn, 12 00:00:37,479 --> 00:00:39,360 Speaker 1: connect and find comfort together. 13 00:00:39,600 --> 00:00:43,199 Speaker 2: Hey everyone, and welcome back to A Really Good Cry. Now. 14 00:00:43,240 --> 00:00:46,479 Speaker 1: In this week's episode, I wanted to discuss something that 15 00:00:46,520 --> 00:00:48,240 Speaker 1: we all absolutely need. 16 00:00:48,680 --> 00:00:49,280 Speaker 2: It's sleep. 17 00:00:50,120 --> 00:00:53,120 Speaker 1: I've actually been traveling a lot lately and my sleep 18 00:00:53,159 --> 00:00:57,400 Speaker 1: has gotten from deep to light, to short to long. Honestly, 19 00:00:57,640 --> 00:00:59,960 Speaker 1: sometimes I don't even know what time zone. 20 00:00:59,760 --> 00:01:00,800 Speaker 2: My body clock is on. 21 00:01:01,760 --> 00:01:04,399 Speaker 1: But if there's one thing I've come to realize that 22 00:01:04,520 --> 00:01:08,600 Speaker 1: my body cannot hag it is lack of sleep. You know, 23 00:01:08,640 --> 00:01:11,959 Speaker 1: it affects everything from my mood to my appetite, to 24 00:01:12,040 --> 00:01:15,520 Speaker 1: my focus and attention, my day to day energy levels, 25 00:01:15,720 --> 00:01:19,480 Speaker 1: but also my immunity. Whenever I speak to new moms, 26 00:01:19,560 --> 00:01:23,399 Speaker 1: it actually amazes me how they can function with such 27 00:01:23,560 --> 00:01:26,840 Speaker 1: little sleep. Not only are they functioning, they're also looking 28 00:01:26,920 --> 00:01:30,120 Speaker 1: after a brand new human who is fully reliant on them. 29 00:01:30,480 --> 00:01:33,360 Speaker 1: I guess it must be the magic of motherhood. But 30 00:01:34,040 --> 00:01:36,720 Speaker 1: I wanted to share some tips for all of you 31 00:01:36,840 --> 00:01:38,560 Speaker 1: to help you get better sleep now. If you're a 32 00:01:38,600 --> 00:01:41,760 Speaker 1: mom or a new mom, you know these may not 33 00:01:41,800 --> 00:01:44,600 Speaker 1: apply to you. Whenever I share things like this, or 34 00:01:44,640 --> 00:01:47,200 Speaker 1: my skin care routine that takes a bit longer, or 35 00:01:47,240 --> 00:01:50,120 Speaker 1: tips on sleep, I usually get some moms commenting saying, 36 00:01:50,200 --> 00:01:52,360 Speaker 1: wait till you get kids, you won't be able to 37 00:01:52,400 --> 00:01:55,360 Speaker 1: do any of this then. So I totally get it. 38 00:01:55,400 --> 00:01:58,320 Speaker 1: I get it. You guys are superhuman. I totally understand. 39 00:01:58,680 --> 00:02:01,120 Speaker 1: But I'm sure that there are some things in this 40 00:02:01,240 --> 00:02:03,480 Speaker 1: that could be applied in some way just to get you, 41 00:02:03,760 --> 00:02:06,600 Speaker 1: even if you're not getting more sleep, get you better 42 00:02:06,720 --> 00:02:09,919 Speaker 1: quality sleep now. From a young age, I actually started 43 00:02:09,919 --> 00:02:14,720 Speaker 1: getting cold saws, and since then, whenever I am run down, 44 00:02:14,800 --> 00:02:17,760 Speaker 1: it is my body's physical sign to me that something 45 00:02:18,000 --> 00:02:20,519 Speaker 1: is just not right. And then I need to pay 46 00:02:20,560 --> 00:02:22,960 Speaker 1: more attention to my body and give it some TLC. 47 00:02:23,720 --> 00:02:26,040 Speaker 1: My mom would always tell me whenever I'd go out 48 00:02:26,040 --> 00:02:28,880 Speaker 1: clubbing or I'd have too many late nights staying up 49 00:02:28,919 --> 00:02:31,919 Speaker 1: with friends, she would say, when you end up run 50 00:02:31,960 --> 00:02:33,640 Speaker 1: down and you get cold, sal don't. 51 00:02:33,480 --> 00:02:34,519 Speaker 2: Say I didn't warn you. 52 00:02:34,560 --> 00:02:37,000 Speaker 1: And I'd be like, uh, no, Mom, I'm fine whatever, 53 00:02:37,520 --> 00:02:40,960 Speaker 1: And then a day or two days later, I'd be like, oh, man, 54 00:02:41,160 --> 00:02:43,919 Speaker 1: I shouldn't listen to my mom, and the cold saw 55 00:02:43,919 --> 00:02:47,080 Speaker 1: would show up light clockwork. So it was also a 56 00:02:47,080 --> 00:02:50,160 Speaker 1: reminder to me of how important sleep is to areas 57 00:02:50,160 --> 00:02:52,720 Speaker 1: of my life that I did not even realize. I 58 00:02:52,760 --> 00:02:57,880 Speaker 1: actually did my dissertation in college or in university as 59 00:02:57,919 --> 00:03:01,040 Speaker 1: part of my dietitian degree, all about sleep and the 60 00:03:01,080 --> 00:03:06,160 Speaker 1: connection between sleep and obesity, and I found endless studies 61 00:03:06,400 --> 00:03:10,639 Speaker 1: showing that there is such a strong correlation between sleep 62 00:03:10,760 --> 00:03:14,360 Speaker 1: and negative health patterns and pathways that result in weight gain. 63 00:03:14,919 --> 00:03:17,480 Speaker 1: I actually saw an article that said we spend about 64 00:03:17,520 --> 00:03:21,679 Speaker 1: one third of our life sleeping one third, which is 65 00:03:21,720 --> 00:03:24,680 Speaker 1: an average of twenty six years of our life, but 66 00:03:24,800 --> 00:03:28,800 Speaker 1: we also spend about seven years trying to sleep, seven 67 00:03:28,880 --> 00:03:31,000 Speaker 1: years trying to sleep. So not only do we spend 68 00:03:31,080 --> 00:03:33,520 Speaker 1: an average of twenty six years of our life sleeping, 69 00:03:33,600 --> 00:03:37,200 Speaker 1: we also spend seven years if we struggle to sleep, 70 00:03:37,280 --> 00:03:40,800 Speaker 1: seven years trying to sleep. Imagine how much we could 71 00:03:40,840 --> 00:03:43,720 Speaker 1: do with that extra time that we would get if 72 00:03:43,760 --> 00:03:47,040 Speaker 1: we had better quality sleep. Honestly, without sleep, your body 73 00:03:47,040 --> 00:03:50,640 Speaker 1: will struggle to function. And according to Arevada, there are 74 00:03:50,680 --> 00:03:55,560 Speaker 1: three pillars of life. Those three pillars are digestion, sleep, 75 00:03:55,720 --> 00:03:58,760 Speaker 1: and management of sexual activities. Those are the three areas. 76 00:03:58,800 --> 00:04:01,680 Speaker 1: They say, if you are able to to optimize, if 77 00:04:01,680 --> 00:04:05,840 Speaker 1: you're able to manage well, it can create great health. 78 00:04:05,960 --> 00:04:08,200 Speaker 1: So when these areas are balanced and then check the 79 00:04:08,240 --> 00:04:11,240 Speaker 1: body and the mind are at it's optimal. Now, let's 80 00:04:11,240 --> 00:04:14,440 Speaker 1: start with all the things that happen physically without sleep. Now, 81 00:04:14,520 --> 00:04:17,760 Speaker 1: with low quality or quantity of sleep, your brain actually 82 00:04:17,800 --> 00:04:21,839 Speaker 1: cannot function optimally, and your heart, your lungs, your metabolism, 83 00:04:21,960 --> 00:04:25,720 Speaker 1: your immune function, they all actually compromise with lack of sleep. Now, 84 00:04:25,800 --> 00:04:30,120 Speaker 1: during deep sleep stages, your body also produces hormones that 85 00:04:30,240 --> 00:04:33,640 Speaker 1: help with repair and muscle recovery. And it's the time 86 00:04:33,680 --> 00:04:36,680 Speaker 1: that your detox pathways, the pathways that get rid of 87 00:04:36,680 --> 00:04:39,200 Speaker 1: all the toxins or waste that accumulates in your body 88 00:04:39,200 --> 00:04:41,240 Speaker 1: throughout the day are activated. 89 00:04:41,760 --> 00:04:42,640 Speaker 2: It's basically the. 90 00:04:42,600 --> 00:04:44,640 Speaker 1: Time that your body gets rid of what you no 91 00:04:44,680 --> 00:04:49,359 Speaker 1: longer need, whether it's toxins, waste, thoughts, or an x 92 00:04:51,279 --> 00:04:54,719 Speaker 1: mentally mentally affects you so much, Oh my gosh. Sleep 93 00:04:54,720 --> 00:04:58,359 Speaker 1: effects your focus, your attention, your memory, your ability to 94 00:04:58,400 --> 00:05:02,080 Speaker 1: cope with stress and anxiety. I find my anxious moments 95 00:05:02,120 --> 00:05:05,400 Speaker 1: are heightened when I'm tired, and I am triggered by 96 00:05:05,440 --> 00:05:08,120 Speaker 1: things that I wouldn't normally be triggered by or have 97 00:05:08,160 --> 00:05:11,760 Speaker 1: a larger reaction to it. Basically, the more tired you are, 98 00:05:11,960 --> 00:05:15,640 Speaker 1: the less likely you are to logically assess situations, the 99 00:05:15,640 --> 00:05:19,240 Speaker 1: more irrational you are, and the more adult tantrums you 100 00:05:19,279 --> 00:05:22,560 Speaker 1: will have. Emotionally, I'm a wreck with no sleep. My 101 00:05:22,640 --> 00:05:25,440 Speaker 1: moods are swinging all over the place. I am so 102 00:05:25,560 --> 00:05:27,960 Speaker 1: much more emotional. We talk about mood swings when we're 103 00:05:27,960 --> 00:05:30,760 Speaker 1: on our period, but honestly, you do not want to 104 00:05:30,800 --> 00:05:33,520 Speaker 1: catch me without sleep. That is a whole other person 105 00:05:34,120 --> 00:05:37,760 Speaker 1: I do not know existed within me. So all that 106 00:05:37,920 --> 00:05:41,159 Speaker 1: to say, let's get your sleep quality and quantity to 107 00:05:41,200 --> 00:05:44,040 Speaker 1: its best it possibly can be. So your days are 108 00:05:44,040 --> 00:05:46,359 Speaker 1: a little bit happier, you feel a little bit stronger 109 00:05:46,360 --> 00:05:49,800 Speaker 1: and healthier, and you always feel your best. Hopefully, by 110 00:05:49,800 --> 00:05:51,880 Speaker 1: the end of this episode, you'll find at least one 111 00:05:51,920 --> 00:05:54,680 Speaker 1: way that can help you sleep a whole lot better. 112 00:05:55,240 --> 00:05:58,800 Speaker 1: So in Aravada, one of the most important principles is 113 00:05:58,839 --> 00:06:03,080 Speaker 1: called dina chari, which means regulated routine. 114 00:06:03,160 --> 00:06:03,840 Speaker 2: It's actually a. 115 00:06:03,800 --> 00:06:06,640 Speaker 1: Principle that I've really tried to implement in my life 116 00:06:06,680 --> 00:06:10,000 Speaker 1: over the past few years. It's interesting because when you 117 00:06:10,000 --> 00:06:13,040 Speaker 1: have a schedule or a routine, for people who don't 118 00:06:13,080 --> 00:06:16,240 Speaker 1: have that, it can seem restrictive or like you're depriving 119 00:06:16,279 --> 00:06:19,760 Speaker 1: yourself in some way. But honestly, discipline and having a 120 00:06:19,800 --> 00:06:23,680 Speaker 1: regulated schedule is the most freeing because you are in 121 00:06:23,720 --> 00:06:28,080 Speaker 1: control instead of your senses or other negative habits controlling you. 122 00:06:28,080 --> 00:06:30,320 Speaker 1: You don't have to keep thinking about when you're sleep 123 00:06:30,480 --> 00:06:33,000 Speaker 1: or when your workout or when you'll eat because it 124 00:06:33,080 --> 00:06:36,039 Speaker 1: just becomes part of your routine. I actually read this 125 00:06:36,160 --> 00:06:39,680 Speaker 1: quote recently that said most people tell themselves that if 126 00:06:39,720 --> 00:06:43,000 Speaker 1: they feel better, they do the thing, but actually it's 127 00:06:43,080 --> 00:06:46,000 Speaker 1: doing the thing that will make you feel better, and 128 00:06:46,120 --> 00:06:48,359 Speaker 1: consistency feels so good. 129 00:06:48,520 --> 00:06:50,039 Speaker 2: Regulation feels so good. 130 00:06:50,440 --> 00:06:53,479 Speaker 1: It's how a nervous system actually feels the most at ease. 131 00:06:54,360 --> 00:06:57,839 Speaker 1: So with sleep, it's exactly the same. Creating a scheduled 132 00:06:57,880 --> 00:07:00,160 Speaker 1: sleep routine where you're sleeping at the same time every 133 00:07:00,279 --> 00:07:03,640 Speaker 1: night is so important. And look, there will big days 134 00:07:03,640 --> 00:07:05,920 Speaker 1: where you go out, you have late nights with friends, 135 00:07:06,360 --> 00:07:08,120 Speaker 1: but I like to live by the eighty twenty raw. 136 00:07:08,640 --> 00:07:10,320 Speaker 1: Trying to go to bed and wake up at the 137 00:07:10,320 --> 00:07:13,080 Speaker 1: same time each day is a game changer, and it 138 00:07:13,280 --> 00:07:16,480 Speaker 1: regulates your circadian rhythm, which is your body's internal clock. 139 00:07:17,120 --> 00:07:19,640 Speaker 1: And of course our bodies are also different. I talk 140 00:07:19,640 --> 00:07:21,840 Speaker 1: about this all the time. Not one of us is 141 00:07:21,840 --> 00:07:25,000 Speaker 1: the same, and how magical and beautiful is that. So 142 00:07:25,120 --> 00:07:27,320 Speaker 1: at the same time, your rhythm may be different to 143 00:07:27,320 --> 00:07:27,760 Speaker 1: your partners. 144 00:07:27,800 --> 00:07:28,960 Speaker 2: Your rhythm may be different. 145 00:07:28,680 --> 00:07:31,520 Speaker 1: To your children, your parents, Your rhythm may be different 146 00:07:31,520 --> 00:07:34,920 Speaker 1: to your friends. And so it takes investment, investment in yourself, 147 00:07:35,040 --> 00:07:38,160 Speaker 1: investment of time and energy to really figure out what 148 00:07:38,280 --> 00:07:40,679 Speaker 1: is it that works for you. One thing that works 149 00:07:40,680 --> 00:07:42,560 Speaker 1: for one person is not going to work for another, 150 00:07:43,040 --> 00:07:44,880 Speaker 1: and so it may take a lot of trial and error. 151 00:07:44,920 --> 00:07:47,080 Speaker 1: But if it's something that you really care about, which 152 00:07:47,120 --> 00:07:49,720 Speaker 1: you should when it comes to sleep, then it's something 153 00:07:49,760 --> 00:07:52,320 Speaker 1: you'll be willing to invest your time and energy into. 154 00:07:53,080 --> 00:07:57,920 Speaker 1: So let's get into the practical steps, because, you know what, 155 00:07:58,080 --> 00:07:59,920 Speaker 1: there's so many things that people say, you know what, 156 00:08:00,120 --> 00:08:01,480 Speaker 1: just have a good sleep routine. 157 00:08:01,520 --> 00:08:02,000 Speaker 2: It's easy. 158 00:08:02,120 --> 00:08:05,040 Speaker 1: Just get sleep on time, wake up on time. But actually, 159 00:08:05,080 --> 00:08:08,000 Speaker 1: for people who struggle with sleep, just the idea of 160 00:08:08,040 --> 00:08:10,280 Speaker 1: going to sleep brings anxiety because you know you're going 161 00:08:10,320 --> 00:08:12,240 Speaker 1: to get into bed and you won't fall asleep. 162 00:08:12,280 --> 00:08:13,880 Speaker 2: You'll have all these things running through your head. 163 00:08:14,120 --> 00:08:16,560 Speaker 1: You want to sleep, you can't sleep, and so let's 164 00:08:16,600 --> 00:08:18,600 Speaker 1: really get into the practical steps that you can take 165 00:08:18,680 --> 00:08:21,360 Speaker 1: to get your sleep back on track. So in Arvada 166 00:08:21,480 --> 00:08:24,119 Speaker 1: actually breaks up the twenty four hour day into six 167 00:08:24,360 --> 00:08:28,360 Speaker 1: four hour periods. Each period is set to carry and 168 00:08:28,680 --> 00:08:32,920 Speaker 1: invoke different energies and characteristics within us. I actually have 169 00:08:32,960 --> 00:08:35,280 Speaker 1: a video on this in my introduction to ira Vada 170 00:08:35,360 --> 00:08:38,160 Speaker 1: on my YouTube channel that dives way deeper into this. 171 00:08:38,760 --> 00:08:41,560 Speaker 1: But I brought this out because the actual time period 172 00:08:41,559 --> 00:08:44,840 Speaker 1: that you sleep and when you wake up can impact 173 00:08:44,920 --> 00:08:47,880 Speaker 1: the depth of your sleep and how easily you actually 174 00:08:47,880 --> 00:08:50,520 Speaker 1: fall asleep. So what time you go to sleep is 175 00:08:50,559 --> 00:08:54,120 Speaker 1: actually really important. So the phases are characterized by the 176 00:08:54,160 --> 00:08:56,520 Speaker 1: elements that are most dominant in that time, and so 177 00:08:56,800 --> 00:08:59,920 Speaker 1: by elements I mean earth, fire, water, air, and ear. 178 00:09:00,040 --> 00:09:00,280 Speaker 2: Ether. 179 00:09:00,679 --> 00:09:04,160 Speaker 1: It says that the whole world revolves and exists around 180 00:09:04,200 --> 00:09:07,080 Speaker 1: these elements. And so even when I say the names, 181 00:09:07,120 --> 00:09:09,319 Speaker 1: I'm sure you get visuals or a feeling that comes 182 00:09:09,320 --> 00:09:13,000 Speaker 1: with each. Where the earth is heavier, air is lighter, 183 00:09:13,320 --> 00:09:16,640 Speaker 1: water is flowing, fire is warm. And those are just 184 00:09:16,640 --> 00:09:21,160 Speaker 1: a few characteristics that come to mind. And so Vata, 185 00:09:21,400 --> 00:09:24,880 Speaker 1: which is dominated by air and ether, is actually between 186 00:09:24,960 --> 00:09:29,040 Speaker 1: two am to six am and two pm to six pm. 187 00:09:29,400 --> 00:09:32,080 Speaker 1: Essentially it repeats in the twelve hour clock, so am 188 00:09:32,160 --> 00:09:36,120 Speaker 1: and pm of each time will have the same energy 189 00:09:36,160 --> 00:09:39,640 Speaker 1: and characteristics. Now, if you think about air and space, 190 00:09:39,880 --> 00:09:42,560 Speaker 1: the qualities of them and how it might manifest in 191 00:09:42,600 --> 00:09:45,719 Speaker 1: your mind, it actually shows up as creativity during the 192 00:09:45,800 --> 00:09:49,200 Speaker 1: day and dreaming at night. So you should ideally aim 193 00:09:49,240 --> 00:09:52,000 Speaker 1: to be fast asleep during this period to be able 194 00:09:52,000 --> 00:09:54,480 Speaker 1: to get the most out of your dream cycle. It's 195 00:09:54,520 --> 00:09:56,920 Speaker 1: a period of deep sleep that you do not want 196 00:09:57,000 --> 00:09:59,520 Speaker 1: to miss. And during the day from two pm to 197 00:09:59,559 --> 00:10:02,040 Speaker 1: six pm, it says this is when our creative juices 198 00:10:02,080 --> 00:10:04,400 Speaker 1: start to flow, and it's when our mind is less 199 00:10:04,440 --> 00:10:08,600 Speaker 1: logical and feeling more creative and adventurous. The second phase 200 00:10:08,679 --> 00:10:11,560 Speaker 1: is called pitter. Now this time is a combination of 201 00:10:11,640 --> 00:10:15,200 Speaker 1: fire and water elements. It's between ten and two, so 202 00:10:15,320 --> 00:10:19,560 Speaker 1: ten am to two pm and ten pm to two am. 203 00:10:19,800 --> 00:10:21,920 Speaker 1: This is my also hand a bit complicated, but honestly, 204 00:10:22,040 --> 00:10:23,559 Speaker 1: all you have to think about. I'm going to give 205 00:10:23,559 --> 00:10:25,160 Speaker 1: you a conclusion at the end, but I'm giving you 206 00:10:25,160 --> 00:10:27,160 Speaker 1: all the details as we go along, just because I 207 00:10:27,200 --> 00:10:29,200 Speaker 1: think this is so interesting and a lot of it. 208 00:10:29,200 --> 00:10:30,719 Speaker 1: It made so much sense to me when I was 209 00:10:30,800 --> 00:10:33,199 Speaker 1: going through it and when I was learning about it. So, 210 00:10:33,280 --> 00:10:36,640 Speaker 1: like I said, pitter time is fire and water between 211 00:10:36,679 --> 00:10:39,560 Speaker 1: ten and two, so ten am to two pm, ten 212 00:10:39,600 --> 00:10:43,120 Speaker 1: pm to two am, which actually invokes the energy of 213 00:10:43,200 --> 00:10:47,200 Speaker 1: productivity during the day and metabolic processes during the night. 214 00:10:47,720 --> 00:10:49,000 Speaker 1: And so if you think about it, when you think 215 00:10:49,000 --> 00:10:52,120 Speaker 1: about fire, it's fiery. That's the time when you have 216 00:10:52,320 --> 00:10:54,480 Speaker 1: the most amount of energy to get things going, to 217 00:10:54,600 --> 00:10:57,440 Speaker 1: do things, and at night it's when your body is 218 00:10:57,440 --> 00:10:59,679 Speaker 1: actually processing things. And so it says trying to get 219 00:10:59,679 --> 00:11:02,640 Speaker 1: to sleep before ten pm, or at least as close 220 00:11:02,679 --> 00:11:06,120 Speaker 1: a ten as possible, is ideal, because trying to fall 221 00:11:06,160 --> 00:11:09,439 Speaker 1: asleep after this period has started can be difficult because 222 00:11:09,440 --> 00:11:12,760 Speaker 1: your mind and body are feeling active and in sleep, 223 00:11:12,920 --> 00:11:16,440 Speaker 1: it's when all that cleaning and cleansing happens in the body, 224 00:11:16,600 --> 00:11:18,679 Speaker 1: so you don't want to miss out on that. Only 225 00:11:18,720 --> 00:11:20,920 Speaker 1: when your body is in this RESTful state can your 226 00:11:20,920 --> 00:11:24,920 Speaker 1: body really do this cleansing and detoxing that your body requires. 227 00:11:25,800 --> 00:11:28,440 Speaker 1: And the ten am to two pm it is the 228 00:11:28,480 --> 00:11:31,480 Speaker 1: perfect time to get things done. I find I'm most 229 00:11:31,480 --> 00:11:34,800 Speaker 1: productive during these hours. I'm able to focus, I have 230 00:11:34,920 --> 00:11:37,960 Speaker 1: most attention, and it's actually when the sun is at 231 00:11:38,000 --> 00:11:40,640 Speaker 1: its highest, and usually this is also when you have 232 00:11:40,679 --> 00:11:44,360 Speaker 1: the most amount of energy, and your digestion is also 233 00:11:44,400 --> 00:11:47,000 Speaker 1: strongest during this time, and so it's actually recommended to 234 00:11:47,040 --> 00:11:49,800 Speaker 1: also have your largest meal because of your digestion is 235 00:11:49,840 --> 00:11:53,560 Speaker 1: the strongest and can metabolize all that energy faster and better. 236 00:11:54,120 --> 00:11:56,840 Speaker 1: The last phase is called Kafa. Now this time is 237 00:11:56,840 --> 00:12:00,320 Speaker 1: dominated by earth and water, which is from six to ten, 238 00:12:00,840 --> 00:12:03,960 Speaker 1: so six am to ten am and six pm to 239 00:12:04,080 --> 00:12:06,920 Speaker 1: ten pm. And so if you think about earth and 240 00:12:07,000 --> 00:12:11,160 Speaker 1: water qualities, both these elements carry heavier energies, which means 241 00:12:11,200 --> 00:12:13,880 Speaker 1: these are the times you may feel more lethargic, whether 242 00:12:13,880 --> 00:12:17,360 Speaker 1: it's day or night. So it's said waking up before 243 00:12:17,520 --> 00:12:20,240 Speaker 1: or at least near the beginning of this timeframe will 244 00:12:20,280 --> 00:12:23,800 Speaker 1: have you waking up fresher and lighter. Waking up during 245 00:12:23,840 --> 00:12:26,400 Speaker 1: this period, you might wake up feeling groggier and a 246 00:12:26,400 --> 00:12:28,680 Speaker 1: bit more lethargic during this time when you wake up. 247 00:12:28,720 --> 00:12:30,280 Speaker 2: You know, sometimes you wake up and you're like, oh, 248 00:12:30,320 --> 00:12:31,720 Speaker 2: I feel like I haven't slept at all. 249 00:12:32,200 --> 00:12:33,959 Speaker 1: They say, even if you just change your time or 250 00:12:34,000 --> 00:12:36,360 Speaker 1: waking up a little bit earlier, that feeling could be 251 00:12:36,360 --> 00:12:39,960 Speaker 1: completely different. And then sleeping near the end of this 252 00:12:40,160 --> 00:12:43,960 Speaker 1: period so closer to ten PM allows you to get 253 00:12:44,000 --> 00:12:47,880 Speaker 1: into sleep faster and deeper. So in conclusion, I just 254 00:12:47,880 --> 00:12:50,319 Speaker 1: gave you all the nitty gritty, but really the conclusion 255 00:12:50,440 --> 00:12:53,640 Speaker 1: is and to simplify it completely, Ivada recommends getting into 256 00:12:53,640 --> 00:12:56,760 Speaker 1: bed before ten and waking up before six if possible, 257 00:12:56,880 --> 00:13:02,840 Speaker 1: or around that period of time. And look, nothing happens overnight. Okay, 258 00:13:03,320 --> 00:13:05,520 Speaker 1: you should take your time, which change is the only 259 00:13:05,559 --> 00:13:09,160 Speaker 1: way it works. Taking your time, not doing things too drastically, 260 00:13:09,280 --> 00:13:12,240 Speaker 1: not doing like all or nothing. If you're someone who 261 00:13:12,240 --> 00:13:14,480 Speaker 1: goes to sleep at two am, try one. If someone 262 00:13:14,480 --> 00:13:17,160 Speaker 1: who goes to sleep sleep at one am, try twelve thirty, 263 00:13:17,640 --> 00:13:21,040 Speaker 1: you know, for sustainable change and change to actually last. 264 00:13:21,559 --> 00:13:25,480 Speaker 1: It's so much better doing it slowly but surely. Now. 265 00:13:25,559 --> 00:13:27,040 Speaker 1: The next thing I want to talk about is how 266 00:13:27,080 --> 00:13:29,520 Speaker 1: you sleep, Like the position that you sleep in. Sometimes 267 00:13:29,520 --> 00:13:31,320 Speaker 1: you're not aware of it, Like I'll start off maybe 268 00:13:31,320 --> 00:13:34,360 Speaker 1: in one position and end up in another. But if 269 00:13:34,360 --> 00:13:38,719 Speaker 1: you snore, have bad digestion, or get heartburn, Ivada recommends 270 00:13:38,800 --> 00:13:42,520 Speaker 1: that you sleep on your left side. It stimulates your digestion, 271 00:13:42,720 --> 00:13:47,480 Speaker 1: reduces heartburn and snoring, but overall, sleeping on your back 272 00:13:47,640 --> 00:13:51,120 Speaker 1: is the best and most beneficial sleep position. When I 273 00:13:51,160 --> 00:13:54,040 Speaker 1: actually started traveling a lot a good few years ago, 274 00:13:54,280 --> 00:13:57,760 Speaker 1: I just decided that I would completely stop using pillows 275 00:13:58,240 --> 00:14:01,240 Speaker 1: and sleep totally flat now. It took a second to 276 00:14:01,240 --> 00:14:03,720 Speaker 1: get used to, but honestly, I love it now and 277 00:14:03,760 --> 00:14:07,880 Speaker 1: I cannot sleep with pillows anymore. It's probably because pillows 278 00:14:07,880 --> 00:14:10,120 Speaker 1: were changing as I was traveling, and so it felt 279 00:14:10,160 --> 00:14:13,400 Speaker 1: like the most consistent thing, felt like sleeping without one. 280 00:14:13,480 --> 00:14:16,400 Speaker 1: But it's also the only position your spine is fully 281 00:14:16,440 --> 00:14:19,040 Speaker 1: aligned and doesn't have to be on or active, and 282 00:14:19,120 --> 00:14:21,400 Speaker 1: so it allows your spine, which is used in every 283 00:14:21,400 --> 00:14:25,400 Speaker 1: single movement, It allows it to actually rest and mend 284 00:14:25,520 --> 00:14:29,200 Speaker 1: and heal overnight without being active. Next, I want to 285 00:14:29,240 --> 00:14:31,920 Speaker 1: talk about separating your spaces. So when I used to 286 00:14:32,000 --> 00:14:34,920 Speaker 1: live in dorms or halls at university or college and 287 00:14:34,960 --> 00:14:37,960 Speaker 1: I was studying for my exams, I would sleep, eat, 288 00:14:38,000 --> 00:14:41,120 Speaker 1: and exist only in my one room. Sometimes i'd even study, 289 00:14:41,160 --> 00:14:43,240 Speaker 1: I'd wake up, I'd study from my bed, and I'd 290 00:14:43,240 --> 00:14:45,840 Speaker 1: go to bed in bed, and I was not okay 291 00:14:45,920 --> 00:14:48,160 Speaker 1: doing that. It really confused my body. So when it 292 00:14:48,160 --> 00:14:50,920 Speaker 1: came to actually sleeping, my body was not associating the 293 00:14:51,000 --> 00:14:54,840 Speaker 1: space with sleep anymore. And so separating your sleep space 294 00:14:55,000 --> 00:14:55,960 Speaker 1: to anything else is. 295 00:14:56,000 --> 00:14:56,840 Speaker 2: A huge one. 296 00:14:57,280 --> 00:14:59,760 Speaker 1: When I was looking at our home before we bought it, 297 00:15:00,080 --> 00:15:03,000 Speaker 1: the estate agent told us the previous owners called it 298 00:15:03,040 --> 00:15:05,920 Speaker 1: a sleep room, not a bedroom. There was no desk, 299 00:15:06,120 --> 00:15:09,080 Speaker 1: no lounging area in nothing except a bed. And they 300 00:15:09,080 --> 00:15:11,400 Speaker 1: made it a sleep room and a sleep room only. 301 00:15:11,800 --> 00:15:13,600 Speaker 1: And if you have a smaller space, by the way, 302 00:15:13,880 --> 00:15:16,280 Speaker 1: where everything kind of flows into one, that's okay too. 303 00:15:16,680 --> 00:15:18,880 Speaker 1: Just let at least your bed be a sleep place, 304 00:15:19,040 --> 00:15:21,520 Speaker 1: not awake place. Don't do other things in your bed, 305 00:15:21,640 --> 00:15:24,400 Speaker 1: like work from it or watch TV. You know, limit 306 00:15:24,440 --> 00:15:26,560 Speaker 1: those things as much as possible. And if you do 307 00:15:26,600 --> 00:15:29,200 Speaker 1: find yourself awake and not being able to sleep, then 308 00:15:29,240 --> 00:15:32,200 Speaker 1: take a little walk, maybe go downstairs, grab some water. 309 00:15:32,680 --> 00:15:35,960 Speaker 1: Don't lay in bed awake for too long. Self care 310 00:15:36,080 --> 00:15:38,640 Speaker 1: is another one. Let's get some self care going in 311 00:15:38,680 --> 00:15:41,200 Speaker 1: the evenings. A little self care. You know, people think 312 00:15:41,240 --> 00:15:44,240 Speaker 1: of it as an indulgence or as something special that 313 00:15:44,320 --> 00:15:46,640 Speaker 1: you do, but actually a little self care evening routine 314 00:15:46,720 --> 00:15:49,040 Speaker 1: is something. It should be a must, you know, it 315 00:15:49,040 --> 00:15:51,480 Speaker 1: should be something that is a non negotiable for you, 316 00:15:51,520 --> 00:15:53,600 Speaker 1: because the more you look after yourself, the better you 317 00:15:53,600 --> 00:15:56,000 Speaker 1: can give to everybody else around you. And whether it's 318 00:15:56,040 --> 00:15:58,960 Speaker 1: two minutes, five minutes, half an hour, an hour, whatever 319 00:15:59,080 --> 00:16:03,040 Speaker 1: moment you have, just having like thought of yourself for 320 00:16:03,120 --> 00:16:06,200 Speaker 1: that moment gives you extra life, gives you extra energy, 321 00:16:06,280 --> 00:16:08,120 Speaker 1: gives you a bit of love that you probably need 322 00:16:08,160 --> 00:16:11,080 Speaker 1: throughout the day. And honestly, a little evening routine has 323 00:16:11,120 --> 00:16:13,200 Speaker 1: become one of the best parts of my day. A 324 00:16:13,240 --> 00:16:17,640 Speaker 1: skincare routine, a little massage, yes, a police So a 325 00:16:17,680 --> 00:16:19,800 Speaker 1: few things I do before I sleep is this. I 326 00:16:19,800 --> 00:16:23,040 Speaker 1: do my skincare routine, which includes a face massage and 327 00:16:23,080 --> 00:16:26,840 Speaker 1: a murmur or scalp massage. Now both your hands and 328 00:16:26,880 --> 00:16:30,600 Speaker 1: your feet actually have many murmur or pressure points. They're 329 00:16:30,640 --> 00:16:33,600 Speaker 1: balancing points that, when pressed, can actually relieve stress and 330 00:16:33,640 --> 00:16:36,600 Speaker 1: promote healing and calm in the body. You can massage 331 00:16:36,600 --> 00:16:39,240 Speaker 1: your feet and suddenly your shoulders will stop hurting. You 332 00:16:39,240 --> 00:16:42,440 Speaker 1: can press on your hand and suddenly your headache goes away. 333 00:16:43,000 --> 00:16:45,240 Speaker 1: Our entire body is linked and it is way smarter 334 00:16:45,480 --> 00:16:48,600 Speaker 1: than we even know. Your nerves begin at the scalp 335 00:16:48,760 --> 00:16:52,240 Speaker 1: and end at your feet, and so I love doing 336 00:16:52,240 --> 00:16:55,320 Speaker 1: a little self massage on my scalp or feet. It's 337 00:16:55,400 --> 00:16:59,320 Speaker 1: so soothing, especially when you use oils. Actually, massage without 338 00:16:59,360 --> 00:17:02,480 Speaker 1: oils can be stimulating and it can increase heat and 339 00:17:02,600 --> 00:17:05,520 Speaker 1: energy in the body, so making sure that you do 340 00:17:05,680 --> 00:17:08,920 Speaker 1: use oil when massage in your scalp is really important. 341 00:17:09,320 --> 00:17:10,280 Speaker 2: You can do this once a week. 342 00:17:10,320 --> 00:17:12,040 Speaker 1: You can even do it like every day if you 343 00:17:12,040 --> 00:17:14,399 Speaker 1: don't mind your hair being oily, but it is so 344 00:17:14,680 --> 00:17:18,040 Speaker 1: magical for sleep and for your hair too. I don't 345 00:17:18,119 --> 00:17:20,399 Speaker 1: like getting my hair oily every day, so I'll usually 346 00:17:20,400 --> 00:17:23,840 Speaker 1: do my feet a couple of minutes, nothing too crazy. 347 00:17:24,280 --> 00:17:27,800 Speaker 1: Grab some oils, rub my feet with them. They absorb 348 00:17:27,840 --> 00:17:30,480 Speaker 1: into the body and they actually lubricate your nerves. So 349 00:17:30,520 --> 00:17:34,399 Speaker 1: it's basically a huge hug for your nervous system. And listen, 350 00:17:34,440 --> 00:17:36,120 Speaker 1: if you feel like all this sounds a bit woo woo, 351 00:17:36,200 --> 00:17:39,040 Speaker 1: it is not. There is actually scientific studies that have 352 00:17:39,119 --> 00:17:42,400 Speaker 1: shown a massage produces more oxytocin in the body, which 353 00:17:42,400 --> 00:17:45,919 Speaker 1: is our loving hormone. So make sure you're giving yourself 354 00:17:46,040 --> 00:17:48,840 Speaker 1: some love in the form of a massage. Now, there's 355 00:17:48,840 --> 00:17:51,040 Speaker 1: so many things that we can do internally, the changes 356 00:17:51,040 --> 00:17:53,720 Speaker 1: that we can make to our habits or routines. But 357 00:17:53,760 --> 00:17:56,159 Speaker 1: you know what, sometimes we forget that our environment that 358 00:17:56,160 --> 00:17:59,240 Speaker 1: we sleep in also does matter. So creating a vibe 359 00:17:59,240 --> 00:18:02,679 Speaker 1: for yourself a arming sleep setting is really incredible. 360 00:18:03,119 --> 00:18:03,720 Speaker 2: If you are going to. 361 00:18:03,760 --> 00:18:06,280 Speaker 1: Scroll before bed, try to get some blue block glasses 362 00:18:06,400 --> 00:18:10,160 Speaker 1: or turn your screen brightness as low as possible. Oh 363 00:18:10,200 --> 00:18:12,960 Speaker 1: my goodness, the worst thing is having a great night's 364 00:18:12,960 --> 00:18:15,040 Speaker 1: sleep only to wake up to a. 365 00:18:18,400 --> 00:18:20,520 Speaker 2: In the middle of a deep sleep. 366 00:18:20,800 --> 00:18:23,639 Speaker 1: So I actually started using HATCH, And this is not 367 00:18:23,680 --> 00:18:26,000 Speaker 1: an ad for HATCH at all, but I was shocked 368 00:18:26,040 --> 00:18:28,399 Speaker 1: at how well it works. Like, if I'm regulated in 369 00:18:28,400 --> 00:18:30,119 Speaker 1: my sleep, my body will actually wake me up at 370 00:18:30,119 --> 00:18:32,919 Speaker 1: the time that I usually wake up, kind of like clockwork. 371 00:18:33,280 --> 00:18:35,360 Speaker 1: Because I've been sleeping and waking up at the same 372 00:18:35,359 --> 00:18:38,919 Speaker 1: time for a while now, but some days I just, 373 00:18:39,040 --> 00:18:41,600 Speaker 1: you know, my body's feeling a bit sleepier than other days. 374 00:18:41,640 --> 00:18:43,679 Speaker 1: And so instead of having an alarm clock, I have 375 00:18:43,720 --> 00:18:46,280 Speaker 1: a hatch and that's just the brand that I use. 376 00:18:46,320 --> 00:18:49,440 Speaker 1: But essentially it's a sunrise clock. It wakes you up 377 00:18:49,600 --> 00:18:53,760 Speaker 1: with a sunrise, like I guess a fake sunrise. The 378 00:18:54,480 --> 00:18:57,720 Speaker 1: alarm kind of goes up in light and or or 379 00:18:57,720 --> 00:19:00,639 Speaker 1: play gentle sounds. And what's amazing about it is that 380 00:19:00,680 --> 00:19:03,240 Speaker 1: you can tell it around the time you want to 381 00:19:03,240 --> 00:19:06,359 Speaker 1: wake up, and it will gently wake you up rather 382 00:19:06,440 --> 00:19:10,600 Speaker 1: than waking you up suddenly. And also apparently there's like 383 00:19:10,640 --> 00:19:14,760 Speaker 1: with Apple watches or whoop watches, you can even all 384 00:19:14,760 --> 00:19:19,119 Speaker 1: these watches. What they do is they monitor your sleep cycle, 385 00:19:19,200 --> 00:19:21,159 Speaker 1: and so when you're in a lighter phase of sleep 386 00:19:21,359 --> 00:19:23,119 Speaker 1: during around the period that you want to wake up, 387 00:19:23,240 --> 00:19:25,400 Speaker 1: or wake you up in that time, which is pretty amazing. 388 00:19:25,840 --> 00:19:28,320 Speaker 1: Temperature in your room also makes such a difference. Cooler 389 00:19:28,359 --> 00:19:30,879 Speaker 1: temperatures are better to stay asleep during the night. I 390 00:19:30,960 --> 00:19:33,560 Speaker 1: usually sleep at like twenty degrees celsius, which is like 391 00:19:33,600 --> 00:19:37,320 Speaker 1: sixty eight far and high, and especially for the ladies. 392 00:19:37,320 --> 00:19:40,400 Speaker 1: If you're on your period, your body temperature rises anyway, 393 00:19:40,880 --> 00:19:43,480 Speaker 1: and so having a cooler environment during that time so 394 00:19:43,520 --> 00:19:44,440 Speaker 1: you're not waking up. 395 00:19:44,400 --> 00:19:46,000 Speaker 2: During the night makes such a difference. 396 00:19:46,000 --> 00:19:47,800 Speaker 1: I've noticed that on my period, I will always wake 397 00:19:47,880 --> 00:19:49,399 Speaker 1: up in the middle of the night kind of having 398 00:19:49,400 --> 00:19:52,080 Speaker 1: my cold or hot sweats if my temperature in the 399 00:19:52,160 --> 00:19:56,600 Speaker 1: room is not cool enough. One of my absolute pet peeves. 400 00:19:56,640 --> 00:19:57,320 Speaker 1: Is it a pet peeve? 401 00:19:57,359 --> 00:19:57,720 Speaker 2: I think so. 402 00:19:57,880 --> 00:20:01,960 Speaker 1: The things I really find irritating our fake lights. I 403 00:20:01,960 --> 00:20:03,719 Speaker 1: get made fun of for this a lot, but I 404 00:20:03,800 --> 00:20:08,240 Speaker 1: absolutely despise putting on lights at night. I'll avoid telling 405 00:20:08,240 --> 00:20:10,720 Speaker 1: the lights in the house as much as possible when 406 00:20:10,760 --> 00:20:13,919 Speaker 1: it goes dark. Either I'll try and do candles, or 407 00:20:13,960 --> 00:20:16,600 Speaker 1: if I do put lights on, I'll keep it super dim. 408 00:20:16,880 --> 00:20:18,800 Speaker 1: When I do this, I get tired earlier and I 409 00:20:18,840 --> 00:20:21,720 Speaker 1: will sleep earlier, and it shows me when I'm actually 410 00:20:21,760 --> 00:20:25,359 Speaker 1: tired versus being false awake through fake lights keeping my 411 00:20:25,440 --> 00:20:29,440 Speaker 1: eyes alert. You know, until artificial light was invented, most 412 00:20:29,480 --> 00:20:32,040 Speaker 1: people actually woke up with the sun and fell asleep 413 00:20:32,080 --> 00:20:34,960 Speaker 1: when it got dark naturally. But now that we have 414 00:20:35,040 --> 00:20:37,600 Speaker 1: artificial lights at night, we actually stay up longer than 415 00:20:37,600 --> 00:20:40,600 Speaker 1: our body probably wants to. And then on top of that, 416 00:20:40,640 --> 00:20:43,040 Speaker 1: we then have blackout blines that block out the sun's 417 00:20:43,080 --> 00:20:46,040 Speaker 1: light in the morning, stopping us from being in rhythm 418 00:20:46,040 --> 00:20:49,520 Speaker 1: with nature and ourself. Seeing the sunlight can actually trigger 419 00:20:49,560 --> 00:20:52,719 Speaker 1: a reset for your sarcadium clock and eventually bring us 420 00:20:52,760 --> 00:20:57,240 Speaker 1: back to our bodies in natural rhythm. And so avoiding 421 00:20:57,400 --> 00:21:01,400 Speaker 1: artificial light at night, and that's through greens, but even 422 00:21:01,440 --> 00:21:03,119 Speaker 1: more so through the lights that we just keep on 423 00:21:03,359 --> 00:21:07,639 Speaker 1: at night, trying to use candles or maybe dimming the lights, 424 00:21:07,680 --> 00:21:09,679 Speaker 1: and then trying to keep your blinds open. I know 425 00:21:09,720 --> 00:21:12,479 Speaker 1: it sounds mad if you're not used to it, if 426 00:21:12,480 --> 00:21:14,359 Speaker 1: you're used to blackout blinds, but there is something so 427 00:21:14,480 --> 00:21:17,080 Speaker 1: magical about waking up as the sun is rising. You 428 00:21:17,080 --> 00:21:19,480 Speaker 1: don't necessarily have to do it on the weekends, but 429 00:21:19,680 --> 00:21:22,800 Speaker 1: if you want to do that during during the summers, 430 00:21:22,840 --> 00:21:24,840 Speaker 1: it's such a nice feeling waking up as the sun 431 00:21:24,920 --> 00:21:25,800 Speaker 1: is rising, you hear. 432 00:21:25,640 --> 00:21:26,640 Speaker 2: The birds chirping. 433 00:21:26,760 --> 00:21:29,360 Speaker 1: It's like it's a special experience, you know, and talk 434 00:21:29,359 --> 00:21:33,960 Speaker 1: about nature. Our bodies circadian rhythm is regulated by sunlight, 435 00:21:34,040 --> 00:21:38,520 Speaker 1: so we have to get our butts outside, okay, every 436 00:21:38,640 --> 00:21:41,000 Speaker 1: single day. Our body needs to feel the contrast between 437 00:21:41,080 --> 00:21:44,240 Speaker 1: light and dark to understand that when it's dark, it 438 00:21:44,359 --> 00:21:48,399 Speaker 1: is time to sleep. Exposure to natural light, especially in 439 00:21:48,440 --> 00:21:52,520 Speaker 1: the morning period, helps regulate our melatonin production. The melotonin 440 00:21:52,640 --> 00:21:55,320 Speaker 1: is our sleep hormone, and so it helps ensure that 441 00:21:55,359 --> 00:21:58,879 Speaker 1: those melatonin levels rise appropriately in the evening as it 442 00:21:58,880 --> 00:22:02,639 Speaker 1: gets dark, which supports better sleep at night. Actually, I 443 00:22:02,720 --> 00:22:04,920 Speaker 1: noticed such a difference in my sleep when I would 444 00:22:04,960 --> 00:22:07,840 Speaker 1: keep my blinds open. I'd fall asleep with the moon 445 00:22:07,880 --> 00:22:09,760 Speaker 1: and wake up with the sun rising. 446 00:22:09,560 --> 00:22:10,600 Speaker 2: And it was very special. 447 00:22:10,680 --> 00:22:13,240 Speaker 1: So definitely make sure, no matter whether you have an 448 00:22:13,280 --> 00:22:15,920 Speaker 1: office job, whatever you do in your lunch break, get 449 00:22:15,920 --> 00:22:18,000 Speaker 1: yourself outside and soak in the sun. And if you 450 00:22:18,040 --> 00:22:20,199 Speaker 1: can't do that in the afternoon, try your best to 451 00:22:20,200 --> 00:22:22,440 Speaker 1: do it in the morning, in the early hours, in 452 00:22:22,480 --> 00:22:24,880 Speaker 1: the wee hours of the morning. So many of us, 453 00:22:24,960 --> 00:22:28,120 Speaker 1: I think, struggle with sleep because of our mind, our 454 00:22:28,119 --> 00:22:31,760 Speaker 1: mind racing. You know, during the day, we're working all day, 455 00:22:31,840 --> 00:22:34,240 Speaker 1: doing one hundred things, thinking about so many different things 456 00:22:34,320 --> 00:22:36,960 Speaker 1: at once, So finding a way to wind down your 457 00:22:37,000 --> 00:22:40,720 Speaker 1: mind is really important. For me. Mind dumping or journaling 458 00:22:40,840 --> 00:22:43,840 Speaker 1: has been such a great way to release things that 459 00:22:43,880 --> 00:22:46,320 Speaker 1: I no longer need, and so you basically write down 460 00:22:46,359 --> 00:22:48,760 Speaker 1: everything your mind is going over and over all the 461 00:22:48,800 --> 00:22:51,000 Speaker 1: things that you need to do tomorrow that are circulating, 462 00:22:51,160 --> 00:22:53,880 Speaker 1: or even thoughts about people and life. You know, our 463 00:22:53,920 --> 00:22:56,159 Speaker 1: sense has taken so much throughout the day that it 464 00:22:56,240 --> 00:22:59,120 Speaker 1: keeps circulating until we decide what needs to be there 465 00:22:59,480 --> 00:23:01,840 Speaker 1: and what needs to be done with it, and also 466 00:23:01,920 --> 00:23:04,000 Speaker 1: what needs to be taken out of our mind and 467 00:23:04,040 --> 00:23:04,320 Speaker 1: that we. 468 00:23:04,280 --> 00:23:05,160 Speaker 2: Don't need anymore. 469 00:23:05,560 --> 00:23:09,520 Speaker 1: So a journal practice is a beautiful thing for that. Also, 470 00:23:09,520 --> 00:23:12,040 Speaker 1: it feels like it stops weird dreams happening. Honestly, when 471 00:23:12,040 --> 00:23:14,560 Speaker 1: I have too much in my head, I get the 472 00:23:14,560 --> 00:23:17,160 Speaker 1: weirdest dreams, and it combines all the random things I've 473 00:23:17,160 --> 00:23:19,840 Speaker 1: stored in my mind, or combined like something I've eaten 474 00:23:20,240 --> 00:23:23,960 Speaker 1: with a person I thought of, with a person I 475 00:23:24,040 --> 00:23:26,800 Speaker 1: met that day, with a situation I watched on TV, 476 00:23:26,960 --> 00:23:29,520 Speaker 1: and somehow there's like a full movie happening in my dreams. 477 00:23:29,560 --> 00:23:31,719 Speaker 1: And I wake up so tired because my brain has 478 00:23:31,760 --> 00:23:34,840 Speaker 1: been so active. And so I don't believe that our 479 00:23:34,880 --> 00:23:39,320 Speaker 1: brain is there to store things. Necessarily, It's there to absorb, 480 00:23:39,520 --> 00:23:41,919 Speaker 1: process and then let go of. I think we keep 481 00:23:41,960 --> 00:23:44,840 Speaker 1: a lot of things in our minds that are not necessary. 482 00:23:45,760 --> 00:23:47,920 Speaker 1: And that's what writing is for. That's what our reminders 483 00:23:47,960 --> 00:23:50,960 Speaker 1: are for. There's so many things that we keep thinking 484 00:23:50,960 --> 00:23:52,960 Speaker 1: we should remember this, but really, why do you need 485 00:23:53,000 --> 00:23:55,399 Speaker 1: to remember it? Use that brain space for something else, 486 00:23:56,080 --> 00:23:58,119 Speaker 1: write it down, or get rid of it. And on 487 00:23:58,160 --> 00:24:00,679 Speaker 1: that night, it actually reminds me to remind you to 488 00:24:00,760 --> 00:24:03,760 Speaker 1: stop watching scary or intense things at night. I stop 489 00:24:03,800 --> 00:24:06,919 Speaker 1: watching scary stuff a long time ago in general, but 490 00:24:07,160 --> 00:24:10,199 Speaker 1: especially at night. Everything we watch and the sounds that 491 00:24:10,240 --> 00:24:13,600 Speaker 1: we hear lead these impressions. In Sanskrit, they call them 492 00:24:13,600 --> 00:24:17,400 Speaker 1: some scars and these little footprints. Some scars actually translates 493 00:24:17,400 --> 00:24:20,480 Speaker 1: to little footprints, and it says whatever we watch, whatever 494 00:24:20,520 --> 00:24:23,520 Speaker 1: we listen to, everything that we experience, become these some 495 00:24:23,680 --> 00:24:26,600 Speaker 1: scarers in our mind, and they affect us and how 496 00:24:26,640 --> 00:24:28,840 Speaker 1: we perceive the world and how we live in the 497 00:24:28,840 --> 00:24:30,000 Speaker 1: world every single day. 498 00:24:30,560 --> 00:24:32,040 Speaker 2: Give your nervous system a break. 499 00:24:32,119 --> 00:24:34,639 Speaker 1: Don't watch things that are too intense, like stick to 500 00:24:34,680 --> 00:24:37,240 Speaker 1: things like friends or Love Island or Teletalbies. 501 00:24:37,240 --> 00:24:38,880 Speaker 2: I know some of that was trash TV, but it's 502 00:24:39,040 --> 00:24:39,560 Speaker 2: really good. 503 00:24:40,520 --> 00:24:42,440 Speaker 1: But really, what I'm trying to say is watch things 504 00:24:42,480 --> 00:24:46,600 Speaker 1: that don't stimulate you, scare you, make you upset ideally 505 00:24:46,680 --> 00:24:48,840 Speaker 1: reading a good old book. You can't really go wrong 506 00:24:48,880 --> 00:24:50,480 Speaker 1: with that. But if you're too tired for that, watch 507 00:24:50,560 --> 00:24:53,879 Speaker 1: something that feels not too intense on your nervous system. 508 00:24:54,480 --> 00:24:57,800 Speaker 1: This is one of my favorite ones. Prayer, a little 509 00:24:57,840 --> 00:25:01,440 Speaker 1: moment with God and your heart is underrated. Sleep pack 510 00:25:01,640 --> 00:25:05,840 Speaker 1: underrated sleep pack. Having a prayer of gratitude before you 511 00:25:05,960 --> 00:25:09,160 Speaker 1: sleep just gives you feelings of joy and hope, and 512 00:25:09,320 --> 00:25:13,000 Speaker 1: sharing what's feeling heavy on your heart with God can 513 00:25:13,040 --> 00:25:14,560 Speaker 1: bring you so much. 514 00:25:14,400 --> 00:25:15,720 Speaker 2: Peace before you sleep. 515 00:25:15,960 --> 00:25:17,680 Speaker 1: There have been so many times or my mind's in 516 00:25:17,800 --> 00:25:20,399 Speaker 1: racing and I've just been like, you know what, I 517 00:25:20,720 --> 00:25:23,359 Speaker 1: just have to surrender this to God. Like sometimes you 518 00:25:23,400 --> 00:25:25,240 Speaker 1: don't want to talk to people, sometimes you don't want 519 00:25:25,240 --> 00:25:27,560 Speaker 1: to write, But what you can do is talk it 520 00:25:27,600 --> 00:25:30,720 Speaker 1: through with God, with the universe, with your own heart, 521 00:25:31,200 --> 00:25:35,000 Speaker 1: and sometimes confinding in God feels much more peaceful than 522 00:25:35,040 --> 00:25:38,120 Speaker 1: sharing with other people and having their opinions on it. 523 00:25:38,600 --> 00:25:42,120 Speaker 1: And so you can say something simple like it can 524 00:25:42,200 --> 00:25:44,199 Speaker 1: either be you pouring your heart out, or it can 525 00:25:44,320 --> 00:25:47,760 Speaker 1: simply be thank you so much for my breath, for 526 00:25:47,960 --> 00:25:51,680 Speaker 1: completing another day, for all the love that has come 527 00:25:51,720 --> 00:25:55,159 Speaker 1: into my life, for the unexpected twists and turns that 528 00:25:55,240 --> 00:25:58,800 Speaker 1: feel really hard right now, but I know, I really 529 00:25:58,840 --> 00:26:01,440 Speaker 1: know that these less are there for me to grow. 530 00:26:02,480 --> 00:26:05,760 Speaker 1: Simple prayers like that can just bring so much peace 531 00:26:05,800 --> 00:26:10,080 Speaker 1: to your mind. And wow, Like even just saying it now, 532 00:26:10,160 --> 00:26:12,600 Speaker 1: I'm like, oh, that felt really good. And also what 533 00:26:12,600 --> 00:26:14,320 Speaker 1: I did there was take a breath, and that takes 534 00:26:14,359 --> 00:26:16,560 Speaker 1: me onto the next part is take some deep breaths, 535 00:26:17,160 --> 00:26:20,640 Speaker 1: long life giving breaths, because let me tell you, during 536 00:26:20,680 --> 00:26:23,480 Speaker 1: the day you are taking short breaths, you're not breathing properly, 537 00:26:24,160 --> 00:26:26,920 Speaker 1: not getting enough oxygen into your body. Your breath regulates 538 00:26:26,920 --> 00:26:31,080 Speaker 1: your emotions, your breath regulates your anxiety, your breath regulates 539 00:26:31,119 --> 00:26:36,680 Speaker 1: your mind. And so get into bed, and with each breath, 540 00:26:36,760 --> 00:26:40,359 Speaker 1: once you're lying down, each breath, feel each part of 541 00:26:40,400 --> 00:26:44,560 Speaker 1: your body softened. And there's this beautiful, beautiful breath work 542 00:26:44,600 --> 00:26:47,800 Speaker 1: that you can do. I remember kind of doing it 543 00:26:47,800 --> 00:26:51,360 Speaker 1: in my yoga teacher training, where you basically go through 544 00:26:51,600 --> 00:26:53,600 Speaker 1: with each breath, you go through each body part from 545 00:26:53,680 --> 00:26:57,359 Speaker 1: head to toe. You take a deep breath in and 546 00:26:57,400 --> 00:27:02,199 Speaker 1: as you exhale, channel that breath towards that part of 547 00:27:02,240 --> 00:27:06,080 Speaker 1: your body. So you breathe in and you feel your 548 00:27:06,080 --> 00:27:10,200 Speaker 1: shoulders relax, you breathe in, and as your exhale, you 549 00:27:10,280 --> 00:27:12,520 Speaker 1: feel your jaw relax. 550 00:27:12,760 --> 00:27:13,359 Speaker 2: You breathe in. 551 00:27:13,680 --> 00:27:17,800 Speaker 1: As you exhale, you feel your chest soften. There's just 552 00:27:17,960 --> 00:27:20,160 Speaker 1: every single part of your body, all the way down 553 00:27:20,240 --> 00:27:23,840 Speaker 1: to your toes. With each breath you feel each body 554 00:27:23,880 --> 00:27:25,760 Speaker 1: part soften. It helps you to connect back to your 555 00:27:25,760 --> 00:27:28,080 Speaker 1: body and notice if there's any way you're holding tension, 556 00:27:28,119 --> 00:27:32,200 Speaker 1: feeling aches and pains, but also with that many deep breaths, 557 00:27:32,720 --> 00:27:36,560 Speaker 1: you will not, like there's no way possible, you do 558 00:27:36,560 --> 00:27:41,000 Speaker 1: not feel calmer and lighter and ready for sleep by 559 00:27:41,040 --> 00:27:43,960 Speaker 1: that time you get from head to toe. So definitely 560 00:27:44,000 --> 00:27:45,320 Speaker 1: try that out that has been. 561 00:27:45,240 --> 00:27:46,960 Speaker 2: Might go to you for a really long time. 562 00:27:47,560 --> 00:27:49,200 Speaker 1: You know, it can be really difficult because a lot 563 00:27:49,200 --> 00:27:51,800 Speaker 1: of us finish work late. Like if you finish work 564 00:27:51,840 --> 00:27:54,120 Speaker 1: around let's say even six o'clock, you travel home, that's 565 00:27:54,160 --> 00:27:56,840 Speaker 1: seven o'clock. You eat your dinner, you cook your meal, 566 00:27:56,920 --> 00:27:58,480 Speaker 1: you eat your dinner, it's like eight o'clock. 567 00:27:58,760 --> 00:27:59,359 Speaker 2: In our rader. 568 00:27:59,400 --> 00:28:01,120 Speaker 1: One of the key things, as it says, that affects 569 00:28:01,119 --> 00:28:04,400 Speaker 1: your sleep is what you're eating, and not just what 570 00:28:04,440 --> 00:28:07,399 Speaker 1: you're eating when you are eating it. It's recommended to 571 00:28:07,400 --> 00:28:10,280 Speaker 1: have your smallest meal at night time, and to try 572 00:28:10,280 --> 00:28:13,280 Speaker 1: and have at least a minimum of three hours ideally 573 00:28:13,320 --> 00:28:16,280 Speaker 1: four hours eating your meal before you sleep. So having 574 00:28:16,359 --> 00:28:19,080 Speaker 1: a gap of three to four hours between your last 575 00:28:19,119 --> 00:28:21,919 Speaker 1: meal and your sleep, if your body is working to 576 00:28:22,000 --> 00:28:25,080 Speaker 1: digest food, it's really not able to fully rest. So 577 00:28:25,320 --> 00:28:29,040 Speaker 1: essentially your body is still working and chugging away while 578 00:28:29,080 --> 00:28:31,720 Speaker 1: you are trying to rest your body. So that's why 579 00:28:31,720 --> 00:28:33,480 Speaker 1: you can wake up and feel like, oh, I feel 580 00:28:33,520 --> 00:28:36,360 Speaker 1: so groggy, and I don't feel like I've slept at all. Well, 581 00:28:36,359 --> 00:28:39,240 Speaker 1: you probably haven't slept, because sleep means rest, and your 582 00:28:39,240 --> 00:28:42,360 Speaker 1: body's not resting. As difficult as it is, and it 583 00:28:42,400 --> 00:28:45,040 Speaker 1: is difficult, it doesn't because trying to sleep early while 584 00:28:45,080 --> 00:28:47,800 Speaker 1: also eating early can be difficult. So what I usually 585 00:28:47,840 --> 00:28:50,680 Speaker 1: say is if you can't have your meal too early, 586 00:28:50,880 --> 00:28:52,720 Speaker 1: then at least have your main meal in the afternoon 587 00:28:52,760 --> 00:28:54,960 Speaker 1: for your lunch, like the bulkier meal, and then at 588 00:28:55,080 --> 00:28:59,880 Speaker 1: night have something a bit lighter. Honestly, I am not joking. 589 00:29:00,680 --> 00:29:04,240 Speaker 1: I've gone through months of doing that and I cannot 590 00:29:04,280 --> 00:29:06,000 Speaker 1: tell you my sleep is so much better. I remember 591 00:29:06,000 --> 00:29:09,479 Speaker 1: wearing whoop like that. You know, the thing that measures 592 00:29:09,520 --> 00:29:12,600 Speaker 1: your sleep for a bit, and I would get like 593 00:29:12,640 --> 00:29:14,840 Speaker 1: one hundred percent sleep on the nights, and I'm generally 594 00:29:15,160 --> 00:29:18,160 Speaker 1: like an okay sleep. I've really trained myself into good sleep, 595 00:29:18,520 --> 00:29:20,440 Speaker 1: but like I would get one hundred percent sometimes on 596 00:29:20,520 --> 00:29:23,360 Speaker 1: my sleep quality when I don't have a meal at night. 597 00:29:23,600 --> 00:29:27,320 Speaker 1: It is just it's amazing how much that works. I'm 598 00:29:27,360 --> 00:29:29,440 Speaker 1: also a huge advocate for magnesium. By the way, most 599 00:29:29,440 --> 00:29:31,680 Speaker 1: of us are deficient in it, and so using a 600 00:29:31,760 --> 00:29:35,560 Speaker 1: magnesium spray. You can get a spray, you know, for 601 00:29:35,640 --> 00:29:38,960 Speaker 1: your body and your feet, or increase magnesium in your diet, 602 00:29:39,000 --> 00:29:41,719 Speaker 1: like easing more nuts and seeds in walnuts, some other 603 00:29:41,800 --> 00:29:45,440 Speaker 1: foods that I recommend for helping to regulate your sleep. 604 00:29:45,720 --> 00:29:49,560 Speaker 1: Almonds actually a great source of melotone in kiwis are 605 00:29:49,640 --> 00:29:52,840 Speaker 1: rich in serotonin and antioxidants, both of which can help 606 00:29:52,960 --> 00:29:58,680 Speaker 1: to improve your sleep quality. Walnuts are an amazing source 607 00:29:58,840 --> 00:30:03,040 Speaker 1: of melotonin. And oh my gosh, spices, can't forget them. 608 00:30:03,800 --> 00:30:08,080 Speaker 1: Nutmeg is an underrateous spice. Let me tell you, nutmeg 609 00:30:08,200 --> 00:30:12,160 Speaker 1: actually helps to calm the nervous system. It is known 610 00:30:12,360 --> 00:30:16,560 Speaker 1: to be a sedative and an analogesy and I would 611 00:30:16,560 --> 00:30:19,479 Speaker 1: say this wrong analoges. Yeah, anyway, like the pain relief 612 00:30:19,840 --> 00:30:23,600 Speaker 1: and a sedative, and so adding a pinch of ground 613 00:30:23,640 --> 00:30:28,880 Speaker 1: nutmeg to your milk at night or into your tea 614 00:30:30,080 --> 00:30:32,760 Speaker 1: can help you to fall asleep too. And of course 615 00:30:32,800 --> 00:30:36,840 Speaker 1: there's teas like Camra miled tea which also promotes sleepiness. 616 00:30:36,840 --> 00:30:38,920 Speaker 1: There are so many nice hot teas and also hot water. 617 00:30:39,640 --> 00:30:42,720 Speaker 1: Just having something warm in your body can help to 618 00:30:42,840 --> 00:30:45,760 Speaker 1: calm your nervous system and soothe it. Like it's like 619 00:30:45,760 --> 00:30:49,240 Speaker 1: a little warm hug inside your body, and so trying 620 00:30:49,240 --> 00:30:52,320 Speaker 1: to have warmer things in the evening is also really good. 621 00:30:52,640 --> 00:30:54,719 Speaker 1: Raw foods take way long to digest, and so if 622 00:30:54,720 --> 00:30:57,680 Speaker 1: you are eating something at night, have something light and cooked. 623 00:30:58,280 --> 00:31:00,880 Speaker 1: Magnesium has been found to increase melatone in your body. 624 00:31:00,880 --> 00:31:04,440 Speaker 1: And we mentioned melitonian before. It is your sleep hormone 625 00:31:04,720 --> 00:31:07,600 Speaker 1: helps with your sleep, and you'll be happy to know 626 00:31:07,760 --> 00:31:10,320 Speaker 1: dark chocolate also has melatonin. I remember someone once told 627 00:31:10,360 --> 00:31:13,520 Speaker 1: me that their granddad or uncle was it used to 628 00:31:13,640 --> 00:31:15,040 Speaker 1: have a piece. You used to have a piece of 629 00:31:15,160 --> 00:31:16,840 Speaker 1: dark chocolate by his bed every single night, and he'd 630 00:31:16,840 --> 00:31:18,680 Speaker 1: pop it underneath his tongue and it was his little 631 00:31:18,680 --> 00:31:21,960 Speaker 1: dose of magnesium. I don't know whether it works for him, 632 00:31:21,960 --> 00:31:24,640 Speaker 1: but it sounds like a great idea, but also dark 633 00:31:24,720 --> 00:31:27,560 Speaker 1: leafy greens have a lot of magnesium in them too, 634 00:31:27,600 --> 00:31:31,760 Speaker 1: so try and incorporate these foods into your diet during 635 00:31:31,800 --> 00:31:33,800 Speaker 1: the day could also just give you a little push 636 00:31:33,840 --> 00:31:36,520 Speaker 1: in the right direction of getting better sleep. But you 637 00:31:36,520 --> 00:31:38,560 Speaker 1: can also get them in supplement forms too. You just 638 00:31:38,600 --> 00:31:41,760 Speaker 1: pop a pill at night and not pill a supplement 639 00:31:41,800 --> 00:31:45,440 Speaker 1: at night, and I've heard people have a great response 640 00:31:45,480 --> 00:31:48,280 Speaker 1: to that. I really enjoy using the spray and using 641 00:31:48,360 --> 00:31:51,040 Speaker 1: that for a while, and it definitely calms my mind 642 00:31:51,120 --> 00:31:54,120 Speaker 1: and my body too. I'm not the biggest fan of 643 00:31:54,160 --> 00:31:57,720 Speaker 1: taking melatonin. I understand the reason why people take it 644 00:31:57,760 --> 00:32:00,720 Speaker 1: when you get to desperate measures, but honestly, as soon 645 00:32:00,760 --> 00:32:03,640 Speaker 1: as you start taking something like melatonin that your body's 646 00:32:03,640 --> 00:32:06,640 Speaker 1: supposed to be able to produce itself, it essentially makes 647 00:32:06,640 --> 00:32:09,080 Speaker 1: your body lazy to even produce it, and so it 648 00:32:09,120 --> 00:32:11,440 Speaker 1: makes your own sleep system so lazy. It makes you 649 00:32:11,480 --> 00:32:14,440 Speaker 1: dependent on something else to get you to sleep, which 650 00:32:14,480 --> 00:32:16,640 Speaker 1: is something that your body should be able to naturally do. 651 00:32:16,760 --> 00:32:18,560 Speaker 1: Like if your body's not able to do, it's something 652 00:32:18,600 --> 00:32:21,080 Speaker 1: is wrong, and it's telling you something is wrong because 653 00:32:21,120 --> 00:32:23,920 Speaker 1: you're not sleeping by you taking the MEDOTONEA. You're essentially 654 00:32:24,000 --> 00:32:25,880 Speaker 1: masking a sign that your body is giving you that 655 00:32:25,960 --> 00:32:29,040 Speaker 1: something is not right. So if you're traveling or something 656 00:32:29,160 --> 00:32:31,120 Speaker 1: you need temporarily, I get it, but try and avoid 657 00:32:31,160 --> 00:32:33,640 Speaker 1: having it as a regular go to. Now, I hope 658 00:32:33,640 --> 00:32:35,719 Speaker 1: these tips went into overwhelming I think what you have 659 00:32:35,800 --> 00:32:38,240 Speaker 1: to do with you know, whenever I share information like this, 660 00:32:38,360 --> 00:32:41,360 Speaker 1: the whole point of it is, take what feels the 661 00:32:41,400 --> 00:32:44,480 Speaker 1: most relevant for your life, what attracts you the most, 662 00:32:44,560 --> 00:32:47,480 Speaker 1: what feels the most manageable for you. Sleep can be 663 00:32:47,520 --> 00:32:49,080 Speaker 1: so frustrating. I have a friend who says that she's 664 00:32:49,120 --> 00:32:51,040 Speaker 1: in an insomnia for like a year, But what I 665 00:32:51,120 --> 00:32:54,840 Speaker 1: really admire about her is that she is trying, like 666 00:32:55,080 --> 00:32:58,080 Speaker 1: she's trialing and testing different things every single month to 667 00:32:58,120 --> 00:33:01,400 Speaker 1: see what works for her. And we can get so frustrating, 668 00:33:01,440 --> 00:33:03,960 Speaker 1: and so I totally understand why it can be really 669 00:33:03,960 --> 00:33:06,480 Speaker 1: difficult to even think about doing things like this when 670 00:33:06,480 --> 00:33:08,920 Speaker 1: you've suffered with it for such a long time. But 671 00:33:09,000 --> 00:33:12,240 Speaker 1: I do think that trying at least some of these 672 00:33:12,280 --> 00:33:15,000 Speaker 1: and making sure you're consistent with it, there's no way 673 00:33:15,040 --> 00:33:17,440 Speaker 1: that it can't help. All of these things have been 674 00:33:17,480 --> 00:33:20,880 Speaker 1: trialed and tested and recommended by people for years on end, 675 00:33:21,560 --> 00:33:23,960 Speaker 1: and so definitely at least one of these tips should 676 00:33:23,960 --> 00:33:26,800 Speaker 1: help you. And the goal is and when you sleep better, 677 00:33:26,960 --> 00:33:29,560 Speaker 1: you can live in better, more present or vibrant life 678 00:33:29,600 --> 00:33:31,840 Speaker 1: every single day. So let me know if you try 679 00:33:31,880 --> 00:33:33,480 Speaker 1: these out, and also let me know if you guys 680 00:33:33,520 --> 00:33:36,520 Speaker 1: have any tips I can definitely share, send us a 681 00:33:36,600 --> 00:33:39,480 Speaker 1: DM on Instagram and then I can share all of 682 00:33:39,520 --> 00:33:43,720 Speaker 1: your guys tips and tricks with other people because let's 683 00:33:43,720 --> 00:33:45,880 Speaker 1: be honest, the best way to learn is from each other, 684 00:33:46,360 --> 00:33:49,840 Speaker 1: and that is what this community is for. Yes, we 685 00:33:49,880 --> 00:33:52,120 Speaker 1: can cry together, but also we have to learn together. 686 00:33:52,560 --> 00:33:56,280 Speaker 1: Wisdom is there to be shared, and so anything that 687 00:33:56,320 --> 00:33:58,360 Speaker 1: you have, any information that you have that you could 688 00:33:58,400 --> 00:34:00,800 Speaker 1: share as well on this topic, I'm sure people will 689 00:34:00,880 --> 00:34:05,840 Speaker 1: be so appreciative of it. But I wish you wonderful, RESTful, 690 00:34:06,240 --> 00:34:08,520 Speaker 1: divine sleep. Let me know if you try any of 691 00:34:08,520 --> 00:34:10,400 Speaker 1: these things out and if they help. Thank you so 692 00:34:10,520 --> 00:34:13,920 Speaker 1: much for listening. You're all so wonderful, and thank you 693 00:34:13,960 --> 00:34:16,000 Speaker 1: for being part of this community where we are just 694 00:34:16,080 --> 00:34:19,360 Speaker 1: trying to be more in touch with our emotions. Connects 695 00:34:19,400 --> 00:34:23,120 Speaker 1: to people that want to grow together and have little 696 00:34:23,160 --> 00:34:25,400 Speaker 1: bursts of cries. If and when we need to with 697 00:34:25,600 --> 00:34:30,320 Speaker 1: zero judgment. Thanks guys, and i'll see you next week. 698 00:34:30,840 --> 00:34:40,120 Speaker 2: Have a really good cry.