1 00:00:04,400 --> 00:00:07,040 Speaker 1: Welcome to How I Work, a show about the tactics 2 00:00:07,120 --> 00:00:09,280 Speaker 1: used by leading innovators to get so much out of 3 00:00:09,320 --> 00:00:12,319 Speaker 1: their day. I'm your host, Doctor Amata Imba. I'm an 4 00:00:12,360 --> 00:00:16,520 Speaker 1: organizational psychologist, the founder of innovation consultancy Inventium, and I'm 5 00:00:16,560 --> 00:00:21,320 Speaker 1: obsessed with ways to optimize my workday. In today's mini episode, 6 00:00:21,400 --> 00:00:24,239 Speaker 1: I want to talk about sleep, but before I get 7 00:00:24,239 --> 00:00:26,720 Speaker 1: into that, I have a couple of other short things 8 00:00:26,760 --> 00:00:29,840 Speaker 1: to cover. So first off, I feel like a lot 9 00:00:29,880 --> 00:00:33,000 Speaker 1: of podcasts do live events these days, and this is 10 00:00:33,040 --> 00:00:35,240 Speaker 1: something that I've been wanting to do for a while, 11 00:00:35,320 --> 00:00:37,800 Speaker 1: so stay tuned for that over the coming months. That 12 00:00:37,880 --> 00:00:41,040 Speaker 1: is definitely going to happen. But right now, a way 13 00:00:41,040 --> 00:00:44,520 Speaker 1: that you can experience How I Work and myself live 14 00:00:44,560 --> 00:00:46,920 Speaker 1: if you haven't and if that's something you're feel inclined 15 00:00:46,920 --> 00:00:49,080 Speaker 1: to do, is that we're going to be launching our 16 00:00:49,120 --> 00:00:52,360 Speaker 1: Workday Reinvention Program, which is a program that I've been 17 00:00:52,400 --> 00:00:55,800 Speaker 1: working on at Inventium and that we've been pilot testing 18 00:00:55,840 --> 00:00:59,040 Speaker 1: with some of our clients. So it's basically a six 19 00:00:59,080 --> 00:01:02,560 Speaker 1: week program to invent the way that you work. So 20 00:01:02,600 --> 00:01:05,680 Speaker 1: the program contains a whole bunch of science backed ways 21 00:01:05,959 --> 00:01:09,840 Speaker 1: to have a more proactive, fulfilling and happier work life, 22 00:01:09,880 --> 00:01:13,640 Speaker 1: and so far we've got some amazing results. So not 23 00:01:13,720 --> 00:01:17,800 Speaker 1: only have we increased people's productivity by around fourteen percent, 24 00:01:17,840 --> 00:01:22,160 Speaker 1: which is nearly one day per week worth of extra time, 25 00:01:22,319 --> 00:01:25,840 Speaker 1: but we've also increased people's engagement, their energy, the job 26 00:01:25,880 --> 00:01:29,520 Speaker 1: satisfaction and even in general wellbeing at work by up 27 00:01:29,520 --> 00:01:33,000 Speaker 1: to eighteen percent, and that's just within six weeks. So 28 00:01:33,360 --> 00:01:35,840 Speaker 1: it's an awesome program, if I do say so myself, 29 00:01:35,880 --> 00:01:38,039 Speaker 1: and it's something that I've been working on personally for 30 00:01:38,080 --> 00:01:40,760 Speaker 1: a while, and it's going to be launching in June 31 00:01:40,880 --> 00:01:44,480 Speaker 1: in Melbourne and Sydney as a program that individuals like you, 32 00:01:44,560 --> 00:01:47,080 Speaker 1: a listener of the podcast can sign up for. So 33 00:01:47,319 --> 00:01:50,560 Speaker 1: if you are a listener of the show, go to 34 00:01:51,400 --> 00:01:55,920 Speaker 1: bitsley so bit dot ly forward slash How I Work 35 00:01:56,000 --> 00:01:59,600 Speaker 1: Sydney or forward slash How I Work Melbourne, depending on 36 00:01:59,760 --> 00:02:03,000 Speaker 1: where the Melbourne or Sydney works for you. And obviously 37 00:02:03,000 --> 00:02:07,480 Speaker 1: we've got lots of international listeners, so sorry that we'll 38 00:02:07,840 --> 00:02:09,600 Speaker 1: see if we can record some of it maybe, and 39 00:02:10,080 --> 00:02:13,120 Speaker 1: listeners of How I Work can get a twenty percent 40 00:02:13,200 --> 00:02:15,560 Speaker 1: discount on the cost of the program, so just enter 41 00:02:15,600 --> 00:02:18,680 Speaker 1: the code how I Work, that's one word, how I 42 00:02:18,720 --> 00:02:21,360 Speaker 1: Work at checkout and get that discount. So I will 43 00:02:21,480 --> 00:02:24,240 Speaker 1: link to all that in the show notes to make 44 00:02:24,280 --> 00:02:26,960 Speaker 1: it super easy to book. So if you are how 45 00:02:27,040 --> 00:02:29,679 Speaker 1: I Work listener and do book yourself in, please come 46 00:02:29,720 --> 00:02:32,519 Speaker 1: up and introduce yourself because it would be lovely meeting 47 00:02:32,560 --> 00:02:35,440 Speaker 1: you in person. So I'll link to the event details 48 00:02:35,480 --> 00:02:37,960 Speaker 1: and discount codes in the show notes, and if you 49 00:02:38,000 --> 00:02:41,200 Speaker 1: do want to come along, book now, because I think 50 00:02:41,200 --> 00:02:44,200 Speaker 1: that they're both going to sell out quite quickly. Now, 51 00:02:44,240 --> 00:02:46,200 Speaker 1: on a completely different note, I also want to do 52 00:02:46,720 --> 00:02:49,040 Speaker 1: a little shout out to all the wonderful people that 53 00:02:49,120 --> 00:02:52,200 Speaker 1: have been leaving reviews, and I want to read out 54 00:02:52,240 --> 00:02:54,639 Speaker 1: a couple just as my way of saying thank you. 55 00:02:54,760 --> 00:02:57,480 Speaker 1: So there was this really nice one from Susie eighty 56 00:02:57,520 --> 00:03:00,280 Speaker 1: seven and she said, I've changed so many small things 57 00:03:00,320 --> 00:03:02,720 Speaker 1: that have given me amazing results, all based on ideas 58 00:03:02,760 --> 00:03:05,720 Speaker 1: from this podcast. Loving it well, Thank you, Susi. I'm 59 00:03:05,720 --> 00:03:08,519 Speaker 1: loving your review. Thank you. I'm so glad that it's 60 00:03:08,560 --> 00:03:10,800 Speaker 1: made a difference. And this other one I wanted to 61 00:03:10,800 --> 00:03:13,799 Speaker 1: read out was a delightful one from Hailey Potts. Thank 62 00:03:13,840 --> 00:03:16,560 Speaker 1: you Hailey. She says, I love your podcast. It's a 63 00:03:16,600 --> 00:03:18,560 Speaker 1: way to reflect on my own work habits to see 64 00:03:18,560 --> 00:03:20,720 Speaker 1: how I can level up my performance to ensure I 65 00:03:20,760 --> 00:03:23,680 Speaker 1: remain focused on doing meaningful work of value. I love 66 00:03:23,720 --> 00:03:26,400 Speaker 1: the way Matt asked the questions we're all dying to 67 00:03:26,520 --> 00:03:29,720 Speaker 1: ask of the super successful people, but what exactly does 68 00:03:29,760 --> 00:03:31,720 Speaker 1: it look like? And not letting them get away with 69 00:03:31,760 --> 00:03:35,240 Speaker 1: sweeping pronouncements that ignore the reality of kids, officers, travel, 70 00:03:35,400 --> 00:03:38,280 Speaker 1: and life. Great work, keep it up. Thank you so much, Hailey. 71 00:03:38,320 --> 00:03:40,800 Speaker 1: That's such a lovely review, and it's awesome to hear 72 00:03:40,840 --> 00:03:42,920 Speaker 1: that I'm asking the questions that you're keen to hear 73 00:03:42,960 --> 00:03:45,480 Speaker 1: the answers to. So if you haven't left a review, 74 00:03:45,600 --> 00:03:49,200 Speaker 1: but you're enjoying how I work, why not leave a review. 75 00:03:49,400 --> 00:03:52,480 Speaker 1: It is hugely appreciated and it actually helps other people 76 00:03:52,520 --> 00:03:55,320 Speaker 1: find the podcast as well. And maybe I'll read out 77 00:03:55,320 --> 00:03:58,520 Speaker 1: your review in a future episode if that's something that 78 00:03:58,640 --> 00:04:01,960 Speaker 1: is of interest. So let's get on with today's show. 79 00:04:02,240 --> 00:04:06,480 Speaker 1: Today's mini episode is about sleep and I have been 80 00:04:06,720 --> 00:04:10,120 Speaker 1: obsessed with sleep hygiene, which is a fancy way of 81 00:04:10,160 --> 00:04:14,320 Speaker 1: saying great sleep habits for a long time. So in 82 00:04:14,360 --> 00:04:18,520 Speaker 1: my twenties I had pretty bad insomnia where firstly I 83 00:04:18,560 --> 00:04:20,960 Speaker 1: had trouble getting to sleep, and then I also had 84 00:04:20,960 --> 00:04:24,640 Speaker 1: trouble staying asleep, and I would wake many times during 85 00:04:24,680 --> 00:04:27,360 Speaker 1: the night, and then come morning, I never woke up 86 00:04:27,400 --> 00:04:31,240 Speaker 1: feeling refreshed. And then one day I realized that this 87 00:04:31,440 --> 00:04:34,680 Speaker 1: was actually not normal. It was not normal to wake 88 00:04:34,760 --> 00:04:37,479 Speaker 1: up in the morning not feeling refreshed. So as a result, 89 00:04:37,600 --> 00:04:42,800 Speaker 1: I then had several overnight sleep tests in sleep labs, which, 90 00:04:43,000 --> 00:04:45,720 Speaker 1: if you haven't done this before, you basically go to 91 00:04:45,760 --> 00:04:48,520 Speaker 1: a hospital. You sleep in a hospital bed and you're 92 00:04:48,560 --> 00:04:51,520 Speaker 1: hooked up to about thirty different chords all stuck to 93 00:04:51,560 --> 00:04:54,160 Speaker 1: your body to understand what is going on in your 94 00:04:54,200 --> 00:04:57,880 Speaker 1: body and your brain. It's not fun and I don't 95 00:04:57,920 --> 00:04:59,960 Speaker 1: know how anyone even gets any sleep but these sleep 96 00:05:00,279 --> 00:05:04,000 Speaker 1: But anyway, so it turned out there wasn't anything wrong 97 00:05:04,040 --> 00:05:06,680 Speaker 1: per se. I simply had bad sleep hygiene and that 98 00:05:06,760 --> 00:05:10,960 Speaker 1: was causing my insomnia. So as a result, I've learned 99 00:05:11,240 --> 00:05:13,640 Speaker 1: a lot about how to have a good night's sleep, 100 00:05:13,680 --> 00:05:17,440 Speaker 1: and now I am a terrific sleeper. So I only 101 00:05:17,440 --> 00:05:19,480 Speaker 1: take a few minutes now to get to sleep, and 102 00:05:19,600 --> 00:05:22,200 Speaker 1: I managed to mostly asleep through the whole night, and 103 00:05:22,320 --> 00:05:24,120 Speaker 1: you know what. In fact, I was so obsessed with 104 00:05:24,160 --> 00:05:26,800 Speaker 1: sleep that when my daughter Frankie was born five years ago, 105 00:05:27,160 --> 00:05:30,360 Speaker 1: I enrolled her in sleep school. This is a thing, 106 00:05:30,480 --> 00:05:33,159 Speaker 1: sleep school to help your baby sleep better when she 107 00:05:33,360 --> 00:05:36,720 Speaker 1: was three months old and from that point on, Frankie 108 00:05:36,760 --> 00:05:40,200 Speaker 1: has also been a world class sleeper. And if you 109 00:05:40,320 --> 00:05:44,960 Speaker 1: are a mum, of a dad of a small little person. 110 00:05:45,000 --> 00:05:47,680 Speaker 1: I even blogged about my sleep school experience at not 111 00:05:47,800 --> 00:05:50,440 Speaker 1: Another mumblog dot com, which I linked to in the 112 00:05:50,440 --> 00:05:52,520 Speaker 1: show notes if you happen to be going through this 113 00:05:52,600 --> 00:05:56,440 Speaker 1: delightful sleep deprived stage of life. So today, though, I 114 00:05:56,440 --> 00:05:58,640 Speaker 1: want to give you three tips that have perhaps less 115 00:05:58,720 --> 00:06:01,040 Speaker 1: talked about when it comes to get a good night's sleep, 116 00:06:01,320 --> 00:06:03,120 Speaker 1: because I think that we all know that we need 117 00:06:03,160 --> 00:06:05,440 Speaker 1: to stay off our mobile phones and things like that 118 00:06:05,560 --> 00:06:07,960 Speaker 1: before bed. But here are three things that I think 119 00:06:07,960 --> 00:06:10,800 Speaker 1: are really helpful and that have served me incredibly well 120 00:06:10,839 --> 00:06:14,360 Speaker 1: over the years. So the first thing, wake up at 121 00:06:14,360 --> 00:06:19,200 Speaker 1: the same time every day. Now, most people don't do this. 122 00:06:19,320 --> 00:06:22,200 Speaker 1: What most people do is that they will wake up 123 00:06:22,279 --> 00:06:25,320 Speaker 1: early on weekdays because of their work schedule and then 124 00:06:25,360 --> 00:06:27,359 Speaker 1: have a little sleep in, even if it's just a 125 00:06:27,400 --> 00:06:29,479 Speaker 1: one hour sleep in. Maybe it's a two hour sleep 126 00:06:29,480 --> 00:06:32,760 Speaker 1: in on weekends. Now, if you can relate to that, 127 00:06:33,160 --> 00:06:38,080 Speaker 1: you are essentially creating jet lag for yourself every Monday morning. 128 00:06:38,279 --> 00:06:40,680 Speaker 1: And we know how horrible jet lag is because you're 129 00:06:40,760 --> 00:06:44,240 Speaker 1: essentially resetting your biological clock every Monday if you're sleeping 130 00:06:44,240 --> 00:06:47,600 Speaker 1: in on the weekends. So sleep experts refer to this 131 00:06:47,720 --> 00:06:50,400 Speaker 1: as social jet lag, where your wake up time is 132 00:06:50,440 --> 00:06:53,640 Speaker 1: different on workdays versus weekends because of the demands of 133 00:06:53,680 --> 00:06:56,440 Speaker 1: your job. So the biggest thing that you can do, 134 00:06:56,680 --> 00:07:00,080 Speaker 1: and this is something that I'm super strict on with myself, 135 00:07:00,440 --> 00:07:01,839 Speaker 1: is that you need to wake up at the same 136 00:07:01,880 --> 00:07:04,719 Speaker 1: time every morning. So for me, my alarm set for 137 00:07:04,760 --> 00:07:08,040 Speaker 1: five thirty am every day. I normally wake up a 138 00:07:08,040 --> 00:07:10,559 Speaker 1: little bit before it anyway, because I am a lark. 139 00:07:10,600 --> 00:07:13,400 Speaker 1: I'm a morning person naturally, But I wake up at 140 00:07:13,400 --> 00:07:17,120 Speaker 1: the same time every single day, even on Saturdays and Sundays. 141 00:07:17,880 --> 00:07:21,880 Speaker 1: And funnily enough, most of my podcast interviews, which a 142 00:07:21,920 --> 00:07:24,280 Speaker 1: lot of them happen to be on the East Coast 143 00:07:24,360 --> 00:07:28,520 Speaker 1: of America, I do them at six am in the morning, 144 00:07:28,920 --> 00:07:30,880 Speaker 1: which actually works out fine for me, and that's four 145 00:07:30,920 --> 00:07:33,920 Speaker 1: pm in New York, so I'm up with the borer 146 00:07:34,000 --> 00:07:36,480 Speaker 1: birds or actually in the winter, I'm up a little 147 00:07:36,520 --> 00:07:39,200 Speaker 1: bit before the birds are waking up. Now you might 148 00:07:39,200 --> 00:07:41,240 Speaker 1: be thinking to yourself, I don't want to wake up 149 00:07:41,280 --> 00:07:43,240 Speaker 1: so early on the weekend. That is my time to 150 00:07:43,280 --> 00:07:46,320 Speaker 1: sleep in, And to that, I say, you're actually putting 151 00:07:46,320 --> 00:07:50,000 Speaker 1: your health at risk. So research into daylight savings, which 152 00:07:50,040 --> 00:07:54,800 Speaker 1: is this great data point where everybody that has daylight 153 00:07:54,840 --> 00:07:57,400 Speaker 1: savings and their country loses an hour of sleep on 154 00:07:57,440 --> 00:08:00,400 Speaker 1: this one night of the year, which is if you 155 00:08:00,400 --> 00:08:02,720 Speaker 1: think about it, essentially, what's happening if you're waking up 156 00:08:03,080 --> 00:08:06,840 Speaker 1: earlier on Monday compared to Saturday and Sunday. On that day, 157 00:08:07,320 --> 00:08:11,360 Speaker 1: heart attacks increase by twenty four percent. That's right, twenty 158 00:08:11,360 --> 00:08:15,400 Speaker 1: four percent. And the opposite effect happens when we gain 159 00:08:15,480 --> 00:08:18,080 Speaker 1: an hour on the other side of daylight savings time, 160 00:08:18,120 --> 00:08:21,520 Speaker 1: heart attacks go down by twenty four percent. So this 161 00:08:21,600 --> 00:08:24,520 Speaker 1: tip has big implications for your health as well as 162 00:08:24,560 --> 00:08:28,600 Speaker 1: not feeling jet lagged on Monday. My second tip is 163 00:08:28,640 --> 00:08:32,480 Speaker 1: to track your sleep. So Peter Draka famously said what 164 00:08:32,600 --> 00:08:35,560 Speaker 1: gets measured gets managed, and for me, I find that 165 00:08:35,720 --> 00:08:39,200 Speaker 1: measuring or tracking my sleep keep sleep even more front 166 00:08:39,240 --> 00:08:41,400 Speaker 1: of mind for me because I'm getting feedback through the 167 00:08:41,400 --> 00:08:44,959 Speaker 1: way of data every single morning on my sleep. So 168 00:08:45,040 --> 00:08:48,360 Speaker 1: I track my sleep using the Aura ring. That's oh 169 00:08:48,440 --> 00:08:51,559 Speaker 1: you are a And this is one of my favorite 170 00:08:52,600 --> 00:08:55,720 Speaker 1: devices or piece of technology that I own, so I'll 171 00:08:55,720 --> 00:08:57,520 Speaker 1: link to it in the show notes. And I love 172 00:08:57,600 --> 00:09:00,400 Speaker 1: this device so much. I don't have shares or anything 173 00:09:00,440 --> 00:09:02,280 Speaker 1: like that. I just love it. So with the or 174 00:09:02,320 --> 00:09:04,960 Speaker 1: a ring, I simply wear it on my fing on 175 00:09:05,040 --> 00:09:07,640 Speaker 1: my finger. It is a ring, and it takes a 176 00:09:07,640 --> 00:09:10,680 Speaker 1: whole bunch of measurements like literally several times a second, 177 00:09:10,720 --> 00:09:13,840 Speaker 1: such as body temperature, respiratory rate, heart rate, and various 178 00:09:13,840 --> 00:09:16,360 Speaker 1: biological markers that indicate whether you're in a certain stage 179 00:09:16,400 --> 00:09:19,320 Speaker 1: of sleep or whether you are indeed asleep. And it's 180 00:09:19,320 --> 00:09:21,439 Speaker 1: also got an accelerometer so you can see how much 181 00:09:21,480 --> 00:09:25,880 Speaker 1: you're moving around, so it can much more accurately than 182 00:09:25,920 --> 00:09:29,000 Speaker 1: most sleep trackers track when you're asleep and also track 183 00:09:29,040 --> 00:09:31,360 Speaker 1: what stage of sleep you're in, whether you're in deep 184 00:09:31,360 --> 00:09:34,120 Speaker 1: sleep or rem sleep which is dream sleep, or in 185 00:09:34,160 --> 00:09:37,079 Speaker 1: a lighter stage of sleep. So from what I can gather, 186 00:09:37,520 --> 00:09:40,720 Speaker 1: it seems to be the sleep tracker that most world 187 00:09:40,840 --> 00:09:44,640 Speaker 1: health experts that I trust wear, so short of being 188 00:09:44,679 --> 00:09:46,600 Speaker 1: in a lab and being hooked up to a whole 189 00:09:46,640 --> 00:09:49,040 Speaker 1: bunch of wires. This is what I've heard to be 190 00:09:49,200 --> 00:09:51,440 Speaker 1: and found to be personally the best and most accurate 191 00:09:51,480 --> 00:09:54,200 Speaker 1: way of tracking your sleep. And so if you track 192 00:09:54,240 --> 00:09:57,240 Speaker 1: your sleep, you will become aware of what you are 193 00:09:57,280 --> 00:10:00,200 Speaker 1: actually doing in hopefully the eight hours that you are 194 00:10:00,200 --> 00:10:03,679 Speaker 1: in bed. So I would recommend that, I highly recommend 195 00:10:03,720 --> 00:10:05,520 Speaker 1: the Aura. As I said, I don't have shares that 196 00:10:05,679 --> 00:10:07,440 Speaker 1: or anything I wish I did. I just love it. 197 00:10:07,480 --> 00:10:10,280 Speaker 1: I'm a huge fan. So the third and final tip 198 00:10:10,320 --> 00:10:14,320 Speaker 1: I have, which is kind of counterintuitive, and look, it's 199 00:10:14,360 --> 00:10:17,560 Speaker 1: the piece of advice that I remember most acutely from 200 00:10:17,600 --> 00:10:21,320 Speaker 1: those days spent in sleep labs. So if you are 201 00:10:21,559 --> 00:10:25,080 Speaker 1: an insomniac and have trouble getting to sleep, or maybe 202 00:10:25,120 --> 00:10:29,600 Speaker 1: have trouble staying asleep, you probably intuitively think that spending 203 00:10:29,679 --> 00:10:32,000 Speaker 1: more time in bed is a good thing. Like the 204 00:10:32,080 --> 00:10:34,600 Speaker 1: longer you're in bed, the greater the chance of getting 205 00:10:35,120 --> 00:10:37,800 Speaker 1: at least some sleep. And that's the way I used 206 00:10:37,800 --> 00:10:40,480 Speaker 1: to think. I used to spend up to ten hours 207 00:10:40,559 --> 00:10:43,480 Speaker 1: in bed every night, even though I'd only be asleep 208 00:10:43,520 --> 00:10:46,680 Speaker 1: for maybe six or maybe seven hours. Crazy, I know. 209 00:10:46,880 --> 00:10:50,600 Speaker 1: So rather than spend more time in bed, which is 210 00:10:50,679 --> 00:10:53,160 Speaker 1: basically training your brain to think about bed as a 211 00:10:53,200 --> 00:10:56,800 Speaker 1: place where you may or may not be asleep. Instead, 212 00:10:56,840 --> 00:10:59,360 Speaker 1: you need to limit the time that you spend in bed. 213 00:11:00,160 --> 00:11:02,360 Speaker 1: If like most people, you need about eight hours a night, 214 00:11:02,679 --> 00:11:05,680 Speaker 1: you might actually start by limiting your time in bed 215 00:11:05,760 --> 00:11:08,520 Speaker 1: to only seven hours or six and a half hours. 216 00:11:09,120 --> 00:11:11,440 Speaker 1: So what will happen if you're limiting this time and 217 00:11:11,480 --> 00:11:14,679 Speaker 1: making maybe making your bedtime a little bit later. You 218 00:11:14,679 --> 00:11:18,160 Speaker 1: will feel so exhausted by the time you're actually allowed 219 00:11:18,200 --> 00:11:20,120 Speaker 1: to go to bed, as I did when I did 220 00:11:20,120 --> 00:11:23,360 Speaker 1: this in my own life. You're basically training your brain 221 00:11:23,400 --> 00:11:26,640 Speaker 1: to associate bedtime with sleep time. And because you will 222 00:11:26,679 --> 00:11:30,679 Speaker 1: have built up so much a deniscene, which is what 223 00:11:30,760 --> 00:11:33,839 Speaker 1: basically gradually builds up inside of us. It's kind of 224 00:11:33,880 --> 00:11:37,040 Speaker 1: like a hormone that the longer we go without sleep, 225 00:11:37,080 --> 00:11:39,320 Speaker 1: the bigger the build up is. You will start to 226 00:11:39,400 --> 00:11:43,600 Speaker 1: fall asleep more quickly and stay asleep. So after you've 227 00:11:43,600 --> 00:11:45,600 Speaker 1: found that you're sleeping through the night or you're getting 228 00:11:45,600 --> 00:11:48,480 Speaker 1: to sleep more easily, you can slowly extend the time 229 00:11:48,520 --> 00:11:51,920 Speaker 1: that you spend in bed until you're in bed for 230 00:11:51,960 --> 00:11:53,880 Speaker 1: eight hours. So that's something that I did quite a 231 00:11:53,920 --> 00:11:56,120 Speaker 1: while ago when I had the insomnia, and it worked 232 00:11:56,160 --> 00:12:00,000 Speaker 1: incredibly well. It basically retrain my brain how to get sleep, 233 00:12:00,200 --> 00:12:02,440 Speaker 1: stay asleep, and have a good quality of sleep. So 234 00:12:02,480 --> 00:12:05,319 Speaker 1: this is kind of counterintuitive, but as what every single 235 00:12:05,360 --> 00:12:08,360 Speaker 1: sleep expert has recommended to me. So that is it 236 00:12:08,440 --> 00:12:11,000 Speaker 1: for sleep. As I mentioned when I started, it is 237 00:12:11,120 --> 00:12:15,319 Speaker 1: a topic I'm obsessed about, obsessed by, and I'll definitely 238 00:12:15,320 --> 00:12:18,880 Speaker 1: focus more on sleep in some upcoming episodes and interviews. 239 00:12:19,880 --> 00:12:22,199 Speaker 1: So that is it for today's show. If there are 240 00:12:22,280 --> 00:12:24,800 Speaker 1: topics that you would like me to cover or guests 241 00:12:24,880 --> 00:12:26,800 Speaker 1: that you would like to see on this show, I 242 00:12:26,840 --> 00:12:30,160 Speaker 1: would love to get your feedback, Please drop me an email. 243 00:12:30,960 --> 00:12:33,840 Speaker 1: I'm at Amantha at inventium dot com dot au. I 244 00:12:33,840 --> 00:12:36,320 Speaker 1: always leave my email in the show notes. I love 245 00:12:36,400 --> 00:12:38,880 Speaker 1: hearing suggestions and I love knowing what topics are on 246 00:12:38,960 --> 00:12:41,440 Speaker 1: your mind aware around the way that you can have 247 00:12:41,840 --> 00:12:45,520 Speaker 1: a better, more productive, more fulfilling work life. So thank 248 00:12:45,559 --> 00:12:48,520 Speaker 1: you so much for listening, and I'll see you next time.