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Speaker 1: Jersey and Amanda gam Nation. I was reading an interesting

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Speaker 1: article in the Washington Post by a sleep psychologist about

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Speaker 1: you know, when it's so easy for all of us

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Speaker 1: to fall asleep on the couch and you say, oh

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Speaker 1: my gosh, I'm so exhausted, I'm nodding off, I'm going

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Speaker 1: to go to bed, and then you go to bed and.

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Speaker 2: You're wide awake.

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Speaker 1: There are very obvious reasons for this, and I'll talk

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Speaker 1: you through them, and this is ay you can avoid

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Speaker 1: that feeling. So alertness apparently can set in very quickly,

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Speaker 1: if not thoroughly, just by standing up and moving to

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Speaker 1: the bedroom because your mind is engaging so and it

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Speaker 1: takes twenty minutes or between ten and twenty minutes to

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Speaker 1: reclaim sleepiness if you haven't already been in bed and asleep.

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Speaker 1: So if you're in bed and asleep and you get

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Speaker 1: up to go to the loo, you can actually push

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Speaker 1: through that because of your sleeper inertia, the grogginess, and

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Speaker 1: that pull back towards sleep, because you've already been in

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Speaker 1: a proper sleep in your sleeping place, your bed. But

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Speaker 1: if you're going to transition from where you're sleeping from

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Speaker 1: your couch to your bed. It's not that easy. They

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Speaker 1: are two different brain states for you, not only that.

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Speaker 1: So what they're saying is it's like with a baby.

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Speaker 1: Did you ever do those karaitani classes when you had babies.

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Speaker 1: We did one of them that said, don't wait for

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Speaker 1: your child to show all the signs of nodding off.

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Speaker 1: Go for the early signs, rubbing their eyes, that kind

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Speaker 1: of thing, and put them to bed then, so they

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Speaker 1: can learn to put themselves to sleep, because if you

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Speaker 1: wait till they're asleep, when you move them, they'll wake up.

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Speaker 1: So catch yourself before you go into full sleepiness. So

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Speaker 1: go to bed in the process of becoming drowsy rather

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Speaker 1: than waiting to your sleep. Really your eyes are closed

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Speaker 1: in your zoning out. Also, make sure you don't have

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Speaker 1: responsibilities before going to bed, because the process of cleaning

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Speaker 1: your teeth, putting on your pajamas usually all of this

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Speaker 1: is happening under a bright light. Discussing what happens, needs

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Speaker 1: to happen for the next day, etc. That all puts

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Speaker 1: you in a heightened state. No, what they're saying is

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Speaker 1: complete those evening ablutions, put your pajamas on, clean your

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Speaker 1: teeth before you wind down on the couch so that

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Speaker 1: when you get that early sleep bizouh, you go to

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Speaker 1: bed and it says here there's no other work to

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Speaker 1: be done at bedtime. I knew you'd raise your eyebrows

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Speaker 1: at that phrase. And we always feel performance anxiety. If

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Speaker 1: you're having trouble sleeping, it becomes a big deal. I

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Speaker 1: won't go to sleep, I won't go to sleep. So

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Speaker 1: you have to sometimes if you haven't gone to sleep

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Speaker 1: in twenty minutes, get up, have a glass of water,

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Speaker 1: even sleep on the other side of the bed if

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Speaker 1: your partner's not there, to break the cycle, and then

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Speaker 1: go back and try and go back to sleep again.

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Speaker 2: Yeah, it's hard to sleep in a hotel. Do you

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Speaker 2: find that the first night?

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Speaker 1: I do the second, third night. By then it's familiar enough.

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Speaker 1: That first night it's really hard because everything is unfamiliar.

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Speaker 2: What do you do though? What's your Do you ever

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Speaker 2: go to sleep? Remedy at home?

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Speaker 1: My long term exhaustion takes care of it.

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Speaker 2: An old Buddhist mate of mine he said that he

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Speaker 2: count you count to twenty, and then when you get

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Speaker 2: to twenty, you count to twenty again, and you just

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Speaker 2: keep doing it.

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Speaker 1: Well, this is what this person is saying, too is

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Speaker 1: there are some games you can play with your brain,

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Speaker 1: but don't get wound up. Don't look at your phone

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Speaker 1: because that's too stimulating. But for example, you can so

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Speaker 1: don't surf the web and things like that, but you

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Speaker 1: can listen. There's a whole series of books you can

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Speaker 1: get called the Sleepy Bookshelf. You can select audiobooks that

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Speaker 1: will sort of help you zone out. Or you can

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Speaker 1: name a flower, a tree, or a plant beginning with

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Speaker 1: a letter A, then go to the letter B. Those

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Speaker 1: sort of like that's a new version of counting sheep.

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Speaker 1: Those games apparently relaxed.

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Speaker 2: You can't even think of anything that would stress me,

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Speaker 2: would stress you? Yeah, and then don Burke pop in.

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Speaker 1: The bad And then also you'll be phoning the agent saying,

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Speaker 1: why can't I host this show? I Wake You Up?

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Speaker 2: And other things that live rent free in matter no no,

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Speaker 2: I wash is hosting it. Sorry, of course, what do

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Speaker 2: you bring? What do you do? Now? You'll never sleep,

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Speaker 2: Thank you,