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Sweat Daily listeners! I hope you're having a

1:50

great break and are putting into practice everything

1:52

that you've learned in our first 16 weeks

1:55

together. To keep you busy during this episode

1:57

break, over the next weeks we're going to

1:59

be pulling together the best bits from

2:01

each one of your favourite weeks to

2:03

create a one-stop shop of

2:06

all the important topics. So

2:08

stay tuned, watch this feed and enjoy

2:10

this best of episode. First up on

2:12

the Monday. You

2:16

need eight hours of sleep a night.

2:19

This is what we've heard. You need to

2:21

wake up with the sun, you need to

2:23

not look at your phone an hour before

2:26

bed, but how many of those do we

2:28

actually get? I don't

2:30

think I've ever managed all three

2:32

of those at once. I do

2:34

not get eight hours of sleep, I do not

2:36

wake up with the sun and I play on my phone 24-7. It

2:38

is my worst habit. Sleep

2:42

is such an issue for so many of

2:44

us, but one of the biggest reasons I'm

2:47

interested in sleep is because if

2:49

I don't get enough sleep, I'm not

2:51

going to be motivated the next day. I'm going

2:53

to be doing anything I can to get home

2:55

and get back to bed. And

2:57

so many of my clients say the same thing. If

2:59

they didn't sleep well the night before, chances are they're

3:01

not going to turn up to our session. And if

3:04

they do turn up, they cut it short and they

3:06

just don't give it their all. And I totally get

3:08

that. We cannot be

3:10

the best versions of ourselves without

3:12

prioritising our sleep. We simply cannot

3:15

achieve our goals if we're tired.

3:17

You can push and push and push yourself, but

3:20

you're working harder, not smarter. And at some point,

3:22

you're going to drop the ball in your health

3:24

to make way for other things in your life.

3:31

Now, when I was preparing for this week's

3:34

topic, I was looking into research that went

3:36

viral last year about how women apparently

3:38

need more sleep than

3:41

men. What it seemed to

3:43

say was that because women multitask so

3:45

much more than men, they actually use

3:47

their brain more. But if how

3:49

you use your brain throughout the day affects how

3:51

much sleep you need, what other

3:53

factors are there impacting your sleep

3:55

that we don't know about? So

3:58

this week, I want to know if there's actually a

4:00

one-size-fits-all sleep solution and if there

4:02

is not I want to know

4:04

what are the factors that I

4:06

don't know that are affecting my

4:08

sleep. Now I don't want to hear

4:10

that eight hours a day no phones before bed I've

4:12

tried all of them and I'm still sleeping terribly so

4:15

there's got to be something else out there and

4:17

I want to have a real talk here

4:20

how can I as a woman who is

4:22

multitasking 27,000 things at

4:24

once have the best sleep of my

4:26

life I don't want an okay sleep

4:28

like I want to know what the

4:30

Olympic athletes are doing to make sure

4:33

that they can sleep perfectly that night

4:35

before a race so this week I'm

4:37

focused on sleep because if we get

4:39

a better sleep we get energized and

4:41

we get motivated and if we get

4:44

energized and we get motivated that is

4:46

just one more barrier removed to

4:48

being the healthiest happiest version

4:50

of yourself. To

4:54

dig a little deeper on Tuesday

4:56

I spoke with best-selling author Gabby

4:58

Bernstein on her relationship with sleep.

5:01

Now this week we are talking

5:03

all things sleep and things that

5:06

are surrounding sleep because sleep is

5:08

such a huge part of

5:10

our life and when it's not right I

5:13

feel like everything just goes wrong and I

5:15

know that you've had so many

5:17

experiences in your life where I can imagine

5:20

you have had a really hard week or

5:22

a really hard year and the thing that

5:24

would be something that you struggle with is

5:26

trying to shut your brain off and get

5:29

to sleep so has there been a time

5:31

in your life where you just couldn't shut

5:33

your brain off? When it comes to sleep

5:35

wow good topic big topic necessary topic I

5:38

had a really extreme sleep

5:41

disorder when I experienced postpartum

5:43

depression and anxiety and

5:45

it first manifested in

5:47

the form of insomnia

5:50

which I didn't understand at the time was actually

5:53

panic attacks and has having panic attacks in the

5:55

middle of the night postpartum

5:57

it took me many many months to get a problem proper

6:00

diagnosis and to really understand what was going on.

6:03

But in that time, while getting

6:05

properly diagnosed eventually and getting the

6:07

medicated support that I needed, prior

6:10

to that, I really exhausted

6:12

every single sleep technique, sleep

6:15

hygiene, sleep meditation,

6:17

yoga, nidra, you freaking name it.

6:20

It was something I

6:22

applied. And the

6:24

truth is, I'm going to always be very

6:26

brutally honest when it comes to a biochemical condition

6:28

like postpartum depression or anxiety and insomnia, that

6:31

for me, there was only one choice, which was

6:33

a medicated path. And I'm going to

6:35

speak about that loud and proud because I want to

6:37

save lives. But once

6:40

I was on that path, I needed to

6:43

create structure around my sleep that was going

6:45

to support me. I couldn't just take

6:47

a pill and not deal with the

6:50

other issues. And so sleep

6:52

hygiene became such an extreme priority

6:54

for me. I

6:58

have longtime friends with Ariana Huffington and she

7:00

gave me this bed. It was like literally

7:02

this little square box and it had

7:05

a charger in it,

7:08

like a phone charger and silk

7:10

sheets. And what

7:12

she said was, talk your phone into the

7:14

bed at night in the little silk sheets,

7:17

charge it up in this box and put it in

7:19

another room. And so

7:21

I followed Ariana's guidance and I put my

7:23

phone in another room and it's little silk

7:25

sheets in its box. And

7:28

then I created all of these boundaries

7:30

around sleep. No big talk at night.

7:32

I was really clear with my husband, like let's not get

7:35

into big conversations in the middle of the night, right before

7:37

I go to bed. I would

7:39

always dim the lights, blue light glasses, all

7:41

the kinds of downtime routine. So

7:43

I could literally talk to you about this for the

7:45

next hour, all the different tools that I believe in.

7:47

I would love it. That I swear by when it

7:49

comes to sleep. If you don't sleep, it's

7:52

like a slow death. It's a slow death. And

7:54

it's everything. I mean, above

7:56

everything else, it's the sleep. So

7:58

no big deal. Big talk, no

8:01

eating late, really being

8:03

mindful of not a lot of caffeine in the afternoon. Exercise

8:07

is really extraordinary for your sleep. The more

8:09

exhausted you are, the more you exhaust your

8:11

body. This is sort of logical, but it

8:13

was something I didn't realize when it comes

8:15

to sleep hygiene. My doctor taught me this,

8:17

was that the more that you physically exert

8:19

yourself during the day, the better

8:21

you'll sleep, of course. It's logical, like I said,

8:23

but it's actually super important. Then

8:25

I have a lot of meditations and spiritual practices that I

8:27

would use to help me fall sleep and breath work as

8:29

well. What would you say to someone

8:32

who is like me, who is

8:34

the person who says, I hate meditation, I

8:36

just can't, my brain goes too fast and

8:38

feels a bit silly when they're sitting there,

8:40

hand on heart, hand on tummy,

8:42

trying to breathe. What would you say to that person

8:45

who says, I just can't do it? It's not for

8:47

me, but they want to. I would

8:49

say keep it simple. I

8:52

do think that that heart hold is quite

8:54

simple. That's not even a meditation. It could

8:56

be considered a meditation, but it's really just

8:59

a hold that sends a message to your

9:01

brain that you're safe. That's nice.

9:03

Another thing you can do is

9:05

breathing in for two strokes through your nose and

9:08

out one through your mouth. It would

9:13

be, do it with me right now. Instant

9:19

calm. That

9:24

does calm you a little bit. Why? What?

9:27

Well, it's sending oxygen to your brain. I've never done that.

9:30

Because you're not breathing really, right? So if you're not

9:32

breathing, then you can't settle your nervous system. That

9:34

reminds me of when kids cry and they go, yeah.

9:38

Yeah. Is that them trying to? It

9:41

is a form of self-regulation. Yeah, right.

9:43

Really, it really is. Yeah. Because

9:46

that instantly is calming. Very

9:48

calming, right? So calming. This

9:57

podcast is presented by Bobby Brown

9:59

Cosmetics. and

12:01

advise on how people could achieve that.

12:04

It was really interesting because

12:06

the science really highlighted sleep

12:08

is the underlying pillar that

12:10

then allows you to

12:12

eat well, train well, think well,

12:15

be happy. You're so right. My

12:17

number one question is, is

12:20

it different for men than it is

12:22

for women? There are

12:24

many reasons why sleep

12:26

is different for women than men. Hormones

12:29

like estrogen and progesterone,

12:32

they usually maintain a stable

12:34

core body temperature, which

12:37

maintains a stable production

12:39

of melatonin, which is the core hormone

12:41

to help us fall and stay asleep.

12:44

So core body temperature

12:47

remains stable, melatonin remains stable,

12:49

sleep remains stable, right? You

12:52

influence the first factor,

12:54

which is the hormones.

12:57

When you're ovulating, your hormones are

13:00

going up, down, side to side, back

13:03

to front. Therefore, your body temperature is

13:05

going all over the place. That

13:07

just goes to a whole new level when you're

13:09

pregnant because your hormones are not just going side

13:11

to side, back to front. They're going to the

13:13

moon and back and 10 planets

13:16

over. But then also you've

13:18

got this fetus growing in your belly. So maybe

13:20

you like to sleep on your back, but you

13:22

can't sleep on your back anymore. Right?

13:25

Dis disrupted sleep. Correct. Correct. And

13:28

then you go into

13:30

caregiving. So fun fact,

13:34

parents on average sleep 4.5 hours a night

13:36

for the first 12

13:40

months. That's me. They lose 59%

13:43

of their total sleep time. That's

13:45

me. For the first six and a half

13:48

years, that's how long

13:50

it takes you to make up for

13:52

the deficits you lost. You're lying. In

13:55

that not even kidding, not even kidding.

13:57

This is clinical research. This is a

20:00

is helpful, but what

20:02

would be more ideal is

20:05

if you have a cooling mattress

20:07

pad because then you have direct

20:09

contact and it helps keep that

20:11

core body temperature even cooler. And

20:15

then both, but of course doing both,

20:17

that's the best. So your first element,

20:20

you get a tick. Okay. You get like, that's like

20:22

a 90% tick. Alright, good.

20:25

Yeah. The next element,

20:27

what do we have? We have... Straight into bed,

20:29

watching an action movie and also scrolling on TikTok.

20:31

Okay. This can have work. We can, we can

20:33

work on this one. So if you're going to

20:35

scroll later than you know you should or watch

20:38

TV later than you know you should, at

20:41

least mitigate some of the

20:43

impact with blue light blocking glasses. Talk

20:45

to me about that. Temperature and light

20:48

management, they're your two fundamentals.

20:51

You get those right. That's

20:53

the bottom of your sleep ladder,

20:56

right? Blue light. That

20:58

suppresses melatonin. Melatonin is our

21:00

key sleepiness hormone. There's

21:04

been research that has

21:06

found wearing blue light blocking glasses,

21:08

100% blue light blocking glasses with

21:10

funky orange lenses and you look

21:12

like a 70s

21:17

hippie. It's great. So they can help you

21:19

fall asleep 78% faster

21:21

and wake up 66% less.

21:24

But the thing is that the

21:27

brain has evolved to

21:29

understand light equals

21:31

be alert. It's an

21:33

evolutionary advantage because it meant that

21:35

we were awake and alert when

21:38

it's light outside so we could

21:40

protect ourselves from being killed by

21:42

a bear in the wild. Mm-hmm.

21:44

And blocking out blue light means

21:48

to the brain, okay it's night

21:50

outside. I am going

21:52

to produce melatonin, my sleep promoting

21:54

hormone and therefore you are naturally

21:56

going to feel sleepy. You are

21:58

naturally going to to sleep deeper,

22:01

you are naturally going to wake up

22:03

more refreshed. I will say though, it

22:05

is not just the blue light. It

22:07

is also, especially social media, it's

22:10

so stimulating for the brain.

22:12

It activates the dopamine reward

22:14

pathway, which is the addictive

22:16

pathway, which when your

22:18

brain has been awake is

22:22

even more powerful because using a

22:24

phone in the 30 minutes before

22:27

bed, you are 62% more likely

22:30

to wake through the night. And

22:32

using a phone in the hour before bed, you

22:34

are 48% more likely to take over two hours

22:39

to fall asleep. Oh my God, that's me.

22:41

Okay, I'm burning the phone. Burn the phone. So I'm

22:44

all or nothing guys, I'm just going to have to

22:46

get rid of the phone because it's honestly doing me

22:48

more harm than good. So burning

22:50

the phone each night,

22:53

if that works for you for sure. But

22:55

the biggest misconceptions is that a lot of people believe

22:57

that they just have to stop using their phone. It

23:00

is not just about stopping, it's about replacing it

23:02

with something you enjoy. If we look

23:04

forward to something, we will naturally

23:06

not do something else. If we

23:08

have a better alternative, we will always opt for

23:11

that. And so if we find

23:13

something that is more rewarding than

23:15

being on our phone, for example, you're

23:17

reading your absolute favorite book, or

23:19

you're listening to sleep stories, or you're

23:22

listening to an amazing guided meditation, which

23:24

puts you in such a dreamy state. And

23:27

you're so excited about these activity, you don't even

23:30

think about using the phone. So we

23:32

need to find something to replace the phone with. That's

23:34

one thing, but also

23:36

recognizing that all of the other

23:38

things that we've spoken about today,

23:40

each of these helps your brain

23:42

and your body, but particularly

23:45

your brain calm down. Because

23:48

when the body relaxes by

23:51

having less blue light, for

23:53

example, by having sleep supplements,

23:56

by having a shower

23:58

and dropping in your core

24:01

body temperature. This promotes physiological

24:03

and psychological relaxation. So if you

24:05

are doing all of these steps,

24:07

chances are that by the time

24:09

you get into bed, you will

24:12

not have that racing racing mind

24:14

as much or for as long

24:16

as usually would. If in

24:18

the case that you are laying in bed and

24:20

your brain is still on

24:23

absolute turbo mode, there

24:26

needs to be a 20 minute limit. If

24:28

you are not asleep within 20 minutes,

24:30

get up. Go

24:33

into the lounge. Do not turn on

24:35

lights. Do not use a phone. Do

24:37

not turn on the TV. You

24:39

need to practice something that is

24:41

going to focus your brain in

24:43

another state. So for example, breath

24:45

work, meditation, reading,

24:48

journaling, but you actually

24:50

need to prompt yourself to do those

24:52

activities outside of the bed.

24:55

Then when your brain calms down because

24:57

your brain is focused, then

24:59

you will be able to go

25:02

back to bed and fall asleep

25:04

much easier than if you comparatively just

25:07

stayed in bed. To

25:12

wrap up the week, I knew the

25:14

perfect person to speak to was my

25:16

sister, Leah Itina's about how she literally

25:18

scarred me for life with one of

25:21

her sleepwalking nightmares. So maybe

25:23

you explain what you saw during

25:25

the night. I think my bad

25:27

sleep has started from, you know,

25:29

when it's childhood trauma, it started

25:31

from Leah because Leah would sleepwalk

25:35

so bad. And it wasn't like a normal

25:37

sleepwalking. Like it wasn't funny. There are so

25:39

many funny TikToks of people who record their

25:42

sleep talking and their sleepwalking. And I love

25:44

it. You were the opposite. You were something

25:46

out of a scary fricking movie. When

25:49

you feel someone staring at you, I would

25:51

wake up and you would just be over

25:53

me. Yeah. Just having a look. Just looking.

25:55

Yeah. Just looking at me. Then can I

25:57

sleep in your bed? I'm like, Oh.

26:01

One time, Leah bolted.

26:03

So I like, if you are asleep

26:06

and you hear running footsteps, that

26:08

is immediate panic mode. So we were opposite each

26:10

other in the whole way. So like direct opposite

26:12

rooms. So she could hear anything that I was

26:14

doing. I could hear everything on

26:16

the floorboard. So you have bolted out of

26:18

bed. You have run into the

26:20

room. You've burst open the door and

26:22

you have run directly to the window and flick

26:25

open the curtains. And

26:28

then turn to me and you

26:30

are convinced there's a man outside

26:32

with green eyes. I'm a small

26:35

child. Like you're smaller than me,

26:37

but I'm young and I am

26:39

completely utterly frozen in fear. And

26:41

you're like, can you see him?

26:44

Can you see the man? He has green eyes. And I'm like, I'm thinking

26:46

in my head, is she seeing a

26:48

robber? Like is she seeing someone that's about to

26:50

come into the house? What if I was being

26:52

full serious? I had no idea he was asleep.

26:54

Or are you just sleepwalking? I just scared and

26:57

scarred me forever. And you have

26:59

had a perfect night's sleep. Thanks

27:02

for listening to this best of episode. Now,

27:04

if you want to know more on

27:06

this topic, then you are in luck

27:08

because we had a whole week dedicated

27:10

to it a couple of months ago. Now this

27:13

is the perfect time to catch up on some

27:15

of our older episodes and we'll be back with

27:17

more Sweat Daily before you know it. Let's

27:20

talk about something that's not

27:22

always top of mind, but

27:25

still really important, life insurance.

27:28

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27:30

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fund an education. And guess what?

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