1 00:00:00,000 --> 00:00:01,760 It's like we call the power nap. 2 00:00:01,760 --> 00:00:04,680 You take just like a shot of caffeine and espresso 3 00:00:04,680 --> 00:00:06,700 because it takes about 20 minutes in your system 4 00:00:06,700 --> 00:00:07,540 to kick in. 5 00:00:07,540 --> 00:00:08,920 So you have your 20 minute nap. 6 00:00:08,920 --> 00:00:11,600 When you wake up, you have the caffeine in your body 7 00:00:11,600 --> 00:00:13,360 and you have this little rest. 8 00:00:13,360 --> 00:00:14,560 That's quite powerful. 9 00:00:14,560 --> 00:00:15,400 Oh my gosh. 10 00:00:15,400 --> 00:00:17,280 This is so wonderful to hear this from you 11 00:00:17,280 --> 00:00:18,360 because this is what I do. 12 00:00:18,360 --> 00:00:19,400 And I was like, is it wrong? 13 00:00:19,400 --> 00:00:20,240 Is it right? 14 00:00:20,240 --> 00:00:21,680 But it is valid folks. 15 00:00:21,680 --> 00:00:22,520 Yeah, yeah. 16 00:00:22,520 --> 00:00:23,520 Helen said so. 17 00:00:23,520 --> 00:00:25,720 And I need to tell my husband three hour naps 18 00:00:25,720 --> 00:00:26,840 are not a thing. 19 00:00:26,840 --> 00:00:28,080 Can you stop with that please? 20 00:00:28,080 --> 00:00:29,960 Stop with that please. 21 00:00:29,960 --> 00:00:33,960 Hey, hey, and welcome to the 40s Formula. 22 00:00:33,960 --> 00:00:36,400 Your go to place for insightful discussions 23 00:00:36,400 --> 00:00:38,520 on navigating the 40s and thriving 24 00:00:38,520 --> 00:00:40,380 in this transformative decade. 25 00:00:40,380 --> 00:00:42,720 We're your hosts, Jasmine and Amanda. 26 00:00:42,720 --> 00:00:44,960 Two women that are passionate about their 40s 27 00:00:44,960 --> 00:00:46,200 and want to be a part of it. 28 00:00:46,200 --> 00:00:48,000 We're here to help you with your 40s. 29 00:00:48,000 --> 00:00:50,240 We're here to help you with your 40s. 30 00:00:50,240 --> 00:00:52,920 We're here to help you with your 40s. 31 00:00:52,920 --> 00:00:55,400 And we're here to help you with your 40s. 32 00:00:55,400 --> 00:00:58,200 Jasmine and Amanda, two women that are passionate about 33 00:00:58,200 --> 00:01:00,200 exploring the challenges and adventures 34 00:01:00,200 --> 00:01:02,560 that come with turning 40 and what lies ahead. 35 00:01:11,360 --> 00:01:13,360 Helen Peckman is a certified health coach 36 00:01:13,360 --> 00:01:16,040 specializing in women's wellness and sleep. 37 00:01:16,040 --> 00:01:18,720 As a child, Helen suffered from recurrent insomnia. 38 00:01:18,720 --> 00:01:21,120 And this experience fuels her passion towards sleep 39 00:01:21,120 --> 00:01:24,320 and understanding how important good sleep and rest can be 40 00:01:24,320 --> 00:01:26,960 for improving life and personal growth. 41 00:01:26,960 --> 00:01:29,000 In London, Helen studied extensively 42 00:01:29,000 --> 00:01:30,640 in the field of sleep disorders 43 00:01:30,640 --> 00:01:32,960 and completed certified yoga training 44 00:01:32,960 --> 00:01:34,840 which focused on sleep recovery. 45 00:01:34,840 --> 00:01:37,320 Later in New York, she became a certified health coach 46 00:01:37,320 --> 00:01:40,560 and researched the influences of psychodynamics 47 00:01:40,560 --> 00:01:42,040 on sleep and wellness. 48 00:01:42,040 --> 00:01:43,560 It was during this period she began 49 00:01:43,560 --> 00:01:46,260 her exploration of human design. 50 00:01:46,260 --> 00:01:48,620 She founded Sleep Body Mind with a vision 51 00:01:48,620 --> 00:01:50,840 to help women unlock better sleep 52 00:01:50,840 --> 00:01:53,160 and improve their overall wellbeing. 53 00:01:53,160 --> 00:01:56,200 Helen takes a holistic approach to sleep and wellness 54 00:01:56,200 --> 00:01:58,720 focusing on harnessing the power of her client's unique 55 00:01:58,720 --> 00:02:00,920 mental and physical characteristics 56 00:02:00,920 --> 00:02:02,880 through the framework of human design. 57 00:02:03,880 --> 00:02:07,560 Hi Helen, we're so glad you can make it here today. 58 00:02:07,560 --> 00:02:09,560 Hi guys, I'm so happy to be here with you. 59 00:02:09,560 --> 00:02:11,000 Thank you for joining us. 60 00:02:11,000 --> 00:02:15,560 So sleep is a topic of contention in our house. 61 00:02:15,560 --> 00:02:18,920 It's like who's had the most sleep, who's more tired. 62 00:02:18,920 --> 00:02:20,080 And I know for me personally, 63 00:02:20,080 --> 00:02:22,840 if I don't get eight hours of sleep or more, 64 00:02:22,840 --> 00:02:25,760 I feel like shit and I'm a total bitch. 65 00:02:25,760 --> 00:02:28,920 So why is sleep so important 66 00:02:28,920 --> 00:02:32,280 and why does it impact not only our physical body 67 00:02:32,280 --> 00:02:34,440 but also our mental health as well? 68 00:02:35,320 --> 00:02:38,360 Okay, well sleep it's actually, 69 00:02:38,360 --> 00:02:42,200 it's the most important things you can do for your health. 70 00:02:42,200 --> 00:02:45,400 Like so physical health, mental health. 71 00:02:45,400 --> 00:02:47,160 So it plays a huge part. 72 00:02:47,160 --> 00:02:49,120 Physically, this is during our sleep, 73 00:02:49,120 --> 00:02:51,800 this is where our body repairs. 74 00:02:51,800 --> 00:02:55,240 You know, the muscle repairs, the cells repairs. 75 00:02:56,320 --> 00:02:58,840 We restore energy during the sleep. 76 00:02:58,840 --> 00:03:01,560 So all these things happen during the deep sleep. 77 00:03:01,560 --> 00:03:04,800 And then emotionally, this is where as well 78 00:03:04,800 --> 00:03:08,160 during the REM sleep, memory consolidation happened. 79 00:03:08,160 --> 00:03:11,760 So basically all the things you have learned during the day 80 00:03:11,760 --> 00:03:13,760 get reorganized in your brain 81 00:03:13,760 --> 00:03:15,320 and help you to process things 82 00:03:15,320 --> 00:03:18,320 and you know, remembering things for the next day 83 00:03:18,320 --> 00:03:19,160 and things like that. 84 00:03:19,160 --> 00:03:24,160 So sleep play a massive thing in our body 85 00:03:24,640 --> 00:03:25,480 and emotional state. 86 00:03:25,480 --> 00:03:29,360 But it plays a role in everyday life, 87 00:03:29,360 --> 00:03:32,040 in our lifestyle, our relationship with our partner, 88 00:03:32,040 --> 00:03:35,600 with our kids, with our friends at work, 89 00:03:35,600 --> 00:03:40,120 with our productivity, with our mood swings. 90 00:03:40,120 --> 00:03:44,560 Everything is related to a good night's sleep basically. 91 00:03:44,560 --> 00:03:46,360 What factors can affect sleep? 92 00:03:46,360 --> 00:03:47,680 Many. 93 00:03:47,680 --> 00:03:50,480 So first of all, like medical point of view, 94 00:03:50,480 --> 00:03:52,960 like if you have like sleep apnea, for instance, 95 00:03:52,960 --> 00:03:55,280 like people like this who have like, 96 00:03:55,280 --> 00:03:57,480 they don't have good breathing at night 97 00:03:57,480 --> 00:04:01,160 and they snore a lot, this can really affect their sleep. 98 00:04:01,160 --> 00:04:03,760 So they have to go see a doctor for that. 99 00:04:03,760 --> 00:04:04,840 Then you have illness. 100 00:04:04,840 --> 00:04:07,680 Obviously if you're sick, you're not gonna sleep well. 101 00:04:07,680 --> 00:04:10,560 If you take medicine, drugs, you know, things like that. 102 00:04:10,560 --> 00:04:15,560 Then stress, stress impact our sleep, lifestyle. 103 00:04:15,560 --> 00:04:19,720 What we eat, how we exercise, if we do or not. 104 00:04:19,720 --> 00:04:23,200 Do we get enough daylight? 105 00:04:23,200 --> 00:04:27,160 You know, kids. 106 00:04:27,160 --> 00:04:29,200 Kids sleep by themselves. 107 00:04:29,200 --> 00:04:32,160 And as women, our almonds really, 108 00:04:32,160 --> 00:04:35,360 it's actually for us as women, it's not easy 109 00:04:35,360 --> 00:04:37,280 because our sleep is never perfect. 110 00:04:37,280 --> 00:04:40,000 Naturally our body go through a different cycle. 111 00:04:40,000 --> 00:04:43,600 So we can't get a good night's sleep every day of the month. 112 00:04:43,600 --> 00:04:45,080 And we'll just have to be aware of that 113 00:04:45,080 --> 00:04:49,040 when we have a period, our sleep get disturbed, 114 00:04:49,040 --> 00:04:51,680 body temperature rise up, so which often wake us 115 00:04:51,680 --> 00:04:53,440 like wake up in the middle of the night. 116 00:04:53,440 --> 00:04:56,280 Then it's pregnancy, which also can affect our sleep. 117 00:04:56,280 --> 00:04:58,000 And then there's premenopause. 118 00:04:58,000 --> 00:05:00,200 So it's just like, it never ends for us. 119 00:05:00,200 --> 00:05:02,480 There's always something. 120 00:05:02,480 --> 00:05:05,120 But that's, yeah, that's the key factor. 121 00:05:05,120 --> 00:05:07,040 And I would say the most important one as well 122 00:05:07,040 --> 00:05:08,960 is your body clock. 123 00:05:08,960 --> 00:05:09,880 Sleep regularly. 124 00:05:09,880 --> 00:05:12,960 People don't realize that if they don't go to sleep 125 00:05:12,960 --> 00:05:15,040 at night at the same time, every night they wake up 126 00:05:15,040 --> 00:05:18,120 at the same time, it will really affect your sleep rhythm. 127 00:05:18,120 --> 00:05:21,400 And that is, it's a big one because you need to build 128 00:05:21,400 --> 00:05:23,360 what we call sleep drive during the day. 129 00:05:23,360 --> 00:05:25,720 So if you go to bed at different time, 130 00:05:25,720 --> 00:05:27,480 your body just doesn't build enough sleep drive 131 00:05:27,480 --> 00:05:29,040 and it's like all dysregulated, 132 00:05:29,040 --> 00:05:31,800 it doesn't understand when you should be going to sleep. 133 00:05:31,800 --> 00:05:34,080 So that's an important one as well. 134 00:05:34,080 --> 00:05:36,000 And again, what you're saying sounds so familiar 135 00:05:36,000 --> 00:05:38,080 to what I'm going through with sleep training, right? 136 00:05:38,080 --> 00:05:41,400 So I have an 11 week old and we call it sleep pressure. 137 00:05:41,400 --> 00:05:43,280 Right, so you have to build enough sleep pressure 138 00:05:43,280 --> 00:05:45,840 for that baby to understand that he's gotta go to sleep 139 00:05:45,840 --> 00:05:46,880 and stay to sleep, you know? 140 00:05:46,880 --> 00:05:49,680 And if you don't do, you know, for the babies, obviously, 141 00:05:49,680 --> 00:05:52,360 if you don't follow the routine and feed and stay active 142 00:05:52,360 --> 00:05:53,440 during the right times of day, 143 00:05:53,440 --> 00:05:55,000 then you won't build the sleep pressure. 144 00:05:55,000 --> 00:05:56,600 Same thing for adults. 145 00:05:56,600 --> 00:05:59,240 I always say sleep training is a great thing to go through 146 00:05:59,240 --> 00:06:02,040 as a mother because it reminds you to really keep, 147 00:06:02,040 --> 00:06:04,000 take care of your own sleep hygiene as well. 148 00:06:04,000 --> 00:06:05,920 Exactly, and it's so funny how we, 149 00:06:05,920 --> 00:06:07,720 we all want our kids to sleep well. 150 00:06:07,720 --> 00:06:11,280 We all can all agree on that one, but for whatever reason, 151 00:06:11,280 --> 00:06:14,080 we don't think the same things should apply to us. 152 00:06:15,000 --> 00:06:17,480 You know, it's just because also how society 153 00:06:17,480 --> 00:06:20,160 have been picturing sleep, you know, 154 00:06:20,160 --> 00:06:23,720 of a waste of time, you have to be more productive. 155 00:06:23,720 --> 00:06:25,320 You know, if you rest in the day, 156 00:06:25,320 --> 00:06:27,800 you can be seen as a bit of a lazy person. 157 00:06:27,800 --> 00:06:29,800 So it's all these things like sleep when we're dead. 158 00:06:29,800 --> 00:06:31,200 Yeah, sleep when you're dead. 159 00:06:31,200 --> 00:06:32,040 Well, that'll come early. 160 00:06:32,040 --> 00:06:35,160 Exactly, sleep was always been like, you know, 161 00:06:35,160 --> 00:06:37,920 that's the last thing on the list, you know? 162 00:06:37,920 --> 00:06:41,440 So it's, things are changing, which is good. 163 00:06:41,440 --> 00:06:44,800 But yeah, I think many people still have this thing in their, 164 00:06:44,800 --> 00:06:46,920 you know, on top of, you know, at the back of their head. 165 00:06:46,920 --> 00:06:50,960 But yeah, you know, if I, I could cut a bit on my sleep 166 00:06:50,960 --> 00:06:53,480 and I do squeeze more work or, you know, 167 00:06:53,480 --> 00:06:55,480 spend more time, you know, watching things, 168 00:06:55,480 --> 00:06:57,720 or whatever it is, right? 169 00:06:57,720 --> 00:07:00,440 But yeah, things are changing, which is good. 170 00:07:00,440 --> 00:07:01,320 Oh yeah, not for me. 171 00:07:01,320 --> 00:07:04,600 Like I know sort of come nine, nine thirty, 172 00:07:04,600 --> 00:07:05,720 TV's going off. 173 00:07:05,720 --> 00:07:07,600 Even if we're midway through a movie, 174 00:07:07,600 --> 00:07:10,200 I'll make my husband switch it off because I'm like, 175 00:07:10,200 --> 00:07:11,560 we need to get to bed now, 176 00:07:11,560 --> 00:07:13,320 because I do really prioritize sleep. 177 00:07:13,320 --> 00:07:15,360 For me, like I mentioned at the start, you know, 178 00:07:15,360 --> 00:07:17,600 I know how I feel when I don't get enough. 179 00:07:17,600 --> 00:07:20,840 So I really want to make sure that I am getting 180 00:07:20,840 --> 00:07:22,600 the amount that I need. 181 00:07:22,600 --> 00:07:26,840 So I read that there's a 40% higher chance of women 182 00:07:26,840 --> 00:07:29,840 having insomnia over the course of their lifetime 183 00:07:29,840 --> 00:07:31,640 in comparison to men. 184 00:07:31,640 --> 00:07:33,920 And you know, that just seems like quite a staggering 185 00:07:33,920 --> 00:07:35,200 number, doesn't it? 186 00:07:35,200 --> 00:07:39,600 And I was wondering like, how can women who are really 187 00:07:39,600 --> 00:07:44,600 suffering from things like insomnia or sleep disturbances 188 00:07:44,680 --> 00:07:47,680 help themselves in making sure that they get 189 00:07:47,680 --> 00:07:49,360 a better night's sleep? 190 00:07:49,360 --> 00:07:51,520 Okay, well, and the thing is, 191 00:07:51,520 --> 00:07:53,720 women needs 20 minutes more sleep than men. 192 00:07:53,720 --> 00:07:54,560 I knew it. 193 00:07:54,560 --> 00:07:55,400 So that's the thing as well. 194 00:07:55,400 --> 00:07:56,320 20 minutes, I'll take it. 195 00:07:56,320 --> 00:07:57,160 That's my nap. 196 00:07:57,160 --> 00:07:59,720 There's no more mental activation for us with like 197 00:07:59,720 --> 00:08:02,440 multitasking, mental load, and like, 198 00:08:02,440 --> 00:08:04,960 we just carry so much that we actually need 199 00:08:04,960 --> 00:08:05,800 more rest. 200 00:08:06,880 --> 00:08:08,560 So there's different kind, with my clients, 201 00:08:08,560 --> 00:08:09,800 I've got different kind of issues, 202 00:08:09,800 --> 00:08:12,280 like women that struggle to fall asleep at night, 203 00:08:12,280 --> 00:08:14,000 busy mind, stress. 204 00:08:14,000 --> 00:08:15,640 Women that fall asleep quickly, 205 00:08:15,640 --> 00:08:17,280 but then wake up around 3 a.m. 206 00:08:17,280 --> 00:08:19,360 and then can't seem to come back to sleep. 207 00:08:19,360 --> 00:08:22,800 And then I've got clients that they do have seven hours 208 00:08:22,800 --> 00:08:25,760 of sleep, but they still feel tired the next day. 209 00:08:25,760 --> 00:08:27,480 So a thing as well, when we talk about sleep, 210 00:08:27,480 --> 00:08:30,440 yes, we talk about like getting between seven and nine hours, 211 00:08:30,440 --> 00:08:33,640 but the quality is what is almost more important. 212 00:08:33,640 --> 00:08:36,240 That's why I keep like telling my client, 213 00:08:36,240 --> 00:08:38,760 numbers, okay, you know, of course we don't want you 214 00:08:38,760 --> 00:08:40,480 to get five or six hours, 215 00:08:40,480 --> 00:08:43,080 but if you don't get enough deep sleep, REM sleep, 216 00:08:43,080 --> 00:08:45,560 you're gonna feel crap the next day. 217 00:08:45,560 --> 00:08:48,040 That's the reality of it, because you definitely need 218 00:08:48,040 --> 00:08:51,600 at least minimum, say, an hour of deep sleep, 219 00:08:51,600 --> 00:08:54,480 between one hour and one and two hours, that's ideal, 220 00:08:54,480 --> 00:08:57,120 except for REM sleep, around two hours of REM sleep. 221 00:08:57,120 --> 00:08:58,440 And if you don't get that, 222 00:08:58,440 --> 00:09:00,240 and if you're constantly on light sleep, 223 00:09:00,240 --> 00:09:02,200 you can actually sleep for eight hours, 224 00:09:02,200 --> 00:09:05,120 and be a light sleep most of the night, 225 00:09:05,120 --> 00:09:06,520 you're not gonna feel good. 226 00:09:06,520 --> 00:09:08,080 So that's an important thing. 227 00:09:08,080 --> 00:09:12,640 And so how do we get good deep sleep for us women? 228 00:09:12,640 --> 00:09:16,320 I would say good sleep start from the moment you wake up. 229 00:09:16,320 --> 00:09:17,880 Don't expect to sleep well at night 230 00:09:17,880 --> 00:09:19,960 if you don't do the right thing there in the day. 231 00:09:19,960 --> 00:09:24,080 You know, it's like many people go through all the day 232 00:09:24,080 --> 00:09:25,440 doing their things, they don't think too much, 233 00:09:25,440 --> 00:09:27,040 and then they go to bed, and they're like, 234 00:09:27,040 --> 00:09:28,760 okay, now I'm switch off. 235 00:09:28,760 --> 00:09:30,080 Well, no, it doesn't really work like that. 236 00:09:30,080 --> 00:09:31,720 For some people it does, you know, 237 00:09:31,720 --> 00:09:33,600 they're the lucky one, they're good sleeper, 238 00:09:33,600 --> 00:09:37,080 but for us it means that going to bed at the same time, 239 00:09:37,080 --> 00:09:39,800 waking up at the same time, even on weekends, 240 00:09:39,800 --> 00:09:42,480 that's why we have, that's the hardest part, 241 00:09:42,480 --> 00:09:45,920 that's why we call what we have like the Sunday insomnia, 242 00:09:45,920 --> 00:09:47,520 or the weekend jet lag, 243 00:09:47,520 --> 00:09:49,840 because we tend to go to bed much later, 244 00:09:49,840 --> 00:09:51,840 and then, you know, we sleep in in the morning, 245 00:09:51,840 --> 00:09:53,720 and our body clock starts to switch. 246 00:09:53,720 --> 00:09:57,400 So it's hard then on Sunday to go back to your 9.30, 247 00:09:57,400 --> 00:10:00,560 if you've been going at 11.30 on Friday and Saturday night. 248 00:10:00,560 --> 00:10:04,520 So no, so try to keep it the same schedule, 249 00:10:04,520 --> 00:10:07,560 and I will say, even if you go to bed later, 250 00:10:07,560 --> 00:10:09,800 which is totally fine, we all have a life, 251 00:10:09,800 --> 00:10:11,200 try to wake up at the same time, 252 00:10:11,200 --> 00:10:13,320 which, I mean, it works if you have kids though. 253 00:10:13,320 --> 00:10:15,080 Yeah, I was gonna be my question, 254 00:10:15,080 --> 00:10:17,360 I was like, yeah, no, regardless of bedtime, 255 00:10:17,360 --> 00:10:18,440 the morning is the same. 256 00:10:18,440 --> 00:10:19,320 So if you're really tired, 257 00:10:19,320 --> 00:10:21,080 then you could definitely have a little nap, 258 00:10:21,080 --> 00:10:23,400 but yeah, so try it regularly with that, 259 00:10:24,520 --> 00:10:26,560 and then it's like, move your body, 260 00:10:26,560 --> 00:10:30,080 like just movement, people don't move enough. 261 00:10:30,080 --> 00:10:32,440 Especially like some, you know, 262 00:10:32,440 --> 00:10:35,800 some with working from home, which is great, 263 00:10:35,800 --> 00:10:36,960 because you can be like, some people will be like, 264 00:10:36,960 --> 00:10:41,080 oh, I can squeeze in some exercise during lunchtime, 265 00:10:41,080 --> 00:10:44,120 but many don't, they don't even walk to their office. 266 00:10:44,120 --> 00:10:47,440 So they actually like, you know, stay inside 267 00:10:47,440 --> 00:10:48,680 and don't move enough. 268 00:10:48,680 --> 00:10:51,600 The body, they don't get to bright lights in the morning, 269 00:10:51,600 --> 00:10:54,840 go outside, take the sun, don't wear your glasses, 270 00:10:54,840 --> 00:10:57,040 your sunglasses, because it's gonna block that. 271 00:10:57,040 --> 00:11:00,560 So just making sure you get enough, eat healthy. 272 00:11:00,560 --> 00:11:02,200 I mean, you know, as much as you can, 273 00:11:02,200 --> 00:11:05,880 don't eat, you know, heavy meal at night, spicy food. 274 00:11:05,880 --> 00:11:07,760 Again, spicy food, depends on some culture, 275 00:11:07,760 --> 00:11:09,040 some culture, you used to eat spicy food, 276 00:11:09,040 --> 00:11:10,480 it's not gonna do much to you, you know, 277 00:11:10,480 --> 00:11:14,120 but what you want is your body to really does its job 278 00:11:14,120 --> 00:11:15,920 during the night, which is restoring. 279 00:11:15,920 --> 00:11:19,520 Like, it doesn't wanna be processing like your meats 280 00:11:19,520 --> 00:11:21,160 you have been eating at night and things like that 281 00:11:21,160 --> 00:11:23,040 too late, you know, so you wanna give him the job 282 00:11:23,040 --> 00:11:24,880 is just like restoring the body. 283 00:11:24,880 --> 00:11:29,880 So, and when it comes to, yeah, stress, 284 00:11:30,360 --> 00:11:33,320 I wanted to go into stress because a big reason 285 00:11:33,320 --> 00:11:35,640 why people don't sleep well is body stress. 286 00:11:35,640 --> 00:11:39,640 So we're trying to address stress during the day. 287 00:11:39,640 --> 00:11:41,960 Because if you wait at night, it's always like this 288 00:11:41,960 --> 00:11:44,680 when you're about to lie down and everything's come up. 289 00:11:44,680 --> 00:11:48,000 So, or trying to address stress during the day, 290 00:11:49,040 --> 00:11:51,960 whatever, like meditation, breathing exercise, 291 00:11:51,960 --> 00:11:54,000 journaling, writing down things, whatever, 292 00:11:54,000 --> 00:11:55,960 but just don't keep things at night. 293 00:11:57,000 --> 00:12:00,080 Yeah, that's, you know, that's more or less, 294 00:12:00,080 --> 00:12:02,080 I would say that's the sleep hygiene 295 00:12:02,080 --> 00:12:06,040 that we're trying to get, avoiding alcohol at night, 296 00:12:06,040 --> 00:12:08,600 especially not too much caffeine. 297 00:12:08,600 --> 00:12:10,760 I'm trying to tell my client not after 12 p.m. 298 00:12:10,760 --> 00:12:13,360 Again, there's people that sleep very, very well 299 00:12:13,360 --> 00:12:15,840 with like an espresso at 10 p.m. 300 00:12:15,840 --> 00:12:20,440 Exactly, so that's why I'm saying like sleep hygiene, 301 00:12:20,440 --> 00:12:23,400 it's great, it's a good baseline, basic thing, 302 00:12:23,400 --> 00:12:26,000 but not everything applies to everyone. 303 00:12:26,000 --> 00:12:29,920 You need to know, you know, how alcohol, 304 00:12:29,920 --> 00:12:32,240 definitely not good for anyone, to be honest. 305 00:12:33,120 --> 00:12:33,960 You know, some people will be like, 306 00:12:33,960 --> 00:12:35,440 yeah, it helps me to fall asleep. 307 00:12:35,440 --> 00:12:37,880 Yes, you have this, you know, sedative thing, 308 00:12:37,880 --> 00:12:41,800 but it would definitely damage your deep sleep, 309 00:12:41,800 --> 00:12:43,760 you know, interfere with like the quality of your deep sleep, 310 00:12:43,760 --> 00:12:44,600 so you don't want that, 311 00:12:44,600 --> 00:12:47,360 you're not gonna feel refreshed the next day. 312 00:12:47,360 --> 00:12:51,840 So yeah, that's pretty much the good sleep hygiene 313 00:12:51,840 --> 00:12:54,320 that you can, you know, do. 314 00:12:54,320 --> 00:12:56,480 It's funny, because you mentioned that, you know, 315 00:12:56,480 --> 00:12:59,680 eating too, like a bigger meal too close to bedtime 316 00:12:59,680 --> 00:13:02,080 can disrupt your sleep, and I've definitely noticed 317 00:13:02,080 --> 00:13:05,520 that if I do eat closer to bedtime, 318 00:13:05,520 --> 00:13:09,480 like say I've gone out, my HRV drops drastically. 319 00:13:09,480 --> 00:13:11,520 So you know, I can definitely feel that. 320 00:13:11,520 --> 00:13:14,960 So sometimes, obviously it's beyond your control, 321 00:13:14,960 --> 00:13:16,640 but yeah, I definitely feel rubbish 322 00:13:16,640 --> 00:13:19,040 if I eat too close to bedtime. 323 00:13:19,040 --> 00:13:20,520 Hey Amanda, what's more challenging 324 00:13:20,520 --> 00:13:22,960 than finding good quality nutritious food for your family? 325 00:13:22,960 --> 00:13:24,920 Probably juggling life in your 40s. 326 00:13:24,920 --> 00:13:26,400 Okay, yes, you're right there, 327 00:13:26,400 --> 00:13:28,440 but do you know how you can make it a whole lot easier? 328 00:13:28,440 --> 00:13:29,320 The Meat Club. 329 00:13:29,320 --> 00:13:30,880 The Meat Club is the premier source 330 00:13:30,880 --> 00:13:33,320 for top quality Australia and New Zealand produce 331 00:13:33,320 --> 00:13:34,600 right here in Singapore. 332 00:13:34,600 --> 00:13:35,800 I love their subscription model. 333 00:13:35,800 --> 00:13:38,040 It's an easy way to get high quality protein 334 00:13:38,040 --> 00:13:39,840 delivered direct to my door. 335 00:13:39,840 --> 00:13:41,320 And it's packed at the source, 336 00:13:41,320 --> 00:13:43,440 delivered via an unbroken cold chain, 337 00:13:43,440 --> 00:13:44,600 so there's no middleman, 338 00:13:44,600 --> 00:13:47,000 and there's more savings in the good quality meat. 339 00:13:47,000 --> 00:13:49,360 And guess what, we've got a special treat for our listeners. 340 00:13:49,360 --> 00:13:51,480 As a first time customer of The Meat Club, 341 00:13:51,480 --> 00:13:54,600 you can save yourself $12 with no minimum spend. 342 00:13:54,600 --> 00:13:58,280 Just use code TFF12 on their website 343 00:13:58,280 --> 00:14:03,000 at www.themeatclub.com.sg. 344 00:14:03,000 --> 00:14:05,000 And don't forget to follow them on Instagram 345 00:14:05,000 --> 00:14:09,480 at The Meat Club SG for recipes, updates, and special offers. 346 00:14:09,480 --> 00:14:11,000 And now, back to the show. 347 00:14:12,600 --> 00:14:14,440 And HRV just for listeners that aren't familiar, 348 00:14:14,440 --> 00:14:16,200 that's your heart rate variability, 349 00:14:16,200 --> 00:14:18,080 and you want that as high as possible. 350 00:14:18,080 --> 00:14:20,360 And similarly, you want your resting heart rate overnight 351 00:14:20,360 --> 00:14:21,840 to be as low as possible. 352 00:14:21,840 --> 00:14:23,440 And that's why I'm so glad that you brought up, Helen, 353 00:14:23,440 --> 00:14:24,600 the effect of alcohol, 354 00:14:24,600 --> 00:14:28,200 because there is no minimum dose. 355 00:14:28,200 --> 00:14:30,280 Once you introduce alcohol, 356 00:14:30,280 --> 00:14:32,040 it is messing with your resting heart rate. 357 00:14:32,040 --> 00:14:33,320 It is messing with your sleep. 358 00:14:33,320 --> 00:14:36,280 So there is no kind of safe minimum. 359 00:14:36,280 --> 00:14:38,080 It's just try to eliminate as much as you can. 360 00:14:38,080 --> 00:14:41,000 Yeah, it's just been a way of that thing. 361 00:14:42,000 --> 00:14:44,680 Oh yeah, I forgot the other one is obviously electronics, 362 00:14:44,680 --> 00:14:46,160 but it's a funny one, 363 00:14:46,160 --> 00:14:47,920 because obviously if you have electronics at night, 364 00:14:47,920 --> 00:14:49,160 with your phone and things like that, 365 00:14:49,160 --> 00:14:50,120 it can stop the production. 366 00:14:50,120 --> 00:14:52,360 It delays the production of melatonin. 367 00:14:52,360 --> 00:14:54,400 But also I would say for stress and things like that, 368 00:14:54,400 --> 00:14:55,520 people that are on their phone, 369 00:14:55,520 --> 00:14:57,840 and they're watching news and things like that, 370 00:14:57,840 --> 00:14:59,800 it does have an impact. 371 00:14:59,800 --> 00:15:01,400 But it's difficult for us women, 372 00:15:01,400 --> 00:15:03,160 especially if we have children, 373 00:15:03,160 --> 00:15:06,680 we'll have what we call a bedtime procrastination. 374 00:15:06,680 --> 00:15:09,840 Because all this time that we really haven't had for ourselves, 375 00:15:09,840 --> 00:15:12,320 we just wanna have that before going to bed. 376 00:15:12,320 --> 00:15:15,560 And I will say that is the hardest to, 377 00:15:15,560 --> 00:15:17,520 you have to be strict with yourself. 378 00:15:17,520 --> 00:15:21,560 It's all about controlling yourself, 379 00:15:21,560 --> 00:15:23,120 and be like, okay, what do I want? 380 00:15:23,120 --> 00:15:24,880 Because in the moment, you'll be like, 381 00:15:24,880 --> 00:15:27,280 I will be so nice to watch one more episode, 382 00:15:27,280 --> 00:15:28,320 or to chill on my phone. 383 00:15:28,320 --> 00:15:30,440 But think of the next day. 384 00:15:30,440 --> 00:15:32,320 And especially if you have young kids, 385 00:15:32,320 --> 00:15:34,480 it's a short part of your time, 386 00:15:34,480 --> 00:15:36,600 just being aware of that. 387 00:15:36,600 --> 00:15:39,440 You will have more time when then you can sleep better 388 00:15:39,440 --> 00:15:42,040 and everything, but it's really like controlling yourself 389 00:15:42,040 --> 00:15:43,760 with this kind of thing. 390 00:15:43,760 --> 00:15:45,080 You mentioned naps, 391 00:15:45,080 --> 00:15:49,720 and I'm keen to find out is there a right way, 392 00:15:49,720 --> 00:15:52,000 or even a wrong way to nap? 393 00:15:54,040 --> 00:15:59,040 So nap has a bad reputation in the sleep industry. 394 00:16:01,600 --> 00:16:03,880 So for me, this is where I will necessarily bring, 395 00:16:03,880 --> 00:16:06,040 I don't know if I can do it, human design there. 396 00:16:06,040 --> 00:16:08,920 It really depends of who you are. 397 00:16:08,920 --> 00:16:12,040 And some people, for napping for them, 398 00:16:12,040 --> 00:16:14,760 it's very restorative, and it's really good actually. 399 00:16:14,760 --> 00:16:16,200 It will help them with their sleep. 400 00:16:16,200 --> 00:16:18,760 And for some people, it will actually destroy their sleep. 401 00:16:18,760 --> 00:16:20,120 So when we talk about nap, 402 00:16:20,120 --> 00:16:22,560 is we're trying to keep it to 20 minutes max. 403 00:16:22,560 --> 00:16:25,720 You wanna stay in stage one and two of light sleep. 404 00:16:25,720 --> 00:16:28,120 You don't wanna go into stage three of deep sleep, 405 00:16:28,120 --> 00:16:29,760 because if you wake up around that time, 406 00:16:29,760 --> 00:16:31,160 you're gonna feel groggy. 407 00:16:31,160 --> 00:16:32,960 It's gonna be awful feeling for you, 408 00:16:32,960 --> 00:16:35,800 and that will affect your sleep drive as well. 409 00:16:35,800 --> 00:16:37,120 So you don't wanna go there. 410 00:16:37,120 --> 00:16:40,120 So you just try to keep it for 10 to 20 minutes, 411 00:16:40,120 --> 00:16:44,440 if you can, early, I would say between 12 and two, 412 00:16:44,440 --> 00:16:47,200 depending on what time you go to bed, obviously. 413 00:16:47,200 --> 00:16:49,920 And then if you really need it, and you drink caffeine, 414 00:16:49,920 --> 00:16:51,600 it's like we call the power nap. 415 00:16:51,600 --> 00:16:54,520 You take just like a shot of caffeine and espresso, 416 00:16:54,520 --> 00:16:57,360 because it takes about 20 minutes in your system to kick in. 417 00:16:57,360 --> 00:17:00,320 So you have your 20 minute nap, and when you wake up, 418 00:17:00,320 --> 00:17:02,240 you have the caffeine in your body, 419 00:17:02,240 --> 00:17:04,000 and you have this little rest. 420 00:17:04,000 --> 00:17:05,240 That's quite powerful. 421 00:17:05,240 --> 00:17:08,520 Oh my gosh, this is so wonderful to hear this from you, 422 00:17:08,520 --> 00:17:09,640 because this is what I do. 423 00:17:09,640 --> 00:17:11,240 And I was like, is it wrong, is it right? 424 00:17:11,240 --> 00:17:12,920 But it is valid, folks. 425 00:17:12,920 --> 00:17:14,800 And I said so. 426 00:17:14,800 --> 00:17:16,000 And I need to tell my husband, 427 00:17:16,000 --> 00:17:18,120 three hour naps are not a thing. 428 00:17:18,120 --> 00:17:21,280 Can you stop with that, please? 429 00:17:21,280 --> 00:17:23,280 No, no, no, three hours now, yeah, definitely. 430 00:17:23,280 --> 00:17:25,080 What we wanna avoid is redoing, 431 00:17:25,080 --> 00:17:27,200 I mean, you could do a full sleep cycle. 432 00:17:27,200 --> 00:17:30,320 It's almost better to do a full sleep cycle of 90 minutes 433 00:17:30,320 --> 00:17:33,640 than being waking up in the middle of a deep sleep. 434 00:17:33,640 --> 00:17:35,920 You'll feel better with a full sleep cycle. 435 00:17:35,920 --> 00:17:38,640 But if you struggle to fall asleep at night, 436 00:17:38,640 --> 00:17:40,320 or you wake up in the middle of the night, 437 00:17:40,320 --> 00:17:41,920 that's probably not a good idea. 438 00:17:41,920 --> 00:17:44,080 I definitely, I feel weird after napping. 439 00:17:44,080 --> 00:17:46,240 So if I take a nap in the day, 440 00:17:46,240 --> 00:17:48,480 if I didn't have decent sleep at nighttime, 441 00:17:48,480 --> 00:17:52,640 I really, like I wake up, I'm disorientated, I'm groggy, 442 00:17:52,640 --> 00:17:54,480 I'm like, what is going on? 443 00:17:54,480 --> 00:17:55,880 So I always say, I just can't nap, 444 00:17:55,880 --> 00:17:57,360 I'm not a napping kind of person. 445 00:17:57,360 --> 00:17:59,960 Whereas my husband, if he's not had a great night's sleep, 446 00:17:59,960 --> 00:18:02,760 he'll take a few hours in the middle of the day. 447 00:18:02,760 --> 00:18:03,600 If he hasn't had a great night, 448 00:18:03,600 --> 00:18:05,000 he'll just throw that night's sleep 449 00:18:05,000 --> 00:18:06,520 right in the middle of the day. 450 00:18:06,520 --> 00:18:07,360 Exactly. 451 00:18:08,440 --> 00:18:10,280 Hey Amanda, do you know of a really easy way 452 00:18:10,280 --> 00:18:12,080 to give your kids some good gut bacteria? 453 00:18:12,080 --> 00:18:13,000 I do indeed. 454 00:18:13,000 --> 00:18:16,040 I'm giving my family Akizzi Wellness Elderberry Boost. 455 00:18:16,040 --> 00:18:17,440 They come in these little sachets, 456 00:18:17,440 --> 00:18:19,680 you just rip them open, pour it right in your mouth. 457 00:18:19,680 --> 00:18:20,800 That sounds like fun. 458 00:18:20,800 --> 00:18:22,360 And I bet I could add that to their smoothies 459 00:18:22,360 --> 00:18:23,560 and some Greek yogurt too. 460 00:18:23,560 --> 00:18:24,880 And what I love about Akizzi 461 00:18:24,880 --> 00:18:26,920 is that you can take it any time of day, 462 00:18:26,920 --> 00:18:28,400 and there's a product for all ages, 463 00:18:28,400 --> 00:18:30,240 even my 12 week old little guy. 464 00:18:30,240 --> 00:18:31,800 Akizzi believe that food is medicine, 465 00:18:31,800 --> 00:18:33,120 so you know the products are clean 466 00:18:33,120 --> 00:18:34,880 and have no gums and fillers. 467 00:18:34,880 --> 00:18:36,640 They also take a science forward approach 468 00:18:36,640 --> 00:18:39,680 and include pre, post, probiotics, 469 00:18:39,680 --> 00:18:41,000 as well as polyphenols. 470 00:18:41,000 --> 00:18:41,920 And the best thing is, 471 00:18:41,920 --> 00:18:45,440 you can get 15% off full price items with free delivery 472 00:18:45,440 --> 00:18:47,880 when you use code 40S at checkout 473 00:18:47,880 --> 00:18:49,320 for any purchases in Singapore 474 00:18:49,320 --> 00:18:51,800 from their website akizziwellness.com. 475 00:18:51,800 --> 00:18:54,040 And don't forget to check out their new Akizzi Berry 476 00:18:54,040 --> 00:18:55,920 and Akizzi Tropical Flavors too. 477 00:18:55,920 --> 00:18:57,000 Now back to the chat. 478 00:18:58,440 --> 00:18:59,280 Exactly. 479 00:18:59,280 --> 00:19:00,120 But you know that's the thing as well, 480 00:19:00,120 --> 00:19:02,240 I'm not a nap person, I hate that. 481 00:19:02,240 --> 00:19:04,600 And I went through insomnia for so many years 482 00:19:04,600 --> 00:19:07,880 that I needed to nap, but you don't have to nap. 483 00:19:07,880 --> 00:19:09,960 You can just rest, you know? 484 00:19:09,960 --> 00:19:12,640 And it will give you the same thing. 485 00:19:12,640 --> 00:19:14,040 You don't have to actually really sleep. 486 00:19:14,040 --> 00:19:17,320 You can just like lie down for like 10, 15 minutes, 487 00:19:17,320 --> 00:19:19,480 either listening to like calming music 488 00:19:19,480 --> 00:19:23,120 or just the point is not to be on your phone or whatever, 489 00:19:23,120 --> 00:19:24,360 because you still, you know, 490 00:19:24,360 --> 00:19:25,960 activate your brain and everything. 491 00:19:25,960 --> 00:19:27,560 So you're not resting. 492 00:19:27,560 --> 00:19:29,680 If you're on your phone or like watching TV, 493 00:19:29,680 --> 00:19:30,880 this is not resting. 494 00:19:30,880 --> 00:19:33,880 But if you just lie down or sit on your sofa, 495 00:19:33,880 --> 00:19:35,760 do breathing exercise, listen to something, 496 00:19:35,760 --> 00:19:37,640 or just quiet your mind for a little bit, 497 00:19:37,640 --> 00:19:39,200 that will be so beneficial for you. 498 00:19:39,200 --> 00:19:41,440 You don't actually have to nap, you know? 499 00:19:41,440 --> 00:19:43,280 And because I get that, I hate to nap as well. 500 00:19:43,280 --> 00:19:45,320 I just, I hate the feeling. 501 00:19:45,320 --> 00:19:46,160 Yeah. 502 00:19:46,160 --> 00:19:47,520 You mentioned human design. 503 00:19:47,520 --> 00:19:48,560 Now I'm intrigued. 504 00:19:48,560 --> 00:19:51,240 I know absolutely nothing of it, 505 00:19:51,240 --> 00:19:52,440 other than what you mentioned 506 00:19:52,440 --> 00:19:54,080 right before we started recording. 507 00:19:54,080 --> 00:19:57,080 So for people like me who don't know what it is, 508 00:19:57,080 --> 00:19:59,880 can you share a little bit of insight? 509 00:19:59,880 --> 00:20:04,280 Okay, so human design, basically it's an ancient thing 510 00:20:04,280 --> 00:20:08,280 will take the Kabbal, the astrology, the I Ching, 511 00:20:08,280 --> 00:20:12,120 and the Hindu chakra system. 512 00:20:12,120 --> 00:20:14,440 And this is mixed with modern science 513 00:20:14,440 --> 00:20:18,000 of like biology, quantum physics. 514 00:20:18,000 --> 00:20:21,400 And so basically, human design 515 00:20:21,400 --> 00:20:24,960 give us your energetic blueprint. 516 00:20:24,960 --> 00:20:27,280 And it can give us a good insight of your personality, 517 00:20:27,280 --> 00:20:31,080 how you make decision, how your body function. 518 00:20:31,080 --> 00:20:34,400 And it's just, I use it in my practice, 519 00:20:34,400 --> 00:20:37,920 because when there's different type in human design, 520 00:20:37,920 --> 00:20:40,440 I can just see how the person operates 521 00:20:40,440 --> 00:20:42,640 and how that person can be living in alignment 522 00:20:42,640 --> 00:20:44,000 with their true nature. 523 00:20:44,000 --> 00:20:47,520 So I use that base to really then be able to coach them 524 00:20:49,000 --> 00:20:50,760 to be the best self, basically. 525 00:20:50,760 --> 00:20:52,960 And so what are the main types in human design? 526 00:20:52,960 --> 00:20:54,240 Like what are the different, 527 00:20:54,240 --> 00:20:56,280 we all know astrological zodiac signs, right? 528 00:20:56,280 --> 00:20:57,800 Like what are the types of human design? 529 00:20:57,800 --> 00:21:01,400 So there's the generator and the manifesting generator, 530 00:21:01,400 --> 00:21:04,120 so which is about 70% of the population. 531 00:21:04,120 --> 00:21:06,320 Then there's the projector, 20%, 532 00:21:06,320 --> 00:21:09,400 the manifestor, 9%, and reflector, 533 00:21:09,400 --> 00:21:12,320 very rare, like 1% of the population. 534 00:21:12,320 --> 00:21:15,320 So the generator and manifesting generator 535 00:21:15,320 --> 00:21:17,280 are like the energy being in our society. 536 00:21:17,280 --> 00:21:18,800 They are the one, they are the builder, 537 00:21:18,800 --> 00:21:20,240 like they are the worker. 538 00:21:20,240 --> 00:21:22,440 They have access to a constant flow of energy 539 00:21:22,440 --> 00:21:23,640 within themselves. 540 00:21:25,200 --> 00:21:26,960 As I mentioned previously to you, 541 00:21:26,960 --> 00:21:28,560 they have to do things that light them up. 542 00:21:28,560 --> 00:21:30,440 Obviously, we all do things 543 00:21:30,440 --> 00:21:31,960 that we don't wanna do during the day, 544 00:21:31,960 --> 00:21:34,880 but generally you need to be doing things you love. 545 00:21:34,880 --> 00:21:36,080 And when you do things you love, 546 00:21:36,080 --> 00:21:38,960 you have access to like so much energy, 547 00:21:38,960 --> 00:21:41,080 like a lot of energy. 548 00:21:41,080 --> 00:21:43,440 A projector, a manifestor, and reflector, 549 00:21:43,440 --> 00:21:46,040 they're not what we call no energy beings. 550 00:21:46,040 --> 00:21:48,800 So basically the energy really reflects 551 00:21:48,800 --> 00:21:49,880 right throughout the day. 552 00:21:49,880 --> 00:21:52,080 So they can be feeling very energetic in the morning 553 00:21:52,080 --> 00:21:54,000 and then the energy drop for a couple of hours 554 00:21:54,000 --> 00:21:55,760 and the energy comes back. 555 00:21:55,760 --> 00:21:57,640 And they need more rest. 556 00:21:57,640 --> 00:22:01,400 They need to really, really prioritize their rest and sleep, 557 00:22:01,400 --> 00:22:04,400 a bit more than generator and manifesting generator. 558 00:22:04,400 --> 00:22:06,320 Doesn't mean that generator and manifesting generator 559 00:22:06,320 --> 00:22:07,720 are not tired. 560 00:22:07,720 --> 00:22:09,120 They're definitely tired as well. 561 00:22:09,120 --> 00:22:12,000 But there's a different approach to sleep and rest, 562 00:22:12,000 --> 00:22:15,200 especially when it comes to nighttime routine. 563 00:22:15,200 --> 00:22:17,600 A generator and manifesting generator, 564 00:22:17,600 --> 00:22:20,960 they need to use all the energy before going to bed. 565 00:22:20,960 --> 00:22:24,240 So otherwise they will be lying there, 566 00:22:24,240 --> 00:22:26,560 looking at the ceiling and they will take an hour 567 00:22:26,560 --> 00:22:27,400 to fall asleep. 568 00:22:27,400 --> 00:22:29,280 So I have many clients like this 569 00:22:29,280 --> 00:22:31,200 and it comes from also childhood 570 00:22:31,200 --> 00:22:33,240 because their parents would tell them, 571 00:22:33,240 --> 00:22:34,760 you go to bed at that time. 572 00:22:34,760 --> 00:22:37,000 They haven't used all the energy, they're not tired. 573 00:22:37,000 --> 00:22:38,560 You go there, they lie down 574 00:22:38,560 --> 00:22:41,040 and it take them a long time to fall asleep. 575 00:22:41,040 --> 00:22:43,720 And they think it's normal and they become like adults 576 00:22:43,720 --> 00:22:46,640 and they can't fall asleep quickly 577 00:22:46,640 --> 00:22:48,400 because they went to bed too early. 578 00:22:48,400 --> 00:22:51,120 They haven't built enough sleep drive during the day. 579 00:22:51,120 --> 00:22:54,800 So that's for these people, 580 00:22:54,800 --> 00:22:56,960 a wind down routine is not necessary. 581 00:22:56,960 --> 00:22:57,800 It's not necessary. 582 00:22:57,800 --> 00:23:01,400 Like you can have it, it's great if it makes you feel good. 583 00:23:01,400 --> 00:23:03,080 If you enjoy doing, fine. 584 00:23:03,080 --> 00:23:06,840 But you don't need that to come to come down. 585 00:23:06,840 --> 00:23:07,680 You know what I mean? 586 00:23:07,680 --> 00:23:09,360 It's much better that you use all your energy 587 00:23:09,360 --> 00:23:11,360 and you go to bed when you're feeling exhausted. 588 00:23:11,360 --> 00:23:13,640 Wait until you feel tired, really tired 589 00:23:13,640 --> 00:23:15,600 and then you will fall asleep like this. 590 00:23:15,600 --> 00:23:17,480 That sounds like me, my husband, 591 00:23:17,480 --> 00:23:19,240 has this habit, we'll get into bed. 592 00:23:19,240 --> 00:23:22,200 I think for him it takes some time to wind down. 593 00:23:22,200 --> 00:23:25,040 For me, I'll get into bed and as I'm drifting off, 594 00:23:25,040 --> 00:23:27,640 he'll say something to me or wake me up. 595 00:23:27,640 --> 00:23:28,960 And I'm like, that was just so quick. 596 00:23:28,960 --> 00:23:31,160 We just laid down and I'm like, I'm tired. 597 00:23:32,400 --> 00:23:33,680 And because you fall asleep too quickly, 598 00:23:33,680 --> 00:23:35,360 I mean, I don't know. 599 00:23:35,360 --> 00:23:36,520 I don't think there is a too quickly. 600 00:23:36,520 --> 00:23:37,720 I think that's the ideal, right? 601 00:23:37,720 --> 00:23:40,040 Yeah, I think it's the ideal. 602 00:23:40,040 --> 00:23:42,440 We, a lot of sleep experts tell you 603 00:23:42,440 --> 00:23:44,760 that if you fall asleep in less than five minutes, 604 00:23:44,760 --> 00:23:47,040 it means that you're sleep deprived. 605 00:23:47,040 --> 00:23:50,600 Yes and no, because I do think, 606 00:23:50,600 --> 00:23:51,840 I've seen it with my client, 607 00:23:51,840 --> 00:23:53,080 they generate a mephistine generator, 608 00:23:53,080 --> 00:23:54,640 they fall asleep very quickly. 609 00:23:54,640 --> 00:23:57,560 And if they sleep well and they feel good the next day, 610 00:23:57,560 --> 00:23:58,880 it's all good. 611 00:23:58,880 --> 00:24:01,720 Now, when it's not healthy, it's for projector, 612 00:24:01,720 --> 00:24:05,680 manifester, and reflector. 613 00:24:05,680 --> 00:24:07,840 We need, because I'm a projector, 614 00:24:07,840 --> 00:24:09,920 we need a wind down period 615 00:24:09,920 --> 00:24:12,520 because we can't come from being high energy. 616 00:24:12,520 --> 00:24:14,400 Like if I go to an event at night, 617 00:24:14,400 --> 00:24:15,560 I can't switch off straight away. 618 00:24:15,560 --> 00:24:18,520 It will take me at least like 45 minutes an hour 619 00:24:18,520 --> 00:24:22,400 to just calm down and be able to then go to sleep. 620 00:24:22,400 --> 00:24:23,760 So for those three times, 621 00:24:23,760 --> 00:24:26,000 if we go to bed exhausted, it's a bad sign for us. 622 00:24:26,000 --> 00:24:29,560 It means we've been pushing way too much during the day 623 00:24:29,560 --> 00:24:31,960 and our deep sleep is not gonna be as good. 624 00:24:31,960 --> 00:24:34,440 So for us, it's crucial that we manage our energy 625 00:24:34,440 --> 00:24:38,200 during the day and to go to bed not feeling exhausted. 626 00:24:38,200 --> 00:24:39,440 That's why there's so many burns out 627 00:24:39,440 --> 00:24:41,600 for like projector, manifester, and reflector. 628 00:24:41,600 --> 00:24:43,960 We'll try to keep up with the rest of the population, 629 00:24:43,960 --> 00:24:45,840 but we're not built in the same way. 630 00:24:45,840 --> 00:24:48,320 So it's not better, it's not worth, 631 00:24:48,320 --> 00:24:51,120 it's just we use our energy in a different way. 632 00:24:51,120 --> 00:24:53,040 So once we're aware of that, 633 00:24:53,040 --> 00:24:56,280 we're actually very efficient in the way we use our energy. 634 00:24:56,280 --> 00:24:59,640 But for us, resting, napping is good. 635 00:24:59,640 --> 00:25:00,680 We need that. 636 00:25:00,680 --> 00:25:02,320 We actually need to have this time 637 00:25:02,320 --> 00:25:05,840 in the middle of the day where we can just slow down. 638 00:25:05,840 --> 00:25:06,960 It's really beneficial for us 639 00:25:06,960 --> 00:25:11,960 and it's not gonna disturb our secret rhythm later 640 00:25:11,960 --> 00:25:15,320 as if you do for a generator or manifesting generator. 641 00:25:15,320 --> 00:25:17,920 And often generator, manifester, generator 642 00:25:17,920 --> 00:25:21,760 doesn't necessarily feel the need to nap or the rest. 643 00:25:21,760 --> 00:25:26,760 Some do, but it's not a common thing for them. 644 00:25:26,880 --> 00:25:28,680 I feel like I'm probably one of those who- 645 00:25:28,680 --> 00:25:30,880 Yeah, I would say probably yes. 646 00:25:30,880 --> 00:25:33,280 Or definitely, and your husband is probably a projector. 647 00:25:33,280 --> 00:25:35,240 I was like. 648 00:25:35,240 --> 00:25:37,760 You mentioned that you suffered from insomnia. 649 00:25:37,760 --> 00:25:41,520 Is that the reason why you got into the field of sleep? 650 00:25:41,520 --> 00:25:45,320 Yes, I feel like sleep has always been bad sleep 651 00:25:45,320 --> 00:25:46,840 has been part of my life. 652 00:25:46,840 --> 00:25:49,040 So I started having some young one when I was like 13 years old. 653 00:25:49,040 --> 00:25:53,240 And at the time my parents like, sent me to see my GP. 654 00:25:53,240 --> 00:25:56,400 At the time, doctors didn't have much knowledge around sleep. 655 00:25:56,400 --> 00:25:59,200 So they didn't really know what to tell me 656 00:25:59,200 --> 00:26:02,520 apart from offering like sleeping pings later in my 20s, 657 00:26:02,520 --> 00:26:04,760 not at the age of 13, obviously. 658 00:26:04,760 --> 00:26:07,200 Or I went to see a psychologist just trying to figure out, 659 00:26:07,200 --> 00:26:09,360 but no one really understood sleep. 660 00:26:09,360 --> 00:26:11,640 We were not talking about sleep at that time. 661 00:26:11,640 --> 00:26:14,360 So, but again, when you're young, it's okay. 662 00:26:14,360 --> 00:26:15,240 You have energy. 663 00:26:15,240 --> 00:26:16,640 You're young, you have energy. 664 00:26:16,640 --> 00:26:20,600 So I was just so used to waking up at 3 a.m. 665 00:26:20,600 --> 00:26:22,760 not be able to fall back asleep. 666 00:26:22,760 --> 00:26:24,880 And then in my early 20s, same. 667 00:26:24,880 --> 00:26:28,720 And I started to go see different alternative doctors. 668 00:26:28,720 --> 00:26:30,920 I'm just like, I'm gonna try everything. 669 00:26:30,920 --> 00:26:33,080 It's been like a 10 years of trial and error, 670 00:26:33,080 --> 00:26:35,440 see what works, what doesn't work. 671 00:26:35,440 --> 00:26:36,920 And I was so passionate about the topic 672 00:26:36,920 --> 00:26:38,560 because I was reading about sleep. 673 00:26:38,560 --> 00:26:40,200 Sleep was constantly part of me 674 00:26:40,200 --> 00:26:43,080 that I remember being pregnant with my first child in London 675 00:26:43,080 --> 00:26:45,360 and me telling my husband, 676 00:26:45,360 --> 00:26:47,320 I need to do something about sleep. 677 00:26:47,320 --> 00:26:48,640 Because no one is talking about sleep. 678 00:26:48,640 --> 00:26:49,800 Everyone's talking about exercising. 679 00:26:49,800 --> 00:26:51,160 Everyone's eating healthy. 680 00:26:51,160 --> 00:26:53,680 I've seen all my friends that like very good at that, 681 00:26:53,680 --> 00:26:56,240 but they don't mind about not sleeping well. 682 00:26:56,240 --> 00:26:57,680 And, but they can't be as perfect. 683 00:26:57,680 --> 00:27:00,440 Like their diet can't be as good 684 00:27:00,440 --> 00:27:02,160 because they're just not sleeping well. 685 00:27:02,160 --> 00:27:04,200 So they're not making the right decision. 686 00:27:04,200 --> 00:27:07,280 Did you know they crave more sugar, things like that. 687 00:27:07,280 --> 00:27:08,800 Exercises, all these things, 688 00:27:08,800 --> 00:27:11,280 the muscle can't repair and all that thing. 689 00:27:11,280 --> 00:27:14,440 So when I was in London, pregnant with my first child, 690 00:27:14,440 --> 00:27:17,040 I went back to study insomnia, sleep disorder. 691 00:27:18,120 --> 00:27:20,040 And I just, you know, I loved it. 692 00:27:20,040 --> 00:27:21,120 And then I moved to New York 693 00:27:21,120 --> 00:27:24,720 and I always thought sleep is not the problem. 694 00:27:24,720 --> 00:27:26,480 Sleep is a consequence. 695 00:27:26,480 --> 00:27:28,880 It comes from, I'm passionate about understanding 696 00:27:28,880 --> 00:27:31,080 the roots of the problem, you know. 697 00:27:31,080 --> 00:27:32,440 So that's why when I got to New York, 698 00:27:32,440 --> 00:27:35,080 I decided to train as a health coach, 699 00:27:35,080 --> 00:27:36,360 not to become a health coach. 700 00:27:36,360 --> 00:27:38,800 I knew I wasn't, but I wanted the knowledge. 701 00:27:38,800 --> 00:27:41,560 I wanted to understand how foods impact, 702 00:27:41,560 --> 00:27:44,480 how like, you know, the holistic approach to sleep. 703 00:27:44,480 --> 00:27:46,600 That's why I call my business Sleep Body Mind, 704 00:27:46,600 --> 00:27:48,680 because everything is linked together. 705 00:27:48,680 --> 00:27:50,240 You know, sleep is just the consequence. 706 00:27:50,240 --> 00:27:52,200 So we need to understand how the body 707 00:27:52,200 --> 00:27:55,320 and the mind function together to be able to sleep well. 708 00:27:56,440 --> 00:27:59,800 So yeah, I've always, it always felt like a curse 709 00:27:59,800 --> 00:28:01,080 in me not being sleeping well. 710 00:28:01,080 --> 00:28:02,760 I was like, why am I the only one? 711 00:28:02,760 --> 00:28:05,360 Like I've cried many, many days, you know, 712 00:28:05,360 --> 00:28:07,760 of like, I just want to sleep. 713 00:28:07,760 --> 00:28:11,080 But you know, again, this is now part of like, 714 00:28:11,080 --> 00:28:14,440 but don't, you know, I use it for my business 715 00:28:14,440 --> 00:28:15,280 and passion about it. 716 00:28:15,280 --> 00:28:17,320 I want to bring awareness of the importance of sleep 717 00:28:17,320 --> 00:28:18,320 for people. 718 00:28:18,320 --> 00:28:19,600 And I love that you said, you know, 719 00:28:19,600 --> 00:28:22,000 that you knew fit people, you were meeting fit people 720 00:28:22,000 --> 00:28:24,800 who had their workouts good, had their diets good, 721 00:28:24,800 --> 00:28:26,280 and just weren't sleeping. 722 00:28:26,280 --> 00:28:28,120 Because that happens in my line of work all the time, right? 723 00:28:28,120 --> 00:28:29,440 We have people come in and say, you know, 724 00:28:29,440 --> 00:28:30,560 I'm super healthy. 725 00:28:30,560 --> 00:28:32,960 I'm at F45 five times a week and I eat, you know, 726 00:28:32,960 --> 00:28:34,880 nutrition kitchen meals and everything is super, 727 00:28:34,880 --> 00:28:36,320 oh, but I sleep four hours a night. 728 00:28:36,320 --> 00:28:38,200 And I was like, I'm gonna stop you right there 729 00:28:38,200 --> 00:28:41,120 because that tells me that you are not healthy. 730 00:28:41,120 --> 00:28:43,440 You know, you're not giving your body time to grow muscle, 731 00:28:43,440 --> 00:28:45,400 which is what you need for long-term health. 732 00:28:45,400 --> 00:28:47,280 You're not giving your food time to digest, 733 00:28:47,280 --> 00:28:49,120 which is what you need for optimal gut health. 734 00:28:49,120 --> 00:28:51,240 It's like, when you tell me you're not sleeping, 735 00:28:51,240 --> 00:28:53,440 the first thing I hear is a red flag 736 00:28:53,440 --> 00:28:54,880 for your long-term wellness. 737 00:28:54,880 --> 00:28:58,240 And I think that it has become weirdly a badge of honor 738 00:28:58,240 --> 00:28:59,080 to not sleep. 739 00:28:59,080 --> 00:29:01,800 And we need to all work together to rewrite the script 740 00:29:01,800 --> 00:29:05,360 that it is in fact a really red glaring problem. 741 00:29:05,360 --> 00:29:06,200 Oh, totally. 742 00:29:06,200 --> 00:29:08,080 And that's the thing, how many entrepreneurs have heard, 743 00:29:08,080 --> 00:29:10,840 oh, I'm only sleep four or five hours and I'm able, 744 00:29:12,000 --> 00:29:15,640 people don't realize the impact on the long-term impact. 745 00:29:15,640 --> 00:29:18,840 Yes, we can all sleep only five hours for like a few years. 746 00:29:18,840 --> 00:29:19,680 We can do that. 747 00:29:19,680 --> 00:29:21,200 We actually can do that. 748 00:29:21,200 --> 00:29:22,880 But what we don't realize is all the things 749 00:29:22,880 --> 00:29:24,880 that is affecting, you know. 750 00:29:24,880 --> 00:29:27,720 Obviously, when you tell people, diabetes, obesity, 751 00:29:27,720 --> 00:29:29,720 all these things, heart attack, 752 00:29:29,720 --> 00:29:31,280 it's just so far away from them. 753 00:29:31,280 --> 00:29:32,480 They don't feel like concern. 754 00:29:32,480 --> 00:29:34,480 But then when you start talking about, 755 00:29:35,920 --> 00:29:37,840 you're not processing information the same way, 756 00:29:37,840 --> 00:29:40,320 your mood is changing, you're not productive at work, 757 00:29:40,320 --> 00:29:41,800 you can't be as creative. 758 00:29:43,520 --> 00:29:44,920 All these things, then people will say, 759 00:29:44,920 --> 00:29:47,400 oh yeah, I see that. 760 00:29:47,400 --> 00:29:49,200 I see the cities happening, I'm slower at work, 761 00:29:49,200 --> 00:29:51,400 and I can't make the right decision. 762 00:29:51,400 --> 00:29:52,760 Because when you're sleep deprived, 763 00:29:52,760 --> 00:29:56,280 it's really difficult to make wise decision 764 00:29:56,280 --> 00:29:58,920 and really think through a problem. 765 00:29:58,920 --> 00:30:01,760 Same one comes with, we've realized that 766 00:30:01,760 --> 00:30:03,960 when we have trauma, things like that, 767 00:30:03,960 --> 00:30:05,280 this is during the ramp sleep, 768 00:30:05,280 --> 00:30:08,160 that actually sleep acts as a balm, 769 00:30:08,160 --> 00:30:11,640 and it helps to remove the age of the event that happens. 770 00:30:11,640 --> 00:30:15,600 So it helps us to process event a little bit better. 771 00:30:15,600 --> 00:30:17,400 Obviously, it doesn't solve everything, 772 00:30:17,400 --> 00:30:20,400 but if you don't sleep, just don't let your, 773 00:30:20,400 --> 00:30:22,360 the opportunity for this to happen. 774 00:30:22,360 --> 00:30:24,200 And it's interesting, you said that some entrepreneurs 775 00:30:24,200 --> 00:30:25,800 say they only sleep four or five hours. 776 00:30:25,800 --> 00:30:28,000 Can you imagine if they got like eight hours of sleep, 777 00:30:28,000 --> 00:30:31,480 how much more productive they would actually be? 778 00:30:31,480 --> 00:30:33,440 Exactly, and things are changing though. 779 00:30:33,440 --> 00:30:36,280 We see now more and more like CEO, big companies, 780 00:30:36,280 --> 00:30:38,400 and things that say, I sleep eight hours, 781 00:30:38,400 --> 00:30:43,360 I prioritize my sleep, which I think it's a great message. 782 00:30:43,360 --> 00:30:45,040 Because I think there's only like 783 00:30:45,040 --> 00:30:48,520 less than 1% of the population that have a specific gene 784 00:30:48,520 --> 00:30:51,680 that enable them to be able to sleep only five hours 785 00:30:51,680 --> 00:30:53,280 without damaging their health. 786 00:30:53,280 --> 00:30:56,960 But it's barely like no one, that's the thing, right? 787 00:30:56,960 --> 00:31:00,840 So yeah, definitely need at least seven hours, 788 00:31:00,840 --> 00:31:02,440 between seven and nine hours. 789 00:31:02,440 --> 00:31:03,680 Again, you need to know yourself. 790 00:31:03,680 --> 00:31:06,560 Some people like 30 minutes can change everything. 791 00:31:06,560 --> 00:31:09,400 For myself, I know I need eight or 8.30. 792 00:31:09,400 --> 00:31:11,080 If I sleep seven or seven and a half, 793 00:31:11,080 --> 00:31:12,240 you will be like, oh, that's good. 794 00:31:12,240 --> 00:31:15,600 You say, I know that's good, but I'm not at my peak. 795 00:31:15,600 --> 00:31:17,280 I just know that, I feel it. 796 00:31:17,280 --> 00:31:21,040 So you just try to make sure you know exactly 797 00:31:21,040 --> 00:31:23,240 how much you need per night. 798 00:31:23,240 --> 00:31:24,400 Can I ask really quickly, see, 799 00:31:24,400 --> 00:31:26,640 so we each kind of have a sweet spot 800 00:31:26,640 --> 00:31:28,800 for how many hours we need, and I definitely get that. 801 00:31:28,800 --> 00:31:31,320 Is there any, like you said, 802 00:31:31,320 --> 00:31:34,080 having a consistent wake up time and bedtime obviously helps. 803 00:31:34,080 --> 00:31:36,600 Is there any research about a better wake up time 804 00:31:36,600 --> 00:31:38,640 and bedtime, so for example, here in Singapore, 805 00:31:38,640 --> 00:31:40,160 the sun rises at seven, right? 806 00:31:40,160 --> 00:31:41,520 Where it's seven to seven here. 807 00:31:41,520 --> 00:31:43,520 That's when the sun sets, that's when the sun rises. 808 00:31:43,520 --> 00:31:46,680 Is there something to getting your wake up time 809 00:31:46,680 --> 00:31:49,160 closer to seven, closer to sunrise? 810 00:31:49,160 --> 00:31:50,000 Is there something? 811 00:31:50,000 --> 00:31:52,920 Yeah, it does obviously, because back in the day, 812 00:31:52,920 --> 00:31:56,040 that's what we used to do, like long, long time ago. 813 00:31:56,040 --> 00:31:58,120 We all align our sleep with, you know, 814 00:31:58,120 --> 00:32:00,760 sunrise, sunlight, all these things. 815 00:32:00,760 --> 00:32:02,760 And also there's a thing, like the sleep that you get 816 00:32:02,760 --> 00:32:05,960 before midnight is really powerful. 817 00:32:05,960 --> 00:32:07,000 That's the thing, right? 818 00:32:07,000 --> 00:32:09,480 So if you go to bed at midnight and you sleep until eight, 819 00:32:09,480 --> 00:32:12,080 you'll be like, okay, I've got my eight hours of sleep, 820 00:32:12,080 --> 00:32:16,320 but the quality before midnight is much stronger. 821 00:32:16,320 --> 00:32:18,640 It hides like a double of your deep sleep. 822 00:32:18,640 --> 00:32:20,480 That's what we say, like, you know, in the sleep industry, 823 00:32:20,480 --> 00:32:22,640 like you really can't double. 824 00:32:22,640 --> 00:32:24,880 So it's better to go to bed at 10, 825 00:32:24,880 --> 00:32:26,000 and you know, waking up at six, 826 00:32:26,000 --> 00:32:27,880 then do it like at midnight at eight. 827 00:32:27,880 --> 00:32:29,320 Now some people are like night whole, 828 00:32:29,320 --> 00:32:30,160 some people are early morning. 829 00:32:30,160 --> 00:32:33,440 So you can't constantly, you can't constantly change 830 00:32:33,440 --> 00:32:34,800 how your body function. 831 00:32:34,800 --> 00:32:35,840 Do you know what I mean? 832 00:32:35,840 --> 00:32:37,840 It's just trying to be aware of like, 833 00:32:37,840 --> 00:32:39,640 if you're night whole, don't go at two a.m. though. 834 00:32:39,640 --> 00:32:42,400 Do you know, it's just, you probably will need to work 835 00:32:42,400 --> 00:32:44,640 on your secretive rhythm and try to put it back 836 00:32:44,640 --> 00:32:47,480 a little bit, but yeah, that sleep before midnight 837 00:32:47,480 --> 00:32:49,920 is really, it's really powerful. 838 00:32:49,920 --> 00:32:51,960 I love that there's science behind that, 839 00:32:51,960 --> 00:32:53,440 because one of the just colloquialisms 840 00:32:53,440 --> 00:32:55,920 that I always tell my clients is make sure you go to bed 841 00:32:55,920 --> 00:32:57,760 and wake up in different days. 842 00:32:57,760 --> 00:33:01,040 So like, if it's already tomorrow, it's too late. 843 00:33:01,040 --> 00:33:02,960 It's too late, yeah, I like that one. 844 00:33:02,960 --> 00:33:05,280 Yeah, it's an easy one to remember. 845 00:33:05,280 --> 00:33:07,760 So it's really weird, you're talking about the chronotypes, 846 00:33:07,760 --> 00:33:09,560 because my husband's a night owl, 847 00:33:09,560 --> 00:33:11,920 and I'm a morning person, I usually feel like 848 00:33:11,920 --> 00:33:14,160 we're on like two different time zones, 849 00:33:14,160 --> 00:33:18,000 but I can go to bed early, wake up early, and feel great, 850 00:33:18,000 --> 00:33:20,960 and he definitely struggles if I try to get him to go, 851 00:33:20,960 --> 00:33:23,000 if I try to get him to go to bed earlier. 852 00:33:23,000 --> 00:33:26,920 But he will definitely need to sort of sleep in longer 853 00:33:26,920 --> 00:33:29,000 as well, because he can't function at the same 854 00:33:29,000 --> 00:33:30,400 sort of level as me. 855 00:33:30,400 --> 00:33:33,880 For you, what would you say is the sort of biggest 856 00:33:33,880 --> 00:33:36,240 contributor to poor sleep for most people? 857 00:33:37,640 --> 00:33:38,520 Oh, there's many. 858 00:33:39,840 --> 00:33:44,840 Probably like pre-bedtime, you know, wrong sleep aging, 859 00:33:46,800 --> 00:33:48,680 so like, you know, a bit like lifestyle, you know, 860 00:33:48,680 --> 00:33:51,920 alcohol, caffeine, all that things, but stress. 861 00:33:51,920 --> 00:33:54,560 Stress is a big one with my client. 862 00:33:56,080 --> 00:33:58,240 People are having a lot in their mind, a busy mind, 863 00:33:58,240 --> 00:34:02,040 like many people really struggle to switch off at night. 864 00:34:02,040 --> 00:34:04,480 So that is the big one. 865 00:34:04,480 --> 00:34:07,200 It's like, you know, it just, people have bad habits 866 00:34:07,200 --> 00:34:10,400 around sleep, and you know, stress, yeah, 867 00:34:10,400 --> 00:34:12,080 stress is definitely the biggest one. 868 00:34:12,080 --> 00:34:14,280 But like by stress, you actually, you mean kids, right? 869 00:34:14,280 --> 00:34:16,560 So like that's a euphemism for kids, or? 870 00:34:16,560 --> 00:34:19,080 Kids, work, but yeah, definitely kids. 871 00:34:19,080 --> 00:34:22,000 And it's probably, I'm guessing the stress thing 872 00:34:22,000 --> 00:34:24,800 tends to be mainly women, especially, so. 873 00:34:24,800 --> 00:34:27,960 Well, men stress too, but I was saying women, 874 00:34:27,960 --> 00:34:30,480 probably more, and for whatever reason, 875 00:34:30,480 --> 00:34:33,480 it really shows up in our ability to sleep properly. 876 00:34:33,480 --> 00:34:36,560 And as women, it's like our hormones as well, 877 00:34:36,560 --> 00:34:40,360 like really, it's just changing throughout the month. 878 00:34:40,360 --> 00:34:42,120 And it's good to remember, nobody sleep well 879 00:34:42,120 --> 00:34:43,640 through the night, every night. 880 00:34:43,640 --> 00:34:46,400 Like, you know, people want to be like, 881 00:34:46,400 --> 00:34:48,000 oh, I want to sleep perfectly every night. 882 00:34:48,000 --> 00:34:50,040 It doesn't happen, you know? 883 00:34:50,040 --> 00:34:52,400 It's also, it's okay to wake up in the middle of the night 884 00:34:52,400 --> 00:34:55,040 if you go back to sleep, like within 20 minutes. 885 00:34:55,040 --> 00:34:57,200 It's nothing to be worried about, you know? 886 00:34:57,200 --> 00:34:59,960 What you don't want either is create like sleep anxiety. 887 00:34:59,960 --> 00:35:01,560 And that's my thing about sleep hygiene, 888 00:35:01,560 --> 00:35:04,480 which as much as I think it's a good basic for everyone, 889 00:35:04,480 --> 00:35:06,920 sleep hygiene is not gonna cure insomnia. 890 00:35:06,920 --> 00:35:09,200 People having a strong insomnia, 891 00:35:09,200 --> 00:35:12,080 probably already done good sleep hygiene. 892 00:35:12,080 --> 00:35:14,240 They're doing all the right thing. 893 00:35:14,240 --> 00:35:16,280 And sometimes it can create even more stress, 894 00:35:16,280 --> 00:35:18,440 be like, oh, I had a little bit of alcohol, 895 00:35:18,440 --> 00:35:19,840 it means I'm not gonna sleep. 896 00:35:19,840 --> 00:35:22,200 Or, you know, I went to bed a bit later. 897 00:35:22,200 --> 00:35:24,040 And you don't want to create that as well, 898 00:35:24,040 --> 00:35:26,800 because you also want to enjoy your life, you know? 899 00:35:26,800 --> 00:35:29,240 So you don't want to put too much pressure on, 900 00:35:29,240 --> 00:35:30,960 you have to sleep well every night. 901 00:35:30,960 --> 00:35:33,680 And again, even if you don't sleep well, it's okay. 902 00:35:33,680 --> 00:35:35,680 You're gonna be okay the next day. 903 00:35:35,680 --> 00:35:37,960 We're all built to be able to sleep through the night properly 904 00:35:37,960 --> 00:35:39,960 and to cope with a little bit of like, 905 00:35:39,960 --> 00:35:41,200 I'll sleep the next day. 906 00:35:41,200 --> 00:35:43,680 So let's not try to make it perfect. 907 00:35:43,680 --> 00:35:45,400 It'd be like exercising, eating. 908 00:35:45,400 --> 00:35:49,320 You don't have to eat perfectly well every day to be healthy. 909 00:35:49,320 --> 00:35:50,640 It's okay to have some little moment 910 00:35:50,640 --> 00:35:51,880 where you enjoy yourself. 911 00:35:51,880 --> 00:35:54,600 If you, the point is to always go back on track. 912 00:35:54,600 --> 00:35:56,240 So, yeah. 913 00:35:56,240 --> 00:35:58,880 So for you, you said that you would sort of wake up 914 00:35:58,880 --> 00:36:01,600 around 3 a.m. and then struggle to get back to sleep. 915 00:36:02,640 --> 00:36:06,840 What steps did you take to sort of help you break that habit, 916 00:36:06,840 --> 00:36:09,560 if it's a habit or that issue or whatever it was 917 00:36:09,560 --> 00:36:14,000 that was causing you to wake up at 3 a.m. and then, you know? 918 00:36:14,000 --> 00:36:16,480 Well, for me, that was stress and anxiety. 919 00:36:16,480 --> 00:36:17,600 It took me years to understand 920 00:36:17,600 --> 00:36:19,440 because I don't feel stressed during the day. 921 00:36:19,440 --> 00:36:21,520 I just don't feel it. 922 00:36:22,640 --> 00:36:25,720 But obviously, I can see with, you know, 923 00:36:25,720 --> 00:36:27,120 when you track your sleep and things like that, 924 00:36:27,120 --> 00:36:29,400 you can actually see your level of like, 925 00:36:29,400 --> 00:36:30,440 stress and everything. 926 00:36:30,440 --> 00:36:34,320 But it's just addressing that during the day. 927 00:36:34,320 --> 00:36:35,760 For me, that's always been like, 928 00:36:35,760 --> 00:36:39,720 and also not looking at the watch, like the clock. 929 00:36:39,720 --> 00:36:40,680 That's the worst thing you can do. 930 00:36:40,680 --> 00:36:41,680 If you wake up in the middle of the night 931 00:36:41,680 --> 00:36:43,880 and you look at what time is it, 932 00:36:43,880 --> 00:36:45,280 you're gonna start distressing. 933 00:36:45,280 --> 00:36:48,120 You start working backwards from the next day. 934 00:36:48,120 --> 00:36:49,920 You've got like two or three more hours. 935 00:36:49,920 --> 00:36:51,960 What if I don't fall asleep in the next 10 minutes? 936 00:36:51,960 --> 00:36:53,400 I'm gonna be terrible the next day. 937 00:36:53,400 --> 00:36:54,960 I'm not gonna be able to perform at work 938 00:36:54,960 --> 00:36:55,800 and all that thing. 939 00:36:55,800 --> 00:36:56,840 So don't look at the clock. 940 00:36:56,840 --> 00:36:59,360 And I always try and remember myself, like, it's okay. 941 00:36:59,360 --> 00:37:01,200 It's just okay to wake up. 942 00:37:01,200 --> 00:37:02,120 I will go back to sleep. 943 00:37:02,120 --> 00:37:03,600 I will be fine tomorrow. 944 00:37:03,600 --> 00:37:07,200 So obviously, there's deeper work you have to do. 945 00:37:07,200 --> 00:37:09,880 Like someone, you know, wake up every day at 3 a.m. 946 00:37:09,880 --> 00:37:11,320 for like a month. 947 00:37:11,320 --> 00:37:13,320 Definitely have to work on that, on, you know, 948 00:37:13,320 --> 00:37:14,640 the secret and where they're in everything, 949 00:37:14,640 --> 00:37:16,480 making sure what they're doing during the day, 950 00:37:16,480 --> 00:37:17,840 they're doing the right thing. 951 00:37:17,840 --> 00:37:20,120 Are they exercising enough, moving their body, 952 00:37:20,120 --> 00:37:22,640 doing their thing during the day that, you know. 953 00:37:22,640 --> 00:37:25,840 So there's a lot of things to, there's not a quick answer. 954 00:37:25,840 --> 00:37:26,680 Do you know what I mean? 955 00:37:26,680 --> 00:37:27,960 Because it's highly personal. 956 00:37:27,960 --> 00:37:29,720 And that's why when I use human design, 957 00:37:29,720 --> 00:37:32,000 it gives me access to, there's, 958 00:37:32,000 --> 00:37:34,040 we all have different center 959 00:37:34,040 --> 00:37:37,840 and they're related to different aspect of our life. 960 00:37:37,840 --> 00:37:40,080 So for instance, the root center, 961 00:37:40,080 --> 00:37:42,760 which is there, the chakra at the bottom, 962 00:37:42,760 --> 00:37:46,120 we can see how people manage stress and pressure. 963 00:37:46,120 --> 00:37:48,440 So people that for them is defined, 964 00:37:48,440 --> 00:37:51,200 they actually manage the stress better than others, 965 00:37:51,200 --> 00:37:53,200 which mean, okay, sometimes feel a bit more stressed, 966 00:37:53,200 --> 00:37:55,560 but usually it's like this. 967 00:37:55,560 --> 00:37:59,400 People for who is open, like me, I go like this. 968 00:37:59,400 --> 00:38:03,520 There is no like, you know, a baseline that is quite steady. 969 00:38:03,520 --> 00:38:06,840 So that's the thing I really have to work on. 970 00:38:06,840 --> 00:38:09,720 Then I can look at your head chakra, 971 00:38:09,720 --> 00:38:11,560 your head, throat, hasina, 972 00:38:11,560 --> 00:38:13,280 and if it's defined, it means that 973 00:38:13,280 --> 00:38:14,960 there's a lot of activation in your mind. 974 00:38:14,960 --> 00:38:17,440 And that's for instance, a client that 975 00:38:17,440 --> 00:38:19,800 so much in their mind at night and they can't fall asleep, 976 00:38:19,800 --> 00:38:21,600 but they're built to have a lot in their mind. 977 00:38:21,600 --> 00:38:23,880 So now it's like, how can we work with that? 978 00:38:23,880 --> 00:38:26,400 How can we work with your busy mind during the day 979 00:38:26,400 --> 00:38:30,160 to make sure at night, you're capable of switching it off? 980 00:38:30,160 --> 00:38:33,480 So I can see one of the centers called the splint 981 00:38:33,480 --> 00:38:35,880 is your human system. 982 00:38:35,880 --> 00:38:37,880 Do you have a more like, 983 00:38:37,880 --> 00:38:40,240 is your human system, you're more prone to get sick 984 00:38:40,240 --> 00:38:41,760 and you need more self care than others? 985 00:38:41,760 --> 00:38:44,080 So someone has defined splint 986 00:38:44,080 --> 00:38:46,600 is usually have a stronger human system. 987 00:38:46,600 --> 00:38:48,320 So they need self care, 988 00:38:48,320 --> 00:38:50,840 but not as much as someone that has an open splint. 989 00:38:50,840 --> 00:38:52,440 So it's all these different things 990 00:38:52,440 --> 00:38:55,400 that I look at in your human design. 991 00:38:55,400 --> 00:38:56,760 And it gives me a bit of an overview, 992 00:38:56,760 --> 00:38:59,080 an overview of like, who you are. 993 00:38:59,080 --> 00:39:02,000 And then I combine that with what you do. 994 00:39:02,000 --> 00:39:03,680 And then I just try to understand 995 00:39:03,680 --> 00:39:05,600 like where the sleep issue comes from. 996 00:39:05,600 --> 00:39:07,080 It's all so fascinating. 997 00:39:07,920 --> 00:39:09,480 On the sort of flip side, 998 00:39:09,480 --> 00:39:12,720 are there any supplements that you either take 999 00:39:12,720 --> 00:39:14,960 or recommend that can help people 1000 00:39:14,960 --> 00:39:16,400 who are struggling with sleep? 1001 00:39:17,840 --> 00:39:19,880 You can still take mannism, 1002 00:39:19,880 --> 00:39:24,040 but I will say that I'm trying to not make people 1003 00:39:24,040 --> 00:39:27,400 dependent on anything when it comes to sleep. 1004 00:39:27,400 --> 00:39:28,240 Like melatonin, 1005 00:39:28,240 --> 00:39:30,360 some people would like take melatonin every night, 1006 00:39:30,360 --> 00:39:31,800 but if you take melatonin every night, 1007 00:39:31,800 --> 00:39:34,520 your body is not then producing it naturally, 1008 00:39:34,520 --> 00:39:36,040 and then when you don't have your melatonin, 1009 00:39:36,040 --> 00:39:37,760 you probably start like stressing, 1010 00:39:37,760 --> 00:39:38,840 I'm not gonna be able to sleep. 1011 00:39:38,840 --> 00:39:41,400 So I'm not against all of these things, 1012 00:39:41,400 --> 00:39:42,760 but you have to be aware 1013 00:39:42,760 --> 00:39:45,640 that you don't wanna become dependent on anything. 1014 00:39:45,640 --> 00:39:46,560 You know what I mean? 1015 00:39:46,560 --> 00:39:48,880 Because we are all capable to be able to sleep. 1016 00:39:48,880 --> 00:39:50,360 So we don't need these things. 1017 00:39:50,360 --> 00:39:51,520 It's nice to have them sometime 1018 00:39:51,520 --> 00:39:52,880 if you feel a bit stressed and things like, 1019 00:39:52,880 --> 00:39:54,680 okay, take some mannism, 1020 00:39:54,680 --> 00:39:56,960 it will relax you and help you, 1021 00:39:56,960 --> 00:39:59,000 but you don't wanna be dependent on that. 1022 00:39:59,000 --> 00:40:00,000 That's great. 1023 00:40:00,000 --> 00:40:03,160 And I feel like you've given us so much information, 1024 00:40:03,160 --> 00:40:04,440 so much wisdom, 1025 00:40:04,440 --> 00:40:06,560 and obviously all this information on human design, 1026 00:40:06,560 --> 00:40:09,000 which I had never really heard of before. 1027 00:40:09,000 --> 00:40:11,760 So it's been a real pleasure. 1028 00:40:11,760 --> 00:40:13,200 So thank you so much. 1029 00:40:13,200 --> 00:40:14,920 But before we say goodbye, 1030 00:40:14,920 --> 00:40:16,240 we do have one final question, 1031 00:40:16,240 --> 00:40:19,120 and that is, what's your 40s formula? 1032 00:40:19,120 --> 00:40:23,320 What would you say to people out there who are listening, 1033 00:40:23,320 --> 00:40:24,720 who are struggling with sleep, 1034 00:40:25,960 --> 00:40:27,880 what can they do, 1035 00:40:27,880 --> 00:40:29,240 and what steps can they take 1036 00:40:29,240 --> 00:40:31,760 to really sort of optimize their health? 1037 00:40:32,840 --> 00:40:36,080 So what's your 40s formula? 1038 00:40:36,080 --> 00:40:37,160 Well, when it comes to sleep, 1039 00:40:37,160 --> 00:40:39,120 I would say self-care, 1040 00:40:39,120 --> 00:40:41,120 making sure you exercise, 1041 00:40:41,120 --> 00:40:42,960 you eat healthy, 1042 00:40:42,960 --> 00:40:44,440 don't drink too much alcohol, 1043 00:40:44,440 --> 00:40:46,640 limit caffeine and all that thing. 1044 00:40:46,640 --> 00:40:51,480 Make sure you have a real sleep bedtime routine. 1045 00:40:51,480 --> 00:40:55,040 Just really be aware of prioritizing your sleep, 1046 00:40:55,040 --> 00:40:57,320 because when you do, 1047 00:40:57,320 --> 00:40:59,800 that really enhance everything in your life. 1048 00:41:00,720 --> 00:41:02,840 But also, we all have periods of time 1049 00:41:02,840 --> 00:41:04,160 when we're not sleep well. 1050 00:41:04,160 --> 00:41:05,120 It's happened to everyone. 1051 00:41:05,120 --> 00:41:06,320 We're all stressed with work, 1052 00:41:06,320 --> 00:41:08,320 the kids, personal thing. 1053 00:41:08,320 --> 00:41:10,720 So let's not just try focus on, 1054 00:41:10,720 --> 00:41:12,160 when something like this happen, 1055 00:41:12,160 --> 00:41:13,320 when you don't sleep well, 1056 00:41:13,320 --> 00:41:15,720 trying to be, oh, now I can't sleep. 1057 00:41:15,720 --> 00:41:16,680 It's happened to everyone. 1058 00:41:16,680 --> 00:41:17,680 So just move on, 1059 00:41:17,680 --> 00:41:20,080 and you're gonna go by here and have a good sleep. 1060 00:41:21,120 --> 00:41:23,120 Sleep resilience, I like that. 1061 00:41:23,120 --> 00:41:24,320 You will sleep again. 1062 00:41:25,640 --> 00:41:26,720 Thank you so much. 1063 00:41:26,720 --> 00:41:28,320 It's been so lovely having you here. 1064 00:41:28,320 --> 00:41:29,280 Thank you for having me. 1065 00:41:29,280 --> 00:41:30,520 Thank you. 1066 00:41:30,520 --> 00:41:31,360 Bye. 1067 00:41:31,360 --> 00:41:33,160 This is Paul, our editor. 1068 00:41:33,160 --> 00:41:36,120 He's a 25 year old unmarried Singaporean guy, 1069 00:41:36,120 --> 00:41:38,360 listening to the ramblings of 12 older women 1070 00:41:38,360 --> 00:41:41,880 on everything from menopause to weightlifting to sex. 1071 00:41:41,880 --> 00:41:45,240 So Paul, what's your thoughts on today's conversation? 1072 00:41:45,240 --> 00:41:46,880 Sleep. 1073 00:41:46,880 --> 00:41:47,720 Hello. 1074 00:41:47,720 --> 00:41:51,920 So, sleep is something I guess that is important 1075 00:41:51,920 --> 00:41:53,320 when our body repairs. 1076 00:41:53,320 --> 00:41:56,040 And Helen talked about the circadian rhythm, 1077 00:41:56,040 --> 00:41:59,160 when we should be going to sleep and resting, 1078 00:41:59,160 --> 00:42:02,880 with sleep being important and one to two hours of deep sleep, 1079 00:42:02,880 --> 00:42:03,920 two hours of REM sleep, 1080 00:42:03,920 --> 00:42:07,320 and well, to basically not feel like shit. 1081 00:42:08,280 --> 00:42:13,280 Personally, I don't have a fixed sleeping pattern. 1082 00:42:13,280 --> 00:42:15,040 I'm kind of guilty about it, 1083 00:42:15,040 --> 00:42:18,080 mainly because I'm a freelancer. 1084 00:42:18,080 --> 00:42:19,840 I have to be up at different times. 1085 00:42:19,840 --> 00:42:22,000 I have to do different sets of work. 1086 00:42:22,000 --> 00:42:25,120 And yeah, it's something that I really hope I can fix, 1087 00:42:25,120 --> 00:42:26,280 at least, you know, 1088 00:42:26,280 --> 00:42:29,280 because for me, I'm going back to school. 1089 00:42:29,280 --> 00:42:32,280 So it's definitely something I need to fix. 1090 00:42:32,280 --> 00:42:34,880 But hey, you know, thanks for the reminder. 1091 00:42:34,880 --> 00:42:35,880 Make sure you catch sleep. 1092 00:42:35,880 --> 00:42:38,280 If you're like youngsters like me, don't sleep too late. 1093 00:42:38,280 --> 00:42:41,880 And of course, if you're in your 40s, 1094 00:42:41,880 --> 00:42:45,280 make sure you get in your circadian rhythm. 1095 00:42:45,280 --> 00:42:47,480 So catch you guys next time. 1096 00:42:47,480 --> 00:42:48,880 I'll see you guys soon. 1097 00:42:48,880 --> 00:42:49,720 Goodbye. 1098 00:42:51,080 --> 00:42:52,480 Guys, you know how much we love coffee? 1099 00:42:52,480 --> 00:42:53,880 And if you want to share some love, 1100 00:42:53,880 --> 00:42:55,080 you know you can get us one. 1101 00:42:55,080 --> 00:42:59,680 Just visit buymeacoffee.com slash the 40s formula. 1102 00:42:59,680 --> 00:43:00,520 Cheers. 1103 00:43:02,480 --> 00:43:07,480 Listener 1249039784 left us this review 1104 00:43:07,480 --> 00:43:09,480 after Natalie Dowell's episode. 1105 00:43:10,480 --> 00:43:12,880 345, wow, what? 1106 00:43:12,880 --> 00:43:14,080 Love the Aussie accent feature. 1107 00:43:14,080 --> 00:43:17,080 So amazing to hear these stories from amazing women. 1108 00:43:17,080 --> 00:43:21,880 And thank you user 1249039784 1109 00:43:21,880 --> 00:43:24,880 we promise we'll keep the Aussie accents coming for you. 1110 00:43:26,880 --> 00:43:29,680 Before we go, please remember to hit subscribe 1111 00:43:29,680 --> 00:43:31,880 and take a moment to support the 40s formula 1112 00:43:31,880 --> 00:43:34,880 by leaving a review on your favorite podcast platform. 1113 00:43:34,880 --> 00:43:36,880 Your reviews will help us to reach more people 1114 00:43:36,880 --> 00:43:39,880 and allow us to continue to bring valuable content. 1115 00:43:39,880 --> 00:43:40,880 It should only take a moment 1116 00:43:40,880 --> 00:43:42,880 and it's a free way for you to support the show. 1117 00:43:42,880 --> 00:43:44,880 You can also stay updated with the 40s formula 1118 00:43:44,880 --> 00:43:48,880 by following us on Instagram at the 40s formula. 1119 00:43:48,880 --> 00:43:49,880 All one word. 1120 00:43:49,880 --> 00:43:52,880 We share behind the scenes insights, episode updates 1121 00:43:52,880 --> 00:43:53,880 and much more. 1122 00:43:53,880 --> 00:43:56,880 So please be sure to hit that follow button. 1123 00:43:56,880 --> 00:43:57,880 We appreciate your time and support. 1124 00:43:57,880 --> 00:43:59,880 Thank you for being part of this community 1125 00:43:59,880 --> 00:44:00,880 and we'll be back next week 1126 00:44:00,880 --> 00:44:03,880 for more empowering conversations with inspiring guests. 1127 00:44:03,880 --> 00:44:30,880 Bye. 1128 00:44:33,880 --> 00:44:48,880 Perfect. 1129 00:44:48,880 --> 00:44:49,880 Thank you. 1130 00:44:49,880 --> 00:44:50,880 That was lovely. 1131 00:44:50,880 --> 00:44:52,880 Thank you so much for all that wisdom. 1132 00:44:52,880 --> 00:44:55,880 I feel like it would be so reassuring for people to hear 1133 00:44:55,880 --> 00:44:56,880 that it's like all is not lost. 1134 00:44:56,880 --> 00:44:58,880 It's so funny because I've got so much I want to share 1135 00:44:58,880 --> 00:45:00,880 but you know when you're in the moment 1136 00:45:00,880 --> 00:45:04,880 you know you're like how can I put everything you know. 1137 00:45:04,880 --> 00:45:05,880 It's always the way. 1138 00:45:05,880 --> 00:45:06,880 It's always the way. 1139 00:45:06,880 --> 00:45:08,880 Shall I do an underneath thing? 1140 00:45:08,880 --> 00:45:09,880 Oh yes. 1141 00:45:09,880 --> 00:45:10,880 There we go. 1142 00:45:10,880 --> 00:45:12,880 A bit of a limbo. 1143 00:45:12,880 --> 00:45:31,880 You grab your bag and then I'll sneak out.