1 00:00:00,200 --> 00:00:04,200 Welcome to she persisted I'm your host Sadie Saxton a 19 year 2 00:00:04,200 --> 00:00:07,100 old from the Bay Area studying psychology at the University of 3 00:00:07,100 --> 00:00:10,400 Pennsylvania. She persisted is the Teen Mental 4 00:00:10,400 --> 00:00:13,800 Health podcast made for teenagers by a team in each 5 00:00:13,800 --> 00:00:15,400 episode. I'll bring you authentic 6 00:00:15,400 --> 00:00:18,300 accessible and relatable conversations about every aspect 7 00:00:18,300 --> 00:00:21,600 of mental Wellness. You can expect evidence-based, 8 00:00:21,600 --> 00:00:25,100 Tina, proof resources, coping skills, including lots of DBT, 9 00:00:25,100 --> 00:00:28,300 insights and education. In each piece of content, you 10 00:00:28,300 --> 00:00:31,700 consume, she persisted It offers you a safe space to feel 11 00:00:31,700 --> 00:00:33,800 validated and understood in your struggle. 12 00:00:34,000 --> 00:00:36,400 While encouraging you to take ownership of your journey and 13 00:00:36,400 --> 00:00:40,900 build your life worth living. So, let's dive in this week on, 14 00:00:40,900 --> 00:00:45,100 she persisted when we sleep, it's like a dishwasher for our 15 00:00:45,100 --> 00:00:48,400 brain, it clears it out, it gets the gunk out. 16 00:00:48,400 --> 00:00:53,000 It allows us to think clearly, and if we're not sleeping well 17 00:00:53,100 --> 00:00:55,700 then that's going to perpetuate into our days. 18 00:00:55,900 --> 00:00:59,100 We might make more mistakes. Might be more hard on herself. 19 00:00:59,100 --> 00:01:01,900 It's easier to be harder now. When you're not sleeping because 20 00:01:01,900 --> 00:01:05,000 you can't use those tools that you've been able to build. 21 00:01:05,000 --> 00:01:07,300 Hello, hello. And welcome back to. 22 00:01:07,300 --> 00:01:09,600 She persisted. If you're new here, I'm Sadie. 23 00:01:09,600 --> 00:01:12,800 I am a 20 year old sophomore at the University of Pennsylvania. 24 00:01:13,100 --> 00:01:16,200 We actually just had our last day of classes on Wednesday. 25 00:01:16,300 --> 00:01:19,800 So now, I'm like almost Junior basically still at finals but 26 00:01:20,000 --> 00:01:24,400 crazy, busy stressed. This week's episode is 27 00:01:24,400 --> 00:01:28,800 fashionably late, let's say, and as we are in final season, you 28 00:01:28,800 --> 00:01:31,500 guys know, one of the most important things to stay on top 29 00:01:31,500 --> 00:01:34,100 of is your sleep schedule. One of the first things for me, 30 00:01:34,100 --> 00:01:37,800 at least that falls back and starts to struggle. 31 00:01:37,800 --> 00:01:40,700 When my mental health is in the balance, is my sleep schedule 32 00:01:40,700 --> 00:01:45,000 and it has such a significant impact on my ability to be 33 00:01:45,000 --> 00:01:46,700 emotionally resilient and cope with things. 34 00:01:46,700 --> 00:01:49,800 And literally, every single aspect of mental health, I've 35 00:01:49,800 --> 00:01:52,600 done quite a few episodes talking about sleep, and it's 36 00:01:52,600 --> 00:01:55,300 because it just has such a significant impact on my 37 00:01:55,300 --> 00:01:57,500 well-being. When I was struggling, Not only 38 00:01:57,500 --> 00:02:00,100 was it one of the biggest things that we were addressing. 39 00:02:00,300 --> 00:02:03,400 Sing before I went to, in terms of treatment, like every single 40 00:02:03,400 --> 00:02:06,800 sleep aid, you can imagine when I was in the hospital that was 41 00:02:06,800 --> 00:02:09,800 what we were focusing on, so many different ways that it 42 00:02:09,800 --> 00:02:11,200 presented. I remember it's such an 43 00:02:11,200 --> 00:02:13,900 emotional resistance to wanting to fall asleep because I 44 00:02:13,900 --> 00:02:16,600 connected it with waking up in the morning and feeling 45 00:02:16,600 --> 00:02:20,100 depressed and anxious and just that extreme avoidance but 46 00:02:20,100 --> 00:02:22,400 having to lay in bed and be alone with my thoughts. 47 00:02:22,400 --> 00:02:25,600 And so sleep is always been something that struggles when 48 00:02:25,600 --> 00:02:27,100 I'm struggling with my mental health. 49 00:02:27,100 --> 00:02:30,100 And I learned so much about sleep, hygiene, and improving, 50 00:02:30,200 --> 00:02:34,800 My sleep at McClain and and during my time in treatment and 51 00:02:34,800 --> 00:02:37,500 still continue to maintain all those practices today. 52 00:02:37,900 --> 00:02:39,200 But of course, it's one of those do. 53 00:02:39,200 --> 00:02:42,400 As I say, not as I do, because my sleep schedule, still gets 54 00:02:42,400 --> 00:02:44,300 messed up. My friends, their family are 55 00:02:44,300 --> 00:02:46,400 listening to this or like, what are you talking about? 56 00:02:46,400 --> 00:02:49,700 Your nothing all the time. So disclaimer, still, we're a 57 00:02:49,708 --> 00:02:52,900 work in progress with slate because it's so easy to get off 58 00:02:52,900 --> 00:02:53,900 track. And it's something that I'm 59 00:02:53,900 --> 00:02:56,100 super sensitive to. So, unless I'm like following my 60 00:02:56,100 --> 00:03:00,100 sleep regimen 100%. I am very prone. 61 00:03:00,200 --> 00:03:03,600 To being an insomniac and sleeping in and that bang, I 62 00:03:03,600 --> 00:03:06,400 love sleep and I can never get enough of it. 63 00:03:06,400 --> 00:03:09,700 So, with that context, I'm so excited for this week's episode 64 00:03:09,700 --> 00:03:13,800 because we are diving into all things sleep and talking about 65 00:03:13,800 --> 00:03:15,700 it from a really holistic perspective. 66 00:03:15,700 --> 00:03:17,600 So I've done up assets before where I get into the 67 00:03:17,600 --> 00:03:20,500 nitty-gritty of like, this is exactly what you're going to do. 68 00:03:20,500 --> 00:03:22,500 This is the meditation you're using before bed. 69 00:03:22,500 --> 00:03:24,700 This is when you stop drinking tea. 70 00:03:24,700 --> 00:03:28,600 This is why teenagers are more prone to struggling with our 71 00:03:28,600 --> 00:03:31,700 sleep Etc. And so this episode we're 72 00:03:31,700 --> 00:03:34,900 talking about it from more holistic perspective which I 73 00:03:34,900 --> 00:03:39,500 loved and it really was helpful for me as I'm always in the 74 00:03:39,500 --> 00:03:41,000 process of getting my sleep on track. 75 00:03:41,000 --> 00:03:43,600 So Nicole run up some really great things about how you're 76 00:03:43,600 --> 00:03:47,200 structuring your day and having things to look forward to and 77 00:03:47,500 --> 00:03:50,100 understanding how different lifestyle choices, impact your 78 00:03:50,100 --> 00:03:51,700 sleep. And really looking at things 79 00:03:51,700 --> 00:03:55,400 from the bigger picture and not just necessarily the micro of 80 00:03:55,400 --> 00:03:57,100 like, what exact time. Are you going to sleep? 81 00:03:57,100 --> 00:03:59,300 What exact time? Are you waking up but really 82 00:03:59,600 --> 00:04:02,800 coming out of The lifestyle perspective, which is how you 83 00:04:02,800 --> 00:04:06,100 are experiencing sleep. So this is so important. 84 00:04:06,100 --> 00:04:08,200 So relevant, I love this conversation. 85 00:04:08,300 --> 00:04:12,100 Our Guest is Nicole shallow, she's a board certified behavior 86 00:04:12,100 --> 00:04:15,900 analyst, and an expert in sleep habit, building and behavior. 87 00:04:15,900 --> 00:04:18,300 So we talked about everything from warning signs that you 88 00:04:18,300 --> 00:04:20,500 might not be in an optimal place with your sleep. 89 00:04:20,500 --> 00:04:23,700 We talk about Why teens struggle so much with getting good sleep 90 00:04:23,700 --> 00:04:26,700 because it is a common theme. In this age, demographic me 91 00:04:26,700 --> 00:04:30,000 included, calling myself out. We talked about ideal schedule. 92 00:04:30,100 --> 00:04:32,800 Jewels and how you can try and work towards his schedule. 93 00:04:33,200 --> 00:04:36,000 And of course, we talked about the connection to mental health 94 00:04:36,000 --> 00:04:38,300 and a ton of myths to be debunked around. 95 00:04:38,300 --> 00:04:41,300 Getting a good night's sleep. I love this conversation. 96 00:04:41,300 --> 00:04:44,900 I hope you do it as well. And as always if you enjoyed 97 00:04:44,900 --> 00:04:47,300 this week's episode, make sure to share it with a friend or 98 00:04:47,300 --> 00:04:49,700 family member and if you share it on social tag me and I'll 99 00:04:49,700 --> 00:04:51,700 give you a little repost shout out. 100 00:04:52,200 --> 00:04:54,400 Thank you guys for listening. I hope you have a good final 101 00:04:54,400 --> 00:04:58,000 season and get enough rest. If not we're recharging, we're 102 00:04:58,000 --> 00:05:01,700 recovering the summer, prioritize your I hope you have 103 00:05:01,700 --> 00:05:04,500 a great rest of your week. Well, thank you so much for 104 00:05:04,500 --> 00:05:06,300 joining me today on to persistent Nicole. 105 00:05:06,300 --> 00:05:09,400 I'm so excited to have you on the show and talk about probably 106 00:05:09,400 --> 00:05:12,400 the biggest determinant of my mental health initially, and 107 00:05:12,400 --> 00:05:14,900 today, which is sleep. So, thank you so much for being 108 00:05:14,900 --> 00:05:16,300 here. Thanks for having me. 109 00:05:16,300 --> 00:05:19,000 I'm excited to chat. So I'd love to start with your 110 00:05:19,000 --> 00:05:21,900 background and how you started specializing in sleep. 111 00:05:21,900 --> 00:05:24,600 It's something that is relevant to everyone's health and 112 00:05:24,600 --> 00:05:28,400 wellness, physically, mentally. And it's also challenging to 113 00:05:28,400 --> 00:05:32,700 find a provider that Eliza's in sleep and it's really difficult 114 00:05:32,700 --> 00:05:35,900 to know where to start. What to address. 115 00:05:35,900 --> 00:05:37,300 It's great when it comes naturally. 116 00:05:37,300 --> 00:05:39,400 And then when it doesn't and you're like, I don't even know 117 00:05:39,400 --> 00:05:41,300 what to do. So, talk to me about how you 118 00:05:41,300 --> 00:05:43,900 started specializing in sleep. All right. 119 00:05:43,907 --> 00:05:48,500 So professionally it all happened in my master's class. 120 00:05:48,500 --> 00:05:52,100 I was taking my Master's. I have a master's in special 121 00:05:52,100 --> 00:05:55,900 education, specialize in autism, and developmental disabilities. 122 00:05:55,900 --> 00:05:59,500 And my certification is board certified Behavior. 123 00:06:00,200 --> 00:06:04,300 So I was in that class. My professor was like we have 124 00:06:04,300 --> 00:06:08,000 toileting, we have feeding, but no one's doing sleep and there's 125 00:06:08,000 --> 00:06:11,300 a lot of research in our field of behavior analysis around 126 00:06:11,300 --> 00:06:15,600 sleep because a lot of what like resulting from Behavior change 127 00:06:15,600 --> 00:06:18,900 or, you know, not engaging the right behaviors and things like 128 00:06:18,900 --> 00:06:21,100 that. Actually impact our ability to 129 00:06:21,100 --> 00:06:26,200 fall asleep and framing sleep in a way as a behavior. 130 00:06:26,200 --> 00:06:29,000 So learning to fall asleep is something we're supposed to 131 00:06:29,000 --> 00:06:33,200 learn when we were little No, I don't think I ever learned that 132 00:06:33,200 --> 00:06:36,100 because my parents didn't know how to teach me properly without 133 00:06:36,100 --> 00:06:39,100 adding a bunch of extra things into the mix. 134 00:06:39,600 --> 00:06:42,200 So that intrigued me and I love a challenge. 135 00:06:42,800 --> 00:06:46,600 So I do right into it. I did my Master's presentation 136 00:06:46,600 --> 00:06:52,100 on that and I did mentorship around it and just continue to 137 00:06:52,100 --> 00:06:55,200 educate myself around sleep and how it works. 138 00:06:55,500 --> 00:06:58,900 I think I've got I've got a lot of tools in my tool belt and I 139 00:06:58,900 --> 00:07:01,100 just love to share that. With everyone else. 140 00:07:01,700 --> 00:07:05,400 I love it and completely relate. I think that that's one of the 141 00:07:05,400 --> 00:07:08,800 reasons why I'm holding it on sleep so much on the podcast his 142 00:07:08,800 --> 00:07:11,400 that for me as well. That has been such a big 143 00:07:11,400 --> 00:07:16,100 determinant of So Many Factors, it's absolutely foundational. 144 00:07:16,100 --> 00:07:20,200 And if you struggle with your sleep, it becomes very apparent, 145 00:07:20,200 --> 00:07:23,600 how important it is to get good at mastering those skills 146 00:07:23,600 --> 00:07:25,900 because they don't come naturally to everyone and there 147 00:07:25,900 --> 00:07:28,500 are ways that you can improve your sleep. 148 00:07:28,500 --> 00:07:32,300 So I'd love to start with With even, before we get into the 149 00:07:32,300 --> 00:07:35,600 impact of sleep, on Mental Health, kind of depicting what 150 00:07:35,600 --> 00:07:39,500 bad sleep is because there are so many different ways that you 151 00:07:39,500 --> 00:07:41,900 can struggle asleep. Maybe it's falling asleep. 152 00:07:42,000 --> 00:07:44,900 I would like avoid sleeping at times. 153 00:07:45,100 --> 00:07:48,100 Some people wake up really early and just can't go back to sleep. 154 00:07:48,100 --> 00:07:50,700 I've never had that problem. I'm or someone who like, can't 155 00:07:50,700 --> 00:07:53,000 wake up in the morning. So there's this whole spectrum 156 00:07:53,000 --> 00:07:57,000 of struggling with your sleep and so what are those different 157 00:07:57,000 --> 00:08:00,000 markers that you see in patients and clients? 158 00:08:00,400 --> 00:08:03,800 And do they all have the same underlying factors or do they 159 00:08:03,800 --> 00:08:07,500 kind of correlate to different challenges with our stress or 160 00:08:07,500 --> 00:08:08,700 how much movement you're getting? 161 00:08:08,700 --> 00:08:11,300 All these other different things that can impact our sleep? 162 00:08:11,800 --> 00:08:15,300 Yeah, so sleep problems, I kind of like to categorize them into 163 00:08:15,300 --> 00:08:18,000 a few different areas. So difficulty falling asleep, 164 00:08:18,000 --> 00:08:21,100 that's pretty common. And when we're looking at that 165 00:08:21,100 --> 00:08:23,000 we look at what's leading up to it. 166 00:08:23,000 --> 00:08:26,000 Why is the body's natural ability to do this? 167 00:08:26,000 --> 00:08:29,500 So increase in melatonin decrease in cortisol, is there 168 00:08:29,500 --> 00:08:32,600 anything that? That could be impacting, the 169 00:08:32,600 --> 00:08:36,100 ability to fall asleep, waking up in the middle of the night 170 00:08:36,299 --> 00:08:40,299 ruling out medical conditions, that might be impacting, that 171 00:08:40,500 --> 00:08:43,400 understanding them, and how they can correlate. 172 00:08:43,400 --> 00:08:49,200 So sometimes if there is anxiety or depression or any sort of 173 00:08:49,200 --> 00:08:52,800 other conditions that we could look at, so sleep apnea, you 174 00:08:52,800 --> 00:08:54,700 could maybe have a sleep disorder and that's when sleep 175 00:08:54,700 --> 00:08:57,200 studies come into play. That's why talking to someone. 176 00:08:57,200 --> 00:09:00,000 So like myself, I don't specialize in sleep. 177 00:09:00,200 --> 00:09:04,700 Disorders, like narcolepsy or other sleep issues. 178 00:09:04,700 --> 00:09:08,300 But that is where like a doctor would be really helpful because 179 00:09:08,300 --> 00:09:11,400 there is some physiological pieces going on there, but when 180 00:09:11,400 --> 00:09:14,500 it comes to behavioral, I look at those pieces and early 181 00:09:14,500 --> 00:09:18,000 wakings inconsistent sleep. So, sometimes people will sleep 182 00:09:18,000 --> 00:09:21,200 really long for a few nights and then they have a really big dip, 183 00:09:21,200 --> 00:09:22,800 and they can only sleep for four hours. 184 00:09:23,300 --> 00:09:25,900 So when it comes to sleep support, we really look at the 185 00:09:25,900 --> 00:09:28,900 data we talked about like, what is the sleep? 186 00:09:28,900 --> 00:09:31,100 Like for me if someone says Neither sleep data. 187 00:09:31,100 --> 00:09:33,300 I'm like, awesome. Got it. 188 00:09:33,300 --> 00:09:35,700 I see the picture. I know what's going on and then 189 00:09:35,700 --> 00:09:38,200 we take a deeper dive into what's happening during their 190 00:09:38,200 --> 00:09:40,500 day. What's happening at night? 191 00:09:40,700 --> 00:09:44,900 And for teenagers, like I am super passionate about teenagers 192 00:09:44,900 --> 00:09:48,800 and getting good sleep but the societal expectations around 193 00:09:48,800 --> 00:09:53,500 getting up for school. Extremely early is not conducive 194 00:09:53,500 --> 00:09:56,100 to a teenager's circadian rhythm. 195 00:09:56,500 --> 00:09:58,400 Hmm. Because it actually shifts 196 00:09:58,400 --> 00:10:03,500 during teenagehood When you're a teenager because you are at your 197 00:10:03,500 --> 00:10:06,300 program to fall asleep. Later, this is biologically the 198 00:10:06,300 --> 00:10:09,200 way you're programmed, but we're still expecting them to be at 199 00:10:09,200 --> 00:10:12,200 school. I mean, I saw some like standing 200 00:10:12,200 --> 00:10:15,800 numbers like 7:30, yeah. Yes, 0. 201 00:10:15,800 --> 00:10:18,600 It's insanely early. Like, I never had one of those 202 00:10:18,600 --> 00:10:20,600 think God, I've always been someone, who's like, I cannot 203 00:10:20,600 --> 00:10:22,800 wake up. Early people are leaving for 204 00:10:22,800 --> 00:10:25,700 school, like 6:00 in the morning, especially if you have 205 00:10:25,700 --> 00:10:29,200 a commute, it's the most insane thing and when we're cutting off 206 00:10:29,200 --> 00:10:30,900 their. So, what When you look at a 207 00:10:30,900 --> 00:10:34,300 typical sleep, like sleep architecture, the cycles of 208 00:10:34,300 --> 00:10:36,600 sleep that we go through teenagers are meant to have 9 to 209 00:10:36,600 --> 00:10:39,300 11 hours of sleep. It's a lot of sleep. 210 00:10:39,400 --> 00:10:44,400 Yeah, if you ask a teenager to go to bed at nine ten, like 211 00:10:44,600 --> 00:10:47,700 they're not going to be able to not because they don't want to 212 00:10:48,100 --> 00:10:50,700 but it's going to be extremely hard because you're working 213 00:10:50,700 --> 00:10:54,100 against that circadian rhythm. But when you cut that sleep, 214 00:10:54,500 --> 00:10:58,300 you're actually missing a lot of your REM sleep because a large 215 00:10:58,300 --> 00:11:00,200 portion of our REM sleeps at the end of the night. 216 00:11:00,700 --> 00:11:04,300 Yeah, and what was so important for like emotional restoration 217 00:11:04,300 --> 00:11:08,600 processing and so you're like why are teenager so hot-headed 218 00:11:08,600 --> 00:11:10,400 and emotionally overwhelmed all the time? 219 00:11:10,400 --> 00:11:12,100 It's like well maybe they're not getting enough sleep. 220 00:11:12,100 --> 00:11:14,400 They really don't have the regulation tools because their 221 00:11:14,400 --> 00:11:18,200 brains are not resting because they're not able to hundred 222 00:11:18,200 --> 00:11:21,700 percent for teenagers. If they could have like a 223 00:11:21,708 --> 00:11:25,200 perfect schedule for whatever reason, they have more control 224 00:11:25,200 --> 00:11:27,300 over what time they get to go to bed and wake up. 225 00:11:27,300 --> 00:11:30,300 What would be your perfect situation to get enough? 226 00:11:30,400 --> 00:11:34,300 If sleep and also based on the data on how adolescents 227 00:11:34,300 --> 00:11:37,800 circadian rhythms function, what would be like the perfect 228 00:11:37,800 --> 00:11:40,500 schedule? Well, I think it's looking at, 229 00:11:40,500 --> 00:11:43,900 so there's going to be some I think probably some adolescents 230 00:11:43,900 --> 00:11:47,200 who naturally will go to bed at like a typical time, but it's 231 00:11:47,200 --> 00:11:51,200 almost seemed like how does your circadian rhythm run when you 232 00:11:51,200 --> 00:11:53,900 don't have any thing to do in the morning? 233 00:11:53,900 --> 00:11:58,400 And you literally can just run your day, naturally, which is 234 00:11:58,700 --> 00:12:00,300 hard to find those blocks of time. 235 00:12:00,500 --> 00:12:02,900 Sometimes vacations are a great time to see when. 236 00:12:02,900 --> 00:12:05,300 Do you naturally feel hungry? When do you naturally start 237 00:12:05,300 --> 00:12:07,400 feeling tired? - all the things that may be 238 00:12:07,400 --> 00:12:09,700 keeping you awake. So if you were to, like, take 239 00:12:09,700 --> 00:12:12,700 yourself out of your world and just start to see, how does your 240 00:12:12,700 --> 00:12:15,200 clock really run? That would probably give you a 241 00:12:15,200 --> 00:12:18,200 good time. But I say on the average, like 242 00:12:18,200 --> 00:12:22,200 if they could, you just want to give yourself a 10:51, our Bowl 243 00:12:22,200 --> 00:12:26,800 probably 10 to 11 or 12 hour window for sleeping and having 244 00:12:26,800 --> 00:12:29,700 that consistent. So if you if you do find 245 00:12:29,700 --> 00:12:32,700 yourself sleep, Being an extremely long on the weekends, 246 00:12:32,700 --> 00:12:36,000 which I would say a lot of teenagers probably do if they 247 00:12:36,000 --> 00:12:37,500 don't have anywhere to go in the morning. 248 00:12:37,700 --> 00:12:39,200 Yeah. That means they're in a huge 249 00:12:39,200 --> 00:12:43,600 sleep debt from the week. Yeah, so interesting, one thing 250 00:12:43,600 --> 00:12:46,800 that I want to touch on that you mentioned is trouble falling 251 00:12:46,800 --> 00:12:50,200 asleep. What qualifies trouble falling 252 00:12:50,200 --> 00:12:52,700 asleep? I feel like, in my experience, 253 00:12:52,700 --> 00:12:56,300 I've never been like, oh, I just lay down in my eyes shut like 254 00:12:56,300 --> 00:12:58,200 what period of time? It's like. 255 00:12:58,200 --> 00:13:01,600 Okay, this is not as As we would like it to be. 256 00:13:01,900 --> 00:13:06,100 So it depends again, there's so much pressure to be like oh if I 257 00:13:06,100 --> 00:13:08,300 don't fall asleep within 15 minutes, something must be wrong 258 00:13:08,300 --> 00:13:10,500 with me. I wish that would be like a 259 00:13:10,500 --> 00:13:11,900 perfect. Like what? 260 00:13:12,900 --> 00:13:14,800 Like their brains work like. Yeah. 261 00:13:14,900 --> 00:13:18,000 But I think like from my personal experience and working 262 00:13:18,000 --> 00:13:22,300 with people giving yourself like a 30 to 40 minute window because 263 00:13:22,300 --> 00:13:26,300 melatonin is what is going to take over and it's going to help 264 00:13:26,300 --> 00:13:30,400 you get to sleep. And so it actually needs to Two 265 00:13:30,408 --> 00:13:34,200 hours to build. So, if you think about candy to 266 00:13:34,200 --> 00:13:37,800 be in bed, by 10:00 well at 8:00, it should be starting to 267 00:13:37,800 --> 00:13:43,000 rise and there's a lot of things that we can do to cause that 268 00:13:43,600 --> 00:13:47,200 rise to be disrupted. So, watching a lot of blue light 269 00:13:47,200 --> 00:13:50,800 being out exposed to a lot of light, sometimes physical 270 00:13:50,800 --> 00:13:53,700 exercise, too late might delay your sleep onset. 271 00:13:53,800 --> 00:13:57,000 So, your body will need more time to unwind if there's a 272 00:13:57,000 --> 00:14:02,300 stressful event that happens. A couple hours before bed, 273 00:14:02,600 --> 00:14:07,500 that's going to delay your sleep, so trouble falling asleep 274 00:14:07,500 --> 00:14:10,700 when you define it. I think you'll know it because 275 00:14:10,700 --> 00:14:15,000 you'll be stressed out about it. Yeah, yeah, okay, so looping 276 00:14:15,000 --> 00:14:18,100 back to the link between mental health and sleep. 277 00:14:18,100 --> 00:14:21,100 Before we dive into a problem, solving these issues we 278 00:14:21,100 --> 00:14:23,400 mentioned and really giving a lot of tips. 279 00:14:23,400 --> 00:14:26,800 People can implement. But why is it so important to 280 00:14:26,800 --> 00:14:29,100 get sleep? Like what is that link between 281 00:14:29,100 --> 00:14:31,600 specifically mental And say, Obviously, you know, the 282 00:14:31,600 --> 00:14:34,600 physical effects like you can't stay awake, you have your brain 283 00:14:34,600 --> 00:14:36,500 fog. Like it's miserable when you 284 00:14:36,500 --> 00:14:39,700 haven't slept well, but I think a lot of the times we almost 285 00:14:39,700 --> 00:14:43,600 minimize or really gets fine, like, mental health wise, it's 286 00:14:43,600 --> 00:14:47,300 not a big deal, it'll be okay. So shedding some light on the, 287 00:14:47,300 --> 00:14:50,100 the impact on our mental health, when we aren't sleeping. 288 00:14:50,100 --> 00:14:52,400 Well, especially over an extended period of time, like 289 00:14:52,400 --> 00:14:54,600 you were talking about if you're a school schedule isn't 290 00:14:54,600 --> 00:14:57,500 conducive to getting enough sleep, what happens to our 291 00:14:57,500 --> 00:15:00,300 mental health especially for teens when we aren't sleeping, 292 00:15:00,400 --> 00:15:02,900 Enough. Well I think our ability like 293 00:15:02,900 --> 00:15:05,000 what happens when you're not sleeping enough, is your 294 00:15:05,000 --> 00:15:08,400 emotional regulation, your ability to manage stressful 295 00:15:08,400 --> 00:15:11,600 events your ability to problem-solve and critically 296 00:15:11,600 --> 00:15:16,600 think and just be more aware starts to be inhibited, 297 00:15:16,600 --> 00:15:22,300 especially, for individuals with autism, or ADHD, or anxiety. 298 00:15:22,300 --> 00:15:25,700 And so, there's a lot things. I don't necessarily know, 299 00:15:25,700 --> 00:15:30,200 specifically around like this physiological pieces. 300 00:15:30,300 --> 00:15:33,800 But from what I've read is that when we're not sleeping, were 301 00:15:33,800 --> 00:15:38,300 more susceptible to all of these things, which then can make it 302 00:15:38,300 --> 00:15:40,600 harder. So dealing, with stressful 303 00:15:40,600 --> 00:15:42,300 events, we might experience more anxiety. 304 00:15:42,300 --> 00:15:44,800 Our ability to kind of bring ourselves back into the present 305 00:15:44,800 --> 00:15:46,800 moment. It's not there. 306 00:15:47,300 --> 00:15:50,600 When we sleep, it's like a dishwasher for our brain, it 307 00:15:50,600 --> 00:15:53,300 clears it out, it gets the gunk out. 308 00:15:53,300 --> 00:15:57,900 It allows us to think clearly, and if we're not sleeping well 309 00:15:58,000 --> 00:16:00,200 then that's going to perpetuate into our days. 310 00:16:00,700 --> 00:16:04,000 We might make more mistakes, might be more hard on herself. 311 00:16:04,000 --> 00:16:05,700 It's easier to be hard on yourself when you're not 312 00:16:05,700 --> 00:16:08,500 sleeping because you can't use those tools that you've been 313 00:16:08,500 --> 00:16:11,600 able to build. And then it goes the opposite. 314 00:16:11,600 --> 00:16:14,800 So if you struggle with anxiety or if you have ADHD, or actually 315 00:16:14,800 --> 00:16:18,700 more susceptible just to cortisol spikes in general and 316 00:16:18,700 --> 00:16:21,600 cortisol has a huge impact on our Sleep Quality. 317 00:16:21,600 --> 00:16:24,400 So ability to fall asleep and the quality that we're getting 318 00:16:24,400 --> 00:16:27,700 while we're sleeping. So just getting support around 319 00:16:27,800 --> 00:16:30,200 that piece too. It's hard to know what came 320 00:16:30,200 --> 00:16:31,000 first. First. 321 00:16:31,200 --> 00:16:34,300 Yeah, and you just can gets caught in a spiral so that's why 322 00:16:34,300 --> 00:16:37,800 it's really helpful to reach out to someone who can help you 323 00:16:37,800 --> 00:16:43,000 understand what might be going on and it's not your fault 100%. 324 00:16:43,000 --> 00:16:46,500 Yeah. So giving listeners the tools to 325 00:16:46,500 --> 00:16:51,600 navigate challenges with sleep starting even before your 326 00:16:51,600 --> 00:16:53,800 bedtime routine. Your daily routine and then 327 00:16:53,800 --> 00:16:57,100 we'll go through like nighttime routine during the night and 328 00:16:57,100 --> 00:16:59,700 then waking up. But are there things that you 329 00:16:59,700 --> 00:17:04,400 can and should Doing within your daily routine that are conducive 330 00:17:04,400 --> 00:17:06,700 to good sleep, whether it's getting a certain amount of 331 00:17:06,700 --> 00:17:11,000 movement being outside, leaving your room, not spending time in 332 00:17:11,000 --> 00:17:13,800 your bed like what are the things that are helpful during 333 00:17:13,800 --> 00:17:16,700 the day to just set yourself up for Success? 334 00:17:17,400 --> 00:17:20,000 Especially if You Know You're vulnerable to not sleeping. 335 00:17:20,000 --> 00:17:22,800 Well so starting in like the date, your daily routine. 336 00:17:22,800 --> 00:17:26,700 What are your recommendations? Yeah, so I always love to start 337 00:17:26,700 --> 00:17:31,400 off with some bigger picture things, which is really figuring 338 00:17:31,400 --> 00:17:34,800 out how to build and things that are important to you into your 339 00:17:34,800 --> 00:17:36,600 day. Because sometimes with 340 00:17:36,600 --> 00:17:39,700 teenagers, you can get. So tasked with like all the 341 00:17:39,700 --> 00:17:41,500 homework, the work that you have to do. 342 00:17:41,500 --> 00:17:44,500 The responsibility starts to become more and there's not a 343 00:17:44,508 --> 00:17:47,700 lot of room for fun. So building and fun and 344 00:17:47,700 --> 00:17:55,400 connection like IRL like in real life connection with people to 345 00:17:55,400 --> 00:17:58,400 just set yourself up just generally because that will 346 00:17:58,400 --> 00:18:02,500 really support. Mental health and just stress in 347 00:18:02,500 --> 00:18:05,500 general just by having more fun and connecting with people. 348 00:18:05,600 --> 00:18:10,000 But in general sleep hygiene kind of suggestions or basic 349 00:18:10,000 --> 00:18:12,800 sleep. Things is to really get outside 350 00:18:12,800 --> 00:18:16,800 in the morning if you can to get daylight right away pretty 351 00:18:16,800 --> 00:18:18,500 quickly. After you wake up, it's a great 352 00:18:18,500 --> 00:18:20,600 way to just anchor your circadian rhythm. 353 00:18:20,600 --> 00:18:22,500 And that's something that's pretty easy to do. 354 00:18:22,500 --> 00:18:24,000 It can be while you're doing a chore. 355 00:18:24,000 --> 00:18:27,000 If you have that or if you need to take the dog out for a walk, 356 00:18:27,000 --> 00:18:29,600 do that. I'm so grateful for my dog 357 00:18:29,600 --> 00:18:31,500 because Is that is what we do now. 358 00:18:31,900 --> 00:18:35,300 And without I don't have a choice to not to go out. 359 00:18:35,300 --> 00:18:37,300 Okay. This is like going in my Pros 360 00:18:37,300 --> 00:18:39,800 column because I like kind of talk myself out of getting a 361 00:18:39,800 --> 00:18:41,300 dog. And like a college student, this 362 00:18:41,300 --> 00:18:44,200 is the worst idea, but then, I'm like gay, but it's good for my 363 00:18:44,200 --> 00:18:48,000 sleep. So that's exactly when you 364 00:18:48,000 --> 00:18:50,700 mention getting light first thing in the morning, just count 365 00:18:50,700 --> 00:18:53,800 to have your window open and look outside or is it actually 366 00:18:53,800 --> 00:18:57,200 different if you're going outside and like, actually being 367 00:18:57,200 --> 00:18:59,800 out fresh air, old things being outside. 368 00:18:59,900 --> 00:19:03,100 Side in it, because it comes through your eyes, it absorbs 369 00:19:03,100 --> 00:19:05,600 Through Your Skin. It's something that like, if you 370 00:19:05,600 --> 00:19:08,800 can get outside in the fresh air and move your body right away, 371 00:19:08,800 --> 00:19:11,600 it's a great way to just wake yourself up. 372 00:19:11,600 --> 00:19:14,500 Even if you're tired, you will feel better afterwards. 373 00:19:14,900 --> 00:19:19,600 And so also avoiding the caffeine right away in the 374 00:19:19,608 --> 00:19:22,400 morning, give yourself that distance between if you're going 375 00:19:22,400 --> 00:19:25,800 to have caffeine or not and also understanding the use of 376 00:19:25,800 --> 00:19:29,800 caffeine and how that can impact sleep, it's not going. 377 00:19:30,100 --> 00:19:33,000 Don't say cut caffeine. It's just understand how your 378 00:19:33,000 --> 00:19:36,600 body processes it and how much time you need is that can be a 379 00:19:36,608 --> 00:19:39,100 real important factor. When you're looking at quality 380 00:19:39,100 --> 00:19:42,000 of sleep, today's episode is brought to you by teen 381 00:19:42,000 --> 00:19:43,800 counseling. I am sharing teen counseling 382 00:19:43,800 --> 00:19:47,400 with you because I have gone to therapy many, a times to work on 383 00:19:47,400 --> 00:19:49,000 my sleep. I swear every time I go into 384 00:19:49,000 --> 00:19:52,000 therapy for the first time in a while, or even just on a routine 385 00:19:52,000 --> 00:19:54,000 basis, I'm like, what are we going to do about my sleep? 386 00:19:54,000 --> 00:19:56,400 Because it's something that is consistently struggling and it's 387 00:19:56,400 --> 00:19:58,900 the first thing I need to get back on track to thrive. 388 00:19:58,900 --> 00:20:01,500 So if you are struggling, And with implementing these 389 00:20:01,500 --> 00:20:04,600 behaviors, holding yourself accountable and you are noticing 390 00:20:04,600 --> 00:20:06,100 that that lack of sleep is impacting. 391 00:20:06,100 --> 00:20:09,100 Your mental health therapy, could be an amazing resource I 392 00:20:09,100 --> 00:20:11,500 speak from experience. If you haven't heard of teen 393 00:20:11,500 --> 00:20:14,200 counseling, it is better helped online branch of therapy. 394 00:20:14,200 --> 00:20:17,100 Specifically for teens. They have over 14,000 licensed 395 00:20:17,100 --> 00:20:19,600 therapist within their Network and they offer support on 396 00:20:19,600 --> 00:20:22,600 everything from depression to anxiety, relationships, to 397 00:20:22,600 --> 00:20:25,900 trauma to sleep and habits all of these things. 398 00:20:25,900 --> 00:20:28,400 And what's great is that they offer talk text and video 399 00:20:28,400 --> 00:20:29,800 counseling. So depending on what level 400 00:20:30,100 --> 00:20:32,800 Support you're looking for being meet you where you are at their 401 00:20:32,800 --> 00:20:36,000 have totally been times where I am using more phone coaching or 402 00:20:36,000 --> 00:20:39,100 I'm getting tech support versus being in an intensive therapy 403 00:20:39,100 --> 00:20:40,700 session. So I love that, they offer these 404 00:20:40,700 --> 00:20:43,500 different levels of support. So if you want to check out teen 405 00:20:43,500 --> 00:20:46,000 counseling, you can go to teen counseling dot-coms. 406 00:20:46,000 --> 00:20:49,600 As she persisted again, teen counseling.com says, she 407 00:20:49,600 --> 00:20:52,400 persisted to find a therapist that meets your needs today. 408 00:20:52,600 --> 00:20:56,600 What's your optimal length between waking up and drinking 409 00:20:56,600 --> 00:20:59,800 caffeine? And then also recommendations 410 00:20:59,900 --> 00:21:02,600 Like especially for teens you're so sensitive, you have no 411 00:21:02,600 --> 00:21:04,800 tolerance. So what are your two 412 00:21:04,800 --> 00:21:07,700 recommendations there? I mean if you don't have to have 413 00:21:07,700 --> 00:21:11,100 it don't have it. But I have tea in the morning 414 00:21:11,100 --> 00:21:13,800 tea is very different. It's not as much as coffee. 415 00:21:13,800 --> 00:21:17,000 I had to quit coffee for years ago, like five years ago, I 416 00:21:17,000 --> 00:21:18,900 think now I was just so anxious on it. 417 00:21:18,900 --> 00:21:23,000 I love that happened to me right before I went to residential and 418 00:21:23,000 --> 00:21:25,600 actually in treatment I like couldn't do coffee. 419 00:21:25,600 --> 00:21:29,000 It took a long time and then, after I dealt with anxiety and I 420 00:21:29,000 --> 00:21:31,900 learned the coping skills. All's then I could reintroduce 421 00:21:31,900 --> 00:21:33,900 it. And now in college I like crave 422 00:21:33,900 --> 00:21:36,200 the taste, like I love of vanilla latte, it's not 423 00:21:36,200 --> 00:21:38,300 Universal caffeine, like the idea of an energy. 424 00:21:38,300 --> 00:21:41,100 Come like, no, thank you. That sounds like the worst thing 425 00:21:41,100 --> 00:21:43,200 ever, hahahah. I remember when I was a 426 00:21:43,200 --> 00:21:46,700 teenager, oh my gosh, we could go to the store and get energy 427 00:21:46,700 --> 00:21:48,800 drinks and drink it, in the middle of the night. 428 00:21:48,800 --> 00:21:51,700 I was like crazy. What are we thinking, crazy? 429 00:21:51,700 --> 00:21:53,300 So there's a lot of things, being a teenager. 430 00:21:53,300 --> 00:21:56,200 There's a lot of exploration across a lot of different things 431 00:21:56,200 --> 00:22:01,200 substance use alcohol again. I wish someone told me like I 432 00:22:01,208 --> 00:22:03,800 don't know if it would have changed my behavior or not but 433 00:22:03,800 --> 00:22:07,500 alcohol is you're making an educated decision so you know 434 00:22:07,500 --> 00:22:10,800 exactly you're in Choice. You're like I know I am making 435 00:22:10,800 --> 00:22:13,100 this call. So alcohol actually Cuts your 436 00:22:13,100 --> 00:22:15,200 REM sleep. It really decreases. 437 00:22:15,200 --> 00:22:18,500 It it decreases the deep sleep. You're getting it will help you 438 00:22:18,500 --> 00:22:22,100 fall asleep because it's a sedative but it's going to 439 00:22:22,100 --> 00:22:26,600 drastically impact your sleep. Plus, of course, long-term use. 440 00:22:26,700 --> 00:22:29,700 We all know that's not ideal. Yeah, substance use as well. 441 00:22:29,900 --> 00:22:33,400 So cannabis any other drugs, like that's significantly gun 442 00:22:33,400 --> 00:22:36,300 impact, your sleep, and of course, mental health, in 443 00:22:36,300 --> 00:22:39,200 general, just with the chemical changes that go on. 444 00:22:39,900 --> 00:22:43,200 So understanding that making a choice around it. 445 00:22:43,200 --> 00:22:45,500 If you are going to drink alcohol, makes you drink water 446 00:22:45,500 --> 00:22:48,300 with it so that you're not falling asleep with too much 447 00:22:48,300 --> 00:22:52,100 alcohol in your system and food. Yeah, it's funny because you 448 00:22:52,100 --> 00:22:54,500 actually want to have an empty stomach when you fall asleep. 449 00:22:54,700 --> 00:22:57,000 Yeah. Yeah, which is but then also, 450 00:22:57,000 --> 00:22:59,300 when you're drinking at least, if you're drinking, you have 451 00:22:59,300 --> 00:23:02,200 food. And water and allow liar bodies 452 00:23:02,200 --> 00:23:05,300 just process through it. Binge drinking is not ideal. 453 00:23:05,600 --> 00:23:10,500 But again, I lived through my teens and I'm not things happen. 454 00:23:10,600 --> 00:23:12,900 Yeah. Especially like we forget that 455 00:23:13,400 --> 00:23:15,200 teens. You're still a teen when you're 456 00:23:15,200 --> 00:23:17,900 going to college and so as you actually people that are 457 00:23:17,900 --> 00:23:21,100 listening, you like still or not in adult, brain development 458 00:23:21,100 --> 00:23:23,200 stage. And so it's making sure, you 459 00:23:23,200 --> 00:23:27,800 know, the skills, you know, what you can do to make informed 460 00:23:27,800 --> 00:23:33,400 decisions and Not over correct, but do things to help your body 461 00:23:33,400 --> 00:23:36,400 recover and so get the best sleep. 462 00:23:36,400 --> 00:23:40,500 You can even when maybe there are other vulnerability factors. 463 00:23:41,000 --> 00:23:43,500 Yeah, and I think that's like just such a huge. 464 00:23:43,500 --> 00:23:47,900 I wish that I could have been more aware of how much sleep was 465 00:23:47,900 --> 00:23:49,700 impacted by. A lot of the choices that I 466 00:23:49,708 --> 00:23:53,800 made, because I struggled in my early 20s and I know my sister 467 00:23:53,800 --> 00:23:56,600 struggled when she was in high school, like she definitely 468 00:23:56,600 --> 00:24:00,100 thought there was something going on and it's just I think, 469 00:24:00,100 --> 00:24:04,000 when we look back at it, like I swam and our practices would at 470 00:24:04,000 --> 00:24:07,000 5:45 in the water in the morning. 471 00:24:07,500 --> 00:24:11,400 I was like, we're like the OG cold plunge, a and cancer. 472 00:24:12,800 --> 00:24:15,700 Then we had to go to school. And then I had to work after and 473 00:24:15,700 --> 00:24:18,700 it was just or we had some practice again, and it was just, 474 00:24:19,500 --> 00:24:23,400 I was like, okay, that would make sense a cumulatively over 475 00:24:23,400 --> 00:24:26,700 time that adds up. So yeah, it's just being aware 476 00:24:26,700 --> 00:24:29,500 and sometimes through awareness that's where we can make 477 00:24:29,500 --> 00:24:30,300 different. Isis. 478 00:24:31,400 --> 00:24:33,100 Okay. So going back to other things 479 00:24:33,100 --> 00:24:35,900 people can do during the day. What are your recommendations 480 00:24:35,900 --> 00:24:40,000 with regard to like movement and exercise movement? 481 00:24:40,000 --> 00:24:42,600 Do what fills you up? Like figure out what kind of 482 00:24:42,600 --> 00:24:44,300 exercise? What kind of movement you really 483 00:24:44,300 --> 00:24:47,400 like? And do that sometimes. 484 00:24:47,400 --> 00:24:50,400 Strength training can be really helpful for managing stress. 485 00:24:50,400 --> 00:24:53,500 Like I know for me, it's both regulating because I'm lifting 486 00:24:53,500 --> 00:24:56,600 heavy and so I work with a lot of autistic children, and we 487 00:24:56,600 --> 00:24:59,700 work with OTS and they talk about regulation and heavy. 488 00:24:59,800 --> 00:25:02,100 Lifting. And I was like, oh yeah, that's 489 00:25:02,100 --> 00:25:03,600 me. I feel so much better. 490 00:25:03,600 --> 00:25:08,400 If I've lifted something versus just doing cardio so mixing it 491 00:25:08,400 --> 00:25:12,400 up and whatever brings you Joy. Again, that's the key piece, not 492 00:25:12,400 --> 00:25:15,200 because you have to, but because you want to, hmm. 493 00:25:15,700 --> 00:25:19,500 And sometimes if you don't want to talk yourself into it and 494 00:25:19,500 --> 00:25:22,300 still do it anyway, just show up the hardest part is showing up. 495 00:25:22,500 --> 00:25:24,900 Yeah, and then it can be any time of day. 496 00:25:24,900 --> 00:25:29,400 Really, for me, when I was younger, I am now 32, so just 497 00:25:29,400 --> 00:25:31,900 over Listening, they're like, hey, what is she talking about? 498 00:25:32,200 --> 00:25:36,400 But when I was like younger 20s early 20s, I could get up and 499 00:25:36,400 --> 00:25:39,400 work out really early in the morning, my cortisol would get 500 00:25:39,400 --> 00:25:40,900 up high. I would have a lot of energy 501 00:25:40,900 --> 00:25:45,100 would be no problem. Now, I'm very much like later in 502 00:25:45,100 --> 00:25:47,200 the morning. I like to have a slow morning 503 00:25:47,200 --> 00:25:50,700 and then I find that I have more energy to work out and that just 504 00:25:50,700 --> 00:25:52,700 is what works for my body and my rhythm. 505 00:25:52,700 --> 00:25:56,800 And it's really kind of becoming in tune with that what works 506 00:25:56,800 --> 00:26:00,500 best for you going into the night routine, which It is huge, 507 00:26:00,500 --> 00:26:03,400 especially if you can kind of get into that cycle of rinsing 508 00:26:03,400 --> 00:26:07,400 and repeating and really like you were talking about 509 00:26:07,400 --> 00:26:11,000 solidifying, those behaviors. What are your recommendations 510 00:26:11,000 --> 00:26:13,600 with night routine? We talked about starting to wind 511 00:26:13,600 --> 00:26:18,100 down at 8 p.m. what are some things people can do to again 512 00:26:18,100 --> 00:26:20,400 increase the likelihood of falling asleep? 513 00:26:20,400 --> 00:26:23,700 More easily staying asleep? Whether it's we talked about 514 00:26:23,700 --> 00:26:27,900 appetite talked about movement, whether it's like reading versus 515 00:26:27,900 --> 00:26:31,000 watching a TV show. And supplements, all these 516 00:26:31,000 --> 00:26:33,000 different things that are thrown out there. 517 00:26:33,000 --> 00:26:37,900 What are your favorite tips that you recommend to patients and 518 00:26:37,900 --> 00:26:41,200 clients? So it's really finding a routine 519 00:26:41,200 --> 00:26:44,300 again that works for you so there's ever a one-size-fits-all 520 00:26:44,300 --> 00:26:47,600 when I talk with clients I ask them what do you enjoy? 521 00:26:47,600 --> 00:26:50,200 Like what are activities that are really coming for you that 522 00:26:50,200 --> 00:26:52,600 also you enjoy doing? That wouldn't be hard to 523 00:26:52,600 --> 00:26:55,900 introduce to your routine? Like, if someone has a hard time 524 00:26:55,900 --> 00:26:59,300 reading, I'm not going to settle be of the more stressed. 525 00:26:59,300 --> 00:27:01,000 Yeah. Definitely absolutely. 526 00:27:01,000 --> 00:27:03,200 But like what if they love listening to music? 527 00:27:03,200 --> 00:27:06,600 Then maybe we find music when it comes to the evening routine. 528 00:27:06,700 --> 00:27:09,500 You look at when you naturally fall asleep, / want to go to 529 00:27:09,500 --> 00:27:12,900 sleep and you plan kind of two hours before that. 530 00:27:13,100 --> 00:27:16,300 So you look at it from, okay, two hours before my melatonin 531 00:27:16,300 --> 00:27:19,100 needs about two hours to kind of start rising. 532 00:27:19,100 --> 00:27:21,700 And then it has like a steep incline near the end. 533 00:27:22,300 --> 00:27:25,200 So things like dimming the lights, so just changing your 534 00:27:25,200 --> 00:27:27,500 lighting, turn the overhead lights on. 535 00:27:27,600 --> 00:27:31,500 Keep the like sidelights. And Low light in general, 536 00:27:31,500 --> 00:27:34,500 Candlelight your best bet. But if you're in a dorm room, 537 00:27:34,500 --> 00:27:36,200 please don't light your dorm room. 538 00:27:36,200 --> 00:27:40,700 I am not making this up. Literally this morning / last 539 00:27:40,700 --> 00:27:41,800 night. Someone's lit. 540 00:27:41,800 --> 00:27:45,600 Their bet on fire in one of the dorms at pet, like, on purpose, 541 00:27:46,500 --> 00:27:49,100 I don't know. There was smoke coming out. 542 00:27:49,100 --> 00:27:51,700 The fire department was there and then they put, like, and 543 00:27:51,700 --> 00:27:55,200 burned singed mattress, and the middle of the Quad. 544 00:27:55,300 --> 00:27:59,300 I don't know show you a picture because like, this is just the 545 00:27:59,300 --> 00:28:01,200 most Insane thing I've ever seen. 546 00:28:01,200 --> 00:28:03,700 So here we have them looking at the smoke. 547 00:28:03,700 --> 00:28:08,900 Oh no. And then here is the mattress. 548 00:28:09,000 --> 00:28:11,000 Oh maybe someone wanted a new mattress. 549 00:28:11,300 --> 00:28:13,600 They wanted a new mattress or they were like pâté. 550 00:28:13,600 --> 00:28:16,400 Listen to this podcast in advance there like I heard use 551 00:28:16,400 --> 00:28:23,500 candles are flammable material percent but really what you want 552 00:28:23,500 --> 00:28:25,900 to do is just dim the lights, create an environment, that's 553 00:28:25,900 --> 00:28:29,000 really chill. And then like your last meal is 554 00:28:29,000 --> 00:28:31,000 around 2 hours. As before you fall asleep. 555 00:28:31,400 --> 00:28:34,800 Okay, so that way your stomach is somewhat empty, when you fall 556 00:28:34,800 --> 00:28:37,700 asleep, it's just important to be empty so that when you're 557 00:28:37,700 --> 00:28:41,100 sleeping, your gut has time to heal because we know a lot of 558 00:28:41,500 --> 00:28:43,600 issues. Also rise from gut issues, 559 00:28:43,800 --> 00:28:45,800 right? Like it's all interconnected. 560 00:28:46,100 --> 00:28:49,900 So allowing that time and it just helps, it's just a great 561 00:28:49,900 --> 00:28:53,200 way to set your. What are your thoughts on like 562 00:28:53,200 --> 00:28:54,400 tea and water? Before? 563 00:28:54,400 --> 00:28:58,200 Bad water is okay. But I mean I'm so guilty of this 564 00:28:58,200 --> 00:29:00,500 because if you give me a water bottle with Straw, I'll drink 565 00:29:00,500 --> 00:29:03,600 the whole thing 100%. Yeah, and so I have to be 566 00:29:03,600 --> 00:29:06,500 mindful like cake. You have a cup Nicole, you can 567 00:29:06,500 --> 00:29:10,100 sip on it, but if just knowing again, it's a choice. 568 00:29:10,200 --> 00:29:12,800 If I'm gonna drink that much water, I know I'll probably wake 569 00:29:12,800 --> 00:29:14,800 up and have to pee in the middle of the night. 570 00:29:14,900 --> 00:29:18,800 That's okay. T, I tried different teas, I 571 00:29:18,800 --> 00:29:21,700 always say caffeine free. Yeah no caffeine. 572 00:29:22,300 --> 00:29:26,400 There's some that will have valerian root or whatever your 573 00:29:26,400 --> 00:29:29,600 lavender. Yeah lavender chamomile again. 574 00:29:29,800 --> 00:29:32,600 This is how it impacts you. So for me, when I was drinking, 575 00:29:32,600 --> 00:29:35,900 those too close to bed, I definitely wake up to P because 576 00:29:35,900 --> 00:29:38,600 I feel like there's just something in it that my kidneys 577 00:29:38,600 --> 00:29:41,300 are obviously trying to process. Like he's like a diuretic. 578 00:29:41,300 --> 00:29:43,200 It's going to make things. Move faster. 579 00:29:43,200 --> 00:29:47,100 Yeah, so it's just noticing like how's my body responding, do I. 580 00:29:47,100 --> 00:29:52,000 It's all about Nest, not necessarily what but when 100%. 581 00:29:52,000 --> 00:29:54,200 So you can just suggest that, that's pretty easy. 582 00:29:54,600 --> 00:29:57,100 Limiting your water. So try not to chug too much 583 00:29:57,100 --> 00:29:59,400 water before bed, but it's also not great to go to bed. 584 00:29:59,400 --> 00:30:01,400 Super thirsty. And keeping water next to your 585 00:30:01,400 --> 00:30:03,800 bed because it's normal to wake up thirsty. 586 00:30:04,000 --> 00:30:06,500 And then when you wake up, drink a ton of water because you're 587 00:30:06,500 --> 00:30:09,400 pretty dehydrated after asleep on that. 588 00:30:09,700 --> 00:30:12,800 And then what else do you see around an hour? 589 00:30:12,800 --> 00:30:18,800 I suggest. Letting the scrolling stop and 590 00:30:18,800 --> 00:30:22,000 the phone an hour before you want to be asleep. 591 00:30:22,100 --> 00:30:23,900 So let's say you want to be asleep at 11:30. 592 00:30:24,400 --> 00:30:29,000 Okay, I'm gonna put my phone away at around 10:30 and then 593 00:30:29,000 --> 00:30:32,700 slowly build some distance around it again. 594 00:30:32,700 --> 00:30:34,600 I'm 32, I don't know what I would have done. 595 00:30:34,600 --> 00:30:36,500 I didn't we didn't have phones like this. 596 00:30:36,700 --> 00:30:39,600 When I was a teenager, when your teen, your brain is really 597 00:30:39,600 --> 00:30:43,000 susceptible to all of these pieces and all the things that 598 00:30:43,000 --> 00:30:45,000 dopamine that comes through all the fun things that are 599 00:30:45,000 --> 00:30:48,200 happening. I mean online Tick-Tock I have 600 00:30:48,200 --> 00:30:50,900 never been on a more addictive app, I could not keep it. 601 00:30:51,400 --> 00:30:53,800 Yeah because I found myself in it for two hours and I didn't 602 00:30:53,800 --> 00:30:57,500 even know it's crazy. I was like, this is wild 603 00:30:57,900 --> 00:30:59,700 Instagram. I'm not as addicted. 604 00:30:59,700 --> 00:31:02,200 I feel it because it's mostly work related, but I could, if I 605 00:31:02,200 --> 00:31:04,700 went on a real scrolling, I would get there. 606 00:31:04,900 --> 00:31:08,400 But the thing about scrolling and more active screen use. 607 00:31:08,400 --> 00:31:13,100 So, video games and all of that, it can really increase just the 608 00:31:13,100 --> 00:31:18,000 activation of your brain and So really, just doing more passive 609 00:31:18,000 --> 00:31:21,200 TV, like passive screen use is better. 610 00:31:21,200 --> 00:31:25,400 So watching Netflix on low blue light, something like that, to 611 00:31:25,400 --> 00:31:28,400 just chill out. Yeah, best-case scenario. 612 00:31:29,300 --> 00:31:32,900 Grab something like a book, grab something you can listen to 613 00:31:33,200 --> 00:31:36,100 maybe your drawing and maybe like to draw maybe like to do a 614 00:31:36,100 --> 00:31:38,100 crossword. Maybe like to do just something 615 00:31:38,100 --> 00:31:42,700 else that's not screen related. When I work with teens, there's 616 00:31:42,700 --> 00:31:48,100 a huge component around. Use and the motivation to be 617 00:31:48,100 --> 00:31:49,600 connected. Yeah. 618 00:31:49,800 --> 00:31:54,800 Socially with others and well, we just got home. 619 00:31:54,800 --> 00:31:56,200 I don't know. We're not really throw it. 620 00:31:56,200 --> 00:31:58,700 I still feel like there's things going on, but through the 621 00:31:58,700 --> 00:32:02,500 pandemic like we really were connected all through online we 622 00:32:02,500 --> 00:32:04,000 had to be. Yeah. 623 00:32:04,100 --> 00:32:07,500 But I think for teens like that's just extra because peers 624 00:32:07,500 --> 00:32:09,900 are so much more important at that time. 625 00:32:10,300 --> 00:32:13,400 So being mindful of that like I'm always mindful when working 626 00:32:13,400 --> 00:32:15,000 with teenagers around, how can we build? 627 00:32:15,100 --> 00:32:18,500 Build more connection during the day during different hours, so 628 00:32:18,500 --> 00:32:21,400 that the motivation to stay connected online really late 629 00:32:21,400 --> 00:32:24,600 into the evening. Early mornings goes down, I love 630 00:32:24,600 --> 00:32:28,500 that and I think that when I was in middle school, high school, 631 00:32:28,500 --> 00:32:31,900 that really was a huge factor. And what was keeping me up was 632 00:32:31,900 --> 00:32:35,900 talking to friends FaceTiming. And so I think that exactly what 633 00:32:35,900 --> 00:32:37,400 you said, what did you say? Yeah. 634 00:32:37,400 --> 00:32:38,800 It's not about what it's about when. 635 00:32:38,800 --> 00:32:42,300 Yes, that was that, I love that. And I think that's so true and 636 00:32:42,300 --> 00:32:45,000 especially if you're like, oh my gosh, I'm scrolling on ticked. 637 00:32:45,200 --> 00:32:48,600 Octo late at night like I I still want to use tick tock, 638 00:32:48,600 --> 00:32:51,900 okay, do it earlier in the day or I'm catching up on all my 639 00:32:51,900 --> 00:32:53,700 favorite TV shows at night. Okay. 640 00:32:53,700 --> 00:32:56,100 Let's move this earlier and maybe you take a homework break 641 00:32:56,100 --> 00:32:57,900 and do that so I love those types. 642 00:32:57,900 --> 00:33:01,700 I think that's so helpful. Talking about the morning 643 00:33:01,700 --> 00:33:06,200 routine. What are your best practices 644 00:33:06,200 --> 00:33:09,800 recommendations? We talked about coffee and once 645 00:33:09,800 --> 00:33:13,700 you're actually awake but with regard to like alarms and 646 00:33:13,700 --> 00:33:17,300 snoozing and And all of those kinds of things. 647 00:33:17,300 --> 00:33:19,800 How do you recommend that? People wake up for the day 648 00:33:19,800 --> 00:33:21,900 especially if that's what they're struggling with, which I 649 00:33:21,900 --> 00:33:24,300 think is a huge thing with depression and anxiety is like 650 00:33:24,300 --> 00:33:27,000 not wanting to get out of bed and struggling with that 651 00:33:27,000 --> 00:33:30,400 motivation and even physically having the energy so advice 652 00:33:30,400 --> 00:33:33,300 there. Yeah, so when I look at that, 653 00:33:33,300 --> 00:33:36,900 I'm going to use like a personal example because I'm guilty of 654 00:33:36,900 --> 00:33:41,400 this too and so I evaluate myself as well for waking up in 655 00:33:41,400 --> 00:33:45,000 the morning. Snoozing can be a couple things. 656 00:33:45,200 --> 00:33:50,500 So like what is it about today that I'm not excited about what 657 00:33:50,500 --> 00:33:53,700 about today is causing me a little bit like I'm not ready to 658 00:33:53,700 --> 00:33:55,500 jump out of bed and get my day started. 659 00:33:55,900 --> 00:33:58,400 Like if you asked me to get up at 4 a.m. to go on a vacation, 660 00:33:58,400 --> 00:34:00,600 I'm up. And I am a morning person. 661 00:34:02,000 --> 00:34:03,800 Yeah. But or if sometimes on the 662 00:34:03,800 --> 00:34:06,500 weekends, I will get up early on the weekends because I just love 663 00:34:06,500 --> 00:34:08,800 having days where I have no responsibilities. 664 00:34:09,600 --> 00:34:12,300 And so it's looking at that sometimes for teenagers. 665 00:34:12,300 --> 00:34:16,000 I look at that if we've tried everything else or adults, it's 666 00:34:16,000 --> 00:34:17,400 looking at it from a different lens. 667 00:34:17,400 --> 00:34:20,500 So, like I talked about the beginning connection fun, 668 00:34:20,500 --> 00:34:23,699 purpose in our days that really lifts us up. 669 00:34:24,699 --> 00:34:29,500 However, we're all guilty of a snooze button and it starts like 670 00:34:29,500 --> 00:34:31,199 I am too. And so that's why I try to teach 671 00:34:31,199 --> 00:34:32,699 myself. Like I get myself sometimes a 672 00:34:32,699 --> 00:34:35,699 new clock and I just don't teach myself how to snooze it. 673 00:34:36,000 --> 00:34:39,400 I love that because sometimes, if I learn how to snooze, And 674 00:34:40,000 --> 00:34:42,500 I'm like, I will hit it. It's just an automatic. 675 00:34:42,600 --> 00:34:46,400 It's a conditioned response. Yeah, so some suggestions that 676 00:34:46,400 --> 00:34:49,699 I've used on my own is I have the light clock. 677 00:34:50,100 --> 00:34:54,100 So the sunlight one. I don't know if you have one, I 678 00:34:54,100 --> 00:34:55,900 don't but I've seen all over Tick-Tock. 679 00:34:55,900 --> 00:34:58,000 It's on my Amazon. I'm like doing anything this. 680 00:34:58,100 --> 00:35:00,900 I just got the cheaper one like the 45 dollar can. 681 00:35:00,900 --> 00:35:04,900 Yeah one not the 250 Phillips, want him back great. 682 00:35:05,100 --> 00:35:09,800 Yeah but I just got the Cheapo one and it does seem to You like 683 00:35:09,800 --> 00:35:11,500 it. The light will help bring you 684 00:35:11,500 --> 00:35:15,300 out of the deep deep sleep. Okay which is this sleep. 685 00:35:15,300 --> 00:35:18,100 That's really hard to wake up from like you're so groggy. 686 00:35:18,100 --> 00:35:21,600 You actually probably don't even hear your alarm sometimes so the 687 00:35:21,600 --> 00:35:23,800 light is helpful. I usually set it for 20-30 688 00:35:23,800 --> 00:35:27,700 minutes, it goes from red to like bright and at least now I'm 689 00:35:27,700 --> 00:35:31,000 a bit more consciously snoozing. So what I've accidentally 690 00:35:31,000 --> 00:35:33,500 condition myself and this is where like the behavior analysis 691 00:35:33,500 --> 00:35:37,900 portion nerding out comes in is that I hear the sound. 692 00:35:38,200 --> 00:35:39,800 I click the snooze. News. 693 00:35:40,000 --> 00:35:41,800 Hmm. And I go back to sleep. 694 00:35:41,800 --> 00:35:44,600 So now I have like reinforced that entire Behavior pattern. 695 00:35:44,600 --> 00:35:46,600 So I need to just change the sound. 696 00:35:46,900 --> 00:35:50,400 Yeah, and reteach myself. Don't sneeze it. 697 00:35:50,700 --> 00:35:53,500 Sometimes I have to pep talk before the night before as well. 698 00:35:53,800 --> 00:35:55,500 Don't be like that. I'm gonna do that. 699 00:35:55,500 --> 00:35:57,500 I'm a big snoozer. So I'm going to change my 700 00:35:57,500 --> 00:36:00,400 ringtone. Yeah, because it's a very 701 00:36:00,400 --> 00:36:02,500 conditioned response. I'm reading something like seven 702 00:36:02,500 --> 00:36:03,900 times a day. Thanks, please? 703 00:36:04,200 --> 00:36:06,600 Yeah, yes. I know when it gets that bad, my 704 00:36:06,600 --> 00:36:08,000 husband. He's just like, I don't 705 00:36:08,000 --> 00:36:09,800 understand. Yeah. 706 00:36:09,800 --> 00:36:12,300 Why am I dog? Also he's like what are we 707 00:36:12,300 --> 00:36:14,500 doing? You're supposed to get up. 708 00:36:14,800 --> 00:36:15,500 I think. Yeah. 709 00:36:15,500 --> 00:36:17,200 Yeah. Pass on that one. 710 00:36:17,200 --> 00:36:19,100 Yeah, exactly. Oh my goodness. 711 00:36:19,100 --> 00:36:21,800 Okay. If there are any sleep myths 712 00:36:21,800 --> 00:36:25,100 that you feel are important to debunk that you hear from 713 00:36:25,100 --> 00:36:28,200 clients, or you see floating around online that you're like, 714 00:36:28,200 --> 00:36:32,100 this is so inaccurate. And if this was corrected, 715 00:36:32,100 --> 00:36:34,900 people have such a better understanding of their sleep. 716 00:36:34,900 --> 00:36:39,200 Oh my gosh, sleep Miss, I think the hours of sleep everyone. 717 00:36:39,300 --> 00:36:43,100 So focused on the hours, but it's really about the quality 718 00:36:43,200 --> 00:36:45,500 that you're getting. So if you could get 10 hours of 719 00:36:45,500 --> 00:36:47,700 sleep, but that could be over 14 hours. 720 00:36:48,100 --> 00:36:51,200 Yeah, and you've had brakes and so it's just not the same, I 721 00:36:51,200 --> 00:36:53,500 think. Also the people who say they can 722 00:36:53,500 --> 00:36:57,100 survive on four hours of sleep. Yeah, I'll tell you that right 723 00:36:57,100 --> 00:36:58,200 now. I don't even think there's a 724 00:36:58,200 --> 00:37:00,300 percentage. Who could it's really five hours 725 00:37:00,300 --> 00:37:03,400 plus around that? I've already missed that, you've 726 00:37:03,400 --> 00:37:05,600 heard that you're coming. Top of mind for you. 727 00:37:05,900 --> 00:37:08,600 I mean, there's that whole strange schedule where you do 728 00:37:08,600 --> 00:37:12,100 like the Ro bursts of sleep throughout the day. 729 00:37:12,700 --> 00:37:16,100 There's so many different ones like caffeine would impact your 730 00:37:16,100 --> 00:37:18,700 sleep at all. You know, that's not true. 731 00:37:19,600 --> 00:37:22,200 I've heard of some people talk about like biphasic sleep. 732 00:37:22,200 --> 00:37:24,800 So like we're supposed to, you know, have shorter sleeps at 733 00:37:24,800 --> 00:37:28,200 night and naps during the day. I mean there's some interesting 734 00:37:28,200 --> 00:37:32,400 research from like I think it's Italy and Spain like they do 735 00:37:32,400 --> 00:37:34,600 siestas right? So they always closed down in 736 00:37:34,600 --> 00:37:38,700 the afternoon for a nap and then they work later into the evening 737 00:37:38,800 --> 00:37:41,300 and and eat later and eat differently. 738 00:37:41,300 --> 00:37:44,200 And they are one of the most healthiest, like some of them 739 00:37:44,200 --> 00:37:46,400 are quite healthy. And there's, I think a city and 740 00:37:46,600 --> 00:37:49,800 they are trying to remember Italy, they live really long 741 00:37:49,800 --> 00:37:52,400 because they are prioritizing sleep, they prioritize their 742 00:37:52,400 --> 00:37:55,200 days around their sleep. I love that. 743 00:37:55,200 --> 00:37:57,300 I should move there. That feels like a good fit for 744 00:37:57,300 --> 00:37:59,200 me. I know, I feel like and yeah, 745 00:37:59,200 --> 00:38:02,300 there is own app. So I've naps getting some people 746 00:38:02,300 --> 00:38:04,900 say naps aren't great, but naps for teenagers. 747 00:38:04,900 --> 00:38:08,700 Naps for students, it's a great hack for studying. 748 00:38:09,000 --> 00:38:12,500 Yeah, I love napping in college. Yeah, it's like a problem 749 00:38:12,500 --> 00:38:16,700 because in college it's so easy to nap and I know as soon as you 750 00:38:16,700 --> 00:38:19,700 start working or in about what happened in Minot period between 751 00:38:19,700 --> 00:38:22,100 my classes that I only have like two a day. 752 00:38:22,200 --> 00:38:25,000 Yeah exactly. For the nap sometimes. 753 00:38:25,000 --> 00:38:27,300 It's because you're learning so much and when you go and you 754 00:38:27,300 --> 00:38:30,300 learn, sometimes you just need a nap to process it all. 755 00:38:30,300 --> 00:38:33,700 I don't know about you but when I studied, I would have a nap 756 00:38:33,700 --> 00:38:36,700 after and I would actually get the material so much better 757 00:38:37,000 --> 00:38:40,800 100%, 100% tip. Hot tip for the students. 758 00:38:40,800 --> 00:38:43,400 Yes, I love it. If there was one thing people 759 00:38:43,400 --> 00:38:46,600 could do to start almost healing their sleep if they're like, 760 00:38:46,600 --> 00:38:49,200 this is a disaster and falling asleep. 761 00:38:49,200 --> 00:38:51,200 So late there in that vicious cycle. 762 00:38:51,200 --> 00:38:53,500 They're like napping. And then it's just more 763 00:38:53,500 --> 00:38:56,500 challenging to fall asleep. Where do they start? 764 00:38:56,500 --> 00:39:00,800 What is the best place to begin to address that? 765 00:39:01,000 --> 00:39:03,700 Because we put so many suggestions out there. 766 00:39:03,700 --> 00:39:06,000 And obviously if you try and do all of them at once, you're 767 00:39:06,008 --> 00:39:08,200 going to get overwhelmed, you're going to go back to what you 768 00:39:08,200 --> 00:39:10,600 were already doing them. Solidified pattern. 769 00:39:11,000 --> 00:39:14,900 So, what's the best way to start healing your sleep, that will 770 00:39:14,900 --> 00:39:17,700 have a significant impact and kind of like Chain Reaction, 771 00:39:17,700 --> 00:39:22,800 everything else I think. And from what I've learned is 772 00:39:22,800 --> 00:39:25,000 that sleep is not something we can control. 773 00:39:25,300 --> 00:39:26,400 Yeah? Right. 774 00:39:26,400 --> 00:39:30,700 It's something that our body naturally does learning how to 775 00:39:31,000 --> 00:39:35,900 rest, and relax outside of sleep time where there's no pressure 776 00:39:35,900 --> 00:39:39,100 to actually get to sleep. Could be a great first step. 777 00:39:39,400 --> 00:39:42,800 So, engaging in mindfulness, and we didn't really touch on that 778 00:39:42,800 --> 00:39:47,700 too much, but it's a great for a strategy to just teach yourself 779 00:39:47,700 --> 00:39:52,100 how to close your eyes, how to be present, and how to just 780 00:39:52,100 --> 00:39:56,200 allow your thoughts, and just notice your body and be and you 781 00:39:56,200 --> 00:39:59,100 actually might drift off. Yeah, if you do that long 782 00:39:59,100 --> 00:40:02,200 enough, because that's the action, that's the behavior of 783 00:40:02,200 --> 00:40:06,300 falling asleep, when we can practice that outside of the 784 00:40:06,300 --> 00:40:10,000 pressure of nighttime, then when we get to bed, We've kind of set 785 00:40:10,000 --> 00:40:11,600 ourselves up maybe your evening routine. 786 00:40:11,600 --> 00:40:14,800 Maybe put your phone away a little bit earlier that won't be 787 00:40:14,800 --> 00:40:18,800 so scary. Won't be so hard and it just has 788 00:40:18,800 --> 00:40:21,400 great benefits all around a hundred percent. 789 00:40:21,400 --> 00:40:24,700 Yeah, I love that. Well, if people want to continue 790 00:40:24,700 --> 00:40:27,500 to follow along with you consume your content. 791 00:40:27,500 --> 00:40:30,500 Keep getting all the sleep tips or work with you. 792 00:40:30,500 --> 00:40:34,200 Where can they find you? Yeah, I'm on Instagram at your 793 00:40:34,200 --> 00:40:37,100 behavior gal and behavior is spelled with a u because I'm 794 00:40:37,100 --> 00:40:40,700 Canadian and And yeah, I have the website. 795 00:40:40,700 --> 00:40:43,200 Same thing w. We got your behavior goal.com 796 00:40:43,200 --> 00:40:45,500 and I'm sure you'll link that below. 797 00:40:45,600 --> 00:40:50,000 Yeah, and I offer Discovery calls so if you're just not sure 798 00:40:50,700 --> 00:40:54,100 where to start and you want someone to Just Bounce Off where 799 00:40:54,100 --> 00:40:56,900 your sleeps at and just hear some suggestions. 800 00:40:57,200 --> 00:40:58,900 Yeah. They can book directly with me. 801 00:40:58,900 --> 00:41:01,000 15 minutes. We'll get right to it. 802 00:41:01,500 --> 00:41:03,300 I love it. Maybe I'll do that after the 803 00:41:03,300 --> 00:41:07,400 meal in my sleep. Yeah, thank you so much for 804 00:41:07,400 --> 00:41:09,200 joining me today. I'm so glad we got to do this. 805 00:41:09,400 --> 00:41:12,000 This was so helpful for me. I know it'll be so helpful for 806 00:41:12,000 --> 00:41:14,400 so many listeners. Thank you so much Sadie. 807 00:41:14,800 --> 00:41:17,400 Thank you so much for listening to this week's episode of she 808 00:41:17,400 --> 00:41:19,300 persisted. If you enjoyed, make sure to 809 00:41:19,300 --> 00:41:20,900 share with a friend or family member. 810 00:41:20,900 --> 00:41:24,100 It really helps out the podcast and if you haven't already leave 811 00:41:24,100 --> 00:41:27,500 a review on Apple podcast or Spotify you can also make sure 812 00:41:27,500 --> 00:41:30,400 to follow along at at she persisted podcast on both 813 00:41:30,400 --> 00:41:33,100 Instagram and Tick-Tock and check out all the bonus 814 00:41:33,100 --> 00:41:36,000 resources content and information on my website. 815 00:41:36,000 --> 00:41:39,200 She persisted podcast.com, thanks for supporting. 816 00:41:39,300 --> 00:41:41,300 Keep persisting and I'll see you next week. 817 00:41:39,300 --> 00:41:41,300 Keep persisting and I'll see you next week.