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Speaker 1: beds with our laptops, we're sleeping on the couch where

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Speaker 1: you're meant to be watching TV. You're eating in your

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Speaker 1: bed too, So the energy of our spaces get so

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Speaker 1: modled and mixed up that then when we get into

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Speaker 1: our beds to sleep, our mind and body don't know

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Speaker 1: how to react because they're used to eating there, They're

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Speaker 1: used to watching TV there, they're used to working there.

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Speaker 1: There's so many different energies and mindsets that you're experiencing. Hey, everyone,

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Speaker 1: welcome back to on Purpose. Thank you so much for

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Speaker 1: being here to listen, learn and grow. I want to

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Speaker 1: take a moment because I've been thinking about this a lot.

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Speaker 1: I have no idea how to thank you, and I

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Speaker 1: want you to know just how deeply grateful I am

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Speaker 1: and appreciative I am of each and every one of you.

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Speaker 1: I can't believe that I got to meet nearly one

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Speaker 1: hundred thousand of you this year while I was traveling

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Speaker 1: on my tour. It's insane to see how much your

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Speaker 1: love and support for me continues over the years. And

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Speaker 1: I want you to know that I deeply, deeply, deeply

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Speaker 1: hope that the work I'm putting out is having an

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Speaker 1: impact on your life and having an impact on your

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Speaker 1: relationships to the people you love, to the people you

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Speaker 1: work with, your careers. Your purpose and on purpose is

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Speaker 1: always going to be here to serve you and be

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Speaker 1: here to help you. And today's episode is all about

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Speaker 1: eight strategies for deeper sleep and boosting your energy all day.

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Speaker 1: How many of you, be honest, know that you want

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Speaker 1: to get better, deeper quality sleep. I have spent months

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Speaker 1: of my life in certain parts, getting really poor sleep,

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Speaker 1: and I've found that it completely drains me of energy

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Speaker 1: throughout the day. You could be eating right, you could

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Speaker 1: be working out, you could be doing everything, but when

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Speaker 1: you're not getting good sleep, it can feel like you're

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Speaker 1: pulling your body, pushing your body all day long. And

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Speaker 1: I know some of you can resonate and relate to that.

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Speaker 1: And how can we boost our energy through that healthy sleep?

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Speaker 1: How does that healthy sleep transfer into having more energy

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Speaker 1: for the things we love, the people we love, and

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Speaker 1: what we want to do throughout our days. So I'm

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Speaker 1: going to share with you these eight strategies. I've done

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Speaker 1: a lot of research online, so I'll be sharing with

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Speaker 1: you articles that I'm referencing. A lot of this will

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Speaker 1: be reading from really great sources that I've learned from

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Speaker 1: for this topic, because I wanted to give you the

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Speaker 1: headline or the billboard of the point that I want

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Speaker 1: you to practice, but I wanted to give you the

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Speaker 1: science behind it as well, So I'll be quoting a

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Speaker 1: lot of sources and a lot of articles which I

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Speaker 1: hope you can check out as well if you want

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Speaker 1: to really do a deep dive. And I've always found

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Speaker 1: that the science is important because it's important for you

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Speaker 1: to understand why you do what you do. When you

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Speaker 1: recognize what the benefits are by doing something so specifically,

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Speaker 1: it motivates you further. It inspires you further to actually

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Speaker 1: activate and practice and apply to that degree. The first

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Speaker 1: one I want to share is one of the themes

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Speaker 1: that I learned during my time in the monastery, and

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Speaker 1: it's location has energy. Time has memory. Location has energy.

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Speaker 1: Time has memory. When you do something in the same

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Speaker 1: place every day, it becomes easier. When you do something

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Speaker 1: at the same time every day, it becomes easier because

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Speaker 1: time has memory. Your body is used to that experience

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Speaker 1: and so it gets conditioned to know what to expect

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Speaker 1: and to be ready for it. When you do something

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Speaker 1: in the same space every day, that space starts to

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Speaker 1: embody that energy. Now, the challenge today is we work

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Speaker 1: where we're meant to sleep, we eat where we're meant

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Speaker 1: to work, and we sleep where we're meant to eat. Right,

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Speaker 1: it's almost like everything's muddled. Right. We're working from our

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Speaker 1: beds with our laptops, we're sleeping on the couch where

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Speaker 1: you're meant to be watching TV. You're eating in your

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Speaker 1: bed too, So the energy of our spaces get so

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Speaker 1: muddled and mixed up that then when we get into

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Speaker 1: our beds to sleep, our mind and body don't know

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Speaker 1: how to react because they're used to eating there, they're

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Speaker 1: used to watching TV there, they're used to working there.

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Speaker 1: There's so many different energies and mindsets that you're experiencing.

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Speaker 1: Let's talk a little bit about this. How can we

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Speaker 1: make our bedroom a sacred place, a sanctuary for healthy sleep.

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Speaker 1: How do we control the use of technology in there?

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Speaker 1: How do we make sure that we're not using it

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Speaker 1: for our other things? First of all, and I really

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Speaker 1: mean this, and I know this might be hard, but

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Speaker 1: I mean it, Try and take your TV out of

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Speaker 1: your bedroom. And you may say, Jay, I love watching

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Speaker 1: TV before I go to bed. If you really to

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Speaker 1: do that, use your laptop, but take your TV out

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Speaker 1: of your bedrooms so that you are not using your

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Speaker 1: bedroom as a space of just being wired into something.

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Speaker 1: And I know it's a lot to ask. I know

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Speaker 1: you're like, Jay, come on, start with something easier. But

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Speaker 1: if you want to get deep asleep, you want to

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Speaker 1: be in a place where it's not easy to consume

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Speaker 1: content that a could be giving you anxiety. A lot

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Speaker 1: of people say to me, Jeffel anxiety, And one of

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Speaker 1: the first questions I asked him is what did you

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Speaker 1: watch last night? Chances are you watch something that was

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Speaker 1: keeping you on edge. It's giving you what I call

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Speaker 1: Cliffhanger chemicals, that anxiety of what's going to happen next?

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Speaker 1: What about that character? Are they gonna where are they

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Speaker 1: gonna make it, what's gonna happen? Like that energy before

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Speaker 1: you go to sleep doesn't really help you. Another thing

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Speaker 1: that's really really important about location is if you're eating

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Speaker 1: in bed too. When you're eating too close to bedtime,

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Speaker 1: you're then having to digest that instead of using that

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Speaker 1: energy to be restorative. So the same energy that would

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Speaker 1: be refueling, renewing, restoring is now being used to digest food.

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Speaker 1: And that's why using your bed as just a place

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Speaker 1: to sleep and rest and relax and maintaining it that

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Speaker 1: way creates a sort of sanctuary, that's the word for

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Speaker 1: your body and mind. So I want you to give

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Speaker 1: that a go now number two, as part of your

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Speaker 1: morning routine. I'm not diving in a morning routine, but

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Speaker 1: I want to give you something because your sleep is

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Speaker 1: impacted by how you live when you're awake. I think

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Speaker 1: we think of sleep as like I need to improve

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Speaker 1: my sleep, I need to be better when I sleep.

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Speaker 1: And wait a minute, you can't even control that, but

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Speaker 1: maybe you can control how you start your day. Now.

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Speaker 1: One of the things that's really important, and I'm taking

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Speaker 1: this from some research that talks about the need to

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Speaker 1: drink warm water first thing in the morning. Of course,

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Speaker 1: it helps you hydrate and when we lose fluids during

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Speaker 1: our nighttime and while we're asleep, drinking a cup of

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Speaker 1: warm water when you wake up starts replenishing those fluids.

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Speaker 1: This is the big one that I came across from

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Speaker 1: Iravada about how drinking warm water can help you start

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Speaker 1: breaking down certain foods, and it kicks off your digestive

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Speaker 1: process in the morning. So if you've woken up bloated,

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Speaker 1: if you've woken up feeling like you haven't digested your

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Speaker 1: night meal well, or if you're just feeling some discomfort,

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Speaker 1: a slowly drunk glass of warm water right slowly can

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Speaker 1: clear out the waste, clear out the toxins, and that's

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Speaker 1: one of the biggest ones. Drinking warm water naturally raises

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Speaker 1: your internal body temperature, which then helps you sweat, and

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Speaker 1: which is one of your body's ways to reduce those toxins.

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Speaker 1: So warm, not hot, just warm water. Allowing that to

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Speaker 1: be part of your morning routine will help you feel

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Speaker 1: flushed out, which means when you get into bed, you're

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Speaker 1: again not carrying that throughout the day. You're letting that go.

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Speaker 1: The third thing I want to talk to you about,

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Speaker 1: which is often an overlooked part of a sleep routine,

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Speaker 1: is temperature. And this is research from the Sleep Foundation Online.

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Speaker 1: They have an amazing website with great resources. Highly recommend

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Speaker 1: you check them out. And so your core body temperature.

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Speaker 1: The National Library of Medicine Biotech Information says that it

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Speaker 1: generally hovers around ninety eight point six degrees fahrenheit, right,

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Speaker 1: which is thirty seven degrees celsius, but fluctuates by about

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Speaker 1: two degrees fahrenheit. Now, the drop in temperature starts about

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Speaker 1: two hours before you go to sleep, coinciding with the

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Speaker 1: release of the sleep hormone melatonin. During sleep, body temperature

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Speaker 1: continues to fall, reaching a low point in the early morning,

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Speaker 1: and then gradually warming up as the morning progresses. Lowering

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Speaker 1: the thermostat at night can work in tandem with these

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Speaker 1: natural temperature fluctuations, signaling to the body that bedtime is approaching. Right,

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Speaker 1: So two hours before you go to bed, if you

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Speaker 1: lower the thermostat to in between whatever, you feel comfortable.

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Speaker 1: But I'd say between sixty to seventy fahrenheit, right, Like,

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Speaker 1: that's what you want to aim between. Some people say

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Speaker 1: sixty three is optimal, some people say sixty five. I

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Speaker 1: think sixty is quite cold for me. I personally like

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Speaker 1: sixty seven. And so you're finding that sweet spot for

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Speaker 1: you by testing it out. Don't start are going too cold, right.

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Speaker 1: I don't want you to go to sixty immediately you

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Speaker 1: will freeze. But you're trying to match your body's journey

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Speaker 1: with what's around you, and especially if you started two

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Speaker 1: hours before, it starts preparing your body. A lot of

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Speaker 1: us feel we have to be cozy, we have to

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Speaker 1: be warm, and hey, you can still have an amazing duvet,

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Speaker 1: you can still tuck yourself in, whatever you want to do.

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Speaker 1: You can wear pajamas, knock yourself out. But the goal

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Speaker 1: is you want to make sure that the room is

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Speaker 1: in that space. Right. You don't have to feel cold,

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Speaker 1: you can tuck yourself in, but you want the room

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Speaker 1: to have that environment to prepare you for sleep. Now,

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Speaker 1: what I loved about what Sleep Foundation went on to

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Speaker 1: talk about is what happens when your bedroom's too hot.

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Speaker 1: So this is for all of you are listening to me,

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Speaker 1: going jay, I am never making my room sixty five

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Speaker 1: degrees right. I know some of you listen to me

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Speaker 1: right now, going Jay, You're crazy. This is never going

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Speaker 1: to happen. So Sleep Foundation says warmer temperatures can cause

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Speaker 1: discomfort and restlessness, and anyone who has slept in a

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Speaker 1: stuffy bedroom knows what that feels like. Right now. A

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Speaker 1: bedroom that is too warm can interfere with the body's

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Speaker 1: thermoregulation abilities and cause fatigue. I realized this when I

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Speaker 1: lived in New York. Often, obviously, it would get really cold,

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Speaker 1: and I would put the heat up so much that

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Speaker 1: I would wake up feeling dehydrated, and I would wake

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Speaker 1: up feeling more tired. And often a person who's tired

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Speaker 1: will feel physically and mentally tired but unable to fall asleep.

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Speaker 1: And I'm sure you can relate to that. Now. Sleep

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Speaker 1: Foundation goes on to say body temperatures also affect sleep

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Speaker 1: quality and the time spent in different sleep stages. A

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Speaker 1: higher core body temperature has been associated with a decrease

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Speaker 1: in restorative slow wave sleep. So I really want you

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Speaker 1: to be mindful of the temperature in your room. I

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Speaker 1: really want you to be thoughtful about the temperature in

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Speaker 1: your room because it can have so many big impacts

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Speaker 1: through something that seems so small and excessively hot. Ambient

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Speaker 1: temperatures also appear to lessen the time spent in rem sleep,

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Speaker 1: which is that deep sleep that we're trying to get into,

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Speaker 1: and of course your body can't access it if the

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Speaker 1: room is too hot. This segment about sleep rituals is

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Speaker 1: brought to you by dream Cloud Sleep, the world's most

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Speaker 1: affordable luxury mattress did you know that the quality of

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Speaker 1: your sleep directly impacts your overall health and happiness. That's

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Speaker 1: where a sleep ritual comes into play. By establishing a

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Speaker 1: soothing pre sleep routine, you signal your body that it's

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Speaker 1: time to wind down, promoting a smoother transition to dreamland

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Speaker 1: and ensuring you wake up each morning feeling fully restored

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Speaker 1: and eager to embrace the day ahead. But are you

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Speaker 1: finding it hard to switch off after a hectic day?

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Speaker 1: If you do, try some of these tips before lying down,

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Speaker 1: take a moment to unwind with calming practices that will

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Speaker 1: help you sleep better. Try deep breathing exercises, meditation, or

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Speaker 1: gentle stretching to relax your mind and body. A hot

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Speaker 1: bath or a cup of verbal tea can also do

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Speaker 1: wonders in preparing you for a tranquil night's sleep. Another

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Speaker 1: factor that can affect your sleep quality is the mattress

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Speaker 1: that you're using. Having a good mattress can give you

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Speaker 1: the proper comfort and support, which means you can sleep

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Speaker 1: deeply and wake up feeling refreshed, which is essential for

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Speaker 1: your overall health, reducing pain and feeling your best. With

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Speaker 1: dream Cloud, it's about investing in yourself and it goes

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Speaker 1: to show that you don't have to spend a fortune

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Speaker 1: to sleep comfortably. Dream Cloud offers affordable luxury, proving that

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Speaker 1: you can enjoy a truly RESTful night's sleep without breaking

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Speaker 1: the bank. Their mattresses are a dreamy blend of individually

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Speaker 1: wrapped coils and gel memory foam. It's a premium hybrid

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Speaker 1: mattress that's both supportive and soft. It's super high quality

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Speaker 1: and guaranteed to last longer. So go ahead, slip into

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Speaker 1: something more comfortable and feel the dream Cloud difference. Go

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Speaker 1: to dreamcloudsleep dot com and you CODEJ for forty percent

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Speaker 1: off plus an additional fifty dollars off any mattress purchase

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Speaker 1: dream Cloud, the world's most affordable luxury mattress. Number four

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Speaker 1: is cave like darkness. I know a lot of us

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Speaker 1: sleep with flickering lights. We sleep with like I said TVs.

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Speaker 1: We sleep with some sort of light from our phones.

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Speaker 1: Maybe you have an alarm system, maybe you don't have

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Speaker 1: blinds or blackout blinds. This is so important. There's an

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Speaker 1: amazing sight called my ey Sense. I highly recommend it

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Speaker 1: my Eyesense, and it says that, according to sleep experts,

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Speaker 1: darkness helps to stimulate the production of melatonin, a hormone

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Speaker 1: that helps you fall asleep quickly. It also helps to

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Speaker 1: keep you asleep until you complete all sleeping cycles. I

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Speaker 1: remember when I used to sleep with out blinds. Although

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Speaker 1: I loved waking up to the bright sun pouring in,

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Speaker 1: obviously I didn't get the deep sleep and the length

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Speaker 1: of sleep that I actually wanted. What I also found

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Speaker 1: was that when I had the light sources that were

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Speaker 1: flickering or coming on or whatever it may have been,

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Speaker 1: what that did is that it disturbed my sleep. And

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Speaker 1: on top of that, to go a step further when

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Speaker 1: you're in your home. This is something that annoyed me

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Speaker 1: for a long time with Radi. Radi really doesn't like

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Speaker 1: sitting in bright places, I as in, with the lights on.

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Speaker 1: She loves natural light. But then when it gets darker

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Speaker 1: at night, she'd always want all these dim lights. And

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Speaker 1: I really didn't like dim light. So I went and

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Speaker 1: got us some really nice lamps that I put on,

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Speaker 1: and of course candors. And I've realized that she's so

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Speaker 1: right that you can actually start preparing your body and

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Speaker 1: your mind for sleep the darker it gets. Now, what

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Speaker 1: we often do is we turn off all the lights

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Speaker 1: and we turn on the TV right and that blue light.

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Speaker 1: Of course we've heard about that before. That's not helping

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Speaker 1: us prepare for sleep. But if you're having a conversation,

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Speaker 1: if you're hanging out and you just have dim lights

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Speaker 1: on or a couple of lamps, it actually starts preparing

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Speaker 1: your body and mind for sleep. The study from My

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Speaker 1: Sense goes on to say. Additionally, darkness also promotes really laxation,

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Speaker 1: which helps you fall asleep quickly. The brain is very

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Speaker 1: sensitive and can detect even the slightest amount of light

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Speaker 1: and stop the production of melatonin, which plays a huge

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Speaker 1: role in helping you get quality sleep. Therefore, next time

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Speaker 1: you go to bed, ensure that you switch off all

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Speaker 1: the lights to make it easier to fall asleep. It

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Speaker 1: goes on to say that sleeping in darkness can help

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Speaker 1: to enhance your overall health and well being. Several studies

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Speaker 1: have shown that sleeping in light can increase your body

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Speaker 1: weight up to fifty percent, and according to experts, light

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Speaker 1: could alter your metabolic process by slowing it down. This

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Speaker 1: means that your body will not be able to convert

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Speaker 1: fat into energy. This could lead to weight gain. On

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Speaker 1: the other hand, sleeping in a dark room promotes fast metabolism,

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Speaker 1: meaning your body will burn more calories, thus allowing you

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Speaker 1: to maintain a healthy weight. Again, this is all about

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Speaker 1: living a healthy life, and I think it's so important

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Speaker 1: to understand how so many of these things are not

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Speaker 1: only making you feel like you're sleeping better, they're converting

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Speaker 1: that fat into energy and therefore having more energy throughout

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Speaker 1: the day. Now point number five is all about circadian rhythms,

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Speaker 1: and I think we've been hearing a lot about this.

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Speaker 1: Circadian rhythms, for anyone who doesn't know, are physical, mental,

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Speaker 1: and behavioral changes that follow a twenty four hour cycle.

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Speaker 1: These natural processes respond primarily to light and dark and

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Speaker 1: affect most living things, including animals, plants, microbes, and circadian rhythms,

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Speaker 1: the study says, can influence important functions in our bodies,

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Speaker 1: such as hormone release, eating habits, digestion, and body temperature.

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Speaker 1: So the way this works, and the fastest way it works,

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Speaker 1: is to recognize that your circadian clock is most sensitive

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Speaker 1: to light at the following times, about one hour after

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Speaker 1: waking up in the morning. This is one of the

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Speaker 1: reasons why I like to get out on a hike

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Speaker 1: in that time zone because I'm getting outdoors and getting sunlight,

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Speaker 1: and even though sometimes I have to wear sunglasses in

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Speaker 1: the morning, I'll make sure to spend a couple of

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Speaker 1: minutes exposing myself to the sunlight. Obviously not directly, but

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Speaker 1: the light that's coming. The second thing is about two

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Speaker 1: hours before your bedtime, and the third is throughout the night.

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Speaker 1: So when you get bright light in the morning, this

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Speaker 1: is from very well health. It can help you feel

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Speaker 1: more alert during the day and has a later effect

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Speaker 1: that helps you to feel sleepy in the evening and

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Speaker 1: fall asleep faster. However, if you're exposed to bright light

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Speaker 1: within two hours of your bedtime, it can make you

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Speaker 1: less sleepy and fall asleep later. Right, So you want

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Speaker 1: to focus on getting that exposure to sunlight one hour

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Speaker 1: from when you wake up, but not two hours before

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Speaker 1: you go to bed. Now, these are some of the

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Speaker 1: ways that sunlight affects your body. First thing in the morning,

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Speaker 1: your body makes a stress hormone called cortisol. Having too

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Speaker 1: much of this hormone at night can keep you awake.

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Speaker 1: Sunlight helps your body make a brain chemical called serotonin

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Speaker 1: that plays an important role in your well being. So

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Speaker 1: please do not underestimate the power of sunlight. And you

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Speaker 1: may be saying, Jay, I don't live in a sunny place,

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Speaker 1: but just being out there in the light is so important, right,

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Speaker 1: so needed, and please, please please don't underestimate it. And

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Speaker 1: hopefully you'll be able to find some sunlight on any

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Speaker 1: given day and just being outdoors will make a big difference. Now,

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Speaker 1: I also want to talk about comfort being such an

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Speaker 1: important part of getting better sleep, and one of the

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Speaker 1: biggest ways is genuinely getting a good mattress and a

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Speaker 1: few questions to think about, how long have you had it,

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Speaker 1: When was the last time you changed it? Now five

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Speaker 1: to seven years is the average life of a mattress.

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Speaker 1: And having a good mattress for your needs and preferences

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Speaker 1: will not only help with everything else I've said before,

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Speaker 1: whether it's the temperature, whether it's the comfort, whether it

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Speaker 1: makes you feel like you're relaxing, and investing in a

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Speaker 1: supportive mattress and pillow helps ensure that your spine gets

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Speaker 1: proper support to avoid aches and pains. And you want

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Speaker 1: to make sure that your sheets and blankets play a

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Speaker 1: major role, and therefore you want to make sure that

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Speaker 1: it's a material that you like I remember Raddi is

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Speaker 1: always testing out different materials, and there were some materials

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Speaker 1: that I didn't enjoy getting into bed at night, and

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Speaker 1: even changing the material made such a difference to my mindset.

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Speaker 1: And so I would highly recommend that. I know that

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Speaker 1: I've been using a dream Cloud mattress for a long

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Speaker 1: time and I found it to be really premium materials,

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Speaker 1: really good quality, and I'm really glad that we invested

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Speaker 1: in that. Now point number seven, this is one of

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Speaker 1: my favorite ones and I used this a lot when

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Speaker 1: I had my hernia surgery. So when I had my

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Speaker 1: hernia surgery, I really struggled to sleep because I couldn't

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Speaker 1: sleep on either on my sides, and I slept on

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Speaker 1: my back and I felt a lot of pain on

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Speaker 1: my back because my back was taking so much of

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Speaker 1: the responsibility of carrying me. And I really used yoga

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Speaker 1: needra more than ever. And yoga needra works with the

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Speaker 1: autonomic nervous system and the autonomic the nervous system regulates

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Speaker 1: processes of the body that take place without a conscious effort,

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Speaker 1: for example, heartbeat, breathing, digestion, and blood flow. And this

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Speaker 1: system also includes the sympathetic and parasympathetic nervous system. Now,

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Speaker 1: if you just want to know more about it, I

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Speaker 1: honestly recommend just typing in yoga nedra on Calm. There's

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Speaker 1: a beautiful yoga edra there, or typing in yoga edra

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Speaker 1: on YouTube, and as soon as you find it, just

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Speaker 1: try it out. That's the best way to explain it.

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Speaker 1: It can get really heady to figure it out, and

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Speaker 1: you may want to precede this with a deep breathing

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Speaker 1: exercise to help you fall asleep. Breathing from your belly

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Speaker 1: rather than your chest can activate the relaxation response and

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Speaker 1: lower your heart rate, your blood pressure, and stress levels

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Speaker 1: to help you drift off to sleep. You could also

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Speaker 1: try a body scan exercise to help you fall asleep,

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Speaker 1: paying attention to different parts of your body, even expressing

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Speaker 1: them gratitude and letting them switch off, removing any tension

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Speaker 1: and breathe through them. So that's been a really, really

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Speaker 1: powerful way. What's really interesting is that the military sleep

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Speaker 1: method has been popularized on social media in recent years,

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Speaker 1: with many people claiming it can help you fall asleep

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Speaker 1: within two minutes. First appearing in Bud Winter's nineteen eighty

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Speaker 1: one book Relax and win championship performance. The Military method

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Speaker 1: combines several proven relaxation techniques like the deep breathing and

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Speaker 1: body scan exercise in case you want to check out more.

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Speaker 1: And the final thing I want to share with you

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Speaker 1: was a brilliant article I read on Healthline which was

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Speaker 1: all about sleep positions. Now, they had this brilliant table

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Speaker 1: that I'm going to walk you through in this article,

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Speaker 1: and he was saying, let's say your concern is lower

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Speaker 1: back pain. The positions to try are side, fetal or back,

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Speaker 1: and it says when sleeping on your side, try placing

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Speaker 1: a pillow between your knees to help with spine alignment.

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Speaker 1: I again use this a lot when i'd buy her

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Speaker 1: nia surgery. Putting them below my knees while I was

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Speaker 1: on my back allowed me to take some of that

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Speaker 1: strain off my back. Now, let's say your concern, health

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Speaker 1: Line says is neck pain. Positions to try a back

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Speaker 1: and side, and it says use a thicker pillow if

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Speaker 1: sleeping on your side, and a thinner pillow when sleeping

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Speaker 1: on your back. Again, this is something I've personally practiced.

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Speaker 1: I sleep on a Mutch's thinner pillow now, as I

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Speaker 1: usually sleep on my back. Now, let's say your concern

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Speaker 1: is sleep apnar or snoring. It recommends side, fetal or

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Speaker 1: stomach position, and it says if sleeping on your stomach,

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Speaker 1: try putting a pillow under your pelvis and consider using

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Speaker 1: a thinner pillow under your head. Now, let's say you've

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Speaker 1: experienced acid reflux. This is something I've had in the past.

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Speaker 1: It recommends sleeping on your side, and I would add

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Speaker 1: your left side. When you are struggling with the digestion

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Speaker 1: or bloating or acid reflux, sleep on your left side. Now,

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Speaker 1: let's say you're pregnant. Health Line says fetal or side,

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Speaker 1: experiment with using a body pillow or wedge pillow for

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Speaker 1: added comfort. Now, let's say you have sinus congestion. I

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Speaker 1: love this table from Healthline. It says sleep on your back,

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Speaker 1: prop your head up with an extra pillow to help

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Speaker 1: with drainage. And if you have hip or knee pain,

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Speaker 1: sleep on your back. Try placing a pillow under your

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Speaker 1: knees to take pressure off your spine. These are the

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Speaker 1: eight strategies for deeper sleep and boosting your energy all day.

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Speaker 1: I can't wait for you to try them out. Thank

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Speaker 1: you so much for tuning in, and I want to

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Speaker 1: remind you that this episode was brought to you by

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Speaker 1: Dreamcloudsleep dot com and you can use the code J

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00:23:23,280 --> 00:23:26,560
Speaker 1: for forty percent off plus an additional fifty dollars off

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Speaker 1: any mattress purchase at Dreamcloud, the world's most luxury mattress

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Speaker 1: check it out