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Bingham Clifton. Advent Awakenings. Betty Lynn Schwab. The Pink. And one of those is melatonin, right? We know about melatonin as this glorified sleep hormone, but it's also a powerhouse hormone to support your metabolism in fat loss. But again these aren't the things you'll hear about in popular media yet. We're changing that, pushing this into culture, but behind the scenes this has been well-known by researchers for a long time and its influence.

So how does this work? Well this was in the 'Journal of Pineal Research,' and this study demonstrated that melatonin increases your body's production of something called brown adipose tissue. Brown adipose tissue, or brown fat, or BAT fat. You can call it BAT fat for short. And brown adipose tissue functions more like muscle in the fact that it burns white adipose tissue, alright?

Think of the Joker. It's kind of the gooey stuff they were trying to get rid of. So this is really the disparity here with these two different types of fat. So brown fat is kind of 'good fat' physically, our physical good fat, and the more that our body produces it, the more that we're going to burn off this excess body fat.

Melatonin does that, and here's the major key, is that it's only secreted in optimal amounts with a consistent light and dark cycle. Okay it's only secreted in optimal amounts with a consistent light and dark cycle. Your body needs darkness in order to produce optimal amounts of melatonin and the shorter we're making our darkness window, the less we're getting the benefits of melatonin, specifically for this aspect we're talking about but there's many other things that melatonin is obviously important for as well.

So we're setting ourselves up for failure essentially when we're blocking out having a consistent evening routine and ritual, by throwing caution to the wind and diving into the new Iron Fist series on Netflix. Shout-out, love it! Love it, love it. Marvel fan, DC fan as well.

I don't want to create any controversy out there. Got to respect it. So obviously another crucial impact that melatonin has on our overall health and performance is our sleep quality itself. And we've done an episode recently talking about how melatonin is a big influence over your body's sleep cycle, right?

So we broke down in the episode on energy, and building physical energy, which we'll put that in the show notes if you happened to have missed it, incredible powerhouse episode. But your brain is cycling in and out of different stages, and those stages are what dictate what area of sleep we are in, and each area of sleep we're in is correlated with different endocrine processes and nervous system processes.

So hormone function, nervous system function depending on what your brainwaves are doing, and melatonin is a gear shift to help your body to move in and out of those stages of sleep if that makes sense. So if melatonin is not being produced at an optimal level, or it's even suppressed, you're not going to be cycling through your normal stages of sleep properly.

And even if you got eight hours of time unconscious on a mattress, you might wake up feeling like a hot mess, alright? A hot flaming mess of poo, alright? It's how we do. You don't want to end up like that, alright? And the big key here is making sure we're producing optimal amounts of melatonin every night.

Give our body what it deserves. Now another aspect of having a consistent evening routine is that it naturally reduces cortisol, because as we talked about earlier, probably the biggest leverage point of having a consistent nighttime routine is the fact that it eliminates the uncertainty surrounding sleep, and it takes a big part of the stress away, and that's what we want to do for ourselves. Not just for the fact of the kind of noticeable outer perimeter of it where we feel less stress, but what's going on in our bodies when we reduce cortisol?

So one of the big things that happens here is that we're protecting our lean muscle mass. Cortisol has been given a bad name and it's treated like a straight up villain, but it's not, just misunderstood. Cortisol is actually one of the most important hormones that we have, it does so many different things, it even helps with our thyroid function. Just so many good things that it does, but when it's produced in the wrong amounts and at the wrong time, then it can truly, truly cause some problems for us in the fact that reducing cortisol can help to protect your muscle mass because cortisol can tear your muscle down.

It can literally start to break down all of that muscle that you worked so hard to build, and turn it into glucose, right? It's a process called gluconeogenesis. Cortisol can break down your valuable lean muscle tissue, which muscle is your body's fat burning machinery. We really have to understand that over, and over, and over again.

Muscle is your body's fat burning machinery. When people talk about, 'How can I burn fat, get rid of fat? That's the machinery that burns that stuff away. But cortisol, being in a hyper-stressed state can literally tear that machinery down. Not cool, not cool. So that's number one, protects your lean muscle mass. Also reduction in cortisol- cortisol is catabolic. It's a very catabolic hormone, which you need things to break you down.

Catabolic basically means breaking down of things. That enables the building up. Like you need both, we can't just stay the same, there's this constant process always happening of breakdown, build-up, breakdown, build-up, right? But we need the build-up part too, and so many of us are stuck in this kind of catabolic state more often, we're not getting that anabolic side.

So catabolic versus anabolic. So when cortisol is reduced there's an instant increase in anabolism, this building up of recovery rejuvenation growth. That's what we want. Also with the reduction of cortisol, through having a consistent evening routine reduces stress-induced inflammation. A big part of carrying around excess weight is its inflammation.

Your body is a protection mechanism to help to buffer inflammation. It's like a little fire basically, inflamed, inflamed flames, it's like kind of this internal fire that's happening in ourselves. So this helps to reduce that inflammation.


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And to just even throw in an extra little nugget here, with our sleep quality being influenced by optimal melatonin, we're intrinsically going to have optimal amounts of testosterone, which is another one of these anabolic very beneficial hormones for men and women having the right ratios of testosterone. And we did an entire episode dedicated specifically to the impact that sleep has on sex, and that sex on sleep, and this really interesting relationship that these two things have, and it's actually called 'sleeping together' sometimes.

And it's incredible when you look at the data and how these two things influence each other, but testosterone is a big player in that whole equation. Now that might now sound like a lot, but that was as if they were suddenly ten to fifteen years older simply from being sleep deprived, having abnormal sleep cycle for just five days. And so how often again are we doing this, in smaller doses sometimes, of course you know maybe we're getting seven hours over here, then five, then six and a half, then eight, and just kind of bouncing around, make up for it on the weekend.

All this inconsistency can be just as negative as having a straight consistent time of having the same amount of sleep, which is probably under what your body really needs. Because it's all about the biological rhythms, and that's the big take-away from today. It's something to write down and remember, biological rhythms. Now before we get to the optimal evening routines, let's move on to talk about heart health. Let's talk about our heart health and how the evening routine- the consistency in our ritual or nighttime ritual has an impact on your heart health.

Crazy, right? And this was compared with the daily average for the weeks surrounding the start of daylight savings time, and this was a study, and this was published in the journal 'Open Heart. That's like a collective sleep deprivation of a lot of people at once, that's why the number rises like that. So just a change in the consistent evening routine, just like that increases our risk of health problems.

And I love this statement by Christopher Barnes, and he's an Associate Professor at the University of Washington, and he said that when we change the time by one hour, it throws a monkey wrench into our circadian process. And he said that the following Monday we've discovered that people have about forty minutes less sleep on average, and because- this is the big key here, because we're already often short on sleep to begin with, the effects of this just forty minutes is even more noticeable, and that's really the key.

We're already crazypants with our sleep quality, sleep consistency, and then we throw this in the mix, that's why we see those spikes. So not just because you had less sleep in one night in one instance, because your body is very, very resilient, and you're going to be fine.

Especially people who've got kids, we've got stuff going on, you're going to have times where you don't get the best sleep at night, but that doesn't mean you're going to have a higher risk necessarily of having any of these issues, it's when it's a consistent thing plus a bigger sleep deprivation on top of that.

That's where the problems really come into play. So a key take-away from today is that we get ready for everything else in our lives; we get ready for work, we get ready for school, we get ready for a hot date, but we don't get ready for sleep. It's just something we stumble into, it's like a lot of times just like, 'I really should get to bed. Now to stay consistent with your biological rhythms, it's ideal to be within twenty to thirty minutes of your ideal bedtime and wake time whenever that might be for you on a consistent basis. So it's not about being neurotic like, 'I need to get to bed at PM or else my leg is going to fall off.

So making something consistent and sticking to fifteen to thirty minutes within that range. So if your idea bedtime is at night, get in there somewhere between thirty minutes of that marker, so whether it's thirty minutes earlier or thirty minutes later, somewhere within that time frame. So there's a little bit of cushion to play with, so that's really the key. And again whether your goal is to be in bed at PM or midnight, whatever it is, keeping it consistent and not bouncing around too much.

So now I want to share with you some components of what an ideal evening routine would look like to get all of the benefits that we've covered. Now we'll use the example of starting a routine about an hour out before your desired bedtime, and this starts with going back to when you were the baby. Travel back in time with me. So for myself for example, when I was younger up until the age of around six, I lived with my grandmother and it was a very consistent structure and life there in that household with her.

And my evening routine was set, like I remember it so clearly, and so the first thing was I would have my nighttime bath, that's where we'd start. My grandmother would make sure that I'd get my bath, and I remember just getting dried off, and just having a nice warm towel, and putting on- next thing was putting on the pajamas, right? There's another neuro-association linked to that process, right? I'm putting on my bedtime clothes, okay? That's a powerful activation trigger, okay? So and of course it was the onesie thing with the feet, right?

With the whole jump in with the zipper, right? Some adults still wear those today apparently, I've seen it out on Instagram. But I had one of those bad boys or a few of those, put that on, those were my pajamas, and then I would be ushered upstairs to my bed. And from there we would say our prayers, she had me say my prayers, and I would do that and at the end of the prayer my prayer ended with saying, "and I'm thankful for," and then I would list all the people that I'm thankful for in my life.

And sometimes the list would be pretty long, but my grandmother would bear with me, she was probably ready to go to bed herself. But I'd do that process, she'd tuck me in, and then I went to sleep. After leaving that consistent environment of my grandmother's house and moving in with my mother, the routine was much more sporadic and unpredictable for sure. There was not really a routine involved, and as a result my sleep was a lot more unpredictable obviously in and of itself. And I cannot say that this is the cause, but there's definitely correlation to my behavior changing where I would start to get in a lot more trouble when I changed schools as well, but of course the environment is going to influence that as well.

But I remember thinking like, 'I should not do this thing,' and still doing it anyways, right? There was like this break there in my social control, that prefrontal cortex that starts to go cold when you're more sleep-deprived. And UC Berkeley actually did brain imaging scans, and they show this, and I actually showed those scans in my book 'Sleep Smarter' and found that that prefrontal cortex 'goes cold' and the amygdala, the more reaction-based part of your brain lights up.

And so I would get to basically a point where I'm like, 'I wonder how I'm going to get in trouble today. And it's just like having the two things on your shoulder. But this is the thing, is you start to become aware of these things when you get a little bit older like, 'Wait a minute, why was that stuff going on? And that carried over into my teenage years where I definitely saw various times when in high school specifically, I remember freshman year of high school, I felt so many times like I was just straight up in a dream, I just couldn't wake up, I was not fully there. Like I know that I'm not here, I'm not fully Shawn, I'm not fully here in my body, and I would use like caffeine gum, and like Surge- I don't know if you remember Surge, this crazy soda with all this caffeine in it.

They straight gave that out for free, they came to our school and there was like containers of it, you could get free Surge. Why would you do that? Why would you do that to kids? And so that and a few other things just to try to wake me up, and eventually I kind of progressed out of that if I could say that, to where I didn't really feel like that anymore, but I don't know if I just became adapted to not fully being present.

And this was also leading up to the time where I had the bone degeneration disease take over, where I broke my hip shortly thereafter, and also the ultimate diagnosis of this spinal degeneration because I was so malnutritioned, and so unhealthy, but I know that my sleep was unhealthy as well, and the patterns were created when I was younger, but I did have that snapshot of what it was like to have a consistent routine. So now I want to share with you as an adult how we can employ these things and bring them back into our lives, to have the health and the body and the consistency that we really want.

So the optimal evening routine, and this is an important caveat, you can take pieces of this, and this isn't going to be in a specific strict order, but I'm just laying out some things and how I've been doing them, and what I've found to be successful, and what I've employed in patients' lives as I've worked clinically over the years as well.

So the optimal evening routine is generally going to begin an hour before you plan on going to bed. So if you plan on getting to bed at , you're going to start this process at First step is shutting off or putting away all of your blue light emitting devices. Alright this is the first thing. When the evening routine kicks into play, we're getting off our blue light blocking devices, and why does this matter?

Well there was a study conducted by Harvard Medical School, they found that exposure to light at night throws the body's hormonal clock out of whack and devastates your sleep quality. Researchers conducted an experiment looking at the effects of blue light exposure at night, like you get from the screens of your everyday tech devices, to exposure of green light of comparable brightness. The blue light suppressed melatonin for twice as long as the green light and shifted circadian rhythms by twice as much, and basically every hour of blue light exposure suppressed melatonin for an additional thirty minutes.

Now I've shared this many times before. So this is one of those things that you've seen a lot on the Interwebs, different articles you hear in the media, I've been talking about this for half a decade. We have to have a better relationship with our tech devices. I love, love my iPhone. We're friends! We have an understanding because I know that sometimes they can take advantage of me, alright?

Sometimes they can take me for granted, mistake my kindness for weakness. I say, 'Look iPhone, we've got to talk about this, we've got to change some things,' and they're always like, 'Okay cool, just turn me off. I'll see you tomorrow. This is why this is a valuable thing to do. So with that said, we have to fill that space with something of greater or equal value. We talked about this earlier, about habit creation, we have to have the pleasure component, we have to do something that the brain likes.

We can't just go cold turkey like that, we have to fill that with something of greater or equal value.

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And we'll talk about what some of those things can look like in a moment. However if we are going to watch a movie a little bit later than normal, or a TV show, or I have to work a little bit more, something kind of unexpected, or I'm working on maybe some research, or whatever the case might be. This is when an hour before my perspective bedtime, to break out the blue light blocking tools. So whether it's on your iPhone, set it and forget it. Use the tool on your phone, built into your phone right now called Night Shift.

Set the time, set it and forget it, and it pulls out the most troublesome spectrum of light automatically from your screen. That one thing, super simple. For your computers, desktop, laptops, F. Great app, been using it for about four years. Again just go to Dr. Google, type in F.

LUX, a couple clicks, boom it's on your computer, set it and forget it, and it works like gangbusters. Alright now what is gangbusters anyways? I'm here in the studio with my engineer over there, and when I said gangbusters I was expecting him to come up with this random trivia answer because he usually knows stuff like that. But anyways, shoutout to anybody who knows what gangbusters are.

Now we all know what gangbusters are. It's gangbusters or Ghostbusters. Shout-out to Slimer, Peter Venkman. Alright now also for all the kind of ambient light and the other lights in your house besides the television, laptop, desktop, stuff like that; blue light blocking glasses. So basically this is screen protection. Your eyes and that blue light are sort of like having sex, kind of having sex, you need to wear protection or you might get something.

So I hope you understand that. And so you can go to www. Alright www. So when basically it gets dark outside, I throw my Swannies on and just go on about my business. So that's number one, an hour before bed. Next up, body work. Body work. This is something that you can employ into your nighttime routine. Without body work we start with basic massage. So massage helps to release endorphins, okay and these are kind of these feel good compounds that buffer stress, it reduces stress in your body.

And they used the HT 7 point which is right here at the bottom of your wrist if you can see this on YouTube, and just manipulating that point. Touching a point on your wrist can do that, bananas. But your body is all- it has this really intricate hyper-intelligence, this innate intelligence that's governing all this stuff and everything is connected.

So, fascinating stuff. Also of course partner massage.

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This could be a little bit more interesting or something you enjoy more than scrolling on Twitter maybe. But a partner massage you get the added benefit of oxytocin. This is kind of the love compound, the cuddle- it's often referred to as the cuddle hormone, but clinically this has been found, and I decided to study in 'Sleep Smarter' to protect your body against the effects of cortisol. So oxytocin benefit. And then there's self-massage as well. You can do the manipulation with the acupressure, you can do the foam rolling, you can do- I like to get a tennis ball and roll that under my foot, or you can use a lacrosse ball.

It could be a little bit more tender if you're pressing down on that lacrosse ball, but these are different options because there's a lot of acupressure points on the bottom of your feet. And of course the foam rolling like I mentioned, but something that Dr. Kelly Starrett talked about, and I literally added this chapter to 'Sleep Smarter,' the big version that was published with Rodale, because of his insight and the fact that in your gut you have the vague nerve that connects your gut to your brain, and we know how- we're very, very good in our society as humans to go from 0 to We can go from 0 to real quick.

Some people are going to know what I'm saying. You can go from 0 to real quick, but going from to 0, not so easy. Not so easy, alright? Now how can we do that? So to slow down, shut down, it's basically a parasympathetic hack. Grab one of those little balls, and you lay- put it down on the floor, then you lay your body on top of it, you lay your belly on top of that ball, and just work it around in that abdominal architecture massaging in there, and that's one of those things that can help to activate that parasympathetic nervous system.

So there are some little cool things that you can add in to your evening routine, and I feel that even five minutes would suffice. And another thing that we can add into our evening ritual, and this was a study- this was published in the European Journal of Applied Physiology and Occupational Physiology, found that a hot bath ninety minutes before bed improved sleep quality and helped participants to get greater amounts of deep anabolic sleep.

How do parents know? How did my grandma know that that nice hot bath a little bit before bed? So specifically it's ninety minutes out, I want to make this clear because getting out of the bathtub and going straight to bed within maybe ten minutes, not the best idea because your body temperature is still elevated and we've talked about this many times, thermoregulation and this process that your body undergoes. There's literally a drop in your core body temperature when it gets dark outside to help facilitate sleep, and if we forcefully elevate that really close to when we go to bed, that can be a problem.

Same thing with exercising too late because it elevates your core body temperature, and it's kind of a little bit more difficult to bring it down be it exercise because there are so many internal things firing if that makes sense. Whereas in the tub, this is more of like an external influence, and your body- and here's the really cool part is that taking the hot bath, your body temperature actually drops lower than it would have after a certain amount of time.

So it helps to even support that core body temperature drop if you time things appropriately. That's why they say ninety minutes here. So there's something I like to do from time to time, I don't do this on a consistent basis, but especially if I know that I'm sore, or maybe I've had a rough night of sleep maybe the night before, there's something that I like to add into the mix and I'll do a magnesium soak.

So I'll actually add this incredible magnesium, it's called Deep Soak, and this is actually from Activation Products where I get my EASE Magnesium spray that I use every night, and so it's something that you add to your bathwater. And you can find that at www.

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So I'll do that which speeds recovery, because basically we're talking about the historical uses of Epsom salts, which is magnesium sulfate, this is a super-critical extract. This is like 1, times more effective and you can use such a smaller amount, and man it makes you feel so good. Like you feel really, really relaxed.

So that's another thing that you can add into your evening routine, but if you're going to do this make it consistent. Even a hot shower, but make sure you give yourself a little bit of time for your core body temperature to come back down. Another part here to again, shift gears with what's going on with your brain, you know especially for people who have a lot of inner chatter, got to really do this, in setting yourself up for success the next day is journaling.

I love doing that, that process of writing out the things that I'm going to accomplish, you know those bullet points. And there's this really interesting thing, your brain is always looking to solve puzzles, solve patterns, and your unconscious mind is able to work overnight to help you to fulfill those goals much easier, and there's sound research on this as well. So utilize the power of your mind and your unconscious mind- your subconscious mind by scripting out your day the night before. It's a really, really nice thing. It also helps to kind of put stuff out of your head. Another thing that you can employ here is to read.

Read a physical book. And this is a practice that I employ most nights of the week, I'm going to be reading something as part of my evening ritual. This doesn't require you to stare into the screen the whole time, you can just turn the podcast on, or the audiobook, and have your headphones on and just chill. This is a really valuable cool thing that you can do that is on par with just kind of surfing around looking at random YouTube videos.

There can be some of the same benefits that you find there in maybe you're studying some marketing material, or relationship advice, whatever it is that you can get in audiobook form or podcast form. So I really like to do that as well. This is something that my wife definitely does, she does that far more often. And speaking of wives, a. Crazy, I know it sounds crazy, but you can actually have a conversation with them and ask them what's going on in their life, what their goals are, what's going on in the day, what their plans are for tomorrow, what they're interested in. You know?

You can talk to another human being. This is something that we don't want to like schedule like, 'Okay we're going to- it's missionary We're talking about just opening the opportunity for that by you not being distracted by being on Instagram, okay? I'm not trying to diss Instagram, I love Instagram. Again holler at me on Instagram ShawnModel for that recovery protein recipe, if you want to get that from me.

So I love Instagram, but your relationships, your most intimate relationships are far more important. And so hopefully that would be more entertaining than being on Instagram, and Facebook, and watching YouTube videos if you have some intimate connection with your significant other. Another part of this evening process for me is as I'm walking back to the bedroom I turn the temperature down because we talked about the thermoregulation already, and the optimal temperature according to experts is between 62 and 68 degrees Fahrenheit.

That's the optimal range. My wife, she's from Kenya, she doesn't like the cold that much. She doesn't like it. But she does find that her sleep is so much better when she is cooler, when the environment is cooler. Of course we've got covers and things like that. Her issue though is getting out the bed in the morning when it's cold. She's like, "It's just the covers are too cozy. Next thing is shutting out all the artificial light in your bedroom. This should be an automatic part of your nighttime ritual.

And I said 'artificial' light. So this is if you're in a suburban neighborhood, or city, kind of urban areas where you've got street lights coming in, and car lights, these LEDs, and maybe your porch light, neighbor's porch light, that kind of thing beaming into your bedroom. You want to shut those things out, make sure you get yourself some blackout curtains if your environment is like that.

If you live in an environment where you're not exposed to those things, don't worry about it, we're not talking about natural light, moonlight, light from the stars, things like that. Humans have evolved with those things, that's all good. If you look at their lux, the luminance from those things, and there's a luminance chart, this lux chart in 'Sleep Smarter,' you see that moonlight is negligible, like super, super- it's almost reverse bad for you, you know?

It's like reverse bad for you, it's good for you. So- and its benefits. And so obviously another one of these influences over our cycles, our biological rhythms is moonlight. So shut out artificial light, brush your teeth- brush your teeth. That's another thing that's part of your bedtime ritual, but just doing it in the same process, like plugging it in in a certain position consistently helps your brain to know that it's getting ready for bed. And for me, after I brush my teeth, this is when I rub the magnesium- topical magnesium into my skin, and it's something I've been doing for many, many years.

This is why; the Journal of Research in Medical Sciences found that supplementation of magnesium has been found to improve factors such as sleep efficiency, total sleep time, sleep onset- so this is falling asleep after you get into bed, so the sleep latency, preventing early morning awakenings, and the I. And on the other side, and this was with objective measures, so this was actually using monitors. Magnesium supplementation literally improves concentrations of serum renin, and renin is basically a marker of shifts in your sleep stages.

So it lets you know you're going in and out of sleep stages efficiently. Magnesium helps your body to optimize melatonin and serum cortisol were lowered. All of these things were improved just from magnesium supplementation. This is the number one mineral deficiency in our world today, and it has so many influences. Over enzymatic processes magnesium is responsible for.

So basically there's over things your body cannot do or cannot do efficiently if magnesium is not present. It's also known as this kind of anti-stress mineral, and we are exposed to a very abnormal amount of stress today. Even if we lived a pretty 'stress-free' life, just the air quality, the food quality; we're not- for the most part, most of us are not out foraging for our food.

Like we are getting deficient food. Things are different today and we need things to help us to adapt, and to buffer. Magnesium is one of these critical compounds. And so for that, this is what I use because taking an oral supplement for this, and trying to get it in orally, you're probably not going to be able to get your magnesium levels up to where you need to, because if you take even a little bit more than your bowel tolerance- right you have a certain bowel tolerance for magnesium. If you take even a little bit more you'll create disaster pants. You'll create diarrhea.

So this is- and that's not- like now we're like flushing out our body, like now you've created a flush. And you're going to lose minerals and things like that kind of abnormally. So the most efficient way to do this is through a transdermal application, through a topical treatment rubbing magnesium in through your skin. Over This is why I use EASE and I've been using it for so long, and after the stories that I've heard from it, it might not just be for somebody improving their sleep quality, or for relaxing their muscles or things like that, but just getting people out of pain, the stories that I've heard.

And we had one of those stories actually recently on The Model Health Show when we did the live episode in Washington D. Like, 'Have you heard? And it was just such a cute story but also was very, very heartwarming and makes me proud, and makes me so grateful that we have these things available to us. So make sure if you don't have this already, get yours. Make sure that you have this and use it, put it next to your nightstand, put it in your bathroom, EASE Magnesium. There's an exclusive discount there for The Model Health Show listeners, you will not find that anywhere else, alright?

This stuff is- everything that I do has a purpose, and I've been using this every night for many years. Maybe I've skipped one or two nights a year, but this is something I do on a consistent basis because it just works. So after that for somebody they can- especially if you have more of an inner chatter, you could do some breathing exercises as well. It's something else that you can add in here. I cited studies in 'Sleep Smarter' that found how meditation can help to improve your sleep quality, and there are so many studies.

The American Association of Sleep Medicine have given the big thumbs up and endorsed meditation as being a treatment for insomnia, alright? And there's lots of different forms of meditation; there's mindfulness meditation, there's specific breathing exercises, there's guided mediations. So just experiment, add this piece in if it feels good to you. But also specifically the study I'm thinking about and I cited in 'Sleep Smarter' is that meditation in the morning helps you to sleep better at night as well.

Next up obviously is get into bed. Get into bed. You want to make sure that your sleeping sanctuary, your sleep environment is set up nicely. We did an entire episode dedicated to creating a sleep sanctuary, so make sure to check that one out, we'll put it in the show notes if you haven't done so already. And let go, that's what sleep really is, is the practice of letting go. And if you're stacking these conditions for yourself, that sleep latency, that sleep consistency, the quality of your sleep is going to be so yummy. It's going to be so good but it really takes for us to wake up to the fact- get it?

Wake up to the-?