Help me Sleep! Easy Tips to Help you Sleep Better and Live Better
March 15, 2023 - Episode #112 - Help me Sleep! Easy Tips to Help you Sleep Better and Live Better
Help me Sleep! Please, my sleep is awful and I need help. I hear this statement so frequently from my coaching clients and I relate! I know I have struggled greatly with sleep over the years and have been addicted to sleep meds and then over the counter sleep aids so I get it. This topic is near and dear to my heart.
It should not be your norm to feel exhausted, have no energy, be foggy headed and drag yourself through the day as you chug caffeine. That should not be your norm. And here is the harsh truth, if you don’t take control of your sleep then you will never be healthy. Lack of sleep is a disaster! It only leads to weight gain and disease. If you are not sleeping well then you are not healing and restoring well. So today, I’m going to help you sleep! That’s the hot topic on the Healthy Harmony podcast.
Listen as I give easy tips to improve your sleep including...
Next podcast, we are not stopping with the health issues that impact your health the most! Yep, you and I are diving into poop! Well, the topic of poop ! You need to hear this!
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Help me sleep. My sleep is awful and I need help. I hear this statement so frequently from my coaching clients and I relate. I know I have struggled greatly with sleep over the years and I've been addicted to sleep meds and then over the counter sleep aids. So I get it. This topic is near and dear to my heart. It should not be your norm to feel exhausted, have no energy, be foggy-headed, and drag yourself through the day as you chug caffeine. That should not be your norm. And here's the harsh truth. If you don't take control of your sleep, then you will never be healthy. Lack of sleep is a disaster. It only leads to weight gain and disease. If you're not sleeping well, then you're not healing and restoring well. So today I'm gonna help you sleep. That's the hot topic on the Healthy Harmony Podcast.
Hey friend, welcome to the Healthy Harmony podcast. Simple holistic wellness for women. I'm your host, Jennifer Pickett. Dietitian turned functional medicine health coach. When it comes to your wellbeing, do you know what to do but have a hard time actually doing it? Have you sacrificed your own health for the sake of taking care of everyone else? Are you tired and overwhelmed? But also, are you looking for answers ready to take a small step? Holistic wellness doesn't have to be time consuming or overly complicated. In this podcast, you will discover simple tips to help you take control of your overall wellness. I want to help you make a shift from knowing what to do to actually doing it. If you are ready to feel better, make healthier decisions, address the obstacles, standing in your way, and live a life of freedom and harmony, my friend, you are in the right place. Don't forget, if you're looking for an incredible community of women who are on a health journey just like you, please join us on the functional medicine for weight loss, body, mind, soul, wellness for women, Facebook page. I will make sure to put that link into show notes and on the social media post so you can join us there. I think you'll love it.
Working with lots of women, I see two common denominators. We're not pooping and we're not sleeping, and it's causing all kinds of health problems. Poop and sleep are the two secrets. Two, weight loss. Yep, you heard me and yes, living your best life preventing disease. We're gonna talk about it this week. We're talking how to sleep better so your body can heal and restore. Next podcast, we're talking poop. So I think you, you will love this.
Let's talk about what happens when we sleep. As women, we have completely and totally underestimated what happens when we sleep. Sleep is a very active process. There is a lot of healing, restoring, and detoxification going on. And it's always the first thing we sacrifice because we sacrifice sleep in order to be productive. And we have this, this hustle mentality and I've gotta take care of all the things and we sacrifice sleep and then it ultimately affects our productivity because we are just struggling through our day and we can't think straight.
That's what I call brain fog, by the way, we can't think straight and we're relying on caffeine. And then we use wine at night to settle us down because we're so jacked up from the caffeine and the stress and, and it is this horrible never-ending cycle. We have got to do something different and your health will thank you. There is so much importance here and so you've got to hear me. The reality is that sleep is very restorative. You will never be healthy ever if you don't get good restorative sleep. When it comes to sleep, we're looking at quantity and quality. There are three phases of sleep that your deep sleep, your light sleep, and your rem sleep. Now there's different things that happen in the phases. Here's the reality, girl, I'm not gonna go into all the science. I'm just gonna tell you what you need to do because you don't need to hear about the science right now, okay?
You just need to hear what can I do to help me sleep better? So that's what I'm gonna help you with today. But just keep in mind that sleep is a very active process if you aren't sleeping. Now, it could be a variety of health problems. So there could be some health problems that are there and that's why you're not sleeping. Or it could be the result of some really poor sleep habits. Okay? So if you feel like you've got some health problems and that is keeping you from sleeping, you need to get help in addressing those health problems. Here's the reality though, if you go to your doctor and you say, I can't sleep, you know what's gonna happen? They're gonna put you on sleep meds. Those are highly addictive and they don't work. They call so many health problems and they are virtually impossible to get off of.
So I see this a lot in the practice where I work with the functional medicine doctor, I see all of her clients and I see this a lot women who've been on these sleep meds for years and years and years. And it is so very difficult to get off of. And I have seen that in my own life because many moons ago I went to the doctor and I said, I can't sleep. I need to sleep. And of course they put me on a sleep medication. And so I took that and I think it helped me sleep a little bit better. And it wasn't until the doctor prescribed that, that for my husband, the same medication. And my husband said, you know what? We need to research this. And he, we, he started digging into the research along with me and we both looked at each other and we said, we can't do this.
We cannot both be taking this. We had little babies at the time. This is before I was in functional medicine and, and holistic medicine. And we looked at each other and said, we can't do this. Well, okay, so then I can't, I don't wanna take a sleep medication, but it's that fear of if I don't take something, I'm not gonna sleep. So then I became dependent on over-the-counter sleep aids. I would take, you know, Tylenol pm Advil, PM every single night because I felt like I would not sleep if I didn't. And but then the next day I felt like I had a hangover and it would take two or three cups of coffee just to get going and to clear the fog from my head in the morning. So it was a never ending cycle. So I understand if you're sitting there and you're like, Jennifer, you, I mean I you don't understand.
I'm on sleep meds and I don't know what to do, girl, I've been there. I get it. And it is, it's a very tough situation. So that is why we wanna look at some of the basics that can make a big difference. These basics. These are the, these are the things that I call the free things, okay? Cuz nobody can charge you for this. This is the free stuff. Everybody wants to give you a supplement, put you on a medication and like, that's not free. These things that I'm gonna talk about today are the free things. Just you prioritizing your sleep and understanding the importance. That's a free thing. That's why you don't hear the free things being discussed. People don't wanna discuss it and promote it unless they can assign a big hefty price tag to it. So let's talk about the free stuff.
You have something called circadian rhythms. That is your sleep wake and eat cycle. And so this happens to go along with the rhythms of the earth, the light outside. So I want you to keep in mind light equals energy. Darkness equals sleep. So it makes sense that the good Lord created our body to go along with the rhythms of the earth. It totally makes sense. This is no coincidence, but we're working in opposition to our circadian rhythms and we want to do something different. So here's where I want you to start. First thing in the morning, I want you to go outside, get natural light to your eyes, about two to five minutes, no glasses, no sunglasses. Just get natural light to your eyes. Just stand there. Take some deep breaths, natural light to your eyes. This is gonna naturally raise your cortisol, help wake your body up.
This is also going to send a pulse of melatonin about 14 hours later to your body. Isn't that cool? So you're setting yourself up for a successful night's sleep by getting outside first thing in the morning. Now, if you wanna level up and get in a short walk with that early morning light, fantastic, that's wonderful. But if all you can do is stand there with your coffee and get two to five minutes of sunlight to your eyes, that's incredible. Okay? Now what we're gonna do when the sun sets, we're gonna do the opposite. That is the time for us to lower all the lights in our home. Let's do lamp lights. Only turn off these bright, bold overhead lights. This can take your spouse a little bit of time to get used to I swear my husband would come right behind me and he'd be at, he'd be flipping on the lights, he'd, why are you in the dark, Jennifer?
And I'm like, I'm trying to send a signal to my body. Darkness signals sleep. So turn down those lights. And here's where I'm gonna step on some toes and I'm stepping on my own toes too. We've got to avoid the blue light before sleep. We have to avoid the blue light from our screens for one to two hours before we go to bed. It is so very disruptive. So the body loves to get signals. We wanna send signals. It is time to go to sleep. It is time to relax and unwind and get good sleep. Blue light is sending the wrong signal. Blue light sends a signal. Time to wake up, time to get going. So blue light is very, very disruptive. When we are looking at our screen, you're getting the blue light that is spiking your cortisol. Cortisol is supposed to naturally fall at night sending a signal to the body.
It's time to relax, it's time to unwind, it's time to get good sleep. Well that blue light is spiking that cortisol. I've seen a difference. So I'll wear something called an aura ring. I'll tell you a little bit more about it later in the podcast. But I wear something called an aura ring that tracks my sleep. I get a sleep score, I get a readiness score, a sleep score. It's looking at every single aspect of my sleep. So when I say I've been working on my sleep, I've been working on my sleep. So I have noticed a difference. If I don't, if I don't take this good healthy advice and I don't use this every night, I've seen a difference. If I work a little bit too late on my computer or I'm just, you know, ignoring what's important and I'm scrolling on my phone cuz I'm just stressed out and just scrolling and scrolling.
You know how you get stuck. I notice a difference in my sleep scores. It is crazy. So avoiding that blue light is very, very important. So I brought up circadian rhythms and how that goes along with the rhythms of the earth. So a lot of you are having sleep issues because you have disrupted circadian rhythms. So a great way to reset your circadian rhythms would be to watch the sun rise and watch the sun set for a week to two weeks. That is how you reset your circadian rhythm. Watch the sun rise and watch the sun set. So that's a fantastic way and a free way to reset your circadian rhythm. So here's something else that you can implement that is very, very helpful. The body loves rhythm and routine. It really does. The body loves rhythm and routine. It loves to get some signals.
And so trying to have the same bedtime and the same wake up time every single day, even on the weekends, it shouldn't be, it shouldn't be dramatically different because what happens on the weekends, we go to bed, we'll roll late, we sleep in, and then it takes us several days to kind of recuperate and get our bearings and reset those rhythms. And so what we wanna do is we really want to try to have the same bedtime, the same the same wake up time. And that does make a big difference with your body. Your body gets into those really good rhythms. So if you're asking okay, well what time should I get in bed? What is that ideal bedtime, Jennifer? I get a second wind at bedtime. I'm sure you do. That is because you've got disrupt circadian rhythms. You've probably missed your sleep window and you're getting wired at night, which can also be an indicator of adrenal dysfunction.
So another podcast. But there can be something going on, but it's very, very important that you've got a good bedtime. Us staying up till all hours trying to be productive. You're shooting yourself in the foot, girl, you're never gonna be healthy. You're not gonna be able to lose that weight. You're always gonna have inflammation in your body and you're gonna be dealing with brain fog and no energy and it will never end. So you gotta get in bed. And there is actually a detoxification process, an initial detox process that happens from about 11:00 PM to 12 midnight. That's the first one. And so if you're not good asleep by 11, guess what? You're missing out on some detoxification. And let me tell you, you and I cannot afford to miss out on any detoxification. There is another detox process that happens from about one to three.
Some experts say two to four, but that ha that's a deeper detoxification process. Really indicative of what's going on with the liver. Like I said, sleep is a very, very active process. There's a lot happening. And so if you're up and you're, you know, living life large, you know, at those hours, well guess what? You're, you're missing out on some really good detoxification. So we wanna make sure we need to be goodness, sleep no later than 11. It needs to be the exception. You know, if we're, if we have a special social gathering, it needs to be every once in a while. It does not need to be the norm for us. It's really not good. The other thing that is very easy to implement is a bedtime routine. I know you're thinking, okay, I'm not, I'm not a baby.
Like I'm not a little kid. You know, most of us who have kids had a really good solid bedtime routine when our kids were little. Well, what's the difference in their body? And our body? A bedtime routine is just meant to send signals to the body that it's time to relax, it's time to unwind, and it's time to get good sleep. So we expect too much out of our body. As women, we are going, going, going, I mean, we are, we're moving mountains. We are blowing and going. We're getting everything done. We literally get in bed and we're like, okay, go to sleep. And our body's like, wait, what? You just gave me stuff to do. Like, there's, there's stuff we haven't handled. Like, I mean, our body's like, you've got to be kidding me, girl, you just gave me a job to do. And then don't you feel like there have been some mornings I woke up and I felt like I think I worked all night because we just, we didn't prepare our body for bed.
Prepare your body for bed. What I love to do, number one, if you have a lot on your mind, you have got a lot of stress, you know you're gonna have a busy day tomorrow. You're scared you're gonna forget something, girl, write it down. Do a brain dump as part of your evening routine. Do not do this in your bedroom, but as part of your evening routine in another room, I want you to prepare for the next day. Write down your to-do list. Write down some things you're grateful for. Write down some complicated feelings or emotions that you're having because it's causing, there's some stressful situations that's happening and you need to process that. So write that down and then you can start your bedtime routine. When you do your bedtime routine, I like to use all the senses. So I like to use sounds and sense and lower the lights.
And so one of my things that I love to do is to have a detoxification bath. And in my bath I will put, of course the, the warm water is very beneficial. So the temperature change that happens when you get out of your bath, that can help generate some good sleep. But in my detoxification bath I'm gonna put Epson salts, just the plain Epson salts. I'm not gonna add anything. I'm not gonna do use any of the brand names and add the fragrance cuz that's a catchall term for a lot of different chemicals. I don't need the chemicals, I'm trying to detox from the chemicals. So I'm gonna use just plain Epson salts. I also use a magnesium solution. Magnesium is wonderful for sleep, wonderful. And magnesium is best absorbed through the skin. So yes, you're getting some magnesium from the Epson salts.
I want to go the extra mile. I use a magnesium solution from living the good life naturally. They are my absolute favorite. And if you want a, a big discount on those products, use the promo code i h h for inspire healthy harmony, all caps, i h h. So you can take advantage of that magnesium solution. So I put magnesium solution baking soda and epon salts in my bath. And we'll even do some dry brushing before I get in the bath. And that's very, very beneficial for my sleep. And then I can also use scents. And so I love, there's a company called Plant Therapy. I like their their blend. And they're very reasonable from a cost perspective. So plant therapy has a blend called Blissful Dreams. And I will put some of that in my bath.
Later I will, when I get out and, and I'm preparing my bed, I will, I have a pillow spray, so I'm like spraying my bed and spraying my pillow. And my husband's like for the love, Jennifer. I mean all the things. And then, you know, playing soothing music relaxing. I like to read. I discovered a few years ago, wait a minute, I'm only reading something for pleasure. When I go on vacation, that doesn't make sense. I need to do this all the time. And so I was like, okay, well what's my obstacle? And then I'm like, well, what about books and having to go get books and all that stuff. So I got me a Kindle. I love my Kindle. I can put it on the black screen with just the write the white letters. And reading is very, very beneficial.
I'm not scrolling my phone, I'm reading a book. I, I have gotten into historical fiction and that, I don't know, I just love getting lost in a good story. As soon as I get a little bit of a little bit drowsy, I just turn off my book, put it on the put it on the nightstand and I'm ready to go to sleep. What I've realized is that sometimes we're doing the wrong things to unwind. We are stressing ourself out after a stressful day. We're doing something to unwind, but it's having the opposite effect. So I realized this because I had a client who told me we were going kinda going through what she does at night and she and her husband were watching horror movies to unwind. And and at first I thought, wow, horror movies to unwind. But then I realized, Jennifer, you and James are doing the same thing.
And I, you know, at one time we were watching a show on Netflix and it was like some kind of terrorist drama. So there was always somebody dying and bloodshed and things blowing up. That's stressful, that is spiking your cortisol. So we've gotta be very, very careful of what we're doing before we go to bed. If you are getting stuck on a good Netflix show and you're binging Netflix, guess what? You're not gonna get good sleep. Let me tell you what I just saw like two days ago. Someone had posted, it was like a little article from Netflix and Netflix said that their biggest competitor, their biggest competitor is not the other like Prime video, Hulu, like whatever else is out there. Amazon prime their biggest competitor is sleep is when you're sleeping, you're not watching. So the fact that Netflix identifies and says that the biggest competitor is sleep, they want you up all night binge watching.
That's what they want. That is awful. That's killing you. Like it's not worth it. Okay? It can't be that good of a show. It's not worth it. So I try to keep the, the Netflix mostly to the weekends, you know, I mean it's just, it's tough. It's tough or it needs to be earlier in the night and then still have a bedtime routine after that. So you have to figure out what works for you. Here's what, here's something I want you to realize cuz I would say that most of my folks come to me and they're saying, Jennifer, I wanna lose weight. I've gotta lose weight, I've gotta lose weight, I wanna lose weight. This is my biggest priority. And so we always talk about sleep because sleep, getting good sleep is like hitting the easy button. Do you know why? Because when you don't get good sleep the next day you are hungrier and you're craving something.
Guess what? You're craving, you're craving sweets. That's right. So by getting good sleep, by prioritizing sleep and you're going to make a big difference with how you feel the next day you're gonna be more energized. So you're gonna be more productive, more productive. You're gonna feel clearheaded and not be dealing with the foggy brain, the foggy head not thinking straight. And you're going to be able to make healthier choices. You're not gonna be as hungry, you're not gonna be ravenous and craving sweets. You'll be able to you when you feel better, you make healthier choices and then you know what, you'll be able to get some exercise in cuz you're not dragging. So, so very, very important. I wanna talk about some sleep disruptors. This is so very important cause I want you to look at your life, your environment, and I want you to identify what is disrupting your sleep.
Number one, look at your sleep environment. Is that disruptive to your sleep? Are there some lights that are disturbing your sleep? Is it a blinking light an alarm clock that is too too bright? Is it, you know, a clicking fan or is it, you know, a shades that kind of, you know, hit up against the window? What is it that is disrupting your sleep? I'm not gonna say a word about a sleep, about a snoring husband because that hits a little bit too close to home, y'all. I'm not gonna say a word so I'm gonna move right on. Your sleep environment needs to be cold, okay? It needs to be cold, it needs to be about 68 degrees in your room. And you wanna make sure, hey, is it time to replace some bed linens? Do we need to declutter our bedroom?
I don't know what it is about our bedrooms, it just ends up being a catchall and we just need to make it a priority and make sure it's a good sleep environment. It's dark, it's cold, it's a pleasant place to get good sleep. Looking at other sleep disruptors, eating too late. Eating too late is going to mean that your body is very busy digesting food so it doesn't get to the very active processes that it needs to do while you're sleeping cuz it's so busy digesting your food. Again, I've noticed because of my oral ring and my sleep scores, if I'm up too, if I'm up too late, if I'm, if I eat too late, guess what? I get a bad sleep score. So I've certainly seen that correlation in me. So eating too late means you're not gonna get good sleep. So we've gotta back up that dinnertime and we've gotta shut down the kitchen, okay?
Caffeine is a huge sleep disruptor. Now I know what you're thinking. You're sitting there thinking, oh Jennifer, not me. I can drink caffeine and go to sleep just fine. But what about during the night? What about the half-life of caffeine? A lot of you are drinking caffeine too late in the day and the half-life of caffeine that's kicking in in the middle of the night. That could be why you're waking up in the middle of the night. You need to stop all caffeine no later than about one to two in the afternoon. Seriously. Even if you feel like I'm not really caffeine sensitive, like it doesn't really affect me, I guarantee you it does. The other thing that is very disruptive and kind of tricky, I'm gonna go there though. It's alcohol. Alcohol is something that we easily become dependent on to help us go to sleep.
It's a depressant so it will help you fall asleep. It helps you relax, it helps you fall asleep. It almost seems kind of innocent cuz everybody's doing it. No big deal. But here's the thing, alcohol, even though it will help you fall asleep, it is very, very disruptive to the quality of sleep. You will not get good sleep left that night. Yes. How do I know this? Cuz I've tested it on my aura ring when I, when I have a alcoholic beverage. It's amazing how much my sleep suffers. So it's very important to keep this in mind. And y'all, at some point we have to be honest with ourselves and I've had to do this where we realize, okay, I'm drinking every single night to help me unwind and then I have to have copious amounts of caffeine during the day and then I'm all jacked up and I'm stressed out and I have to have, you know, alcohol at night to unwind.
So it's this never ending alcohol and caffeine cycle that is so very damaging to our body. And so many women get stuck in that awful cycle and it's absolutely destroying their health. So we've gotta be honest with ourself and really look at our lifestyle. And then finally, you know stress, stress spikes your cortisol. What is supposed to happen with your cortisol. You've heard me say that word cortisol a few times. What's supposed to happen with your cortisol is that it, you are supposed to, your cortisol is supposed to naturally spike in the morning and then it has a gradual slope all during the day and it's the lowest at night and that sends a signal to the body. It's time to relax, it's time to unwind, it's time to get good sleep. When you're stressed out, that cortisol level is going to stay jacked up. So it's going to really disrupt your sleep. So that's why stress management is so very, very important.
One last thing I want to address is that when you are waking up during the night, there can be a few different reasons from that. I have a lot of clients who say, I'm just so exhausted, I fall asleep easily, but I'm waking up in the middle of the night and then I can't go back to sleep. If this is you and you are waking up in the middle of the night, there could be some reasons for that. It could be disrupted circadian rhythms. It could be an overburdened liver, it could be blood sugar imbalance, it could be hormone imbalance, it could be poor gut health. Which if your gut is really irritated, your bladder's really irritated. So I mean, that could be while you're waking up in the middle of the night to go to the bathroom. And by the way, waking up in the middle of the night to go to the bathroom could also be related to disrupted circadian rhythm.
So there can be a lot of different reasons for why you're waking up. Again, you need to work with somebody if you feel like there's an underlying reason why you can't sleep. But here's what I wanna tell you. After you have implemented these healthy habits and you still find, okay, I'm waking up at night. So what do you do when you wake up at night? How do you get back to sleep? Here's what I want you to do. If you have laid there for about 20 to 30 minutes, don't be eyeballing the clock, but if you've really tried to go back to sleep, maybe done some deep breathing you're laying there and you're not going back to sleep and by now your mind is spinning you're having what one of my clients calls monkey brain and like you're getting stressed out cuz you can't go back to sleep and you've got a big day tomorrow.
Here's what I want you to do. If it's been about 20 to 30 minutes, I want you to get up outta bed. I want you to go into another room, stay in the dark, do not get on your phone. Do not start working. Do not cl turn on the tv, sit there in the dark, maybe do some deep breathing. If you wanna read for a little bit, do something calming and relaxing. You can speak those encouraging words to yourself. I'm so sleepy. I I'm looking forward to, to get back in bed and really get some good sleep tonight. But try to really look at that stress level. Do something calming and relaxing. As soon as you feel the least little bit sleepy, go get back in bed and try again. Okay? What happens is that we're waking up, we toss and turn and toss and turn and toss and turn and then we're stressing out and and, and it's gonna help prevent us from getting back to sleep.
So try that little trick and see if that works for you. I mentioned a few of my favorite products throughout the podcast, but I'm gonna kinda highlight those here. My favorite eye pillow. I have an eye pillow that I'm absolutely as obsessed with. I had a good favorite one. And then I gave a, a talk at a conference and I had this wonderful lady come up and she said, I've gotta tell you about my eye pillow. And I was all ears. And she gave me the suggestion of a, a pod and that a nod pod is an eye pillow. They have really cute branding and marketing too, by the way, but it's a longer eye pillow that kind of stretches across your face and even has like the little flat side that if you're a side sleeper you can kind of tuck underneath your head and then just drap it across.
And that's my favorite eye pillow. So that really helps to kind of block out the light. So I love my nod. Podd ipill. I think everybody in my house has one now. Cuz they've copied me. I brought up the oura ring earlier. The oura ring. O u r a aura ring is fantastic. If you are really digging in and you're kind of a dork like me and you wanna get some good data on your sleep, this is the way to do it. Very detailed information about your temper, your body temperature, your heart rate variability your blood oxygen levels your light sleep, your deep sleep, your rim sleep your readiness score, which is largely dependent on how you slept you know, in previous nights in your activity levels and your stress, et cetera. So very important data.
Very, very, very helpful and motivating. So I love my oura ring. And then I told you about the magnesium solution that I use from living the good life naturally. And you can use that promo code I h h I think it is. I will link all of my favorite products so you can have access to those. And then I also mentioned my my favorite blend for essential oils. It's called Blissful Dreams. And that is from a company called Plant Therapy. So those are some of my favorite products. I'm sure as I get off this podcast I'll be like, oh yeah, I forgot to mention something. But those are some of my favorites right there. One of the things we did not talk about on this podcast today is sleep supplements. And yes, there's some really good sleep supplements out there, but that does, you need the help of someone choosing the right supplements for you, but also looking at what else is going on with your health that could be causing sleep problems.
So there is some good stuff out there. Magnesium Glycinate is always at the top of the list. L-theanine, which is a precursor to gaba. GABA is an anti-anxiety hormone. There's a supplement called Calm My Brain that has ashwaganda and L-theanine and four different forms of magnesium. That that one's pretty awesome. So there are some good supplements out there, but you do want to make sure you have, you're taking some certain things into consideration. So do that with a, a trained professional. So this is everything about sleep. I hope I gave you some tips to help you sleep. Are you ready to prioritize sleep yet? Which one of those healthy sleep habits are you going to implement first? Remember, we can't do everything at once and I really want to encourage you to just give it a little time. You're trying to retrain your body and adjust those circadian rhythms.
It does take time. It really does. So, hey, I wanna hear from you. What are you trying, what's working? What's not? Like I've got your back. I wanna hear from you. And I love to encourage you on your health journey. Remember next time, next podcast we're talking poop. Like I said, I'll work with a lot of women. We're not sleeping or pooping and this is why we're struggling. So we can, you can always expect to come here to the Healthy Harmony podcast and get straight talk with no hidden agenda. I'm not changing anything, okay? Remember, take it one day at a time. One change at a time. Bye friend.