Transcrição completa de How to Simplify Your Wellness Routine, Wake Up Rested, and Get Serious About Sleep Maxxing Without a Tracker [Ep 157]

for me. So I'm using the wired headphones, no 00:02:10.129 --> 00:02:14.650 sunglasses. I am playing sulfasio frequencies 00:02:14.650 --> 00:02:18.949 in my headphones. So those are, a lot of people 00:02:18.949 --> 00:02:20.909 don't know what those are, but a lot of you are 00:02:20.909 --> 00:02:23.710 familiar with frequency. I'm very huge into frequency. 00:02:24.699 --> 00:02:28.099 It's all the different healing frequencies, like 00:02:28.099 --> 00:02:31.419 528 is super healing, but there's all these other, 00:02:31.479 --> 00:02:34.580 777 and all these frequencies. You can, even 00:02:34.580 --> 00:02:37.039 if you just searched them in your Apple Music. 00:02:37.650 --> 00:02:41.150 You could search frequencies and all kinds of 00:02:41.150 --> 00:02:44.270 things will come up. So I found a playlist that 00:02:44.270 --> 00:02:47.830 I like and downloaded it. And some of the frequencies 00:02:47.830 --> 00:02:51.770 are good for releasing guilt. Others are good 00:02:51.770 --> 00:02:56.050 for love, abundance, all kinds of different things 00:02:56.050 --> 00:02:59.490 that you want to channel. But I just let it play. 00:02:59.610 --> 00:03:02.710 I let it play all the way through. And some of 00:03:02.710 --> 00:03:04.909 them are an hour, could be more than an hour. 00:03:05.150 --> 00:03:07.729 And so I'm trying to give myself at least an 00:03:07.729 --> 00:03:11.349 hour to walk because I find the way I'm doing 00:03:11.349 --> 00:03:13.810 this, my morning wonder walk, there's so many 00:03:13.810 --> 00:03:16.270 things, so many elements to it and things that 00:03:16.270 --> 00:03:18.650 I'm doing while I'm walking. So I'm listening 00:03:18.650 --> 00:03:21.889 to the frequencies. I have, because I'm ballroom 00:03:21.889 --> 00:03:23.810 dancing, and here I'm going to sit up straighter 00:03:23.810 --> 00:03:25.930 in my chair as I say this, but I'm trying to 00:03:25.930 --> 00:03:29.240 work on my posture. And I think my posture has 00:03:29.240 --> 00:03:31.560 been pretty okay because I was a dancer growing 00:03:31.560 --> 00:03:35.259 up. But I think as we age, we have babies. And 00:03:35.259 --> 00:03:38.080 I noticed a big decline in my posture like after 00:03:38.080 --> 00:03:40.000 I was breastfeeding. I don't know. I was just 00:03:40.000 --> 00:03:43.120 like hunching over holding a baby. And my posture 00:03:43.120 --> 00:03:46.240 started to suffer. And I think even if we want 00:03:46.240 --> 00:03:48.639 to get more like woo -woo with it or energetic 00:03:48.639 --> 00:03:52.509 with it, it's like... the dimming of your light 00:03:52.509 --> 00:03:55.409 happening and you're like hunching of course 00:03:55.409 --> 00:03:57.949 we're all hunching over computers and and smartphones 00:03:57.949 --> 00:04:01.250 and all that too so but when i am walking my 00:04:01.250 --> 00:04:04.250 morning wonder walk i am actually working on 00:04:04.250 --> 00:04:06.969 my posture so i'm lifting my chest to the sky

00:04:06.969 --> 00:04:10.090 i think about eliminating the wrinkles from my 00:04:10.090 --> 00:04:13.259 shirt So like if you think about your shirt and 00:04:13.259 --> 00:04:15.960 just keeping everything straight so that there's 00:04:15.960 --> 00:04:18.100 no wrinkles in your shirt. And I'm working on 00:04:18.100 --> 00:04:21.860 that posture. I am holding my core in and all 00:04:21.860 --> 00:04:24.500 of that. So I'm doing that as I'm walking and 00:04:24.500 --> 00:04:27.680 I'm breathing and I'm taking deeper breaths because 00:04:27.680 --> 00:04:30.319 a lot of us are holding our breath. I know I 00:04:30.319 --> 00:04:33.199 do it a lot when I'm stressed or I'm concentrating 00:04:33.199 --> 00:04:35.199 on something. I'm like literally sitting there 00:04:35.199 --> 00:04:37.839 holding my breath. So during these walks, I'm 00:04:37.839 --> 00:04:40.569 trying to breathe and take deep breaths. breaths 00:04:40.569 --> 00:04:44.389 and it's basically a walking meditation. And 00:04:44.389 --> 00:04:46.170 I hear a lot of people say, I don't have time 00:04:46.170 --> 00:04:48.910 to meditate. I don't know how to meditate. And 00:04:48.910 --> 00:04:51.089 I think this is one of the simplest things that 00:04:51.089 --> 00:04:54.230 you can do and such an easy way to get a meditation 00:04:54.230 --> 00:04:56.730 in. I think it's a bonus to have these frequencies 00:04:56.730 --> 00:05:00.050 playing. And as you're walking, it's not like 00:05:00.050 --> 00:05:01.990 you can tune out the whole world when you're 00:05:01.990 --> 00:05:03.649 walking by the beach and there's other people 00:05:03.649 --> 00:05:08.329 walking around as well. But I just focus on my 00:05:08.329 --> 00:05:11.899 breath. I'm focusing on my posture. I'm focusing 00:05:11.899 --> 00:05:16.480 on the breeze, the ocean, the horizon. I'm looking 00:05:16.480 --> 00:05:19.839 at the birds. I'm noticing things that I maybe 00:05:19.839 --> 00:05:21.980 have never noticed before. I'm just tuning in. 00:05:22.019 --> 00:05:24.120 And I have the headphones in. It's not like I 00:05:24.120 --> 00:05:26.339 can't hear anyone. I hear laughing and yelling 00:05:26.339 --> 00:05:29.439 and cars and everything. But you're noticing 00:05:29.439 --> 00:05:31.639 all of those noises and you're letting it just... 00:05:31.970 --> 00:05:35.470 tune right out. And it's been so powerful for 00:05:35.470 --> 00:05:38.129 me. And I think when I was in Switzerland, you 00:05:38.129 --> 00:05:40.610 guys know, I went on that silent retreat. I went 00:05:40.610 --> 00:05:43.269 to Switzerland and I was silent for the majority 00:05:43.269 --> 00:05:47.670 of a week. And I did many walking meditations 00:05:47.670 --> 00:05:50.810 that were guided by like a yoga practitioner. 00:05:51.009 --> 00:05:54.269 And there were a lot of different ways to meditate, 00:05:54.430 --> 00:05:57.379 but Walking was one of them and I really loved 00:05:57.379 --> 00:05:59.199 that. For me, maybe you're the type of person 00:05:59.199 --> 00:06:02.300 that can't sit still or you can't lay there and 00:06:02.300 --> 00:06:06.019 you get all antsy. A walking meditation is for 00:06:06.019 --> 00:06:09.079 you. So you need to try it. Trust me on this. 00:06:09.180 --> 00:06:11.720 Get some frequencies going in your headphones 00:06:11.720 --> 00:06:14.879 and it's like... When I'm doing that and I have 00:06:14.879 --> 00:06:16.959 the frequencies going, it's almost like I'm in 00:06:16.959 --> 00:06:20.759 some movie or something and I'm walking, I don't 00:06:20.759 --> 00:06:23.639 know, in another dimension or something. It's 00:06:23.639 --> 00:06:26.279 very cool. It takes you out of your everyday 00:06:26.279 --> 00:06:29.980 and out of your typical maybe music that you 00:06:29.980 --> 00:06:32.459 listen to or even a podcast or whatever you're 00:06:32.459 --> 00:06:35.620 listening to. I still love to do that, but these 00:06:35.620 --> 00:06:38.040 mornings have been so sacred for me using the 00:06:38.040 --> 00:06:41.600 frequencies and doing the walk. Another thing 00:06:41.600 --> 00:06:44.500 I like to do when I'm doing these walks is it's 00:06:44.500 --> 00:06:47.800 a wonder walk because if I see a little path 00:06:47.800 --> 00:06:50.680 and I've never walked down that path before, 00:06:50.740 --> 00:06:52.839 there's all these different paths going down 00:06:52.839 --> 00:06:54.800 to the beach. And if I've never taken a particular 00:06:54.800 --> 00:06:57.620 one, I try it. So the other day I'm on my walk 00:06:57.620 --> 00:07:00.699 and I see this path and I've never walked down 00:07:00.699 --> 00:07:03.620 this path before and I walk down and I start 00:07:03.620 --> 00:07:05.500 to notice there's things painted on the trees. 00:07:05.600 --> 00:07:09.060 There's one like... bright blue tree limbs. So 00:07:09.060 --> 00:07:10.959 I'm like, oh, somebody's like done some art or 00:07:10.959 --> 00:07:12.740 whatnot. And so I'm like looking at everything. 00:07:12.959 --> 00:07:15.819 And what I quickly realized is that someone has 00:07:15.819 --> 00:07:18.680 painted tributes and maybe it's multiple people 00:07:18.680 --> 00:07:20.639 have painted tributes to people that they've 00:07:20.639 --> 00:07:23.220 lost. And someone was talking about their mother 00:07:23.220 --> 00:07:26.139 and another person was talking about a guy named 00:07:26.139 --> 00:07:29.220 Dustin. And there were all these names and messages 00:07:29.220 --> 00:07:32.319 painted on these tree limbs. And I thought, this 00:07:32.319 --> 00:07:35.439 is no accident that I walked down this path today. 00:07:36.290 --> 00:07:38.610 And my eyes welled up with tears. I was a little 00:07:38.610 --> 00:07:42.009 emotional about it, but I also became very grateful 00:07:42.009 --> 00:07:46.250 to have seen that and to think about the things 00:07:46.250 --> 00:07:48.589 that I've lost in my life or I've gained and 00:07:48.589 --> 00:07:50.410

things that I'm grateful for and the people I'm 00:07:50.410 --> 00:07:52.730 grateful for. So then I got to thinking, how 00:07:52.730 --> 00:07:56.410 powerful is this to have a little mini gratitude 00:07:56.410 --> 00:08:01.100 practice worked into this walk? then has morphed 00:08:01.100 --> 00:08:04.300 into over days and days that I've done it, where 00:08:04.300 --> 00:08:07.800 I'm also saying just to myself, the things that 00:08:07.800 --> 00:08:10.319 I'm grateful for, big or small. And actually 00:08:10.319 --> 00:08:13.439 the smaller that you can be grateful for, the 00:08:13.439 --> 00:08:15.060 smaller things that you can be grateful for, 00:08:15.139 --> 00:08:17.959 the better. Because we like to always give big 00:08:17.959 --> 00:08:20.699 overarching themes of, oh, I'm grateful for my 00:08:20.699 --> 00:08:23.639 family. But what is it that you're grateful for? 00:08:23.779 --> 00:08:26.079 You're grateful for your health, but what exactly? 00:08:26.939 --> 00:08:29.420 is something that you're super grateful for with 00:08:29.420 --> 00:08:32.860 your health. And so this micro gratitude practice 00:08:32.860 --> 00:08:36.299 on the walk has made this walk extra special 00:08:36.299 --> 00:08:40.720 to me. And so the wonder part of it is... that 00:08:40.720 --> 00:08:43.919 I noticed all these things that I had never seen 00:08:43.919 --> 00:08:46.559 before. I've walked this route a million times. 00:08:46.679 --> 00:08:49.039 I noticed a message spray painted on the sidewalk. 00:08:49.360 --> 00:08:53.139 I saw over in the corner, there were some dried 00:08:53.139 --> 00:08:56.240 sunflowers that had been like set up in the tree 00:08:56.240 --> 00:08:58.899 limbs. And there were some shells that somebody 00:08:58.899 --> 00:09:02.080 had left. And I kept on walking and I actually 00:09:02.080 --> 00:09:04.659 saw a little bouquet of flowers that were like 00:09:04.659 --> 00:09:08.740 on the ground, kind of propped up against. the 00:09:08.740 --> 00:09:11.799 the walkway but it was like way off to the side 00:09:11.799 --> 00:09:14.899 and like i happened to take notice of this it 00:09:14.899 --> 00:09:17.700 just got me thinking that when you are able to 00:09:17.700 --> 00:09:21.299 tune in and and tune into yourself and ground 00:09:21.299 --> 00:09:26.240 yourself and take a beat to breathe and concentrate 00:09:26.240 --> 00:09:29.220 on your posture and the way you're walking and 00:09:29.220 --> 00:09:32.419 bring yourself into this kind of like theta meditative 00:09:32.419 --> 00:09:35.240 state, the things that you will notice that you 00:09:35.240 --> 00:09:37.820 never noticed before. And another thing I did 00:09:37.820 --> 00:09:42.220 on my walk was I saw this man that I see him 00:09:42.220 --> 00:09:45.059 running. I see him usually running on a different 00:09:45.059 --> 00:09:49.059 road when I'm driving. And today I saw him at 00:09:49.059 --> 00:09:51.259 the beach and he was like relaxing. But I

always 00:09:51.259 --> 00:09:54.419 see this man running on miles away from where 00:09:54.419 --> 00:09:56.899 I saw him today. And I thought, you know what? 00:09:56.980 --> 00:09:59.740 I'm going to stop and talk to this guy. So I 00:09:59.740 --> 00:10:02.259 said, hey, I said, I see you running all the 00:10:02.259 --> 00:10:06.799 time on US1. He wears like a very distinct bandana 00:10:06.799 --> 00:10:08.620 on his head. I'm talking, I've seen this man 00:10:08.620 --> 00:10:11.580 for years running. And I said, I have to know. 00:10:12.019 --> 00:10:13.559 Because now I'm seeing you all the way over here. 00:10:13.620 --> 00:10:16.179 I have to know like how many miles did you just 00:10:16.179 --> 00:10:18.919 run? And he's like, oh, I run about seven miles. 00:10:19.200 --> 00:10:21.279 And I said, and you are out here every day because 00:10:21.279 --> 00:10:23.779 I take my son to school and then I see this man. 00:10:24.059 --> 00:10:26.120 And he said, yeah, I'm out here every day. And 00:10:26.120 --> 00:10:28.840 he was like rain or shine. So I talked to him 00:10:28.840 --> 00:10:31.399 for a couple minutes and it was just a nice way 00:10:31.399 --> 00:10:33.139 to be like, you know what? This guy's been like 00:10:33.139 --> 00:10:36.100 a fixture in my morning routine, whether I realized 00:10:36.100 --> 00:10:39.379 it or not. And I had to just make. contact with 00:10:39.379 --> 00:10:42.120 him and say hello. And then I see this lady and 00:10:42.120 --> 00:10:44.519 I've seen her before. And she walks this dog. 00:10:44.840 --> 00:10:48.039 She has like makeup on and she's wearing accessories 00:10:48.039 --> 00:10:50.759 and everything. And she's always got a lot of 00:10:50.759 --> 00:10:54.039 flair. I like to call it. So I stopped her and 00:10:54.039 --> 00:10:58.279 I noticed that she had here. I thought she always 00:10:58.279 --> 00:11:00.539 was wearing brightly colored socks with like 00:11:00.539 --> 00:11:05.519 sandals. She had anklets on her ankle, like all 00:11:05.519 --> 00:11:09.289 the way up. like inches of anklets colorful anklets 00:11:09.289 --> 00:11:11.929 on her ankles and I said oh my god I love your 00:11:11.929 --> 00:11:14.389 anklets I said I've seen you before and I always 00:11:14.389 --> 00:11:16.629 thought you were wearing colorful socks and she's 00:11:16.629 --> 00:11:19.029 like no I wear these anklets and I keep them 00:11:19.029 --> 00:11:21.490 on all the time I was like fascinated by this 00:11:21.490 --> 00:11:24.450 lady right so on my wonder walk I was doing a 00:11:24.450 --> 00:11:26.629 lot of things including talking to strangers 00:11:26.629 --> 00:11:29.570 but I felt very comfortable just kind of talking 00:11:29.570 --> 00:11:31.350 to these people and I thought you know what this 00:11:31.350 --> 00:11:33.789 is what it's all about it's almost childlike 00:11:33.789 --> 00:11:36.480 and like exploring your inner child you're like 00:11:36.480 --> 00:11:38.740 walking

down the path you've never walked and 00:11:38.740 --> 00:11:40.840 seeing all the like little secret things that 00:11:40.840 --> 00:11:43.919 you're gonna see on your walk and so I am really 00:11:43.919 --> 00:11:46.299 enjoying it and I'm telling you when I'm done 00:11:46.299 --> 00:11:50.330 I feel grateful I feel centered I've had that 00:11:50.330 --> 00:11:51.950 morning sunlight because I haven't been wearing 00:11:51.950 --> 00:11:54.830 my sunglasses you know when I'm walking and I'm 00:11:54.830 --> 00:11:57.389 getting the fresh air and it just has so many 00:11:57.389 --> 00:12:02.559 benefits so I feel like in a world full of complicated 00:12:02.559 --> 00:12:05.419 wellness routines. This has been one that has 00:12:05.419 --> 00:12:10.059 been super impactful for me as a perimenopausal 00:12:10.059 --> 00:12:14.120 woman who is struggling with all the things like 00:12:14.120 --> 00:12:17.500 all of you are. And so I just wanted to share 00:12:17.500 --> 00:12:20.340 the Wonder Walk with you. And maybe you can incorporate 00:12:20.340 --> 00:12:23.460 some of those things into your daily routine 00:12:23.460 --> 00:12:27.750 or walk. I promise you try the walking meditation. 00:12:28.070 --> 00:12:30.470 You're going to love it, especially if you don't 00:12:30.470 --> 00:12:32.789 like traditional meditation. I taught myself 00:12:32.789 --> 00:12:34.509 to meditate when I was pregnant with my son. 00:12:34.649 --> 00:12:38.490 I had no idea what I was doing. I had no instruction. 00:12:38.610 --> 00:12:41.590 I feel like there were no apps like there are 00:12:41.590 --> 00:12:45.470 today. And the way I started meditating was just 00:12:45.470 --> 00:12:50.519 to sit outside. close my eyes and recognize the 00:12:50.519 --> 00:12:52.360 different sounds that I would hear. So I would 00:12:52.360 --> 00:12:55.039 hear the breeze. I would feel the breeze on my 00:12:55.039 --> 00:12:57.100 face. I would hear the birds. I would hear a 00:12:57.100 --> 00:12:59.759 car drive by. And you just kind of take notice 00:12:59.759 --> 00:13:01.639 of those things and then you just let them kind 00:13:01.639 --> 00:13:06.320 of flow in and flow out and stay in your relaxed, 00:13:06.500 --> 00:13:10.639 calm state. So I just take that same principle 00:13:10.639 --> 00:13:13.139 and I do it when I'm walking and it's made a 00:13:13.139 --> 00:13:16.559 big impact. So morning wonder walk, do it. Oh, 00:13:16.580 --> 00:13:20.740 also another tip my acupuncturist tells me to 00:13:20.740 --> 00:13:23.100 do, and I sometimes do this on my walk too. You 00:13:23.100 --> 00:13:26.059 cup your hand and you like tap where your lymph 00:13:26.059 --> 00:13:29.000 is. So you're like under your arms. You can do 00:13:29.000 --> 00:13:31.639 like behind your legs in your like groin area 00:13:31.639 --> 00:13:34.940 and you tap like 20 times and it wakes up your 00:13:34.940 --> 00:13:38.159 lymph. So that's just good for detoxification 00:13:38.159 --> 00:13:41.320 and lymphatic drainage and all of that. So I 00:13:41.320 --> 00:13:43.899 do that on the Wonder Walk as well. The next 00:13:43.899 --> 00:13:47.860 one is if you are not putting time and intention 00:13:47.860 --> 00:13:50.879 into your sleep routine, you're missing out. 00:13:51.120 --> 00:13:54.259 So I know we talk about sleep a lot. I just recently 00:13:54.259 --> 00:13:57.840 heard this term sleep maxing. And I think the 00:13:57.840 --> 00:14:00.259 cool kids are using it and talking about it. 00:14:00.360 --> 00:14:02.759 So we're going to talk about sleep maxing because 00:14:03.639 --> 00:14:06.139 If you don't know where to start when it comes 00:14:06.139 --> 00:14:08.820 with a wellness routine, sleep is where you need 00:14:08.820 --> 00:14:12.539 to start, okay? That is the foundation for everything. 00:14:12.740 --> 00:14:15.759 And you can do all the things, but if you are 00:14:15.759 --> 00:14:18.279 not sleeping properly and have good sleep hygiene, 00:14:18.580 --> 00:14:22.059 then I think you're really doing yourself a disservice 00:14:22.059 --> 00:14:24.519 on that. So I'm going to talk about some ways 00:14:24.519 --> 00:14:28.360 that you can sleep max. So really help yourself 00:14:28.360 --> 00:14:31.299 out. Number one is the morning sunlight, which 00:14:31.299 --> 00:14:33.460 we've talked about. You got to get that exposure 00:14:33.460 --> 00:14:35.840 in the morning. It sets your circadian rhythm. 00:14:35.940 --> 00:14:38.700 So important. Go out on your wonder walk. Don't 00:14:38.700 --> 00:14:40.960 wear the sunglasses. Carry the sunglasses with 00:14:40.960 --> 00:14:43.220 you. If you feel like, oh my gosh, I'm going 00:14:43.220 --> 00:14:44.480 to need this. If you're one of those people that 00:14:44.480 --> 00:14:46.460 always wears the sunglasses, carry the sunglasses 00:14:46.460 --> 00:14:49.320 with you. And then you have them in case you 00:14:49.320 --> 00:14:50.940 really feel like your eyes are too sensitive. 00:14:51.059 --> 00:14:52.899 I don't think they will be. I think you'll be 00:14:52.899 --> 00:14:55.240 just fine. And that morning light is so important 00:14:55.240 --> 00:14:59.360 to get into your eyeballs. The next one is magnesium 00:14:59.360 --> 00:15:02.779 before bed. So magnesium supplements. A lot of 00:15:02.779 --> 00:15:05.860 doctors will tell you to take magnesium. I do 00:15:05.860 --> 00:15:09.840 take it in the evening, but I have realized that 00:15:09.840 --> 00:15:12.559 I need a couple of hours before I go to sleep 00:15:12.559 --> 00:15:15.899 to take it. One, because if I drink too much 00:15:15.899 --> 00:15:18.379 water before bed, I'm going to be up in the middle 00:15:18.379 --> 00:15:20.460 of the night and I don't want to do that. I want 00:15:20.460 --> 00:15:23.120 to be able to sleep all the way through and not 00:15:23.120 --> 00:15:26.820 have to go get up. to go pee. So I don't want 00:15:26.820 --> 00:15:28.639 to

take a ton of supplements right before bed. 00:15:28.860 --> 00:15:32.460 So I think taking the magnesium a couple of hours 00:15:32.460 --> 00:15:34.960 before you go to bed, drinking a lot of water, 00:15:35.059 --> 00:15:37.399 but giving it time so you can use the restroom 00:15:37.399 --> 00:15:38.840 and you're not going to wake up in the middle 00:15:38.840 --> 00:15:40.580 of the night. Because the worst is when you have 00:15:40.580 --> 00:15:42.279 had a lot of water because you've taken a bunch 00:15:42.279 --> 00:15:44.159 of supplements and then you're up like an hour 00:15:44.159 --> 00:15:45.860 and a half later having to go to the bathroom. 00:15:46.139 --> 00:15:49.059 So magnesium, but a couple of hours before bed 00:15:49.059 --> 00:15:53.340 is my personal way that I do it. Keeping your 00:15:53.340 --> 00:15:55.860 bedroom cool. A lot of husbands and wives struggle 00:15:55.860 --> 00:15:58.299 with this because I always find that one person 00:15:58.299 --> 00:16:01.679 wants it way colder than the other person. And 00:16:01.679 --> 00:16:03.500 that's why you may need a sleep divorce. I'm 00:16:03.500 --> 00:16:07.059 not mad at that. I think that is okay for some 00:16:07.059 --> 00:16:09.259 people. If you cannot sleep with your partner. 00:16:09.789 --> 00:16:12.049 then you need to figure out a way to be able 00:16:12.049 --> 00:16:15.789 to sleep. And having a cool bedroom or a cold 00:16:15.789 --> 00:16:18.409 bedroom, I think actually science says like 60 00:16:18.409 --> 00:16:21.450 to 67 degrees Fahrenheit, which to me seems pretty 00:16:21.450 --> 00:16:27.169 cold. But I mean, I love like a 70 degree room. 00:16:28.019 --> 00:16:31.299 You will sleep way better if you have your room 00:16:31.299 --> 00:16:35.120 colder. So that is sleep maxing for sure. Mouth 00:16:35.120 --> 00:16:38.899 taping. So for me, I don't mouth tape. because 00:16:38.899 --> 00:16:42.720 I am a clencher. I know this and I have an Invisalign. 00:16:42.899 --> 00:16:45.100 So that helps me with the clenching a little 00:16:45.100 --> 00:16:47.799 bit. But if you don't clench and you sleep with 00:16:47.799 --> 00:16:50.220 your mouth open, I do think mouth taping has 00:16:50.220 --> 00:16:52.559 a big impact on your sleep and maybe give that 00:16:52.559 --> 00:16:57.720 a try. For me, I just, I, my, my mouth is like 00:16:57.720 --> 00:17:01.179 shut. And one thing I do think about now is tongue 00:17:01.179 --> 00:17:04.000 posture. I've heard that you need to have your 00:17:04.000 --> 00:17:05.779 tongue like kind of glued to the roof of your 00:17:05.779 --> 00:17:09.440 mouth. So I've been doing that. So for mouth 00:17:09.440 --> 00:17:11.819 breathers, I think the mouth tape could be very 00:17:11.819 --> 00:17:14.920 beneficial. Reducing blue light at least two 00:17:14.920 --> 00:17:17.420 hours before bed. This is so hard for so many 00:17:17.420 --> 00:17:20.720 people, but you have to do it. You have to reduce 00:17:20.720

--> 00:17:22.920 the blue light. I ordered some new blue light 00:17:22.920 --> 00:17:24.900 glasses. So I'm going to start using those because 00:17:24.900 --> 00:17:27.559 even the TV, even if you aren't looking at your 00:17:27.559 --> 00:17:30.819 cell phone, eliminating TV, all screens, two 00:17:30.819 --> 00:17:33.660 hours before bed. will definitely help your sleep 00:17:33.660 --> 00:17:37.420 routine. Sleep tracking. I am not so into this. 00:17:37.500 --> 00:17:40.380 This is something like a whoop or an aura ring. 00:17:40.579 --> 00:17:43.460 And I know probably half of America is wearing 00:17:43.460 --> 00:17:46.539 them, but I just am not into tech on my body. 00:17:46.640 --> 00:17:49.099 And I'm not into tech on my body at night. I 00:17:49.099 --> 00:17:51.539 can barely wear earrings in my ears at night. 00:17:51.599 --> 00:17:54.380 So I just don't like anything on me. And like 00:17:54.380 --> 00:17:57.160 wearing a tracker is not my thing. I think you 00:17:57.160 --> 00:18:00.119 also, we want to sub out everything. We want 00:18:00.119 --> 00:18:02.819 to sub it out to an app or a cracker or all this 00:18:02.819 --> 00:18:05.119 stuff. And I think you need to really tune into 00:18:05.119 --> 00:18:07.259 yourself. Did I sleep well last night? Okay. 00:18:07.299 --> 00:18:09.240 If I didn't sleep well, why didn't I sleep well? 00:18:09.299 --> 00:18:10.960 I don't think you need an app to tell you all 00:18:10.960 --> 00:18:13.220 that. Now, people that are into it, they swear 00:18:13.220 --> 00:18:15.119 by it and they tell me, oh my God, well, you 00:18:15.119 --> 00:18:17.059 have never tried one. So you don't know how cool 00:18:17.059 --> 00:18:19.819 they are. Well, you're right. But I'm just at 00:18:19.819 --> 00:18:22.079 this stage in the game. I'm not into it. I know 00:18:22.079 --> 00:18:25.160 when I sleep well, I know when I don't sleep 00:18:25.160 --> 00:18:28.660 well, because I'm really dedicated. to sleeping 00:18:28.660 --> 00:18:31.039 the best that I can. Consistent sleep schedules, 00:18:31.259 --> 00:18:35.299 super important. I try to adhere to this. In 00:18:35.299 --> 00:18:37.579 fact, I went to a Halloween party last weekend 00:18:37.579 --> 00:18:40.000 and my husband and I stayed out till like 12, 00:18:40.039 --> 00:18:43.940 15. I'm telling you what, it wrecked me. It wrecked 00:18:43.940 --> 00:18:48.140 me. The next day I was like, I just couldn't 00:18:48.140 --> 00:18:52.720 even function. So I know how much sleep affects 00:18:52.720 --> 00:18:55.650 me because when I don't get it, You know, I don't 00:18:55.650 --> 00:18:57.609 drink anymore. It was like I had two bottles 00:18:57.609 --> 00:19:00.890 of wine. I felt hung over like a sleep hangover 00:19:00.890 --> 00:19:04.950 and it was terrible. So I really try not to do 00:19:04.950 --> 00:19:07.630 that as much as it is fun to stay up. I was like, 00:19:07.670 --> 00:19:09.869 I cannot do this. I've done it a couple of times 00:19:09.869 --> 00:19:13.349 lately and it's just not good for me. Bedtime 00:19:13.349 --> 00:19:16.410 rituals. So what is the ritual that you're going 00:19:16.410 --> 00:19:20.170 to do? I love bathing in like dimmer light. So 00:19:20.170 --> 00:19:23.460 taking a shower in dimmer light. taking a bath, 00:19:23.559 --> 00:19:25.400 whatever you want to do. If you can meditate 00:19:25.400 --> 00:19:27.900 before bed, a lot of people get great results 00:19:27.900 --> 00:19:30.460 from that. I end up reading with my son at night 00:19:30.460 --> 00:19:33.619 and it's funny because it relaxes him a lot and 00:19:33.619 --> 00:19:36.259 it also is relaxing me. And we're taking that 00:19:36.259 --> 00:19:40.140 time to not be in front of a TV. So I love our 00:19:40.140 --> 00:19:42.579 reading ritual and he's in fifth grade and I'm 00:19:42.579 --> 00:19:44.480 like, is he going to want to continue to do this 00:19:44.480 --> 00:19:48.000 with me? Because I love it. And I think right 00:19:48.000 --> 00:19:50.740 now he really loves it. So I'm hoping this. This 00:19:50.740 --> 00:19:53.319 maintains. So we talked about the morning wonder 00:19:53.319 --> 00:19:56.920 walk. We talked about the micro gratitude practice 00:19:56.920 --> 00:20:01.289 that you can do on your walk. Say you even do 00:20:01.289 --> 00:20:03.930 it when you're driving to work or to school or 00:20:03.930 --> 00:20:05.750 wherever you're going in the morning and just 00:20:05.750 --> 00:20:07.569 take note of those things that you're grateful 00:20:07.569 --> 00:20:11.130 for. And the sleep maxing. Everyone can do it. 00:20:11.130 --> 00:20:14.269 It's free. You don't need a fancy tracker or 00:20:14.269 --> 00:20:16.490 anything like that. You just need some dedication 00:20:16.490 --> 00:20:20.049 and some intention behind what you're going to 00:20:20.049 --> 00:20:22.789 commit to with your sleep. I think it's so important. 00:20:22.930 --> 00:20:28.630 And those are my simple wellness tips to take 00:20:28.630 --> 00:20:31.509 the complication. out of feeling good and feeling 00:20:31.509 --> 00:20:33.490 healthy. Hope you enjoyed and I'll see you guys 00:20:33.490 --> 00:20:35.910 next time. Thank you for listening to The Cinnamon 00:20:35.910 --> 00:20:38.670 Effect. You'll find everything I'm loving, using, 00:20:38.789 --> 00:20:41.150 and recommending linked in the show notes. And 00:20:41.150 --> 00:20:43.549 if you love the show, follow or subscribe and 00:20:43.549 --> 00:20:46.049 leave us a five -star rating and review. It truly 00:20:46.049 --> 00:20:49.450 helps more women find us. Until next time, keep 00:20:49.450 --> 00:20:52.109 living boldly, keep evolving, and add a little 00:20:52.109 --> 00:20:53.990 cinnamon to your life along the way.