Latest / Toni, Jase & Sam - Breakfast Catchup / Breakfast Bonus: Guide for a better sleep

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Breakfast Bonus: Guide for a better sleep · Toni, Jase & Sam - Breakfast Catchup

• 0:00
  Speaker 1: The Coast Breakfast Bonus Podcast with Tony Jason Sam.
• 0:05
  Speaker 2: Hi, thanks for listening to our Breakfast Bonus podcast. Today,
• 0:07
  Speaker 2: we're talking about a rule that's been doing the rounds
• 0:09
  Speaker 2: on social media. Apparently it's a rule that you should
• 0:10
  Speaker 2: follow if you want to get a decent night sleep.
• 0:12
  Speaker 2: And let's face it, we can all do with that.
• 0:15
  Speaker 2: It's called the ten three two one over rule. Oh God,
• 0:19
  Speaker 2: to remember, I know it's it's also the commination to
• 0:22
  Speaker 2: a safe the ten three two one overall. So it's
• 0:26
  Speaker 2: a serious steps you can take pre bed time throughout
• 0:29
  Speaker 2: the day to prepare you for a bit of night's sleep.
• 0:30
  Speaker 2: And the tens does stand for ten hours before you
• 0:32
  Speaker 2: go to sleep.
• 0:34
  Speaker 1: Ten hours.
• 0:35
  Speaker 2: This is how long. It's not caffeine, mate, it is caffeine.
• 0:40
  Speaker 2: That's ten hours before.
• 0:41
  Speaker 3: Nam before you go to sleep. If you're going to
• 0:44
  Speaker 3: bed at eight city called ten hours yep, if you.
• 0:46
  Speaker 2: Go to bed eight, yes, what are we doing? Nor
• 0:50
  Speaker 2: more caffeine? I teen hours? We got to be now,
• 0:52
  Speaker 2: that's okay. If you got a bit, you shouldn't be
• 0:53
  Speaker 2: having a coffee after then, should you? After ten in
• 0:56
  Speaker 2: the morning.
• 0:56
  Speaker 3: I can drink coffee before I got a bid but no,
• 0:58
  Speaker 3: I probably wouldn't anyway, right, So okay, is that the
• 1:01
  Speaker 3: only thing.
• 1:01
  Speaker 2: That's the teen hours beforehand, stop your caffeine. Okay, three
• 1:06
  Speaker 2: hours before beard, no more food or alcohol, three hours
• 1:09
  Speaker 2: before bed.
• 1:09
  Speaker 3: It's not going to happen.
• 1:10
  Speaker 4: I get hungry, and that means we're also eating at
• 1:12
  Speaker 4: five o'clock. That's a lasting at five o'clock. Really, I
• 1:17
  Speaker 4: can't sleep that well, Jasp, I haven't got food in
• 1:19
  Speaker 4: my belly.
• 1:21
  Speaker 2: The whole thought policy, yes, or doesn't it ever?
• 1:22
  Speaker 3: A big feed and a but they do there at
• 1:25
  Speaker 3: lunch time, so that would be okay.
• 1:26
  Speaker 4: And I think I think the premise of a sister.
• 1:29
  Speaker 4: I think with those sleeps. I think I think if
• 1:31
  Speaker 4: you have a really big meal, you go to sleep well,
• 1:32
  Speaker 4: but then you wake up, you wake up. Guessie.
• 1:34
  Speaker 2: They've done some science on it takes about three hours
• 1:36
  Speaker 2: for our food to move through a digestive system that
• 1:38
  Speaker 2: can interfere with sleep, and as you know, alcohol can
• 1:41
  Speaker 2: cause terrible sleep.
• 1:42
  Speaker 4: Well, so it was the same I I go to
• 1:44
  Speaker 4: sleep well, wake up okay.
• 1:46
  Speaker 2: So so they try this thing. Three hours before bed,
• 1:48
  Speaker 2: no more food or alcohol, two hours before bed, no
• 1:51
  Speaker 2: more work, no more studying, that's put all that sort
• 1:54
  Speaker 2: of stuff down, and it's mentally emotionally stimulating. Before bed
• 1:56
  Speaker 2: a feature sleep, do mind numbing stuff, no more studying,
• 1:59
  Speaker 2: no more normal work stuff. Two hours before that's a
• 2:02
  Speaker 2: good rule for all of us, I think it.
• 2:05
  Speaker 3: But you get your work done, yeah.
• 2:07
  Speaker 2: That's well, yeah, hopefully before two hours before your bedtime.
• 2:11
  Speaker 3: I know, squeezing it out.
• 2:12
  Speaker 2: That's the best world we're living in the guide.
• 2:14
  Speaker 4: Well, there's the problem when you've got kids as well,
• 2:16
  Speaker 4: like it's really hard to do anything until they've gone
• 2:18
  Speaker 4: to bed.
• 2:18
  Speaker 2: And also don't do anything emotionally stimulating. Well, being a
• 2:22
  Speaker 2: parent is all that. It can be stressful. Are you're
• 2:24
  Speaker 2: supposed to avoid watching sport or stressful movies before bed
• 2:27
  Speaker 2: time as well?
• 2:28
  Speaker 4: You also have to have an argument with your partner
• 2:29
  Speaker 4: about putting the kids to bed for a bit as well.
• 2:31
  Speaker 3: Yeah, that's that's my arguing.
• 2:32
  Speaker 2: Time, one hour before beard normal screen time. I've heard
• 2:37
  Speaker 2: this over and over.
• 2:38
  Speaker 4: And over again.
• 2:39
  Speaker 3: I literally will look at my phone as my head
• 2:42
  Speaker 3: sitting the pillow.
• 2:42
  Speaker 2: That's so bad. It's so bad because the whole blue
• 2:44
  Speaker 2: light thing, which we get told about all the time.
• 2:46
  Speaker 3: We're not meant to put our phones beside our beards,
• 2:48
  Speaker 3: But where else do you put them when it's also
• 2:50
  Speaker 3: your alarm.
• 2:50
  Speaker 2: Clock out of the room so you can hear it
• 2:53
  Speaker 2: out the room to get up, and again it wakes
• 2:55
  Speaker 2: up the whole house.
• 2:56
  Speaker 4: What if there's an emergency call in the night, that's
• 2:58
  Speaker 4: my argument, you get them. Do you know what I've
• 3:01
  Speaker 4: got next to mine?
• 3:02
  Speaker 2: Never? But one time we don't have the phone in
• 3:04
  Speaker 2: the room.
• 3:04
  Speaker 4: I've got something worse than a cell phone next to
• 3:06
  Speaker 4: my bed, like right next to my head a child
• 3:09
  Speaker 4: every night, but three as a Wi Fi terminal extender.
• 3:17
  Speaker 3: No way, it's been a one day end you.
• 3:19
  Speaker 4: It's literally as your sleep, Yeah it is, but the
• 3:21
  Speaker 4: reception in the bedroom is phenomena.
• 3:24
  Speaker 3: Putting it right here.
• 3:25
  Speaker 2: When his mouth you can hear the song. It's amazing.
• 3:28
  Speaker 2: And zero stands for no heading snooze. Do not zero times?
• 3:32
  Speaker 2: Do you not? Do you hit snooze?
• 3:34
  Speaker 3: No, we don't really get an option because I leave
• 3:36
  Speaker 3: it to the very last second. If I hit snows
• 3:38
  Speaker 3: even for thirty seconds, I will be late.
• 3:41
  Speaker 2: That's right. Yeah, leads some more fragmented sleep wake cycle
• 3:44
  Speaker 2: parad If you hit snooze, you fragment your sleep wake cycle.
• 3:47
  Speaker 3: Do you understand that?
• 3:48
  Speaker 4: What do you guys actually do to sleep?
• 3:50
  Speaker 3: Though?
• 3:52
  Speaker 4: If you really can't sleep? Your lying there? What do
• 3:54
  Speaker 4: you do?
• 3:54
  Speaker 3: What I do? I just thrash myself on the daily.
• 3:58
  Speaker 3: So I'm so physically mentally spent that I.
• 4:01
  Speaker 2: Just sp Why could be like dozing off on the
• 4:03
  Speaker 2: catch will Heavy Islands? My wife Louise Gursne, I just
• 4:06
  Speaker 2: just go to be. I gotta be and I can't sleep. Yeah,
• 4:08
  Speaker 2: I'm wide awake in the bedroom. Why is that?
• 4:09
  Speaker 3: So you're a middle aged.
• 4:10
  Speaker 4: Man and you haven't taken them a rezipoir melotonin?
• 4:14
  Speaker 2: Thank you, meloton sleep.
• 4:16
  Speaker 1: Thanks for listening to the Coast Breakfast bonus podcast. Get
• 4:20
  Speaker 1: your day started with Coasts Feel Good Breakfast Tony Street,
• 4:24
  Speaker 1: Jays Reeves, and Sam Wallas.