Latest / ADHD Strategies & Support for Women / Your Body's Internal Clock: Why ADHD Adults Struggle with Sleep | Ep 155

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Your Body's Internal Clock: Why ADHD Adults Struggle with Sleep | Ep 155 · ADHD Strategies & Support for Women

• 0:29
  Hello, welcome to Inspiring Women with adhd.
• 0:31
  Renee Allen, the host of this podcast.
• 0:33
  I'm laughing because I don't know what to talk about today.
• 0:36
  I have too many things to talk about.
• 0:38
  So which should it be?
• 0:39
  I want to talk about sleep, because that's the episode that I made that I never published because I realized I forgot some things.
• 0:45
  So I'll probably do that first.
• 0:46
  But I might bring in some other things.
• 0:50
  So I've been updating my guide that I made to have available through my website.
• 0:57
  It's a quick guide to understanding adhd, I think is what I called it.
• 1:02
  So just me.
• 1:04
  So I should be able to remember.
• 1:05
  But I've been updating it because before it was just so quick.
• 1:09
  Like it was just so basic of here's some information.
• 1:12
  And I and I have a friend that said, told me recently, well, like three weeks ago, and I don't feel like I'm on it because I haven't been.
• 1:22
  I haven't sent her this yet, but she told me at church if like three weeks ago I think I might have adhd, my doctor told me he thinks I might have adhd, I should look into that.
• 1:33
  And I said, oh, I have.
• 1:35
  I'll send you this basic guide that gives you these symptoms.
• 1:38
  But then when I went to send it to her, of course I looked at it and the perfectionism in me, you know, like, well, if she were to read this, would it make sense to her?
• 1:49
  I mean, she's smart for sure.
• 1:50
  She could look at it and go, oh, those are the symptoms.
• 1:53
  But if she were here with me and I was showing it to her, I would be saying some words before it.
• 2:00
  There are three different kinds of ADHD there.
• 2:03
  Ba ba, ba ba.
• 2:04
  You know, I would have some information that I'd like her to see, but I'd also have some words that are not too complicated.
• 2:13
  And not that I don't think people with ADHD are smart.
• 2:16
  We are really smart.
• 2:17
  But sometimes when there's too many words, then we don't read it.
• 2:20
  It's just like too many words overstimulating, we stop.
• 2:22
  So anyway, I've been working on it, but while doing that I to the DSM 5tr.
• 2:29
  So I'm learning that in these different updates, I guess.
• 2:35
  So the diagnostic if you don't remember this or haven't heard me talk about.
• 2:39
  The Diagnostic and Statistical Manual of Mental Disorders is the book, the bible of psychiatrists, psychologists, of doctors to define and diagnose the the.
• 2:54
  Or to see the definitions of the disorders, mental health disorders and be able to diagnose somebody who has autism, somebody who has clinical depression or an anxiety disorder or OCD or a lot of ones of disorders that we
• 3:13
  have heard of commonly or even bipolar disorder or.
• 3:20
  Yeah, I'm trying to.
• 3:21
  I want to say BPD is not bipolar.
• 3:25
  Bpd.
• 3:27
  Where's my brain?
• 3:29
  Bipolar.
• 3:31
  Yeah.
• 3:31
  I can't think.
• 3:31
  Okay.
• 3:32
  I have to, of course I have to look it up because I.
• 3:34
  BPD is borderline personality disorder.
• 3:38
  I knew I was getting something wrong.
• 3:39
  So anyway, and bipolar.
• 3:42
  Is there an abbreviation for that?
• 3:44
  I put my microphone right where I keep hitting it.
• 3:49
  I guess bipolar doesn't have an abbreviation, but it's still a bpd.
• 3:54
  I just realized that right now.
• 3:55
  Anyway, so, yeah, so the DSM, and right now it's a DSM 5, but there's been one text update, so it's a DSM 5TR.
• 4:05
  It gives all the information on ADHD and what criteria they use for a diagnosis.
• 4:12
  So I was going to put some of the basics there.
• 4:14
  But part of ADHD can be being very curious, hyper focusing, digging deeper and being fascinated by what you learn.
• 4:23
  So then it takes you, you know, if you give a mouse a cookie and then you just keep reading and reading and reading.
• 4:27
  So I was doing that just a bit before I came on here because last night when I was looking at it, I thought, oh, there are different sleep disorders that are commonly seen in people with adhd.
• 4:41
  And even though we know that having problems going to sleep can be a big part of ADHD for different reasons, like if you're taking a stimulant, you may be a little more wired and it's harder for you to
• 4:53
  go to sleep or your brain is so busy and you just got so many things going on in your head and you can't turn it off or you've been so busy all day long.
• 5:02
  This is one that I found that happens a lot is that you been so busy and you finally go to bed and you're finally at rest and you're laying there and, and things that, that you should have remembered
• 5:15
  earlier in the day or any time of that day or the day before, the day before it comes to the top of your mind because your brain isn't cluttered with everything else and you go, oh my gosh, I've
• 5:23
  never texted that person back.
• 5:24
  I need you to get back to them.
• 5:25
  I promised I'd do this and I didn't do that.
• 5:27
  You know, all of those.
• 5:28
  Oh, what?
• 5:28
  I.
• 5:29
  What?
• 5:29
  I forgot.
• 5:30
  Sometimes it's, it's in there but it just was too clouded by everything else.
• 5:34
  And then it comes up.
• 5:35
  And then if you wake up and, you know, you try to do it, you know, I shouldn't do it right now.
• 5:38
  Yeah.
• 5:39
  So a lot of those things come up.
• 5:40
  Or it can be stress.
• 5:41
  It can be stress in the body.
• 5:43
  And the emotional dysregulation that comes with ADHD can also be a part of that, is that you're going to bed more in a stressed out state, and then you start rehearsing, reliving things that have gone on or maybe
• 6:02
  don't even understand what's going on.
• 6:05
  It's not even at the top of your mind.
• 6:06
  Sometimes it spirals.
• 6:08
  Other times it's just in the body and the body can't relax.
• 6:11
  So there's a lot of.
• 6:12
  A lot of reasons that we might see.
• 6:14
  Yeah, like, yeah, I knew.
• 6:15
  I knew I had a hard time falling asleep, but it was fascinating to look at this and see what other.
• 6:23
  What other reasons our sleep can be impacted by adhd.
• 6:28
  It's kind of fascinating, but in trying to find it, because I'm.
• 6:33
  This DSM 5 is like a million pages.
• 6:36
  I said, is it really 1924 pages.
• 6:41
  Wow.
• 6:42
  It's a big book.
• 6:44
  So in looking at adhd, when I've looked before, I've just looked to see what does the DSM 5 say about ADHD?
• 6:52
  What are the types, blah, blah, blah.
• 6:53
  Now I'm reading.
• 6:54
  It says a ton about it, and it's kind of fascinating.
• 6:58
  And a lot of you know that when you have adhd, you could also have an autism spectrum disorder as well.
• 7:05
  You could be adhd.
• 7:06
  There are different things like that.
• 7:08
  Or OCPD and Obsessive Compulsive Personality Disorder.
• 7:16
  Different than ocd.
• 7:17
  If you haven't heard those episodes that I've made about that.
• 7:20
  The second one maybe is a little more organized than the first one.
• 7:23
  The first one I was early on, but.
• 7:27
  But it's fascinating to look.
• 7:28
  Okay.
• 7:28
  So I'm trying.
• 7:29
  I'm going through this and I'm reading and finding that some.
• 7:33
  That there are even physical tendencies or features that can happen that are more common when you have adhd.
• 7:44
  One of them is a really high palate.
• 7:47
  What do they call it?
• 7:48
  A highly arched palate in the top of the mouth.
• 7:52
  I don't know if I have that or not.
• 7:53
  Maybe I'll have my son look at it.
• 7:54
  I have a son in dental school and one who's an oral surgery resident.
• 7:58
  So maybe he can look and see from looking at the picture here, I don't think mine looks like that, but I have that, that bone.
• 8:05
  I don't know what it's called.
• 8:06
  Those of you who are dental hygienists or dentists or something, you might know about it.
• 8:10
  But I have this bone in, in between, like, I don't know what you call it.
• 8:15
  Maybe it's a palate tube.
• 8:16
  It's like the bottom.
• 8:17
  What's it called anyway, that goes around the bottom of my mouth by my teeth that gets in the way.
• 8:23
  And my daughter has it too, maybe a lot of my kids do, I don't know.
• 8:27
  But it makes it so it hurts.
• 8:28
  When they go to do the X rays, they, they put that stuff in your mouth and they go like, you know, put your, you know, like bite down and it hurts.
• 8:34
  And it's always.
• 8:36
  And I didn't realize because the way that bone is.
• 8:38
  My dental hygienist told me what it's called.
• 8:39
  I forgot.
• 8:40
  But because of that, it hurts because it's actually hitting a nerve.
• 8:43
  Most people just have, like, just think between the teeth, like it's just a big swimming pool.
• 8:47
  Mine has these, you know, these benches around the edge that are, that are bone.
• 8:52
  But I don't know if that's related.
• 8:53
  So anyway, the highly arch palate, apparently, according to the experts, is another one, is hypertellorism.
• 9:02
  And it's a medical term for an abnormally increased distance between two body parts and most often between the eye sockets.
• 9:10
  And there's that actress that was in that Chess TV show, I don't know what it's called.
• 9:14
  And she was also in the New Emma and her eyes are really wide apart.
• 9:18
  So now I'm curious if she has adhd.
• 9:20
  She's not the only person that has wide set eyes, but some people do anyway.
• 9:25
  So the third thing.
• 9:26
  So the first two, I didn't think.
• 9:28
  I'm like, oh yeah, he might have.
• 9:29
  I thought they would talk about hyper, hyper mobility because a lot of people with ADHD do have hypermobility.
• 9:38
  More openness in the shoulders, the hips and stuff.
• 9:41
  And maybe more apt to, you know, do gymnastics or, or things like that, or yoga because.
• 9:49
  Because of the physical part, maybe the yoga part you don't feel like you want to do because it's hard to be quiet or whatever.
• 9:55
  But.
• 9:56
  But the hypermobility is common.
• 9:59
  I don't see that written in the DSM 5 TR yet.
• 10:02
  I'll just call it DSM 5, but I haven't gotten there yet.
• 10:06
  Maybe.
• 10:07
  And that's one thing, if you're watching, that is common with people with ADHD is putting your foot up really high is like wanting to have those joints open.
• 10:17
  And I don't know that I've seen this written by any doctor online who's written books about ADHD, but there are a ton of women on TikTok and Instagram that talk about it.
• 10:27
  Like, I've done that my whole life, and they don't know anybody else who does.
• 10:30
  You know, it's like I for years and was just actually this morning, like, I'll eat breakfast or something.
• 10:36
  And one foot is on the chair, so my knees up high.
• 10:38
  When I was in high school and stuff, I had my foot actually up on the table.
• 10:43
  Like, not with my knee that high, but, like, you know, like, if my knees out wider and I didn't even think about it.
• 10:48
  It's just.
• 10:48
  It's just how I.
• 10:50
  It's just how I sat at the table and in the car, too, having one foot up on the chair or my feet up on the dash.
• 10:55
  And for my husband, that.
• 10:57
  That would, like, his body wouldn't even bend like that.
• 10:59
  For me, it's relaxing.
• 11:00
  It's calming to me.
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  And also just sit.
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  Like, if I'm turned to the side, I like to have my arm up high.
• 11:07
  And I didn't really notice that till high school either.
• 11:09
  You know when you start to realize no one else is doing this but me.
• 11:12
  And sometimes people tell you you're doing it, and sometimes you just start to notice no one else is doing this.
• 11:18
  And yet it's calming.
• 11:20
  It felt good.
• 11:21
  Maybe it helped me sit still and not get up, but.
• 11:24
  Okay, the third thing.
• 11:25
  And I know I'm not on sleep yet, but the third physical thing, which is me, it's also.
• 11:31
  My dad is having.
• 11:33
  What's the tech.
• 11:34
  The medical term for it.
• 11:37
  Oh, I might have searched again with.
• 11:41
  It's having your ears lower than normal.
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  This is.
• 11:49
  My husband told me.
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  My husband's an artist, so he draws faces.
• 11:51
  He draws a lot of things, or he can draw anything, but he doesn't always want to, but he does sometimes.
• 11:55
  That makes sense.
• 11:56
  It's not like he draws faces for a living, but he can't.
• 11:58
  He's made paintings and things.
• 12:01
  And my glasses always fall down on my nose, sunglasses, whatever, glasses.
• 12:05
  And I always thought it was because my bridge of my nose was too wide.
• 12:10
  And my dad would say that, you know, like, the bridge of the nose is too wide, so it doesn't have a small spot to rest at the top.
• 12:17
  My husband told me that when you draw faces, the, you know, we talk about neurotypical.
• 12:23
  So the typical person.
• 12:24
  Not neurotypical, but just a typical person.
• 12:27
  The tops of their ears is as high as the top of their nose.
• 12:32
  And it.
• 12:33
  Which is perfect for wearing glasses because it's going straight.
• 12:36
  It's just, you know, like that straight line and it's going to stay there.
• 12:41
  But if your ears are lower, then the top of the glass is going to want to come down to the same height as the ears.
• 12:47
  And when my husband told me that, I'm like, oh.
• 12:50
  And then my dad told me what day he's looking at my glasses, you're always coming down.
• 12:53
  I'm like, let me see your ears.
• 12:55
  And his are lower too.
• 12:56
  And then my oldest daughter told me it happens with her too.
• 12:59
  I should see in our family, with those of us with adhd, how many of us have the ear thing?
• 13:05
  Hereditary?
• 13:06
  Yes, but so are other things, right?
• 13:08
  So ADHD is highly hereditary.
• 13:11
  So anyway, that was very, very fun.
• 13:13
  If you want, I think I'm going to put this in my.
• 13:17
  My little guidebook, the link for this, because it's actually an online link that brings you to the PDF and then you can download it.
• 13:26
  1924 pages.
• 13:29
  But yeah, so anyway, so some of the things, some of the things that are different with people with ADHD and sleep is having a different circadian rhythm.
• 13:47
  I think I'm saying that right, because it's like circle, right.
• 13:50
  I just want to make sure I'm not saying something.
• 13:53
  I had a woman in my class was talking, you know, they have the Celtic sea salt, and I've been most mornings putting it in my hydration powder drink or just in water because I heard it was good for
• 14:06
  me.
• 14:07
  And I'm low on sodium and chloride when I do my blood test and.
• 14:11
  Which I don't know how normal that is, but.
• 14:14
  And let's see how to pronounce.
• 14:17
  Anyway, so she was telling somebody after hot yoga that she says, oh, you know what I do instead of buying.
• 14:24
  Yeah, it is circadian.
• 14:25
  Okay, Gotta clear that up.
• 14:27
  So I'm not like thinking about.
• 14:28
  But anyway, she was.
• 14:30
  Somebody came up and said, what kind of electrolytes do you recommend?
• 14:34
  And I said, well, there's these and they're super expensive, but I found these and I like this one.
• 14:38
  And, you know, this one's really good.
• 14:39
  This one's a little cheaper, but it's not as good.
• 14:41
  And they all have good ingredients and that, you know, like healthy ingredients and stuff.
• 14:45
  And she said, well, you know, what I do is just get this Celtic sea salt And I thought, I wonder if she thinks it's Celtic because of the basketball team.
• 14:54
  And then I said something like.
• 14:56
  And I wasn't trying to correct her, I'm like, oh, I use the Celtic sea salt too, you know.
• 15:00
  And then she kind of talked about again and then pretty soon she was saying Celtic.
• 15:03
  But I was trying not to.
• 15:05
  Anyways, I was just making sure it wasn't circadian.
• 15:09
  That sounds more like a Lord of the Rings term, circadian.
• 15:12
  It's circadian.
• 15:13
  Anyway, so the circadian rhythm is the body's rhythm of when you go to sleep, when you wake up, when you get tired.
• 15:25
  And with that circadian rhythm, your body senses it actually produces melatonin.
• 15:34
  And I never knew this, I knew you had melatonin.
• 15:38
  Like there's a supplements.
• 15:40
  And then.
• 15:42
  I won't, I won't go off on a tangent.
• 15:44
  I'm thinking of something else that sounds like melatonin.
• 15:46
  Anyway, so.
• 15:50
  So if you take a melatonin supplement that is to help up the melatonin in your body with the rhythm of your sleep cycle normally, like if you're not feeling sleepy, when you should be feeling sleepy, that's when you
• 16:04
  take the melatonin.
• 16:05
  Or when like to have that be your fall asleep time, if you're taking it to take a nap.
• 16:09
  Because it's not, it's not going to help because it's, that's not your time of going to sleep.
• 16:15
  But a different kind of sleep supplement that actually helps you sleep might help.
• 16:19
  But melatonin isn't actually a sleeping pill as far as like helping you sleep deeply.
• 16:25
  It's helping you come into that normal rhythm that you should be feeling.
• 16:30
  Does that make sense?
• 16:32
  That was news to me.
• 16:33
  My son told me that.
• 16:33
  Who's the medical school resident?
• 16:38
  So you learn something new every day.
• 16:41
  But anyway.
• 16:42
  But your body produces melatonin anyway.
• 16:45
  But when you have adhd, you have a different, a delayed onset circadian rhythm.
• 16:56
  It's very, very common to have your daily rhythm not match up with that time of the day.
• 17:04
  And they call it like dim light.
• 17:06
  Let me see if I can find it.
• 17:08
  I can never find anything.
• 17:09
  Okay.
• 17:11
  Dim light, melatonin onset.
• 17:15
  So that's something that everyone has when the light outside starts to dim.
• 17:22
  Sun's going down.
• 17:23
  We're starting to realize it's that time of day.
• 17:26
  Our body responds to that and the brain begins releasing melatonin.
• 17:30
  And it's preparing your body to rest.
• 17:33
  It's letting your body know.
• 17:34
  Time to slow down the environmental light.
• 17:37
  The light from outside is Fading and you know, sometimes of the year that's later.
• 17:42
  Some parts of the earth that's later.
• 17:44
  And so people may have some ways to handle that.
• 17:48
  I know when I used to babysit my cousins in high school in the summertime, I still wanted them to go to bed at 7 or 7:30, and it was light till like 8:30 or 9 or something in California.
• 18:00
  And so I would do my own controlled dim lighting, you know, like pulling the curtains shut and then telling them, oh, it's getting later.
• 18:09
  Even if they couldn't tell it's getting later, like it's getting later and you know, just kind of make the house a little darker to give them that dim light on set so they, they didn't get confused by it.
• 18:20
  But in adults with adhd, studies have shown that it's often delayed by about an hour and a half, like 90 minutes.
• 18:29
  Want to keep going?
• 18:31
  Why are we not producing the melatonin as early as other people?
• 18:36
  Why is that?
• 18:38
  The neurotypical people, they actually call it dlmo.
• 18:43
  So dim light, melatonin onset, it's a delay.
• 18:47
  And so you might find that you're not tired when you think you should be tired, or you're getting a second wind, or you're finally like getting into some project or something that you wanted to do, or you're watching
• 19:02
  a show and you just can't stop, or you're online and you're shopping.
• 19:05
  Whatever it is, you don't want to stop doing it because you're not feeling that.
• 19:08
  You're not feeling that.
• 19:10
  You're more like, I know I should go to bed, but I'm not feeling tired.
• 19:14
  So while I have this energy, I'm going to get some things done.
• 19:20
  And then another thing that can happen is that we have cortisol.
• 19:26
  So you might have a delayed cortisol rhythm.
• 19:31
  And the cortisol is the hormone that helps you wake up, helps you feel alert, and it might spark for you early in the morning and you might think, oh, you know, like, I'm gonna get this done now.
• 19:46
  Yeah, that might happen.
• 19:47
  For some people when you have adhd, sometimes it's pushed back two hours later in the morning and you might wake up feeling extra groggy or have brain fog when you wake up and you think, how come somebody else
• 20:00
  is all like clear and going and I'm not.
• 20:03
  But at nighttime I'm clear and going, so I want to take advantage of that time somehow.
• 20:08
  I have both, like the nighttime keep going in the morning.
• 20:14
  Woo.
• 20:14
  I'm going to get this Stuff done.
• 20:16
  But, but I don't know how common that is with ADHD to want to just go, go, go in the morning.
• 20:25
  And in fact, I was researching that a bit too because before I did the last episode on sleep that I never published, I was wondering about the REM cycle phases.
• 20:36
  You have these sleep cycles and I was wondering why is 8 hours, 8 to 9 hours the amount of time that people should sleep?
• 20:44
  You know, why is that seen as the end all?
• 20:47
  Because I sleep like six hours and I'm good.
• 20:51
  And each sleep cycle is about 90 minutes.
• 20:54
  And that's where you get the rejuvenation, the dreaming.
• 20:58
  The REM cycle is really good for your body and your brain.
• 21:01
  So if you wake up in the middle of that and your alarm goes off and you're like, I was having some dream and you're just kind of shattered or something and you haven't completed that cycle, sounds like you're
• 21:12
  pretty closer to the end of it, right?
• 21:13
  Because you're in your dream phase.
• 21:15
  But when you wake up in that cycle may determine how tired you are or if you feel like you got enough sleep because you didn't complete that, that, that sleep phase.
• 21:29
  And for me, six hours, you know, 90 minutes times four, I'm getting four, four full sleep cycles and I'm waking up like, woo, just completed that last sleep cycle.
• 21:41
  I'm, I'm ready to go.
• 21:43
  And there's a name for that too.
• 21:45
  But of course I don't know where it is right now, so I'll find it later.
• 21:48
  But anyway, so yeah, when you have adhd, things can be a little different than other people and you might not feel like you need to go to sleep as early.
• 22:00
  You might need something to help you like some routine like you think of like a baby.
• 22:07
  You kind of have this little routine of I'm going to feed the baby, I'm going to change the baby, I'm going to swaddle them or put them in their sleep sack, I'm going to play certain music.
• 22:15
  You do these little things of this habit every night or I used to give my kids a bath every night, you know, all these things.
• 22:23
  And not only is nice for them to have a routine, nice for you to have a routine, but it also helps them know this, then that, and then their body's like, okay, when I just watched my grandchildren for
• 22:36
  two weeks, the first night or two, the baby had a hard time sleeping through the night, even just being happy when I put him in his crib.
• 22:44
  And then I found one night he was in the porta crib instead.
• 22:48
  I think my grand granddaughter actually put him in there, you know, like I put him in there, you know, because I was doing something else.
• 22:54
  And he went to sleep and he slept completely through the night.
• 22:58
  So I thought, I'm just using the port a crib, which was in their little family room.
• 23:02
  But once I did that and found that routine for the port a crib, then here at the house for naps or even on the weekends, and there it was just the same routine.
• 23:11
  It wasn't different.
• 23:12
  Like, now you're in the bed and now your sister might wake you up because she's doing this or whatever.
• 23:17
  It was just very predictable for him and nice for me, for sure.
• 23:23
  Back to the circadian rhythm.
• 23:25
  The cortisol spike in the morning is part of that schedule, that rhythm of how it works for you.
• 23:31
  And you might be somebody that's like right at that, 30 to 40 minutes after you wake up, you get that spike and you're like, okay, I'm going to go.
• 23:39
  I'm going to get things done.
• 23:41
  You might not have that happen.
• 23:43
  You might have that delayed cortisol rhythm.
• 23:46
  You might be like me, and you wake up and it's there the second you wake up.
• 23:51
  Part of my.
• 23:52
  I think my hyperactiveness is with that just spiking right then, and my foot is just going.
• 23:57
  You know how, you know, like with adhd, sometimes you see somebody and they're sitting, seated, and their foot's just going, flap, flop, flop.
• 24:03
  Mine does that in the morning in my bed.
• 24:06
  And sometimes I think, did you get enough sleep?
• 24:08
  Especially when it's still dark outside, did you get enough sleep?
• 24:10
  Are you waking up too early?
• 24:11
  You know, like when I can't see the clock yet and my foot's going, I think, I think you're fine.
• 24:16
  I think you have your energy.
• 24:17
  I think you're fine.
• 24:18
  And so that's part of how it works for me.
• 24:21
  But other people, it could be the 30.
• 24:23
  I guess it's 30 to 30, 45 minutes after you wake up.
• 24:26
  And to me, it was kind of surprising to learn that this is the cortisol hormone, because I've always thought of, like, cortisol.
• 24:34
  You have too much of it when you get stressed, and then you get belly fat.
• 24:38
  You know how you hear things like that.
• 24:40
  And cortisol is something that's in our bodies throughout the day, and it can be spiked with stress, for sure.
• 24:47
  You can have more cortisol because of stress or.
• 24:50
  Or it can go up and down.
• 24:52
  It's Kind of different systems.
• 24:55
  The sleep cycle, it's part of the, you know, waking up, you get your peak and then it starts to go down to the end of the day or something.
• 25:03
  But the, this stress hormone, the actual spike of.
• 25:07
  It's, something's crazy, it's happening and you're sensing danger and it's taking you into that flight or flight mode and then you're ready to go.
• 25:15
  You know, that's a different emergency.
• 25:17
  Like, I just got a call, I'm a firefighter and I gotta go.
• 25:21
  The other is just another day I gotta go.
• 25:25
  And whether or not you wake up to your alarm, that can be an indicator of how your cycle is if you always need that alarm to help you get up.
• 25:35
  For me, it's not always predictable when I go to sleep, but it's kind of a normal pattern.
• 25:42
  And I usually set an alarm not because I need it when I wake up, but it's my backup if I don't wake up after that six hours.
• 25:52
  And so sometimes I feel like I can fall asleep easier because I'm not worried if I'm going to fall asleep or not.
• 25:59
  I mean, if I'm going to wake up on time or not.
• 26:01
  And then that's one less thing to worry about before I go to sleep.
• 26:05
  But yeah.
• 26:07
  So it's kind of interesting to think that when you have adhd, you can have different rhythms than your neurotypical people.
• 26:16
  And one of them is not feeling like you're tired as early.
• 26:20
  And so you can create the environment to maximize that.
• 26:26
  And maybe, you know, like if you're, if you're not getting awake in the morning, maybe that's when you exercise.
• 26:33
  That'll wake you up and it's like.
• 26:34
  But then it's harder to do it or you know, get out in the sun or drink some water, you know, hydrate, get some energy, create some energy.
• 26:44
  And then if you're still feeling that spike or you're feeling it more later in the day, maybe stop the caffeine earlier.
• 26:51
  If you have caffeine, or stop your stimulant earlier if you take your stimulant.
• 26:56
  If you, if you have a stimulant for your ADHD and you take it more than once a day, maybe your last time, you know, you were taking it at the latest 4:30.
• 27:06
  Now maybe stop at 4 or 3:30 and see if that's helpful.
• 27:10
  And it can be hard because I know for me, with my medication, I take it three times a day and I find that works better than a higher dose Once, but it just works better for my body.
• 27:23
  But I want it to last as long as it can so that I'm not being productive later in the day when I want to be or able to focus on something when I want to be.
• 27:34
  And so it's just kind of feeling noticing your patterns and seeing what works and what your priority is.
• 27:43
  If it's not helping you go to sleep well enough, then you need to take care of that.
• 27:47
  Yeah, but cortisol and the melatonin are just opposites.
• 27:50
  And it's interesting because we take melatonin supplements.
• 27:53
  Do we take cortisol supplements?
• 27:55
  Is that what caffeine is?
• 27:56
  I don't know.
• 27:58
  I'm just asking questions because that's what I do.
• 28:00
  So.
• 28:01
  Yeah.
• 28:01
  So let me look up the sleep disorders that can go with adhd because, you know, my note organization system isn't just right at my fingertips.
• 28:11
  So let me find that precise.
• 28:13
  Speaking of dimming, it's getting, it's only 4:30 here, but I feel like every time I pause and come back on, it's like darker and darker in here and the lighting looks different.
• 28:22
  But if you're just listening, you're just like, whatever, Renee, stop telling me about what it looks like.
• 28:27
  But that's what I see.
• 28:28
  And that's my distraction for the moment.
• 28:30
  But okay.
• 28:31
  Some other related sleep problems with adhd, if you like learning about this stuff.
• 28:37
  One is hypersom somnolence.
• 28:42
  That's a big word, isn't it?
• 28:43
  Disorder 1/4 to 1/2 of individuals.
• 28:47
  This is from the DSM 5tr 1/4.
• 28:50
  1/4 to 1/2 of people with ADHD report sleep difficulties.
• 28:57
  And when the hypersomnolence is feeling extremely tired during the day, even if you get eight to nine hours of sleep a day.
• 29:07
  So if you're like me and you're like, I'm like six hours and I'm good or five hours, seven hours or whatever, and you're not tired during the day at all.
• 29:17
  That is your sleep cycle.
• 29:19
  That is if you're waking up in the morning, you can function.
• 29:23
  You're not extremely tired during the day, you're fine, then that's your sleep cycle.
• 29:29
  But if you're getting the eight to nine hours of sleep a day and you're extremely sleepy during the day and you're like, I need a nap, I need a nap.
• 29:37
  And you take a really long nap, then that's what that, what that disorder is.
• 29:42
  And you may have to look at, at this with your doctor and find out what's going on with Me and am I not really following my rhythm, am I staying up too late, getting up too late or whatever,
• 29:57
  you know, whatever could work for your body or going to bed too early, I don't know what it could be.
• 30:02
  You could find some solutions there and taking naps can be helpful.
• 30:08
  But if you have responsibilities during the day, if you're at work, if you've got kids at home, then that may not work.
• 30:12
  I used to, you know, having six children, there were a lot of sleepless nights or times that I would need more sleep for sure during the day I'd be tired and need a little nap.
• 30:23
  And I found there's another fascinating things about naps and the sleep cycle.
• 30:27
  So you've got that 90 minute sleep cycle and at the end of it you feel very rejuvenated.
• 30:33
  What if you wake up in the middle of it or 2/3 of the way through or whatever?
• 30:37
  Have you ever taken a nap and sometimes you wake up and you're just like, oh, that was just what I needed.
• 30:43
  You know, I was feeling so groggy.
• 30:44
  I was just feeling like I couldn't function.
• 30:46
  For me, I just started to feel kind of headachy and, and it's a different than like, oh, there's head pain, there's just like a specific.
• 30:53
  I didn't get enough sleep and I know it.
• 30:56
  I got under my six hours or sometimes lately, sometimes I can do five hours but without feeling that way.
• 31:01
  But usually if it's under six hours, I get that and I think I just need a little nap.
• 31:06
  And if I just let myself sleep, which doesn't often happen, but if I, I used to do it more, if I slept more than like 20 minutes, I would just be a zombie.
• 31:21
  And my kids would come in and they'd say my name and I'd say, oh, please don't, please don't, please don't wake me up.
• 31:27
  Like don't wake me up.
• 31:28
  Because all I think is I don't, I'm in a cave and I don't want to come out.
• 31:31
  That's what it would feel like at nap time.
• 31:33
  And maybe that's what people feel like in the morning when they can't wake up.
• 31:35
  But you know, like I'm in this dark cave, please don't let me come out of it.
• 31:39
  And I know a few things that if I open my eyes my head's gonna hurt.
• 31:42
  So I'm trying to like, like, please, if you, if I just ignore you, will you please just walk away?
• 31:47
  My older kids knew how to do that.
• 31:49
  My youngest.
• 31:49
  No, he didn't.
• 31:50
  He just keeps saying my name, even when he was in high school.
• 31:53
  So he would come in and say my name.
• 31:56
  And so I think if I open my eyes, I know my head will hurt.
• 32:00
  If I say a word, it brings up some energy in my head, and then my head really hurts.
• 32:05
  So I'd usually just lift up my hand and kind of wave it, like, go away, go away.
• 32:09
  And then usually that would be a good indicator, but it didn't always communicate, maybe he wasn't looking.
• 32:15
  So if I actually said something or answered a question, it was like, oh, dear, here comes the headache.
• 32:19
  And then I'm not going to be able to go back to sleep.
• 32:21
  But I found that once I went to sleep for very long, I wanted to stay sleep or it would take me really a long time to come out of it.
• 32:28
  And it seemed like sometimes I just like stay asleep, like for two hours or something because.
• 32:33
  Because I couldn't get out of that loop.
• 32:36
  And once I realized that, I thought, you know, just try to get a nap for like 10 minutes and see if that works.
• 32:43
  Five minutes or something.
• 32:44
  And most of the time it is.
• 32:46
  It's under 10 minutes sometimes even.
• 32:49
  I honestly just think I lose consciousness for a couple minutes.
• 32:52
  Like I might lay there for a little bit before I fall asleep, but once I fall asleep, it's like I've lost consciousness.
• 32:57
  I look at the clock, I feel totally energized.
• 33:00
  And I think, yeah, you were only laying here for a couple minutes and you're good.
• 33:05
  And that's kind of what people talk about the power nap.
• 33:08
  And the reason the power nap can be more powerful for giving you energy is you're in this early stage of the sleep cycle.
• 33:16
  You haven't gone very deep, but you've gone far enough to benefit your body.
• 33:23
  And when you do that, then you are able to get past.
• 33:27
  For me, it's getting past that headache or, you know, it's just giving me a boost for the other day or the other day, the rest of the day.
• 33:35
  Whereas sleeping longer might set you back.
• 33:38
  You might wake up and go, wait, where am I?
• 33:42
  I remember one day I woke up so in a fog, and it was time, and I probably had an alarm set and had to go pick up kids from school and just thought, I don't even feel like safe
• 33:52
  driving right now.
• 33:54
  I.
• 33:55
  I'm so unaware of my surroundings.
• 33:57
  I got to do something to kind of, you know, like, people used to, like, you know, hit themselves in the cheeks and, you know, like, wake up, wake up, wake up.
• 34:03
  My brothers and I have four brothers.
• 34:05
  And sometimes if someone didn't wake up, they go in, you know, wake up, wake up, or shake their bed and, you know, like, come on, or shake them in the bed, you know, wake up.
• 34:14
  And for some reason at some point we thought it was fun to use a spray bottle and spray their face with water.
• 34:20
  So.
• 34:21
  And no one got mad about it, but I guess it was a fun thing.
• 34:24
  But that works too.
• 34:25
  But not that, not that anybody wants that to happen.
• 34:30
  So.
• 34:31
  Yeah, yeah, yeah.
• 34:32
  So, yeah, there's just a lot of disruptions for sleep.
• 34:36
  And you can monitor how you feel during the day, monitor your caffeine usage or any medications that might be keeping you awake.
• 34:46
  If you ever taken prednisone for allergies or any kind of allergic reaction or other things, you know, like autoimmune diseases and things like that.
• 34:55
  Sometimes people.
• 34:56
  It's a host of reasons, I'm sure, that people have to take prednisone.
• 35:00
  But I know for me, when I've needed to take it for my asthma or even for hives or the crazy things that I've had, the allergies, skin allergies, and things that I'm good with, four hours of sleep, it
• 35:13
  gives me that adrenaline.
• 35:16
  It's, you know, basically shutting down your adrenal system, giving you an artificial system.
• 35:21
  And it's, it works really well, but it's also very hard in the body in other ways and the brain and the emotional and everything.
• 35:29
  So you don't need to take it.
• 35:32
  You're much better off for sure.
• 35:35
  But if you do, just, you know, be mindful of that.
• 35:38
  If, you know, you might not be able to sleep as long and you might be fine, you might not be tired until you go to bed again and take it in the morning.
• 35:46
  It can be helpful.
• 35:47
  But even when I take it in the morning, it's like that.
• 35:50
  And it's interesting because, you know, with adhd, one of the struggles we might have is getting ourselves to work on something that we want to do.
• 35:57
  And one time I decided that I didn't like my bathroom cupboards.
• 36:02
  It was just kind of a.
• 36:04
  Not a walnut, like an oak colored wood.
• 36:06
  It was real wood.
• 36:08
  And so I didn't want to paint the wood.
• 36:10
  I kind of have this thing of wood should look like wood, but I didn't want it to be wood colored.
• 36:15
  So I guess I learned like somewhere that you could stain a black color.
• 36:20
  So you're not painting it black, but you're staining it black.
• 36:23
  And I Wasn't much of a, you know, watch hgtv, but my friend was.
• 36:26
  And so I learned a lot of things from her to learn all the redecorating things, and yet I wasn't that good at it.
• 36:31
  But I would help her with projects and stuff.
• 36:34
  So I asked her, okay, what do I buy?
• 36:36
  Like, what do I need to do?
• 36:37
  And she's like, you need to sand down everything.
• 36:39
  You know, like, take out every drawer, take off the handles, sand down all the surfaces, and then do the stain color, and then you do a clear color and.
• 36:48
  And everything.
• 36:49
  So I bought all this stuff, and it sat in my bathroom, I don't know, for six months, you know, at first on the.
• 36:56
  On top of the counter, like, to motivate me.
• 36:58
  And then it was under the bathroom sink.
• 37:01
  And I didn't see it, but I remembered, you know, because every day I'd see that oak and think, I should do this.
• 37:06
  I should do this.
• 37:07
  And then I went on prednisone because I had an allergic reaction to some essential oils.
• 37:13
  And the more that I reacted, the more my friend who sold me the essential oils, who became one of the top.
• 37:19
  And I won't even mention the company, but, you know, one of the top essential oil companies.
• 37:23
  She was like, in the top three.
• 37:25
  She and her husband became millionaires, and.
• 37:27
  And she was a friend of mine, and she kept saying, oh, well, if that's happening, then put this on it.
• 37:32
  Well, little did I know I have an allergic.
• 37:35
  An allergy to a lot of compounds in essential oils that are natural.
• 37:39
  Yes, they're natural, but they're extremely inflammatory and awful.
• 37:43
  It's like poison up to my body.
• 37:45
  So the more she had me put things on and oil, like, if you put it on your skin, let's say you put a dot on there that's like the size of, like, a pin dot or something, a sharpie
• 37:56
  dot, and you put that on there, but it spreads out a little bit.
• 37:59
  It's oil, right?
• 38:00
  So then you get that reaction, and so then you have a bigger dot, you know, like the size of a dime to put your next essential oil on to cure that last thing, and then that spreads.
• 38:10
  And so it got to where, like, it went from the back of my head, around my neck to my ear, and, oh, my gosh, it was the worst thing ever.
• 38:16
  But so I went on prednisone for that finally.
• 38:20
  And it was.
• 38:21
  It was a mess.
• 38:22
  But I learned.
• 38:24
  I learned my lesson, for sure.
• 38:26
  But.
• 38:27
  Well, kind of every once in a while, I've had some other problems.
• 38:29
  Like, I would touch essential oils for another reason and accidentally touch my mouth.
• 38:32
  And then my son said, you look like Mick Jagger.
• 38:35
  That's so cool.
• 38:36
  Because my lips were so, so, so inflamed or.
• 38:40
  And they were like.
• 38:40
  He thought it was cool too.
• 38:41
  It was his high school graduation and he said, oh, said I also look like the Joker because that's his favorite movie is the Heath Ledger version.
• 38:49
  I can't remember Dark Knight.
• 38:50
  So he loved that.
• 38:52
  My lips not only look like the Joker's lips, but they cracked at the side and bled.
• 38:55
  And I thought, this is extremely painful.
• 38:59
  But that was just from using essential oils on my son and then accidentally touching my mouth, mouth.
• 39:03
  But the prednisone, I ended up using it that time with my mouth too.
• 39:07
  Anyway, the bathroom counter cupboards, I guess it's covers the counter.
• 39:13
  We just, we just kept that pink tile.
• 39:15
  It was a light pink tile.
• 39:16
  And it looked kind of cool with that dark, blackish, almost black.
• 39:20
  Kind of like a really, really deep coffee espresso color.
• 39:23
  Almost more than a black, now that I think about it.
• 39:26
  But anyway, so once I was on the prednisone one night, I thought, hey, I could, I could sand.
• 39:33
  I could sand a drawer or two.
• 39:35
  I was up till two in the morning sanding.
• 39:37
  I got so much done.
• 39:38
  I finished the whole bathroom that week on my prednisone.
• 39:42
  And again, disclaimer, not recommending anybody go on it.
• 39:46
  But there's such a difference.
• 39:48
  When we have chemicals in our body that are energizing our bodies or motivating us to do something, and we produce that on our own.
• 39:58
  But sometimes it's, you know, it's in the natural phase of it.
• 40:02
  Sometimes we can get ourselves there to the hyper focus and the big projects, and other times not.
• 40:06
  But.
• 40:09
  So some of the things that also come along with the comorbid sleep disorders and ADHD are daytime impairments in cognition.
• 40:25
  So even though you may not be tired during the day, when you can't think straight, that is part of.
• 40:35
  You're supposed to be able to be more alert.
• 40:38
  Like a neurotypical brain that would be activated enough that it's like, this is not my time to be spacing out and not being able to understand what's going on.
• 40:49
  And yet you're there.
• 40:50
  So that is part of that sleep cycle disorder that your body's not in that same rhythm.
• 40:55
  And.
• 40:55
  And then also the daytime sleepiness.
• 40:58
  Also in studies, they found that the.
• 41:02
  What is it?
• 41:02
  The sleep study where you have to wear the masks.
• 41:06
  Why can I not think of it?
• 41:08
  My husband has that.
• 41:09
  I mean, a lot of people have it, right?
• 41:11
  The.
• 41:13
  You're saying it out loud, aren't you?
• 41:15
  So why would you need to wear a cpap?
• 41:19
  Oh, gosh.
• 41:20
  Sleep apnea.
• 41:21
  That's what it's called.
• 41:21
  It filled in the answer.
• 41:22
  I didn't have to look it up.
• 41:23
  But sleep apnea, yeah, that's that the breathing disorders that come with sleep are, are more common with, with people or common with.
• 41:34
  For people with adhd, I should say so.
• 41:39
  Also the sleep wake disorder, the circadian rhythm, I already mentioned that.
• 41:44
  Sleep disordered breathing, that's the sleep apnea.
• 41:48
  So if you have sleep apnea and you're not treating it, you're not getting that oxygen, that, that steady state of oxygen during the night while you sleep, you're waking up upwards.
• 42:00
  My husband's.
• 42:01
  I know I give a lot of medical information on myself and my family.
• 42:05
  I'm not, I'm trying not to do it for my adult kids, besides saying they have adhd, because that's their business.
• 42:09
  But, but for my husband, when he did a sleep study, he woke up 75 times a night to be able to breathe.
• 42:18
  And you know, I, I can wake up.
• 42:19
  I would say the most I wake up is like maybe five or six to go to the bathroom.
• 42:23
  When I'm on melatonin, I'll come back to that, I'll circuit back to that.
• 42:26
  But waking up to go to the bathroom, that's one thing.
• 42:29
  Waking up to breathe because you stop breathing, that's pretty bad.
• 42:36
  So if you are not getting that oxygen, you're not getting that sleep and your sleep is disrupted that many times, no wonder your brain is foggy and no wonder you're super, super tired and you're needing a nap and
• 42:49
  your brain's just not working as well.
• 42:52
  And so anyway, sleep disorder, breathing is something that one quarter to one half of individuals with ADHD have sleep problems, and this is one of them.
• 43:02
  And then restless leg syndrome, I don't know how many of you.
• 43:07
  And it's common with women, I don't know if it's more common with women than men, but I don't know any men with restless leg syndrome.
• 43:13
  Maybe they don't talk about it, maybe they don't know to go to the doctor.
• 43:17
  I'm not trying to classify them, but they don't often talk to their friends about all their things that they have and, and not, not as proactive sometimes about their health.
• 43:30
  But let me just see.
• 43:31
  It's restless leg syndrome.
• 43:35
  Oh, I thought it.
• 43:36
  Okay, one Thing it has legs, not restless leg.
• 43:41
  I thought it was restless leg syndrome.
• 43:43
  You know, like there was only the S in the syndrome, not in the legs.
• 43:46
  But that's interesting.
• 43:49
  See, more common in women.
• 43:54
  Dogs get it too.
• 43:59
  Affects women about twice as often as men, according to therestlessleg syndrome rls.org so yeah, it is more common in women.
• 44:09
  Those of you who have it, it can affect your sleep definitely because of having it.
• 44:14
  But I know my relatives, I'm trying not to out too many relatives, my relatives with restless legs syndrome.
• 44:23
  The medication one of them takes makes her so tired, then that does impact her sleep.
• 44:28
  It can help her go to sleep as if she were taking a sleep supplement.
• 44:31
  But it also makes it hard during the day when a restless leg syndrome is bothering her so much.
• 44:36
  And then she wants to take some of the medication that makes her super tired.
• 44:39
  So that's a problem too.
• 44:40
  So you know, just any of these things that you can look to and see, where is my sleep getting disrupted?
• 44:47
  Or when is it impacting my day?
• 44:48
  Is it midday, is it morning?
• 44:50
  I'm not like feeling energetic enough.
• 44:53
  What kind of changes can I make to help that at night or in the morning?
• 44:58
  And we all know the things at night that they say, right?
• 45:00
  Like they say the artificial light, if our bodies are tuned in or developed or what would you say?
• 45:09
  I was going to say created.
• 45:10
  If you believe in creation, if your bodies were created to have this rhythm, if your bodies were designed or if the way that your body works, whatever that is with your belief system, if your body has this need
• 45:21
  for rest and the way that it works in that sleep cycle is that as the lights get dimmer, you get more tired and you start to go to sleep.
• 45:31
  And that's.
• 45:34
  You're adding light at night, you're watching tv, looking at your computer.
• 45:41
  I'd say we all do it.
• 45:42
  Maybe we all do, but maybe not everyone does.
• 45:46
  But if you're doing that and you're creating that light and the blue light for some reason makes our bodies, our brains even be more on that alert.
• 45:55
  So having like these glasses right here, I can't remember if they have blue light in them or not.
• 46:00
  Their computer glasses.
• 46:01
  They probably do.
• 46:02
  I don't know.
• 46:03
  I actually, I think the last time I ordered, because everything you do, you know, it's like you're ordering your glasses and it's like, do you want the blue light stuff too?
• 46:11
  Okay, good.
• 46:12
  Another $30 or $10 or 15 or whatever.
• 46:16
  And then I, I read something about like, oh, you don't really need it, like, for daytime computer use.
• 46:22
  And I thought, okay, I don't really use the computer that much at night, so I think.
• 46:25
  I think these glasses don't have it.
• 46:26
  If.
• 46:27
  If they did when you were looking at me, it would probably reflect blue and it's more reflecting.
• 46:32
  But it can help.
• 46:34
  Like, if you get an anti glare, that can help too, because the glare does kind of like, you know, it gets your body into that fight or flight mode.
• 46:41
  Like, oh, this is.
• 46:42
  This is.
• 46:42
  This is bothering me right now.
• 46:45
  But, yeah, so we know the things, right?
• 46:49
  Like, hydration's good for your body to just be healthier overall.
• 46:54
  So, like, drinking water first thing in the morning.
• 46:56
  I mean, I know a lot of people stop drinking water, like, later in the day, so they don't wake up to go to the bathroom.
• 47:01
  I'm just thirsty a lot of the times.
• 47:02
  And then if you take any supplements at night or something, you're gonna need to drink a little bit of water.
• 47:06
  But just noticing how your sleep cycle's going, what's not going well, what you might be able to do to impact that.
• 47:15
  If you do love watching tv and that helps you wind down and you don't feel like that's making you stay awake.
• 47:22
  I actually fall asleep a lot with TV because my eyes get tired from it.
• 47:25
  So that can actually help me if I have a sleep timer on it or if my husband turns it off, but sometimes he doesn't.
• 47:31
  Then I wake up and I still hear sounds and.
• 47:34
  Yeah, so.
• 47:35
  And also I think some of the apps on the computer on my.
• 47:39
  I don't know.
• 47:39
  I haven't figured out if I can set the timer for everything.
• 47:42
  Sometimes it doesn't show up, but.
• 47:45
  Oh, I think there's some thunder.
• 47:46
  You probably can't hear it.
• 47:48
  We moved to Florida.
• 47:49
  I'd probably said this a million times, but we moved to Florida a few years ago.
• 47:51
  Is it four years now?
• 47:53
  And the thunderstorms, and I know they happen in the Midwest, they probably happen throughout the south in the U.S.
• 47:59
  probably a lot of places, but they didn't happen in California.
• 48:03
  We didn't get summer storms like this.
• 48:05
  We might get rain in August, but that would just happen.
• 48:08
  There wasn't really lightning and thunder.
• 48:09
  And then we had a rainy season.
• 48:11
  Like the rainy season would start around Halloween, but, yeah, noticing what energizes you at night.
• 48:19
  If you take a fitness class at night after work instead of in the morning, then you're gonna spike your energy level.
• 48:28
  And I get that.
• 48:29
  That can be fun.
• 48:30
  And that might be where it fits in, especially if you don't wake up early.
• 48:32
  I used to be a nighttime exerciser.
• 48:34
  That was my thing.
• 48:36
  And then I read a book, the Oprah's Fitness Whatever, from her coach, Bob Green, and he said, you'll burn more calories.
• 48:45
  That's all I needed to hear because I was trying to lose weight.
• 48:48
  You'll burn more calories.
• 48:49
  Your metabolism will be faster throughout the whole day if you exercise in the morning because it spikes your metabolism, spikes your energy.
• 48:58
  And then it goes up and it stays and then it drops off.
• 49:01
  The end of the day if you spike.
• 49:03
  This is what he said.
• 49:04
  And this was granted, this is in the 90s, so studies could have changed, but if you spike it in the evening, it'll come back down.
• 49:12
  But it might be harder for it to come back down.
• 49:14
  And even with yoga, I do teach some evening yoga classes.
• 49:19
  And I've read that certain poses, like back bends and stuff, they're more energizing.
• 49:23
  There's some things that I try to minimize more for the nighttime classes, even though I do a more physically active 7 o' clock class, I try to make it more winding down.
• 49:34
  And we do it pretty much in the dark, especially in the wintertime.
• 49:36
  I love that.
• 49:37
  I just bring these little battery candles because I used to bring real candles when I first started teaching and I, I knocked him over.
• 49:46
  It was more of a wax problem than a fire problem, thankfully.
• 49:50
  But still, it ruined two different floors, two different places.
• 49:53
  So, yeah, live and learn.
• 49:55
  And honestly, I think they wouldn't let me use real candles where I teach now.
• 50:00
  They probably have a problem with it.
• 50:02
  The other place was just a really independent, small fitness nutrition studio and I rented space there.
• 50:09
  But back to this.
• 50:10
  So, yeah, so looking at your patterns, seeing what can I do in my daily routine?
• 50:16
  Do you have a daily routine?
• 50:17
  If you don't, what can I do to make a daily routine and just to wake myself up?
• 50:23
  Maybe it's some music that you want to hear that'll like help make things fun.
• 50:28
  We used to do that just with cleaning with our kids.
• 50:30
  It's on Saturdays.
• 50:32
  It was cleaning day, so other families were going and doing fun things.
• 50:37
  We were like, this is our time to do projects and clean and yeah, I'm sure my kids didn't love it, but if we put on a cd, one of our favorites was the soundtrack to the Parent Trap, the
• 50:47
  one with Dennis Quaid.
• 50:49
  And you know who she is?
• 50:55
  Yeah, the red haired.
• 50:56
  Now I'm no longer red haired.
• 50:59
  Oh my gosh.
• 51:00
  I have to look up Everything.
• 51:01
  Because I'm trying to think of too many things.
• 51:03
  But 1998 film, I know it's there.
• 51:08
  Lindsay Lohan, Natasha Richardson, may she rest in peace.
• 51:12
  She's so gorgeous.
• 51:14
  I loved her.
• 51:16
  So, yeah, the soundtrack to that's really fun soundtrack.
• 51:20
  I said track, didn't I?
• 51:21
  Anyway, so, yeah, so something that can energize you, make you think, this is great to be up.
• 51:27
  I've got my music going.
• 51:29
  And my grandma used to turn on the TV every morning and say, are we at war?
• 51:33
  Because, you know, she grew up.
• 51:34
  Her oldest brother died in World War I before she was even born.
• 51:37
  He died in France.
• 51:39
  And then she lived through World War II and thankfully, you know, she did so.
• 51:48
  But she, you know, I didn't see that in my life.
• 51:50
  So her mindset was, I'm going to wake up and turn on the news.
• 51:53
  And that used to be a thing before news was 24 7.
• 51:56
  People would watch the news before they went to work or watch the news before when they came home.
• 52:00
  And that was more of my growing up era, you know, before CNN was like a 24 hour news thing.
• 52:07
  And that that was what she woke up to see.
• 52:10
  And then she'd say, okay, it's good, all is good.
• 52:13
  But I thought, I don't know if that would wake me up with happiness to turn on the news in the morning, you know, I'd wanna.
• 52:19
  What does wake me up with happiness?
• 52:21
  Actually having a quiet house.
• 52:22
  If you like having a quiet house and there's other people in the house and they don't get up early.
• 52:26
  It is so fun.
• 52:27
  It's one of my favorite things is waking up and having like two hours to myself.
• 52:33
  It's really fun.
• 52:35
  So dun dun dun dun dun.
• 52:38
  Yeah, Evening time, all the things, you know, making sure you've eaten enough.
• 52:43
  If you're trying to reduce how much you're eating, you're not eating dinner anymore or something like that.
• 52:48
  I've done a few different eating things, you know, like the intermittent fasting or I don't know if you've heard of Georgie Fear.
• 52:56
  She's a nutritionist and she used to have a podcast and I love listening to her.
• 53:00
  I think that's where I discovered her now maybe I bought her book.
• 53:04
  There's a different one.
• 53:05
  I listened to a podcast.
• 53:06
  Anyway, I think I bought her book.
• 53:07
  It was like Lean Habits or something.
• 53:09
  And it was before I heard of intermittent fasting.
• 53:12
  And it was basically like a three meal a day thing.
• 53:15
  It's like we're over taxing our bodies.
• 53:18
  We're taking away our energy by digesting all day long.
• 53:21
  And, you know, I'm typically a grazer.
• 53:23
  You know, I want to eat all day long.
• 53:25
  And especially before I knew I had ADHD and didn't have any medication to help with that to, you know, like, I was constantly seeking dopamine.
• 53:35
  So it's like, grab something in the kitchen, grab something in the kitchen.
• 53:37
  And especially sugar.
• 53:39
  And, and this is before I had ADHD too.
• 53:42
  I, she, she said, eat your three meals a day.
• 53:46
  Eat enough, because you're not going to eat for another like five hours, four or five hours.
• 53:52
  And it was hard at first.
• 53:54
  I was starving, you know, not really starving, but I was like feeling the feelings of starving.
• 54:00
  And what I found happen is it changed what I wanted to eat because I knew it had to last me that amount of time.
• 54:07
  And I even did it for like, I'm going to teach this class.
• 54:10
  I need to have enough energy or I'm recovering from my workout.
• 54:14
  I need to use this to replenish or this is gonna last me until dinner time.
• 54:20
  And, you know, at the time she had a forum or something.
• 54:22
  That's how people communicated before Facebook and stuff.
• 54:25
  And I remember asking her, like, I'm so hungry.
• 54:29
  One night I was so hungry I couldn't fall asleep.
• 54:31
  And she said, eat more for dinner.
• 54:33
  I'm like, oh, okay.
• 54:35
  And I realized, and sometimes now I do that because my medication can make it so I'm not as hungry during the day.
• 54:41
  And then it's nighttime and I'm thinking, do I really want to be eating at 10:30 at night?
• 54:47
  I don't know that that's good for my body either.
• 54:50
  To be eating so close to bedtime and having to digest it that late and kind of waking me up because I'm eating and thinking about what to eat and maybe not making the best choices.
• 55:01
  So patterning your eating to help with your sleep.
• 55:05
  And I know it sounds like a lot, but.
• 55:08
  And then what are you reading or watching or doing before bed?
• 55:12
  Is it something super scary?
• 55:15
  Have you ever watched some like super intense action action movie or something or a series and then you realize that your dreams were like, I was being chased by these people and then I was running across the street
• 55:27
  and they were, you know, like trying to get through this alley and all that and that might be like just so in your system or books.
• 55:36
  I mentioned recently I read Elizabeth S.M.
• 55:39
  Arts book and had nightmares for a couple nights.
• 55:42
  It didn't keep me up, I don't think, but had nightmares.
• 55:46
  Maybe it did Keep me up.
• 55:47
  Because I don't know.
• 55:48
  Anyway.
• 55:49
  Yeah, it affects.
• 55:50
  It affects your brain.
• 55:52
  So what are some little tools for falling asleep?
• 55:54
  And I think I've.
• 55:55
  I've given some of these in the past episode, but, you know, it's been a while and who knows what I said then?
• 56:03
  But some of the things that can be helpful are things that can actually get your brain to stop thinking if you have an overactive brain.
• 56:14
  So how can you do that?
• 56:15
  For some people, it's, you know, like a white noise or a pink noise.
• 56:22
  Have you.
• 56:22
  Do you know they have brown noise and pink noise.
• 56:24
  I like the pink noise.
• 56:26
  But there are apps and you don't have to pay for all of them that even let you combine a few of them and you get like.
• 56:35
  I like kind of the white noise, pink noise thing.
• 56:37
  Whatever you want to call that's just along with a nature sound.
• 56:42
  Because the nature sounds, my brain can detect the loop.
• 56:46
  Have you ever done that?
• 56:47
  Like you're listening to the ocean.
• 56:48
  Oh, can you hear?
• 56:49
  I should change the microphone so you can hear the.
• 56:52
  Let me see if it's.
• 56:54
  Oh, I think it's coming in just a second.
• 56:56
  Okay.
• 56:56
  So I have a setting so that you don't hear, like, if somebody's in the other room.
• 57:01
  But.
• 57:02
  So I'm going to take the voice focus to week and it should pick up other sounds.
• 57:07
  I'm going to be quiet for a minute.
• 57:08
  See if you hear the rain.
• 57:10
  No, you don't hear the rain.
• 57:12
  I wanted you to be able to hear, like, if the lightning really comes close to our house and it does a lot, then you could hear, like, the excitement because I might, you know, react to it.
• 57:21
  So I'll keep it on.
• 57:22
  And then if somebody walks by up or down the stairs, you might hear them, too.
• 57:25
  But it's raining, it's pouring pretty hard, and it's beautiful.
• 57:27
  It's so beautiful.
• 57:29
  But if you live somewhere, there's lightning.
• 57:32
  And I'm only telling you this because you might not know, our realtor told us this when we moved here.
• 57:36
  And I have a friend who teaches fitness classes, and she's lived here for a lot of years and she never knew this app existed, but it's called Lightning Tracker and it can tell you exactly where the strikes are
• 57:48
  and how many are close to you, like where they're happening in real time.
• 57:52
  And then they'll change color.
• 57:53
  Like it'll show a blue dot where you are, and then it will show a yellow dot when the lightning starts struck.
• 57:59
  And then if it's Been like, I don't know how many minutes I haven't looked it up.
• 58:02
  Then those dots might turn a different color, but you can look and see how far away are they?
• 58:06
  Which I don't even have my phone in here to look.
• 58:08
  But when it's really, really loud, I've looked, and there's like, one out by our mailbox, one across the street at this neighbor, one right next door, one right outside our bedroom one time.
• 58:16
  So thankfully, we hadn't had any problems with that.
• 58:21
  But it is kind of fun to track it and see.
• 58:24
  Okay, where was I?
• 58:25
  With the sleep.
• 58:26
  Oh, the white noise and the sleep sounds.
• 58:29
  So, yeah, if your brain is so, like, on alert that you hear, like, the ocean sound, and then you can hear this little.
• 58:37
  You can tell when it's changing from the recording to looping the recording.
• 58:43
  That will keep me awake.
• 58:44
  It will.
• 58:45
  Because I don't like that sometimes you have things that, you know, like, oh, I forgot to text this person, or I can't believe I forgot that again, or I forgot, like, I missed an appointment today.
• 58:57
  Like, sometimes something that you didn't even realize happened, happened.
• 59:01
  If you have a journal next to you, just, like, open it up, even if it's half dark, and just write it down.
• 59:06
  Like, write down a code word or something.
• 59:09
  Your worries, you know, they call it a brain dump.
• 59:11
  But sometimes writing things down if you're worried that you're not gonna remember it can help.
• 59:17
  Limiting your stimulants.
• 59:19
  Sugar can be a stimulant, too.
• 59:20
  Like before bed.
• 59:21
  I know it's fun to eat ice cream.
• 59:23
  I just did last night, I think.
• 59:25
  Did I?
• 59:25
  Yeah, I think I did.
• 59:27
  Mint chocolate chip.
• 59:28
  And also make your bedroom, like, if it's too at night or too cold.
• 59:32
  I like my head to be cold.
• 59:34
  But if you're overheated or if your feet are cold, you know, have socks on.
• 59:39
  But halfway through the night, if you need to kick them off, kick them off.
• 59:41
  But whatever it is that makes you comfortable, you need it to be more dark.
• 59:44
  Cover up those little red lights that come out of the.
• 59:46
  The electronics.
• 59:47
  If you have any electronics in your room.
• 59:49
  And I know some people put their phones in a different room.
• 59:52
  That's my alarm, so I don't do that.
• 59:53
  But we have a little red light from the TV in our room, and I've covered it with black tape.
• 59:57
  And then my husband says, that's going to affect your, like, remote usage.
• 1:00:00
  So it's kind of.
• 1:00:02
  But I try to keep some of those.
• 1:00:04
  Those lights out, you know, covering with Black tape.
• 1:00:06
  I have an air purifier and I had to.
• 1:00:08
  I cover that with a little bath.
• 1:00:10
  The little lights from that last night when I've stayed at my daughter's house before.
• 1:00:14
  One house, she had me stay in her office.
• 1:00:17
  And like the first night, I'm taking shirts out of my suitcase and covering, like, everything I can.
• 1:00:22
  And I think there was a.
• 1:00:24
  What's it called?
• 1:00:26
  Why should my brain go away?
• 1:00:28
  The smoke detector.
• 1:00:29
  I couldn't cover the smoke detector.
• 1:00:31
  And it was bright, but, you know, I had to live with that.
• 1:00:35
  Weighted blankets.
• 1:00:36
  Do you like that?
• 1:00:37
  Or even a down blanket or a heavy blanket if you don't use animal products.
• 1:00:41
  Heavy down blanket.
• 1:00:43
  I love that.
• 1:00:44
  I've used the weighted blanket and I still have it.
• 1:00:48
  The only problem with it is that, like, if you want to turn a lot, it's hard for it to move with you, and that can kind of disrupt you.
• 1:00:55
  A sleep mask.
• 1:00:56
  I have one my friend gave me that goes all the way around.
• 1:00:59
  Around.
• 1:00:59
  It kind of pulls.
• 1:01:01
  One side, it's supposed to be cooler.
• 1:01:02
  The other side, it's, you know, like, I don't know, warmer or something.
• 1:01:07
  You can heat it up, whatever.
• 1:01:08
  But I've used it mostly, like if I'm going to take a nap during the day, I don't use it as much at night.
• 1:01:15
  But even essential oils, if you don't have an allergic reaction, diffusing essential oils, honestly.
• 1:01:23
  So I have some.
• 1:01:25
  Some essential oils that are sleep blends.
• 1:01:27
  I've used them before to diffuse or to put on a little like a piece of.
• 1:01:33
  What is it not.
• 1:01:34
  It's a piece.
• 1:01:35
  A little piece of ceramic or something.
• 1:01:37
  And then it's kind of like near my bed and I can smell it.
• 1:01:40
  About a month ago, when I was saying like, oh, I got sick and stuck.
• 1:01:43
  I took one out.
• 1:01:45
  I don't know if I've used it before.
• 1:01:46
  I probably have.
• 1:01:47
  It's not very new, and I don't think it's like spoiled or anything.
• 1:01:51
  Maybe I doused too much.
• 1:01:52
  But I put it on this little piece of ceramic thing.
• 1:01:54
  Sometimes I'll put it kind of near my pillow.
• 1:01:57
  My throat started closing up.
• 1:01:58
  I had such bad asthma for about a week.
• 1:02:01
  And I thought it couldn't be that.
• 1:02:02
  I've never had a problem with essential oils, with breathing before.
• 1:02:05
  And so I kept it in there until my throat just still felt like it was closing up.
• 1:02:09
  I couldn't fall asleep.
• 1:02:11
  I moved it into a different room.
• 1:02:14
  And then I asked the Internet what is in this and what could be causing Asthma problems.
• 1:02:21
  And they were similar compounds to the compounds that I'm allergic to on my skin, which was kind of fascinating and maybe I should have put those pieces together.
• 1:02:28
  But anyway, it caused problems with my breathing.
• 1:02:29
  So, yeah, use what you know will work and not what will make your throat close up.
• 1:02:35
  And lavender that.
• 1:02:40
  I honestly have allergy to lavender too.
• 1:02:44
  Linalool.
• 1:02:46
  N I N A L O O L oh, my gosh.
• 1:02:50
  Did you hear that?
• 1:02:51
  I hope you did.
• 1:02:52
  I'm going to look at the.
• 1:02:53
  I can see what sound picks up.
• 1:02:55
  That was a loud thunder.
• 1:02:57
  Hope you heard it anyway.
• 1:03:00
  It made me jump.
• 1:03:01
  Okay.
• 1:03:04
  So.
• 1:03:04
  Yeah.
• 1:03:04
  And then talking to your doctor, if it's really a big deal, whether it's fine tuning your medication to make it work or even learning which supplements.
• 1:03:14
  There are a lot of natural supplements.
• 1:03:21
  Yeah, I don't think it's picking up the thunder.
• 1:03:22
  Dang it.
• 1:03:23
  It's pretty.
• 1:03:23
  I can hear it.
• 1:03:24
  It's fun.
• 1:03:25
  I gotta stop talking about it, though.
• 1:03:27
  Okay, so Ashwagandha is one.
• 1:03:32
  There's a sleep supplement.
• 1:03:34
  And these are things that you need to like, study out.
• 1:03:36
  And don't just take my recommendation.
• 1:03:38
  But there's one that's called Better Sleep or Sleep Better.
• 1:03:41
  That's really good.
• 1:03:42
  But the price has gone up a little bit.
• 1:03:43
  But I looked to see what was in it and it smell before you take it, which is nice.
• 1:03:49
  Let me see what it's called.
• 1:03:50
  Better.
• 1:03:50
  I think it's Sleep Better.
• 1:03:55
  I can't even.
• 1:03:57
  Oh.
• 1:03:57
  It's called Organs Wild Harvest.
• 1:04:00
  I don't make any money by telling you this.
• 1:04:02
  Yeah, Sleep Better.
• 1:04:03
  It smells good and it has.
• 1:04:06
  It works really well for me, but I stopped buying it just because it was kind of pricey.
• 1:04:10
  Skull cap tops.
• 1:04:12
  Must be an herb.
• 1:04:14
  Valerian root, ashwagandha, passion fruit tops and the hops strobials, which I don't know what that means, but it works well for me when I've used it.
• 1:04:24
  And I've even bought some of the things like valerian root or ashwagandha.
• 1:04:29
  And they work on their own too, for me anyway.
• 1:04:32
  But you can see what works for you if you have any side effects with those things.
• 1:04:36
  I mean, this only has 4.2 reviews and 9% 1 stars.
• 1:04:44
  Somebody said it smells horrible and somebody else said it stinks.
• 1:04:47
  I think it smells really good.
• 1:04:49
  Oh, a third person says it stinks.
• 1:04:52
  Okay.
• 1:04:53
  Maybe they've changed their formula or maybe there was a bad batch.
• 1:04:59
  So.
• 1:04:59
  Yeah, good thing I'm not making money off of that because probably don't Want to buy it if you think there's a chance that it might smell bad and be a bad batch.
• 1:05:08
  But honestly, I.
• 1:05:09
  Yeah, I do really love it.
• 1:05:10
  Okay.
• 1:05:11
  So, yeah, finding what works for you.
• 1:05:14
  And the two things that work best for me I haven't even mentioned yet is listening to a podcast.
• 1:05:21
  And I'm not trying to say listen to mine because that'll help you fall asleep, but I find a podcast that either doesn't have commercials or an audiobook with somebody who reads that has a calming voice that's not going
• 1:05:35
  to like be laughing the whole time and stuff like that, or not have music that disrupts or commercials that disrupt.
• 1:05:42
  And I have paid Patreon just to not have commercials before.
• 1:05:46
  And then I always end it.
• 1:05:48
  Like if I set a timer with it, I end it before it'll end because it'll often have, like when the episode ends, I do it a couple minutes before so I don't get their pepped up talk at the
• 1:05:59
  end or their song at the end.
• 1:06:00
  And I know my song's a little loud at the end, so at the beginning.
• 1:06:05
  But I did my first episode that I made on sleep, I think I didn't use the songs and I try to make it like, so that you could do it and not you could just play it over and
• 1:06:14
  over.
• 1:06:14
  Because there are some podcast episodes that I've played probably 40 or 50 times because I know it'll help me sleep and I know what they're gonna say.
• 1:06:24
  But I like, for some reason, legal cases that aren't traumatizing, like more like fraud and stuff like that.
• 1:06:34
  Not something that's hurting someone, but legal cases.
• 1:06:37
  I love listening to that because it engages my brain.
• 1:06:41
  So I'm thinking about it and I'm not thinking about anything else that helps me fall asleep.
• 1:06:46
  And watching Law and Order also, although, you know, that would.
• 1:06:50
  You think that would rile me up.
• 1:06:51
  But watching Law and Order makes.
• 1:06:53
  I'm thinking so much with it and about like the, you know, the moral dilemma of this and that and is that fair and what he was innocent, you know, or declared innocent when we know he wasn't, you know,
• 1:07:06
  all that.
• 1:07:07
  That.
• 1:07:07
  But that helps me a lot just to have that.
• 1:07:10
  But finding what helps you is super important.
• 1:07:13
  I'm just going to go back to my other setting here because you're not picking up any of my thunder, but that's all right, I'll let you.
• 1:07:19
  Maybe you don't want to hear thunder.
• 1:07:21
  I should just let it go.
• 1:07:22
  Also having the most consistent sleep schedule that you can, if you can go to bed, if you can get yourself to go to bed, even if you're not falling asleep at that time right away, but get yourself to
• 1:07:31
  go to bed, maybe read a little bit of a book, maybe that'll get your eyes tired.
• 1:07:35
  That worked for me in high school.
• 1:07:37
  And even on the weekends, if you try to keep it sort of regular so that your internal clock, your circadian system can be on a little routine and even having a wind down routine.
• 1:07:49
  What am I going to do at the end of the day?
• 1:07:52
  And I know for many of us, we hate brushing our teeth, flossing.
• 1:07:58
  For me, washing my face, like the nighttime routine, things are like the things that are just like the dread things, like I'll brush my teeth for sure.
• 1:08:06
  But the flossing is such a chore and I know it doesn't take very long and I know it's super important, it's even important for brain health.
• 1:08:14
  And so I do it.
• 1:08:15
  But sometimes I tell myself I'll do it in the morning instead.
• 1:08:17
  The dental hygienist just said once a day, you know, but try not to stress yourself out about your nighttime routine.
• 1:08:24
  If it includes something that you dread and you make yourself do it.
• 1:08:27
  You know, just kind of like give yourself little messages, like it's really not that big.
• 1:08:31
  I can kind of time it and even see how long it is.
• 1:08:34
  Or I'll take my floss and go in and watch Law and Order while I'm flossing, you know, whatever.
• 1:08:38
  I, I do that a lot.
• 1:08:39
  Walk back and forth from there and, and try to be regular about it.
• 1:08:49
  Yeah, yeah, yeah, I think that's it.
• 1:08:51
  I don't even know how long I've been talking.
• 1:08:53
  I think it's been a while and it's certainly gotten darker here.
• 1:08:56
  But thank you for being here.
• 1:08:59
  I know I, I thanked you last time and because I was excited even after being gone for so long that you're still listening.
• 1:09:08
  And since then, since I made my last episode, I've like, like more people are listening.
• 1:09:14
  And I'm, I, I'm super appreciative of it, partially because I want to keep doing this.
• 1:09:19
  And sometimes I think, are there really, are there just bots out there listening?
• 1:09:23
  Like maybe really just listening.
• 1:09:26
  But honestly, you know, if you like to talk, you could talk to yourself and you could probably be fine.
• 1:09:31
  But the reason I'm on here isn't to talk to myself, is to hopefully help you think about your adhd, learn a little something new and feel like you're not Going through it alone and maybe come up with a
• 1:09:43
  solution.
• 1:09:44
  And if you're watching, I'm doing the arms up thing right now.
• 1:09:48
  Both my hands are behind my head.
• 1:09:49
  And it's so comfortable.
• 1:09:50
  It's so comfortable.
• 1:09:51
  But I also play with my hair a lot.
• 1:09:53
  So one thing I decided, because ever since I started doing this on YouTube, even though there's not a lot of watchers viewers, I do it because I know that some prefer it that way and I might as well,
• 1:10:05
  right, have it on YouTube.
• 1:10:06
  But it's super distracting, you know, to see yourself and talk and everything.
• 1:10:10
  And then also, like, if you're ready for bed or something.
• 1:10:13
  And then you're like, oh, I should go make a podcast episode.
• 1:10:16
  You don't want to do that.
• 1:10:16
  You know, you're like, I like, I need to put on makeup or whatever.
• 1:10:20
  And so I went swimming in a spring today in Florida.
• 1:10:23
  They have springs around.
• 1:10:26
  I don't know what the whole thing is.
• 1:10:28
  There's rivers, the Suwannee river and lots of springs off the Suwannee River, I guess.
• 1:10:33
  So I drove to it and went in the water, and then afterwards thought, I'm going to take a shower.
• 1:10:38
  And I thought, no, because I'm going to make a podcast episode and I don't want my hair to be wet.
• 1:10:41
  Well, it was already wet from the spring.
• 1:10:43
  And then I didn't want the yucky spring water in there, so it wasn't super clean.
• 1:10:47
  And yeah, there are alligators around, but not in the spring because it's too cold.
• 1:10:51
  That's what they say anymore.
• 1:10:52
  But then there was a sign that said, like, beware of alligators.
• 1:10:55
  Like, stay on the trails and swim stuff.
• 1:10:57
  So who knows?
• 1:10:58
  But anyway, so I took a quick shower bath.
• 1:11:03
  Like, rinse off in the shower, take a hot bath with Epsom salts.
• 1:11:07
  Like, giving myself a little treat yourself moment while I watch a show for like 20 minutes.
• 1:11:13
  That was my little calm down thing.
• 1:11:15
  But then I thought, well, the bottom of your hair got wet in the spring, so you need to rinse it out.
• 1:11:19
  And then.
• 1:11:19
  So I did.
• 1:11:20
  So anyway, basically my hair was wet when I came in here.
• 1:11:23
  And I thought, I don't care, like if you share.
• 1:11:24
  Showed up at the the of front.
• 1:11:25
  Front door.
• 1:11:26
  This is gonna be my new approach for the video.
• 1:11:28
  It's the front door.
• 1:11:29
  You're my friend.
• 1:11:30
  You're my friend.
• 1:11:30
  And you showed up at the front door.
• 1:11:32
  And I'm gonna invite you in.
• 1:11:34
  I'm not gonna go, oh, my hair's wet.
• 1:11:36
  You can't come in.
• 1:11:37
  Like, you can't see me like this.
• 1:11:38
  Like, that's not what a true friend does, right?
• 1:11:40
  We just like, hey, come on in.
• 1:11:42
  So that's my, My hair's a little on the curly side right now.
• 1:11:46
  And it's, it's, it's starting to bug me now.
• 1:11:48
  I'm pulling it up and have my arms up high.
• 1:11:51
  Anyway, thanks for listening to all my rambles.
• 1:11:54
  We love to talk, we love to do our things and go to my website.
• 1:11:58
  I'm going to try to finish it this weekend.
• 1:12:00
  Renee-allen.com if you've.
• 1:12:04
  If you've already joined my newsletter, my email list, I have to start by saying, I apologize for not sending any newsletters for a couple months.
• 1:12:13
  So besides the intro one.
• 1:12:16
  So if you join the last few months and you're like, but I did get some emails, but then I never heard from you again.
• 1:12:20
  That's why.
• 1:12:21
  Because I have some welcome emails that go out.
• 1:12:23
  But with that comes the Understanding ADHD guide.
• 1:12:30
  I'm updating it.
• 1:12:31
  So if you have the old one and want the new one.
• 1:12:34
  Making my hair worse.
• 1:12:35
  If you have the old one and want the new one, just, just find one of my emails.
• 1:12:39
  If you haven't deleted them, you'll have my email address.
• 1:12:42
  Find one and just reply and say, hey, Renee, can I have your new one?
• 1:12:46
  And I'll go, sure, I just finished it this morning or last night or, oh, wait, I gotta hurry and finish it so I can answer to her.
• 1:12:53
  And then I'll stop, like, going down the rabbit hole and adding more.
• 1:12:56
  Because I keep wanting to add more.
• 1:12:58
  It's that battle between, I want it to be basic, but I also don't want it to be so sparse that you're kind of like, she's not giving as much info here.
• 1:13:06
  So if you want that, let me know.
• 1:13:10
  Like, either go on my website, renee-allen.com and click on any of the, like, get the free guide or join my newsletter.
• 1:13:18
  Either one of those will get you the guide.
• 1:13:20
  If you've already gotten an email from me, just write back.
• 1:13:23
  Just reply and say, hey, and I'll do it.
• 1:13:26
  I will, I will, I will.
• 1:13:27
  And you can say more than that if you want.
• 1:13:29
  I kind of hate it when, like, when.
• 1:13:31
  And I know why they do it.
• 1:13:32
  So on Instagram, they'll say something like, reply with the word guide.
• 1:13:38
  You know, to get your guide.
• 1:13:40
  And they do that if you don't know this.
• 1:13:41
  And I know I'm still talking, but they do that because there are software systems that connect with Instagram and as soon as you write guide, it automates and it sends you one in your dm and then you get
• 1:13:57
  it or you get the information on how to get it, which is, which is great because there are people who have businesses and they want to get that information out and they, they don't have time to do it.
• 1:14:06
  But I'm not that far where I'm doing that.
• 1:14:09
  So.
• 1:14:10
  But a lot of times, and even in emails, it's like, you know, reply back with, you know, or even like, go around the circle and say your one word for how you feel this week or your one word
• 1:14:23
  for the year.
• 1:14:24
  And I think that's a huge challenge for someone who's hyperverbal, which my doctor wrote in my notes, was diagnosed, who's hyperverbal, who loves to express themselves and wants to share.
• 1:14:39
  And you're telling me to just limit to one word.
• 1:14:43
  So if you write to me to say, can I get that guide?
• 1:14:46
  You can tell me anything else you want.
• 1:14:48
  You can say, like, whatever.
• 1:14:50
  You can just say, I've had a hard week and this is where ADHD is, like, getting me.
• 1:14:56
  Or the funniest thing happened today because of my adhd.
• 1:15:01
  Or I'm actually sick of it.
• 1:15:02
  You know, like, I go up and down all the time to it being kind of crazy and fun and then.
• 1:15:09
  And then other times, like, wait, that's.
• 1:15:11
  That's why this happens too.
• 1:15:13
  It can be really hard.
• 1:15:14
  It can be really hard.
• 1:15:16
  And.
• 1:15:17
  And I actually thought today, and then I forgot to do it, is that I'd like to start out each episode of like a gratitude, like thinking of something that you're grateful that's part of you, like about you.
• 1:15:28
  And it could just be something that maybe happened that day or I don't know, maybe it's harder to think of when you're on the spot.
• 1:15:34
  But I thought of one right before I started and then I forgot to come on and say it.
• 1:15:38
  But I also want to have a new ending.
• 1:15:41
  It's inspired by Sting, my beloved Sting from the Police, if you don't know who Sting is.
• 1:15:46
  But then he went solo in 1986, I think 85.
• 1:15:53
  I don't know.
• 1:15:54
  It's when I bought his Dream of the Blue Turtles cassette tape, listened to it while I ran, and then went to his concert in Park City, Utah, on the mountainside.
• 1:16:03
  Anyway, so, yeah, I've seen Sting a lot since, and I just think he's amazing.
• 1:16:07
  But when I last.
• 1:16:09
  Okay, it wasn't the last time I saw him.
• 1:16:11
  The second to last time I saw him was in Las Vegas, and he told us, because last time I saw it was a joint concert with Billy Joel.
• 1:16:17
  So Sting didn't get lost, or Billy Joel came on afterwards, which was fabulous.
• 1:16:22
  But in Las Vegas, Sting said he began the show with Roxanne, but it was acoustic version in front of the the curtain.
• 1:16:30
  I can tell you more about the story someday.
• 1:16:32
  You want to hear it, but there's always something funny.
• 1:16:35
  But he started out singing just rock sound with the acoustic guitar, really mellow.
• 1:16:40
  That was fun.
• 1:16:41
  Roxanne's never been my favorite of his songs, but I learned when I saw him in Park City that he thinks that's everyone's favorite.
• 1:16:47
  And it might be, but when he sang it, it was like he knew, like, we're all gonna sing with him and he'd make us sing back and forth.
• 1:16:53
  And I thought, is this everyone's favorite?
• 1:16:54
  It's never been my favorite, but it's a good song, you know, so.
• 1:16:56
  So anyway, his second to last song of the Las Vegas concert was Roxanne, but the real way, you know, like the rocking way, really loud and stuff.
• 1:17:07
  And I got to be really close to him.
• 1:17:09
  I got to walk up to the front, but story for another day.
• 1:17:13
  That song was his most energetic, like, in this concert with.
• 1:17:18
  In this, like, blasted out song.
• 1:17:21
  But then he said, I always want to end my concerts with a mellow song.
• 1:17:28
  So when you drive home, you're calm.
• 1:17:31
  You're more respectful to other people when you walk out, when you drive.
• 1:17:35
  I don't want people all amped up.
• 1:17:37
  I want them calm.
• 1:17:39
  And I thought, my beloved Sting, he does yoga, and he's mindful of other people's nervous systems.
• 1:17:44
  And he sang a mellow song.
• 1:17:45
  And I don't even know what it was.
• 1:17:48
  It was probably fragile or something.
• 1:17:49
  I don't think it wasn't Fields of Gold, he did that in the middle.
• 1:17:52
  But anyway, anyway, so that's what I want to do here.
• 1:17:56
  Not that I think I'm riling you up at all, but I thought one of my, like, my biggest area of expertise is with mindfulness and calming your nervous system.
• 1:18:07
  And I thought, let's just end each episode just with a few slow breaths.
• 1:18:13
  And if you don't want to do it, just try it and see what it feels like.
• 1:18:17
  Because it's not that bad, actually.
• 1:18:19
  It was really calming.
• 1:18:20
  So just wherever you are, if you're seated, if you're laying down, you can just stay laying down.
• 1:18:23
  But if you're sitting, seated, just let your shoulders relax and Take a few breaths and just notice your shoulders lifting and lowering and notice where it feels like the breath is going.
• 1:18:34
  For me, it kind of feels like I'm like sucking in through a straw and the breath's going up and coming back down.
• 1:18:41
  And then the next time you breathe in, just widen in the throat.
• 1:18:45
  As you breathe in, don't think about anything else but widening at the very base of the neck, at the, well, even lower, kind of of in between the collar bones widen at the base of the throat and really
• 1:18:56
  widen.
• 1:18:56
  The rib cage will widen.
• 1:18:57
  Let your stomach relax as you exhale.
• 1:19:00
  Just let go and take a few more breaths like that.
• 1:19:04
  Your shoulders aren't going to lift as much.
• 1:19:06
  The breath is going to feel like it's more in the throat, so you kind of feel it in the face but more the throat widens.
• 1:19:14
  The rib cage right widens diaphragm can push down and exhale.
• 1:19:19
  Push it out.
• 1:19:22
  We'll do two more breaths like this.
• 1:19:36
  Thank you.
• 1:19:36
  Thank you for being here.
• 1:19:39
  Ending on a quiet could you hear your own breath moment, hopefully calming your nervous system.
• 1:19:45
  And thank you so much.
• 1:19:46
  I will be back.
• 1:19:48
  I'm getting kind of excited about making more episodes, maybe having two a week, but we'll see how we do.
• 1:19:53
  Like I said, I've got my mom here, I've got my daughter getting married in a few weeks and I'll get this one out on Monday.
• 1:19:59
  So Happy Monday to you because that should all work.
• 1:20:01
  And I'll talk to you later.
• 1:20:03
  Bye.
• 1:20:05
  Help other women find the Show Rate Review Share with someone you know Help other women find my show Rate Review Share with someone you know Hurry before you forget.
• 1:20:30
  Frozen dreams are left for tomorrow.
• 1:20:37
  Out.
• 1:20:56
  Rewind melodies and harmonies I'm cut short the silence of sound has yet been found but not by me.