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Chasing Sleep: Improve the Quality of Your Life (Special Drop!) · QUESTION EVERYTHING

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Speaker 1: How would you rate the quality of your sleep one
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Speaker 1: through ten and on average? How many hours do you
0:05
Speaker 1: sleep at night? Do you experience any difficulties falling asleep,
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Speaker 1: staying asleep, or waking up during the night. I'm going
0:12
Speaker 1: to tell you something that I don't even tell a
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Speaker 1: lot of my close friends. Depending on my schedule, I
0:17
Speaker 1: sleep anywhere from seven to ten hours a night, but honestly,
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Speaker 1: I prefer nine or ten. I am a sleeper. I
0:26
Speaker 1: need my sleep. If you listen to Pretty Smart regularly,
0:30
Speaker 1: you've definitely heard me quote Glennon Doyle when I say
0:33
Speaker 1: sleep is the secret of superheroes.
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Speaker 2: I believe that I.
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Speaker 1: Feel it in my body, in my soul. Sleep is
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Speaker 1: the secret of superheroes because it's what ties health and
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Speaker 1: our bodies together. It's what allows our bodies to repair
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Speaker 1: and rejuvenate and our minds to be clear and creative.
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Speaker 1: And if you don't want to take my word for it,
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Speaker 1: j Lo has been talking about sleep for years.
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Speaker 3: One of my biggest beauty secrets, it's sleep, but one
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Speaker 3: of my tricks.
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Speaker 4: For one, I can't get enough sleep.
1:01
Speaker 3: There's a certain amount of hours that I feel like
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Speaker 3: you can sleep before your face falls asleep, so.
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Speaker 4: It's either under four or over seven.
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Speaker 5: That's my rule.
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Speaker 1: That was in the context of skincare, but she's been
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Speaker 1: quoted for twenty years talking about the value of sleep.
1:19
Speaker 1: She'll say, we value grinding and working hard. And admittedly
1:22
Speaker 1: nobody gets caught up in that rat race more than me.
1:25
Speaker 1: As I slept more and took care of myself, I
1:27
Speaker 1: realized it was about pro living versus anti aging. Sometimes
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Speaker 1: I wake up and say, wow, I just lost ten
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Speaker 1: years off my face. That's what a good night's sleep
1:36
Speaker 1: can do for you. And it accumulates over time, So
1:39
Speaker 1: go get your sleep. That accumulation she's talking about. Here's
1:44
Speaker 1: what she's referring to. It's called sleep debt. So the
1:47
Speaker 1: average person needs about eight hours a night, right, and
1:50
Speaker 1: that's average because honestly, some people do need more or less.
1:54
Speaker 1: I've dated people who need like five to thrive, and
1:56
Speaker 1: it's very tough because, like I said, I need eight,
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Speaker 1: nine or ten. Anyways, that's a tangent sleep debt. So
2:03
Speaker 1: say you need eight hours and you only got six
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Speaker 1: last night, you would build a sleep debt of two
2:07
Speaker 1: hours that day. And a person with an eight hour
2:10
Speaker 1: sleep who gets six hours each day for five days
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Speaker 1: builds a sleep debt of ten hours, and as sleep
2:16
Speaker 1: debt builds, brain and body function deteriorate. Sleep is needed
2:22
Speaker 1: to pay down that debt. So there's a new podcast
2:25
Speaker 1: out called Chasing Sleep. Clearly I'm chasing it all the time.
2:29
Speaker 1: But the host, Katie Lowse, who was on Pretty Smart
2:31
Speaker 1: in September, she was very funny.
2:33
Speaker 4: You all loved her.
2:34
Speaker 1: She told us about the moment Shonda Rhimes completely changed
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Speaker 1: her life and her acting journey, and she was amazing. Well,
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Speaker 1: Katie and her husband Adam are doing a podcast exploring
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Speaker 1: sleep and the far reaching effects on our quality of life.
2:47
Speaker 1: They're talking to everyday people about their stories of sleep
2:50
Speaker 1: and the connection to intimacy, parenting, creativity, work, even our dreams.
2:55
Speaker 1: They're also talking to experts like doctor Wendy Troxel, an
2:58
Speaker 1: expert on sleep and relationships, or doctor Sarah C. Mednick,
3:03
Speaker 1: an expert on sleep and creativity and the author of
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Speaker 1: the Power of the Downstate and Take a Nap, Change
3:09
Speaker 1: Your Life. I know we all know that this is
3:12
Speaker 1: an important topic, but how much do we really know
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Speaker 1: about how we can be optimizing our health, relationships, and
3:18
Speaker 1: work just by making some changes here I want to
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Speaker 1: learn with you. So today we're dropping a special episode
3:24
Speaker 1: of Katie's new pod. This is an episode where she
3:28
Speaker 1: talks with doctor Chris Winter about why the CEOs and
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Speaker 1: pro sports teams he consults with invest in sleep for performance,
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Speaker 1: problem solving, abilities, competitiveness, and professional relationships. And then she
3:41
Speaker 1: talks to Ben and Jerry's executive Sean Greenwood, who shares
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Speaker 1: the Ice Cream Giant's unique approach to promoting employee wellness,
3:47
Speaker 1: including the implementation of an on site nap room in
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Speaker 1: their home offices in Vermont. I honestly think all corporate
3:54
Speaker 1: offices should allow for naps. We should all be able
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Speaker 1: to sleep on the job when we need it instead
3:59
Speaker 1: of like another cup coffee. Right, And because this is
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Speaker 1: a special episode, as a little love note to you,
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Speaker 1: I added a gratitude meditation at the end of this
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Speaker 1: episode that you can save and listen to whenever you
4:10
Speaker 1: might not have time to sleep but you need a
4:12
Speaker 1: little breath or reset. It was gifted to us by
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Speaker 1: the renowned yoga teacher and manifestation coach Jesse de Loo.
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Speaker 1: Her goal is to inspire people to live the most
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Speaker 1: vibrant life possible and step into alignment with their soul's
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Speaker 1: true calling, and to be honest. For me, all of
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Speaker 1: that vibrancy and soulfulness and alignment starts with sleep. So
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Speaker 1: take a listen with me to episode one of Chasing Sleep.
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Speaker 1: Chasing Sleep is a production of Ruby Studios from iHeartMedia
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Speaker 1: in partnership with Mattress Firm.
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Speaker 4: We have the best jobs in the world.
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Speaker 6: Ah, I love being parents.
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Speaker 4: Yeah, I mean I love being a parent too. No,
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Speaker 4: I was thinking of making pretzels. Yeah, that's one of
4:53
Speaker 4: your jobs.
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Speaker 6: Acting.
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Speaker 3: Yes, I love that too, But I was referring to
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Speaker 3: hosting a podcast of.
5:01
Speaker 5: It doesn't feel like work. That's why I didn't think
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Speaker 5: of it.
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Speaker 4: Point taken, You're right, it does not.
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Speaker 3: But hey, whatever kind of work anyone does, getting quality
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Speaker 3: sleep is important. Hi.
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Speaker 5: I'm Katie Lows and I'm Adam Shapiro and this is
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Speaker 5: Chasing Sleep, a production of Ruby Studios from iHeartMedia in
5:19
Speaker 5: partnership with Mattress Firm.
5:22
Speaker 3: On this episode, we're taking the day off to explore
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Speaker 3: sleep and work. I have so many examples of not
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Speaker 3: getting enough sleep on some of the biggest work days
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Speaker 3: of my life, and I want to learn how to
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Speaker 3: fix that.
5:37
Speaker 7: Adam.
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Speaker 4: Do you remember when we were opening on Broadway.
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Speaker 3: I used to count the minutes that I would sleep
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Speaker 3: because Adam and I we made our Broadway debuts together
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Speaker 3: in a musical called Waitress, And it's very important for your.
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Speaker 4: Singing voice to get rest. But it's really.
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Speaker 3: Hard to get rest when your anxiety is through the roof.
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Speaker 5: Because you've got eight days to learn an entire musical
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Speaker 5: and your breast at the same.
6:00
Speaker 3: Time, and you're opening on Broadway and you have a
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Speaker 3: seven month old. So I remember distinctly one of those
6:07
Speaker 3: nights where you have a huge workday.
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Speaker 4: I know so many people listening can relate to this,
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Speaker 4: and you're just.
6:12
Speaker 3: Staring at the clock knowing that you're not getting sleep.
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Speaker 5: I think our guests today are just like us in
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Speaker 5: that they don't think of what they do as work,
6:22
Speaker 5: but they do know a lot about sleep.
6:24
Speaker 3: Sean Greenwood is with us and he's the Grand Poobah
6:28
Speaker 3: yes that's his actual title, and director of pr and
6:32
Speaker 3: Communications for Ben and Jerry's.
6:34
Speaker 4: Who doesn't love ice cream?
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Speaker 3: And who doesn't love somebody that loves both ice cream
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Speaker 3: and sleep?
6:40
Speaker 5: Also joining us doctor Christopher Winter. He has been a
6:43
Speaker 5: leader in the field of sleep medicine for more than
6:45
Speaker 5: twenty five years. A fully Board certified neurologist and double
6:50
Speaker 5: Board certified sleep specialist, doctor Winter advises individuals and organizations
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Speaker 5: on sleep and personal performance. In fact, Chris works with
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Speaker 5: a lot of professor athletes who won his advice on
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Speaker 5: sleep so that they can be at their very best.
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Speaker 5: Welcome to Chasing Sleep.
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Speaker 7: Thank you, Katie, that it's great to be here. Very excited.
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Speaker 7: I've heard ice creams involved.
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Speaker 8: We'll be addressing Maslow's needs of sleep and ice cream today,
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Speaker 8: so stay tuned, folks.
7:16
Speaker 5: Doune in Katie, how am I going to make this
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Speaker 5: podcast any shorter than six hours?
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Speaker 3: There has never been two topics that speak further to
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Speaker 3: my husband.
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Speaker 4: That's it and his heart.
7:28
Speaker 6: I am psyched about today.
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Speaker 4: Chris, let's start with you.
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Speaker 3: What does the research say about employees getting good sleep
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Speaker 3: and how that actually affects productivity?
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Speaker 2: It really runs the gamut.
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Speaker 7: We certainly know that individuals who are involved in shift work,
7:48
Speaker 7: particularly sort of rotating schedules, can really suffer some significant
7:52
Speaker 7: health consequences, both in the short and long term. So
7:55
Speaker 7: what if you work nine to five and have a
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Speaker 7: pleasant work environment and you're consistent with your eating and
8:01
Speaker 7: your schedule, getting some exercise. It can be awesome and
8:05
Speaker 7: probably helpful. If one thing COVID taught us is when
8:07
Speaker 7: you take schedule away from people, it can be really
8:10
Speaker 7: problematic from sleep. So I think that it really can
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Speaker 7: run anywhere along the spectrum, depending on what your unique
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Speaker 7: work situation is.
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Speaker 3: As an actor, sometimes i have a four am call
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Speaker 3: time on a Monday, and I'm up at three, and
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Speaker 3: then as the week goes on, later and later and later.
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Speaker 3: I'm called into work on Fridays maybe at four pm,
8:29
Speaker 3: and I worked till three am.
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Speaker 6: The Hollywood schedule is insane. Yeah, it's not great, especially
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Speaker 6: for the crew.
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Speaker 5: Question is the Center for Disease Control says that thirty
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Speaker 5: five percent of Americans don't regularly get seven good hours
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Speaker 5: of sleep at night.
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Speaker 6: I guess good is the keyword there.
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Speaker 5: Because you can get seven hours, it doesn't necessarily mean
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Speaker 5: that it's been good sleep.
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Speaker 6: But what effect does that have on our workplaces?
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Speaker 7: Chris Well, the short term, you're more irritable during the day,
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Speaker 7: you lack concentration, you make more mental errors, and we
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Speaker 7: know this from tons of just a couple days of
9:01
Speaker 7: limited sleep. You know, three nights of five hours, and
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Speaker 7: you make three times more mental errors than you would
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Speaker 7: without it. When the stats always like to throw out
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Speaker 7: the professional basketball teams after a short period of limited sleep,
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Speaker 7: you're making ten percent less free throws than three pointers.
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Speaker 6: Wow.
9:19
Speaker 2: So if you look at any game that a team loses.
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Speaker 7: Add in ten percent more three pointers and free throws
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Speaker 7: and they probably win the game.
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Speaker 6: Yeah, it's a different.
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Speaker 4: Game, Sean.
9:29
Speaker 3: Speaking of companies that have a great work environment, you
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Speaker 3: have worked for Ben and Jerry's for thirty five plus years.
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Speaker 4: Is this correct?
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Speaker 9: Yeah?
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Speaker 8: Nineteen eighty eight was the beginning, So I've seen a
9:41
Speaker 8: few pints in my day.
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Speaker 6: How big was it in the beginning when you joined
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Speaker 6: there was.
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Speaker 8: Just under one hundred people, and now we're in thirty
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Speaker 8: five countries.
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Speaker 6: Wow.
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Speaker 3: When people think of Ben and Jerry's, we think of fun,
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Speaker 3: We think of creative product names alone, deliciousness, just the vibe.
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Speaker 3: Is the workplace environment actually as fun as it seems
10:02
Speaker 3: from an outside perspective.
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Speaker 8: It's a great place to work. It certainly is a
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Speaker 8: unique business and definitely feel very fortunate right to have
10:10
Speaker 8: happened on It's the other thing is getting in thirty
10:12
Speaker 8: five years ago it wasn't as competitive as it is
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Speaker 8: today that you go all right today, I'd never get
10:17
Speaker 8: hired here. They have standards.
10:21
Speaker 6: Well.
10:22
Speaker 5: Speaking of taking care of your employees, have you done
10:25
Speaker 5: anything to promote over the years health and wellness amongst
10:28
Speaker 5: your employees.
10:29
Speaker 8: Yeah, definitely. So we do have like a free health
10:31
Speaker 8: club workout. Jim right next to me here, So you know,
10:34
Speaker 8: one of the things that we do actually give people
10:36
Speaker 8: is ice cream. So we get three free pints of
10:39
Speaker 8: ice cream a day.
10:40
Speaker 4: Yes, Adam just quit being an actor.
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Speaker 8: He just see Adam, you think now like all right,
10:45
Speaker 8: benefits start weighing that out. But then we want to
10:48
Speaker 8: take care of people also, so we do try to
10:50
Speaker 8: balance out the three free pints a day and make
10:52
Speaker 8: sure people are taking care of themselves and being healthy.
10:55
Speaker 8: And another thing we do here for employee wellness is
10:58
Speaker 8: we have a nap room here headquarters in South Burlington.
11:01
Speaker 8: I'm sitting in there right now. I think you can
11:03
Speaker 8: see that the bed here next to me, and if
11:05
Speaker 8: I can move this around is.
11:06
Speaker 6: Like, oh nice, you're there.
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Speaker 8: I'm right there in the sleep room. So there's a
11:10
Speaker 8: little are.
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Speaker 3: Those Ben and Jerry's sheets and Ben and Jerry's comforter a.
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Speaker 8: That's a ben and Jerry's blanket that's on the top there.
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Speaker 3: It looks so cozy, So Chris, this is big for me.
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Speaker 3: According to a twenty twenty survey by career firm Zippya,
11:27
Speaker 3: thirty three percent of workers admit to napping while working
11:31
Speaker 3: from home. That's a third with so many people that
11:34
Speaker 3: are working from home at least part of the time.
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Speaker 3: What do you think is going on? Do you think
11:39
Speaker 3: maybe that companies should be worried about occasional naps or
11:43
Speaker 3: is it.
11:43
Speaker 4: A good thing.
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Speaker 7: I think that in the past, napping was viewed as
11:47
Speaker 7: being universally weak. A decade ago, we built a place
11:51
Speaker 7: for Pittsburgh Pirates players to sleep, and I remember their
11:55
Speaker 7: one requirement was they didn't want to call it a
11:58
Speaker 7: napping or a sleep room because they said that's sounded lazy.
12:01
Speaker 2: So they were taking.
12:01
Speaker 7: Steps to provide a place for their players to get
12:04
Speaker 7: a little sleep, but they ended up calling it the
12:07
Speaker 7: regeneration room, which I always thought was great. My kid
12:09
Speaker 7: once iime I asked what's going on in the regeneration room?
12:11
Speaker 7: I said, well, if a player gets his arm ripped
12:13
Speaker 7: off sliding into second base, the scientists in there can
12:16
Speaker 7: regenerate an arm, and you believed that.
12:18
Speaker 2: For years, which was great, good, perfect.
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Speaker 7: But I think that more forward thinking employees or employers
12:25
Speaker 7: are looking at napping and saying, look, taking a fifteen
12:29
Speaker 7: minute nap to radically improve your performance in the second
12:33
Speaker 7: half of the day. That's an easy investment. And I'm
12:37
Speaker 7: going to tell you there's nothing better than a fifteen
12:39
Speaker 7: minute little nap or close your eyes in terms of
12:43
Speaker 7: the way you feel in the second half the day.
12:45
Speaker 2: So rather than getting this.
12:46
Speaker 7: Sort of subpar four hours later in the day, if
12:50
Speaker 7: you want to lay down and close your eyes because
12:52
Speaker 7: like you said, you're a parent, you got a newborn
12:54
Speaker 7: at home, or there's something else going on.
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Speaker 2: I don't have a problem with that at all.
12:58
Speaker 7: And I think when you look at Swarts teams, they've
13:00
Speaker 7: really embraced that, and I think a lot of forward
13:03
Speaker 7: thinking companies are installing nap pods and places where their
13:07
Speaker 7: employees can sleep.
13:08
Speaker 2: During the day.
13:08
Speaker 7: So, like Sean, you build a nap room, even if
13:11
Speaker 7: nobody uses it, you're sending a message out to the
13:13
Speaker 7: employees that you've got work to do, but your sleep
13:17
Speaker 7: is really important, and we're going to support that in
13:19
Speaker 7: any way we can, and.
13:21
Speaker 8: It's nice to be able to offer it, right and
13:23
Speaker 8: so so we have this here at our headquarters for people,
13:26
Speaker 8: and I think it's exactly what Chris was saying, Like
13:28
Speaker 8: we've got folks who are new parents that all of
13:30
Speaker 8: a sudden have a newborn and that they're coming in
13:32
Speaker 8: and they have that look right, it's frazzled and hair
13:34
Speaker 8: is kind of messed up, and they're you know, it
13:36
Speaker 8: looks like they watch the Red Sox and Yankees play
13:39
Speaker 8: to the fourteenth inning and they and you talked to
13:42
Speaker 8: them like, yeah, baby was up. I didn't get much
13:44
Speaker 8: sleep to it. And so the idea of going whatever
13:46
Speaker 8: the reason is here to be able to have a
13:48
Speaker 8: spot set up for people to just say, go get there,
13:52
Speaker 8: have some rest, get back on your game, because you
13:54
Speaker 8: can tell right this like the what Chris is saying,
13:57
Speaker 8: it's not rocket science. Like you know, when people are
13:59
Speaker 8: not their best right, right, that's a very easy thing
14:02
Speaker 8: to see when someone's like, I didn't sleep well and
14:04
Speaker 8: you go, yeah, you're coming across that way.
14:06
Speaker 3: Do you notice people feeling better if they've hit the
14:10
Speaker 3: nap room. Can you speak to any of the things
14:13
Speaker 3: Chris is speaking about in terms of your workplace.
14:16
Speaker 8: When you think of efficiencies, like for our manufacturing facilities,
14:21
Speaker 8: they are measuring constantly. They know when our mistakes made.
14:24
Speaker 8: That then leads to downtime, that leads to inefficiencies. Right,
14:27
Speaker 8: and then I think another piece that's interesting. Right, we
14:29
Speaker 8: run our manufacturing facilities here twenty four hours a day.
14:32
Speaker 8: Who's going to last for which shift? And what if
14:34
Speaker 8: you get on the wrong shift? What if you get
14:36
Speaker 8: on the shift that's not where your strength is, all
14:38
Speaker 8: of a sudden you're struggling to make it through the whole,
14:41
Speaker 8: whether it's day or night. So what if somebody gets hurt.
14:43
Speaker 8: We are certainly measuring everything that we can, right, the
14:47
Speaker 8: saying you measure what you treasure. When it comes to
14:49
Speaker 8: business operations, you've got to do that, whether you're trying
14:51
Speaker 8: to cut down on ways, make less mistakes, protect your people.
14:54
Speaker 8: So I think it is really important stuff and to
14:56
Speaker 8: be able to apply that for all of us makes sense.
14:59
Speaker 3: Sean mentioned workplace safety being a concern if employees don't
15:04
Speaker 3: get good sleep.
15:05
Speaker 4: Is that true?
15:06
Speaker 7: Oh, one hundred percent. It's not only workplace safety. I
15:09
Speaker 7: mean so many more mistakes, accidents, there's so many high
15:13
Speaker 7: profile Three Mile Island, the Exxon Valdis, and when you
15:18
Speaker 7: go back and read the reports of these accidents, there's
15:21
Speaker 7: always sleep deprivation involved and really really bad decision making
15:26
Speaker 7: that seemed great at the time. I mean, this is
15:28
Speaker 7: a very, very difficult thing to get around. And even
15:31
Speaker 7: though it's not a workplace accident, I'm sure Sean's very
15:34
Speaker 7: aware of the fact that individuals who are not sleeping
15:37
Speaker 7: well are less healthy. Then you start looking at the
15:41
Speaker 7: long term effects, it's life shortening. And I don't think
15:44
Speaker 7: that's a pretty radical statement, right. It's considered a class
15:47
Speaker 7: to a carcinogen, particularly with breast cancer and women and
15:50
Speaker 7: prostate cancer and men. So they're missing more work, they're
15:54
Speaker 7: more sick, they're costing insurance is more like the health
15:57
Speaker 7: consequences just keep on giving when it comes to short
16:00
Speaker 7: changing your sleep. And believe me, I see plenty of
16:03
Speaker 7: people who say, look as long as I get five,
16:05
Speaker 7: I'm good. And these are people that are good until
16:08
Speaker 7: they die at fifty five. Everybody's standing around the funeral
16:10
Speaker 7: reception and can't figure out, Man, he was so active
16:13
Speaker 7: and he did triathlons and he was just so healthy. Yes,
16:17
Speaker 7: but he was rotting on the inside because he was
16:20
Speaker 7: always limiting the amount of.
16:21
Speaker 2: Sleep that he needs to get.
16:22
Speaker 7: So it's a devastating process, but it's a slow one.
16:26
Speaker 2: It's like rust.
16:27
Speaker 7: So you know, these smart gm the smart coaches, the
16:31
Speaker 7: smart CEOs always going to invest in sleep because they're
16:34
Speaker 7: always going to get that money back.
16:35
Speaker 3: And then some definitely it's an investment in your people.
16:39
Speaker 3: And come on, it's like, what's more important than that?
16:42
Speaker 3: So Sean, tell me a little more about the nap
16:45
Speaker 3: room there of Ben and Jerry's. Do the employees there
16:47
Speaker 3: ever worry about whether or not they should use it?
16:50
Speaker 4: Do you have any rules in place?
16:51
Speaker 9: Yeah?
16:52
Speaker 8: Right, because I think people get concerned we can't do this,
16:54
Speaker 8: And I think what we feel like is to trust
16:57
Speaker 8: your people. We're not watching the clock for them. Trust
17:00
Speaker 8: for employees that they're getting their stuff done and when
17:03
Speaker 8: they say, hey, I need to go recharge, this is
17:05
Speaker 8: their own time, and then we trust that judgment. So
17:07
Speaker 8: I think, you know, the only rule really is basically
17:11
Speaker 8: first come, first served. So when once people get to
17:13
Speaker 8: the nap room, they close it up, put the sign
17:15
Speaker 8: out saying I'm in here using it. We try to
17:17
Speaker 8: ask people limits about a half an hour.
17:19
Speaker 7: Yeah, the naps. The naps a snack, not a meal. Yeah,
17:22
Speaker 7: so yeah, thirty minutes. That's a great limit.
17:24
Speaker 8: I think that feels like that's the sweet spot for us,
17:27
Speaker 8: and so we try to encourage fans of napping at
17:29
Speaker 8: work who are working for us to say, get in
17:31
Speaker 8: here and find your spot when you need to, just
17:34
Speaker 8: one at a time. That's the rule. Only one napera.
17:36
Speaker 6: One ever dome.
17:38
Speaker 4: Oh that's good.
17:39
Speaker 5: This has been a great conversation and we're going to
17:41
Speaker 5: pick it up soon more Chasing Sleep in a.
17:43
Speaker 3: Moment, Welcome back to Chasing Sleep. We're talking about sleep
17:52
Speaker 3: and work with our guests Sean Greenwood from Ben and
17:55
Speaker 3: Jerry's and sleep specialist doctor Chris Winter.
18:00
Speaker 5: When you get hired as a sleep coach, is that
18:03
Speaker 5: what you would call yourself when you were working with athletes?
18:05
Speaker 7: That's sort of offending every coach that I've ever worked with,
18:07
Speaker 7: because God knows, you don't mean like your pick and
18:10
Speaker 7: roll was terrible.
18:11
Speaker 6: The players aren't calling you coach in the hallways of that.
18:14
Speaker 2: Do let me take over this practice here real quick.
18:16
Speaker 5: When you get hired for something like that, let's say,
18:17
Speaker 5: with the professional athletes. What is it that you typically
18:20
Speaker 5: do for them to get started with fixing their sleep schedule.
18:24
Speaker 7: The whole reason I started work with athletes is completely accidental.
18:26
Speaker 7: I was looking at it as a research project, and
18:29
Speaker 7: one day in two thousand and seven, the San Francisco
18:32
Speaker 7: Giants called and they said, we have a lot of
18:34
Speaker 7: trouble with our travel and our scheduling.
18:36
Speaker 2: Can you help us.
18:36
Speaker 7: I'm like, sure, but understand what you're getting. I have
18:40
Speaker 7: no experience doing this at all. We started working together
18:43
Speaker 7: and they won three World Series and span five years.
18:46
Speaker 2: I mean, if you.
18:46
Speaker 7: Look in that first World Series, just by being smart
18:49
Speaker 7: about the way we traveled them during their I think
18:52
Speaker 7: that was against the Texas Rangers, if I recall, they
18:55
Speaker 7: annihilated them because they really paid attention. They had their manager, Bocie,
19:00
Speaker 7: was really into this kind of stuff.
19:03
Speaker 2: First thing is there's sort of a.
19:04
Speaker 7: Micro and a macro thing happening. The micro is every player,
19:08
Speaker 7: just like every human on this earth, has got a
19:10
Speaker 7: sleep story to tell. You've got any sleep problem you
19:13
Speaker 7: can imagine, I mean feeling like you get nervous before
19:16
Speaker 7: you pitch, and just feeling like you don't sleep well.
19:18
Speaker 2: So there's all kinds of things. So that's the micro.
19:21
Speaker 7: The macro is how does the team sort of scheduling
19:24
Speaker 7: itself as they travel. The athletic trainers and the strength
19:29
Speaker 7: and conditioning coaches and the they're there hours before the
19:32
Speaker 7: players get there and hours after. So the organization is
19:36
Speaker 7: trying to figure out how can we support the sleep
19:38
Speaker 7: of our entire move towards a world series ring and
19:42
Speaker 7: so that it's really just about culture.
19:44
Speaker 5: Sure, Chris, can I just throw in this? Could you
19:47
Speaker 5: not work with the New York Giants? Just throwing that out.
19:51
Speaker 2: There, Okay, I do not work for the New York
19:53
Speaker 2: Giants at this time.
19:54
Speaker 6: Okay, good, let's just leave it that way.
19:56
Speaker 7: That's a podcast episode right there. So picking the time
20:00
Speaker 7: when we're most able to be productive as an actor,
20:04
Speaker 7: as an ice cream manufacturer, as an athlete, as a
20:07
Speaker 7: school teacher, whatever you do is everything.
20:09
Speaker 4: That's so interesting.
20:10
Speaker 3: Whenever I get a call back, whenever I have like
20:12
Speaker 3: a chemistry read for a big job that I'm up
20:15
Speaker 3: for and it's like that's going to be at six pm,
20:17
Speaker 3: I'm like, no, you know. And whenever they're like your
20:22
Speaker 3: audition is at eleven thirty or like, you know, ten
20:24
Speaker 3: thirty am.
20:25
Speaker 4: I'm like, oh, I'm going to be peak.
20:26
Speaker 3: I'm going to be like have up and all my
20:28
Speaker 3: cylinders firing and just really in the zone.
20:31
Speaker 6: Yeah.
20:32
Speaker 2: Famous scientists had this great quotation.
20:34
Speaker 7: It was something like, for everything we do, our bodies
20:37
Speaker 7: have a peak in a troth.
20:39
Speaker 2: So there is a perfect time for Katie to read
20:42
Speaker 2: for the.
20:42
Speaker 6: Part, John, Are you a morning person or night person?
20:44
Speaker 8: Yeah, I'm a morning guy, but I will you know,
20:47
Speaker 8: I still go I hate sit in front of Chris
20:49
Speaker 8: from one of those guys like, oh I got five
20:51
Speaker 8: I can I'll manage tomorrow. You know, It'll be like
20:53
Speaker 8: twelve thirty at night when stuff is winding down, and
20:56
Speaker 8: then five thirty six I'm up and going right, it's
20:59
Speaker 8: rust from the inside.
21:00
Speaker 3: Wait, it's okay, So you're a morning person, but your
21:03
Speaker 3: lax on, like, whoops, I only got five hours of sleep.
21:06
Speaker 4: Do you notice yourself how.
21:09
Speaker 3: Important that good sleep is before you have a big
21:12
Speaker 3: meeting or have to make important decisions.
21:14
Speaker 6: Yeah, I think.
21:15
Speaker 8: I mean, i'd say for the company, we definitely have
21:17
Speaker 8: that feeling like people seem to be so much more
21:20
Speaker 8: creative when they're rested and when you're trying to be
21:23
Speaker 8: innovative around that, and people are not rested. I think
21:26
Speaker 8: it's very much. That's pretty clear. And then personally, I
21:29
Speaker 8: think feel the same way. And for me, a lot
21:31
Speaker 8: of times, it feels like it's not that it wasn't
21:33
Speaker 8: trying to get good sleep. It might be like you
21:36
Speaker 8: didn't make it all the way through. It feels like
21:38
Speaker 8: that was interrupted. It just wasn't as effective right as
21:42
Speaker 8: being able to put your head down and be done
21:44
Speaker 8: all in a run.
21:45
Speaker 5: Let's talk about sleep schedules. How important, Chris, is a
21:48
Speaker 5: schedule for sleeping? How do you kind of go about
21:51
Speaker 5: making one?
21:52
Speaker 7: I think it's important because a brain loves a schedule.
21:56
Speaker 7: So I'm a neurologist. That's sort of my background is
21:58
Speaker 7: I'm a brain doctor. And when you think about the body,
22:02
Speaker 7: everything the body does, making red blood cells, digesting something,
22:06
Speaker 7: eating a pretzel. I mean, everything that's happening in your
22:09
Speaker 7: body is scheduled. There's nothing accidental about anything. All these
22:14
Speaker 7: things are happening kind of behind the scenes. But sleep,
22:17
Speaker 7: when you went to bed and when you woke up,
22:20
Speaker 7: is a little window we get into our circadian rhythm.
22:23
Speaker 7: And so one of the things that we can do
22:26
Speaker 7: to really regulate that rhythm is to sleep on a schedule,
22:30
Speaker 7: eat on a schedule. There was a great study where
22:32
Speaker 7: I think they gave somebody a candy bar, but we
22:34
Speaker 7: could substitute a pint of ice cream, Chubby Hobby, and
22:36
Speaker 7: if you gave it to the same person at the
22:38
Speaker 7: same time every day, versus we just give it to
22:41
Speaker 7: them at random times, there's a massive metabolic consequence for
22:45
Speaker 7: the random pint eaters that you don't see in the
22:48
Speaker 7: people who eat their pint every day at three o'clock
22:50
Speaker 7: in the afternoon, because the body knows it's coming. So
22:53
Speaker 7: when we create a sleep schedule, we're automatically creating a
22:57
Speaker 7: schedule of the same wake time every day, probably influencing
23:01
Speaker 7: when we have breakfast. So that first part of the
23:04
Speaker 7: day is really important for setting the tone for the
23:08
Speaker 7: next twenty four hours. So I'm not here to judge
23:12
Speaker 7: any schedule, but the less random we can make it
23:16
Speaker 7: the better in terms of when you look at all
23:18
Speaker 7: the health consequences of things like shift work, it's not
23:21
Speaker 7: the shift work, it's the randomness of the schedule. Okay,
23:24
Speaker 7: it's three am, what are you doing for two weeks?
23:28
Speaker 7: I'm on the line for another two weeks, I'm sound
23:31
Speaker 7: asleep in bed. It's like being on a jet that
23:35
Speaker 7: is literally flying around the world continuously. That's what your
23:39
Speaker 7: body is experiencing. So as much as we can, we
23:42
Speaker 7: want to eliminate that as much as possible.
23:44
Speaker 5: I also wanted to talk about real quick about competitiveness
23:47
Speaker 5: and motivation.
23:48
Speaker 6: How do sleep factor into that.
23:50
Speaker 7: Sleep's huge when it comes to motivation, and in fact,
23:53
Speaker 7: when you look at young people, that's a big tip off.
23:57
Speaker 7: Your body needs sleep like it needs oxygen, food, and water.
24:01
Speaker 7: So if it's not getting it, your body doesn't care
24:03
Speaker 7: about your job, or your family, or your hobby or
24:06
Speaker 7: your pretzel business, because all it really wants to do
24:09
Speaker 7: is sleep. So once that's satisfied, it can now go
24:13
Speaker 7: to that second tier of motivations. But we've got to
24:16
Speaker 7: satisfy this primary need before we can move on to
24:19
Speaker 7: do other things in our life. And that's good, that's survival.
24:22
Speaker 3: If you're able to schedule your sleep and get on
24:26
Speaker 3: a routine. Have you noticed that athletes and how their
24:32
Speaker 3: competitive nature and how they can succeed. Does that go
24:35
Speaker 3: up and does that translate for anyone who may be
24:38
Speaker 3: trying to be more productive or maybe trying to better
24:40
Speaker 3: themselves at work, get ahead, get that promotion, get that gig.
24:45
Speaker 7: Absolutely, I don't think there's any argument. That was a
24:47
Speaker 7: big thing with the Phillies last year when they were
24:49
Speaker 7: in the World Series, like should we stay over and
24:52
Speaker 7: sleep or should we get out of town quickly and
24:54
Speaker 7: get back to Philly, and really thinking about sleep as
24:56
Speaker 7: a modifiable variable towards better performance and whatever we do.
25:00
Speaker 7: I'm not a huge sports fan, but I like the
25:02
Speaker 7: idea of let's fix the sleep in this unit, and
25:06
Speaker 7: then we can look at all the statistics that are
25:09
Speaker 7: being kept about them and see if they improve.
25:11
Speaker 2: So it's like a big laboratory.
25:12
Speaker 5: Oh that's really interesting that to work with people who
25:14
Speaker 5: are constantly and publicly.
25:17
Speaker 2: Measured, absolutely measured.
25:19
Speaker 7: Yes, we can easily show that if you're more of
25:22
Speaker 7: a night out like you, you're the guy that I
25:25
Speaker 7: want to come in in the eighth inning on that
25:27
Speaker 7: West Coast game because it's actually two am. Oh, you're
25:31
Speaker 7: the picture that I want because you're a night out.
25:34
Speaker 7: Why would I want the morning person coming in You've
25:36
Speaker 7: already kind of gone to sleep in your brain.
25:38
Speaker 6: I've never thought about that.
25:39
Speaker 2: So those are the easy things to show.
25:41
Speaker 3: Wow, this is so fascinating. Can you talk Chris before
25:45
Speaker 3: we go? Have you noticed a big difference with everyone
25:48
Speaker 3: working from home since COVID and for example, a lot
25:52
Speaker 3: of people having their office in their bedroom. Let's say,
25:56
Speaker 3: can you talk to.
25:57
Speaker 7: This yes, I think that is a real double edged
26:02
Speaker 7: sword there. For the individuals who are sleep deprived and
26:06
Speaker 7: spending an hour and fifteen minutes commuting each way, it's
26:10
Speaker 7: been a godsend to them, sure, because the commuting was
26:15
Speaker 7: something that was an obstacle to getting the right amount
26:17
Speaker 7: of sleep.
26:17
Speaker 2: The darker side is the lack of.
26:22
Speaker 7: Sort of body movement and the ability to sleep whenever
26:26
Speaker 7: you want to now, So now I don't have to
26:28
Speaker 7: be in the office, I could just sleep in. I
26:31
Speaker 7: think when you start to lose what we call our
26:33
Speaker 7: zeitgibbers or time cues. When do you eat, where do
26:37
Speaker 7: you eat, where you getting sunlight from, all the things
26:40
Speaker 7: that let you know you're in a different place and
26:43
Speaker 7: time during the day. As you start to lose those,
26:45
Speaker 7: sleep can become extremely deteriorative. You can do it, you
26:50
Speaker 7: just have to be smart about how you structure your
26:53
Speaker 7: day in a way that's the healthiest.
26:55
Speaker 5: Sean, are you guys at Bena, Jerry's working from home
26:58
Speaker 5: now more often?
26:59
Speaker 6: Or are you in the office more.
27:01
Speaker 8: At the beginning of the pandemic, we were full everyone
27:04
Speaker 8: at home and over the last I think probably since
27:06
Speaker 8: a year ago in November, so probably eighteen months or so,
27:09
Speaker 8: we've been office reopened but still working in a hybrid model.
27:13
Speaker 5: For you working from home, were you getting more sleep
27:16
Speaker 5: or did it sort of infiltrate the work, infiltrate your.
27:21
Speaker 6: Bedroom in your home, and all of a sudden you're
27:22
Speaker 6: getting lesslie?
27:23
Speaker 8: Yeah, I think the ladder right right. I think I've
27:25
Speaker 8: found like, all of a sudden, you usually when you're
27:27
Speaker 8: at the office, you would say, oh, it's hitting like
27:29
Speaker 8: five six o'clock, I want to wind up and head
27:31
Speaker 8: home and have dinner with the family. And at home,
27:35
Speaker 8: I was in our attic, made my office space, and
27:38
Speaker 8: there'd be so many nights where you just be sitting there,
27:40
Speaker 8: working away, working away, working away, and all of a sudden,
27:42
Speaker 8: it's seven pm and you're like, there was just no
27:44
Speaker 8: sense of time. And I think all of a sudden,
27:46
Speaker 8: having work at home full time, it was just really
27:49
Speaker 8: easy to kind of keep that going.
27:51
Speaker 5: Sean and Chris, thank you both so much for your
27:54
Speaker 5: time and your expertise. Bad for talking to us about
27:58
Speaker 5: ice cream man sleep, and for not working with the
28:00
Speaker 5: New York Giants.
28:02
Speaker 3: I have to say too, thank you both so much
28:04
Speaker 3: for coming on Chasing Sleep today.
28:06
Speaker 4: Thank you for coming on.
28:07
Speaker 2: Yeah, thanks for having me.
28:10
Speaker 3: I mean, I've never felt like I could use the
28:14
Speaker 3: biggest bowl of ice cream and a.
28:16
Speaker 4: Nap, I know.
28:18
Speaker 6: I mean, how great did that sound? Right now?
28:21
Speaker 5: I got to get to Vermont and visit that factory.
28:23
Speaker 5: That's one thing.
28:24
Speaker 3: It's a productive workplace, which is my happy place, A
28:28
Speaker 3: workplace environment that involves a gym in encouraging wellness, environment
28:34
Speaker 3: with good sleep, a nap room. I've never felt more
28:40
Speaker 3: supported in my trailer nap in my life.
28:43
Speaker 6: Yes, and I don't judge you for it either.
28:45
Speaker 3: You remember, in our last episode on sleep and creativity,
28:47
Speaker 3: we learned that a short nap in the middle of
28:49
Speaker 3: the day really helps with memory consolidation and can really
28:53
Speaker 3: boost not only your creativity but your productivity. And it
28:56
Speaker 3: sounds like more companies are waking up to that fact.
28:59
Speaker 3: You know, everyone listening. I am not a sports fan.
29:02
Speaker 3: I don't care about sports, but I found so many
29:05
Speaker 3: of the things that Chris talked about even when talking
29:08
Speaker 3: about sports were so easily comparable to a common job
29:12
Speaker 3: that it all still applies. It's like whether you have
29:14
Speaker 3: a big game or a big meeting, that sleep is
29:18
Speaker 3: so important. Which brings me to my next point, which
29:21
Speaker 3: is my friends who say five hours a night is
29:24
Speaker 3: all I need.
29:25
Speaker 5: It's not a good thing to say five hours is
29:27
Speaker 5: all I need.
29:28
Speaker 2: Yeah.
29:29
Speaker 5: In fact, you know, let's not listening to your body's
29:32
Speaker 5: cues or to nature's cues to just be four five
29:34
Speaker 5: hours a night.
29:35
Speaker 3: And like Chris said, it's you might not see it
29:38
Speaker 3: like a rust inside, and the amount of sleep you
29:42
Speaker 3: are getting is affecting your decision making and your day
29:45
Speaker 3: to day and your health.
29:47
Speaker 5: I also felt inspired that fifteen minutes is enough. I
29:50
Speaker 5: always think like, I can't nap. I don't have an
29:53
Speaker 5: hour and a half in the middle of the day
29:54
Speaker 5: to just like shut it down, you know, But it
29:56
Speaker 5: doesn't have to be an hour and a half. It
29:58
Speaker 5: could be you could just pop into that bend in
30:00
Speaker 5: Jerry's nap room, go to bed fifteen minutes, and you
30:02
Speaker 5: wake up refreshed.
30:03
Speaker 3: How about that Ben and Jerry's nap room. I feel
30:06
Speaker 3: like it was so cozy. The Ben and Jerry's blanket
30:09
Speaker 3: is divine.
30:10
Speaker 5: And I think whether you're talking about being at Ben
30:12
Speaker 5: and Jerry's or working with big sports teams, all these
30:15
Speaker 5: things appy.
30:16
Speaker 3: Yeah, And if you're an employer and you have employees,
30:19
Speaker 3: I kept thinking about Adam, like you with all your.
30:22
Speaker 4: Pretzel employees driving around.
30:24
Speaker 3: Making sure like, oh we got rest, like someone who
30:27
Speaker 3: did a really hard shift the day before that might
30:29
Speaker 3: have ended really late, really.
30:30
Speaker 6: Shouldn't be doing the next morning.
30:32
Speaker 4: And I just need to schedule all my auditions for
30:34
Speaker 4: the morning.
30:35
Speaker 5: I mean, you really should, you really should. I wonder
30:38
Speaker 5: if there's a Broadway that does shows at eight am.
30:40
Speaker 4: Oh, I used to love the matinee.
30:42
Speaker 6: Ah, you'd have seven Tony's at this point.
30:45
Speaker 4: Obviously. Who knew work and sleep they really go together.
30:50
Speaker 6: I did.
30:50
Speaker 5: I've always known that. I've just always waited for my
30:53
Speaker 5: bosses to catch up.
30:55
Speaker 3: Oh, we have another good topic next week. According to
30:58
Speaker 3: Nielsen IQ, American spend over a billion dollars a year
31:01
Speaker 3: on melatonin alone. And that's just one of the sleep
31:05
Speaker 3: supplements on the market.
31:06
Speaker 6: Really, I don't even know what the other sleep supplements are.
31:09
Speaker 3: Oh, there's like magnesium which you can take in pill form.
31:12
Speaker 3: There's also like camameal tea, or there's tons of supplemental
31:18
Speaker 3: things that people do and use in order to get
31:20
Speaker 3: a better night's sleep. And we're talking about something they
31:24
Speaker 3: call the holistic health triangle, which is actually nutrition, fitness,
31:30
Speaker 3: and quality sleep.
31:32
Speaker 6: I got one of those.
31:34
Speaker 3: I can't wait for this episode and we would love
31:36
Speaker 3: to know what you think of this episode, So please
31:39
Speaker 3: give us a rating and review on your favorite podcast
31:41
Speaker 3: app we take them to heart or hit us.
31:44
Speaker 5: Up on our socials. I'm on Instagram at Shabby.
31:47
Speaker 4: Shaps and I'm at k t Q Low's on the ground.
31:50
Speaker 5: And don't forget to follow or subscribe for future.
31:53
Speaker 3: Episodes until next time. Hoping you're living your best while
31:57
Speaker 3: sleeping your best.
31:58
Speaker 5: Chasing Sleep is a production of Ubi Studios from iHeartMedia
32:02
Speaker 5: in partnership with Mattress Firm.
32:03
Speaker 6: Our executive producer is Molly Sosha.
32:05
Speaker 3: This show was written and produced by Sound That Brands,
32:09
Speaker 3: Dave be Sing, Jason Jackson, and Michelle Rice.
32:12
Speaker 5: Chasing Sleep is hosted by Katie Lowe's and Adam Shapiro.
32:15
Speaker 4: That's us.
32:16
Speaker 3: Thank you to our partners at Mattress Firm.
32:25
Speaker 9: Please find a comfortable seated position. If cross legged doesn't
32:30
Speaker 9: feel comfortable for you, find another way to relax. Allow
32:35
Speaker 9: your eyes to jelly close. Let the eyeballs sink deeper
32:41
Speaker 9: into the eye sockets. Feel the space behind the eyes
32:47
Speaker 9: relax since the space between the eyes, the third eye
32:54
Speaker 9: center and point of intuition, expand with relaxation. Allow your
33:02
Speaker 9: jaw muscle to soften, Perhaps the teeth slightly part to
33:08
Speaker 9: facilitate this. Sense tension releasing out of your face. The
33:17
Speaker 9: forehead is smooth and relaxed. The scalp releases the ears relax.
33:26
Speaker 9: Feel relaxation traveled down your throat, and imagine someone placing
33:31
Speaker 9: their hands softly on your shoulders, encouraging them to relax
33:36
Speaker 9: down away from the ears. Allow your collar bones to
33:42
Speaker 9: spread wider across your chest, creating a feeling of spaciousness
33:48
Speaker 9: and ease in the heart. Allow your belly to be
33:55
Speaker 9: completely soft as you breathe, feeling it inflate with inhale
34:01
Speaker 9: and deflate with the exhale. Allow the hips to be heavy,
34:10
Speaker 9: the legs completely relaxed. Feel gravity support your weight. Bring
34:20
Speaker 9: your awareness to your sitting bones, feeling them plug into
34:23
Speaker 9: the earth. Imagine cords of energy traveling from your sitting
34:32
Speaker 9: bones deep down into the earth, creating an anchor. From
34:43
Speaker 9: that anchor, feel the sense of rootedness and support. Allow
34:50
Speaker 9: your spine to grow taller. Sense the clear channel from
34:57
Speaker 9: earth to sky through the centerline your body. Bring your
35:03
Speaker 9: awareness to your breath. With each breath in, you grow taller,
35:08
Speaker 9: lifting the crown of your head towards the sky. With
35:13
Speaker 9: each breath out, your shoulders released down away from the ears,
35:18
Speaker 9: and your body settles more deeply towards the earth. Breathe
35:25
Speaker 9: in through the nose, filling first your belly, then your
35:29
Speaker 9: rib cage, and then your chest, and then let it
35:33
Speaker 9: all spill out. Exhaling through the nose, emptying the chest,
35:38
Speaker 9: then the rib cage, and then the belly. Continue to
35:43
Speaker 9: repeat the cycle of bread. Allow the breath to create
35:48
Speaker 9: space throughout your entire body with each in hand, and
35:54
Speaker 9: release tension and soften with every accent, clearing, releasing and
36:03
Speaker 9: letting go of whatever is not serving you. Bring your
36:13
Speaker 9: awareness to your heart, visualizing your heart beating in your chest.
36:21
Speaker 9: Feel the space in front of the heart and back
36:25
Speaker 9: of the heart, and surrounding the sides of the heart.
36:31
Speaker 9: As you breathe in, draw energy up from the earth
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Speaker 9: and send it directly to your heart. Visualize this energy
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Speaker 9: as a vibrant, bright light, filling the heart and stimulating
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Speaker 9: each and every cell within your heart. Notice how you
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Speaker 9: feel as you breathe vibrant light into your heart space.
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Speaker 9: The hearts swell with beautiful light, and as you exhale
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Speaker 9: sends the light expand out of the heart, beginning to
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Speaker 9: surround the space in front, in back, and on the
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Speaker 9: surrounding sides of the heart. Feel the light travel through
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Speaker 9: your veins, down into your arms, hands, fingers. Feel the
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Speaker 9: light spread down into the belly, hips, legs, feet, and toes.
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Speaker 9: Allow this beautiful vibrant light to course through your veins,
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Speaker 9: activating each and every cell in your body, creating a
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Speaker 9: higher frequency, more aliveness, and more magnetism. With each breath,
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Speaker 9: your entire body tingling with the sensation of light filtered
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Speaker 9: through your heart energy. Take a moment to feel yourself
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Speaker 9: lit from within. Now allow anything that you're grateful for
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Speaker 9: in your present reality to come to the forefront of
38:30
Speaker 9: your mind. Feel the sensation of deep, deep gratitude in
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Speaker 9: your heart. Gratitude for the experience of being alive and
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Speaker 9: into your body of being able to move and interact
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Speaker 9: with the world's gratitude for being able to love and
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Speaker 9: connect with others, to experience pleasure through your senses, and
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Speaker 9: whatever you are specifically grateful for in this moment. Come
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Speaker 9: up with at least three to five things that you
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Speaker 9: appreciate in your life and feel how calling these things
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Speaker 9: are people to mind activates your heart space. Honor why
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Speaker 9: you are grateful for them. Now call to mind one
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Speaker 9: person in particular that you are grateful for in this moment,
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Speaker 9: someone who's essence cannot help but bring you joy or
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Speaker 9: put a smile on your face. Allow the love and
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Speaker 9: appreciation for this person to open your heart even more,
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Speaker 9: making your heart smile with gratitude for their existence. Allow
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Speaker 9: the vibration of gratitude and love to fill up your
40:46
Speaker 9: heart space, magnifying that light, making it even brighter, even bigger.
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Speaker 9: As you breathe, feel the energy in your heart flowing
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Speaker 9: through your veins throughout your body into each and every cell.
41:16
Speaker 9: As you breathe here, begin to notice how your energy
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Speaker 9: is now vibrating at a higher frequency. Your cells are
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Speaker 9: turned on, your heart space is open, and the energetic
41:30
Speaker 9: field around you has expanded. Visualize the light within you
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Speaker 9: beginning to transcend beyond your physical form into that space
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Speaker 9: around you. Sense yourself sending out this beautiful, vibrant light
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Speaker 9: into the room you're in, beyond your home, and into
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Speaker 9: the world. Visualize your energy traveling down into the earth,
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Speaker 9: up into the sky, and into space, into the lakes
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Speaker 9: and oceans and mountains, connecting with and magnetizing all frequencies
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Speaker 9: that match yours the frequency of love, gratitude, abundance, prosperity,
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Speaker 9: and limitless potential. Allow yourself to plug into this high
42:47
Speaker 9: vibration state where you have everything that you could ever
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Speaker 9: need with infinite resources available to you. Feel completely supported
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Speaker 9: by the universe, tapped into source energy, where anything is possible,
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Speaker 9: and you can transcend time, space and form, creating anything
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Speaker 9: that you choose. Allow yourself to stay as long as
43:45
Speaker 9: you'd like, acknowledging the light and love that you have
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Speaker 9: activated within yourself. When you're ready to come out, begin
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Speaker 9: to deepen your breath, wiggling your fingers and toes, bringing
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Speaker 9: movement back into the body. Allow the edges of your
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Speaker 9: mouth to turn up into the shape of a smile,
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Speaker 9: and choose to continue your day from this space of
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Speaker 9: deep gratitude, opening up the gateway to your dream reality