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Night Time Non-Negotiables, TikTok Sleep Scams & Our Lemme Sleep Review · Two Broke Chicks

0:00
Speaker 1: This podcast is recorded on gadigal Land Always was, Always
0:03
Speaker 1: will be, Aboriginal Land, Hayticks, I'm Out and this is
0:14
Speaker 1: two broad Chicks, the show that shares life lessons and
0:17
Speaker 1: tips to help make you rich in life. And in
0:22
Speaker 1: today's episode, we are talking nighttime non negotiables and how
0:27
Speaker 1: to enter your sleepy girl era and get your energy
0:30
Speaker 1: back because when you get older, sleep gets harder and
0:34
Speaker 1: we're going to get into it. But it's also how
0:37
Speaker 1: your sleep has become monetized. And what is the scams,
0:44
Speaker 1: the sleepy girl scams that they're saying, no, buy this
0:48
Speaker 1: and you'll actually go to fucking bed, yeah, Or what
0:51
Speaker 1: are the things that actually work that you don't need
0:53
Speaker 1: to be spending your money on to go the fuck
0:56
Speaker 1: to bed. So there's gonna be a little bit of love.
0:59
Speaker 1: Maybe we'll be saying this until mirror.
1:02
Speaker 2: I think we will be.
1:03
Speaker 1: We always are, We always are. These are like therapy
1:06
Speaker 1: sessions for ourselves as well. Honestly, I wouldn't say I'm
1:10
Speaker 1: a good sleeper, but I think it comes down to
1:13
Speaker 1: one main thing in my life, which love him. But
1:19
Speaker 1: women sleep worse when next to a partner, men sleep better. Wow. Yeah,
1:24
Speaker 1: so there was actually a study that came out. I
1:28
Speaker 1: saved it to share on this episode. So studies show
1:32
Speaker 1: that men tend to sleep better when sharing a bed
1:35
Speaker 1: with a partner, while women's sleep quality often gets worse.
1:39
Speaker 1: Researchers from the Journal of Social and Personal Relationships found
1:43
Speaker 1: that women experience more fragmented sleep, take longer to reach
1:47
Speaker 1: a deep sleep, and are more likely to wake up
1:49
Speaker 1: during the night when co sleeping. And this is because
1:52
Speaker 1: women are often unconsciously emotionally monitoring the space, responding to movement,
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Speaker 1: temperature changes, snoring, and even shifts in their partners breathing
2:01
Speaker 1: on mood, and this night shift mode is especially common
2:06
Speaker 1: among women socialized to be caretakers. Meanwhile, men tend to
2:10
Speaker 1: report lower cortisol levels and improve sleep quality when a
2:14
Speaker 1: partner is nearby, gaining a sense of safety or comfort
2:17
Speaker 1: from the closeness. And I'm like, yeah, that checks out.
2:21
Speaker 1: I know you probably don't relate to this. I know you.
2:23
Speaker 3: I can't sleep, I can't sleep unless well not true,
2:27
Speaker 3: but I find it much harder to fall asleep if
2:29
Speaker 3: Chris isn't in the bed, and I'll be like tossing
2:32
Speaker 3: and turning for sometimes hours and then he'll come to
2:36
Speaker 3: bed and I.
2:36
Speaker 1: Fall asleep straight away. See if I feel mean saying this,
2:40
Speaker 1: because like, I'm not going to kick him out.
2:42
Speaker 2: No, but studies show that you're not alone.
2:44
Speaker 1: But I sleep so much fucking better if Rob's away
2:49
Speaker 1: for the week. I miss him when I'm awake. Yeah,
2:52
Speaker 1: but when I'm asleep, I'm having great time. But before
2:55
Speaker 1: we get into the rest of our twitty jack, what
2:57
Speaker 1: is your obsession of the week.
3:00
Speaker 3: My obsession of the week is a book to add
3:03
Speaker 3: to your reading list. I like this and it's Person
3:07
Speaker 3: in Progress by Jemma Spik about best Friends, friend of
3:12
Speaker 3: the Show. If you're a longtime listener of Two Broke Chicks,
3:15
Speaker 3: you've probably heard jem on the pot a few times.
3:19
Speaker 1: And also she is.
3:20
Speaker 3: An incredible podcast host in her own right. You've probably
3:23
Speaker 3: seen her podcast The Psychology of Your Twenties everywhere.
3:27
Speaker 2: She's absolutely killing it. And she just released her.
3:30
Speaker 3: Debut book, And if you are in your twenty years
3:33
Speaker 3: or even beyond, I think because I'm in my thirties
3:35
Speaker 3: and I've gotten a lot of lessons from this book already.
3:39
Speaker 3: This is an incredible book to read because she tackles
3:43
Speaker 3: all things about navigating your twenties from relationships and friendship
3:47
Speaker 3: to self identity, career, ties with your family, and how
3:51
Speaker 3: that can impact your psychology, and it's an incredible read.
3:55
Speaker 1: She also goes into the science behind the quarter life
3:58
Speaker 1: crisis and how to figure out what the fuck you
4:00
Speaker 1: want to do with your life when you're only at
4:01
Speaker 1: the start of your life, which relatable.
4:04
Speaker 2: Honestly, I like that.
4:06
Speaker 1: I like that one. I like that. Okay, my obsession
4:09
Speaker 1: over the week, which I was like, damn, there's some
4:11
Speaker 1: good shit. That's some nice, little sparkly shit to put
4:14
Speaker 1: in your brain because kind of on that note, is
4:17
Speaker 1: so often in our mid twenties, late twenties, early thirties
4:22
Speaker 1: and keep counting right, we think it's too late. Like
4:27
Speaker 1: we will either go to UNI and will be mid
4:30
Speaker 1: course and we'll be like, I don't actually want to
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Speaker 1: study this, be like, do you know what accounting not
4:35
Speaker 1: for me? I want to go be a gardener whatever
4:38
Speaker 1: it is. Like, we often think that once we hit
4:42
Speaker 1: our late twenties or our thirties, it's like, well, that's
4:44
Speaker 1: what we picked, this is what we end up with.
4:46
Speaker 1: That's the cards we've got delt and we've got to
4:49
Speaker 1: play the game with that. And I saw this tweet
4:52
Speaker 1: from a ConA rites and I was like, fuck, that hits.
4:55
Speaker 1: And it says a thirty year old who refuses to
4:57
Speaker 1: learn a new skill because it's too late in life
5:00
Speaker 1: is passing on the opportunity to become a six year
5:03
Speaker 1: old with thirty years of experience. So true, right, Yeah,
5:08
Speaker 1: such good perspective, I know. So it delves into the
5:13
Speaker 1: question sow, what would you want to be sixty years
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Speaker 1: old with with thirty years of experience? Oh?
5:21
Speaker 2: What a skill that I need to pick up?
5:23
Speaker 1: What do you like? What's something that you'd be like,
5:24
Speaker 1: I've got thirty years of experience in peace, I'm going
5:28
Speaker 1: to become a cat behaviorist. And that's just because I'm
5:31
Speaker 1: gonna have cats for like thirty years and I'm just
5:33
Speaker 1: gonna I'm just gonna wear that.
5:35
Speaker 2: So true.
5:36
Speaker 1: I often think like what would I do if I
5:38
Speaker 1: wasn't doing this? That don't scare me, like, not like that.
5:42
Speaker 3: I was just thinking like in another life, like and
5:45
Speaker 3: I feel like I would love to work out like
5:47
Speaker 3: a wombat sanctuary.
5:49
Speaker 1: Oh yes, I could see that. Thirty years of wombats. Yeah,
5:54
Speaker 1: shall we get into a sleepy girl scams. Oh, I
6:03
Speaker 1: actually had a stat I wanted to start this with
6:06
Speaker 1: because if you think it's not important to take a
6:09
Speaker 1: look at your sleep, your bad nighttime routine could literally
6:14
Speaker 1: be killing you. So long term, poor sleep can reduce
6:20
Speaker 1: your lifespan by four point seven years for women and
6:25
Speaker 1: two point four years for men. Why are women always
6:28
Speaker 1: fucking worse off? I know it's because we're carrying the
6:31
Speaker 1: weight of the fucking world on our shoulders, honestly, but yeah,
6:35
Speaker 1: so poor sleep. We gotta go a sleeper otherwise it
6:40
Speaker 1: was in five years. Yeah, that's a long time. This
6:43
Speaker 1: is a life or death situation. Chicks, listen up, strap in,
6:48
Speaker 1: it's important. It is. Your shitty bedtime routine is a
6:53
Speaker 1: life or death situation. Okay, no more doom scrolling before men.
6:58
Speaker 1: As we kind of mentioned at the start of this episode,
7:01
Speaker 1: it's kind of wild how monetized sleep has become, and
7:05
Speaker 1: it's like the capitalism of sleep, and how basically all
7:10
Speaker 1: these products, routine subscriptions have just become this monetized version
7:18
Speaker 1: of selling you sleep, this basic need that we have
7:24
Speaker 1: that is to also combat the multitude of products and
7:28
Speaker 1: capitalism that is stopping us from going to sleep. It's
7:32
Speaker 1: toxic cycle, Telly.
7:33
Speaker 2: It is the sleep economy. It's a real thing.
7:36
Speaker 1: So it's very interesting how rest has become a luxury good.
7:40
Speaker 1: But I wanted to ask the contemporary sleep industry, how
7:44
Speaker 1: much do you think it is worth? Globally? Globally globally?
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Speaker 3: Oh my god, honestly, I don't know. That's okay, like
7:53
Speaker 3: five hundred billion dollars.
7:55
Speaker 1: That's right, that's literally right. The contemporary sleep industry is
8:00
Speaker 1: worth five hundred billion dollars globally. Our need to sleep
8:06
Speaker 1: has been monetized up to five hundred billion dollars. Do
8:10
Speaker 1: you reck at our Caveman ancestry? They were literally slugging
8:16
Speaker 1: it today.
8:17
Speaker 3: They were sleeping with their head on a rock as
8:19
Speaker 3: a pillow, with t Rex banging on the door, and
8:22
Speaker 3: they were Okay.
8:23
Speaker 1: Meanwhile, like the garbage truck's going down the street, and
8:27
Speaker 1: I'm like, howny, Now I can't get back to bed.
8:30
Speaker 1: We've been convinced that our sleep must be hacked or
8:34
Speaker 1: documented or continuously approved. So we're going to start this
8:39
Speaker 1: episode with the sleepy girl scams and the products that
8:44
Speaker 1: you do not need to be buying in order to
8:47
Speaker 1: get a good night's sleep before we get into what
8:50
Speaker 1: you need as a non negotiable to get your sleepy
8:53
Speaker 1: girls sleep. Okay, do you want to hit me with
8:56
Speaker 1: your first one?
8:57
Speaker 2: My first one is the Sleepy Girl mocktail.
9:00
Speaker 1: Oh okay, hit me. Do you remember this? I remember
9:03
Speaker 1: this drink that big, that's never gonna work. You're gonna
9:06
Speaker 1: have to get up to pea exactly.
9:08
Speaker 3: So for anybody who did miss this, this was a
9:11
Speaker 3: viral trend that was making the rounds on TikTok probably
9:15
Speaker 3: a year or two ago now, and it was a
9:18
Speaker 3: mocktail that you drink before bed that contained tart cherry
9:23
Speaker 3: juice one hundred percent tart cherry juice, magnesium and then
9:28
Speaker 3: soda water and essentially cherries and magnesium contain melatonin which
9:34
Speaker 3: helps with sleep. Like a lot of us know this,
9:37
Speaker 3: and it's a delicious little beverage. And my little beverage,
9:40
Speaker 3: I mean large beverage. It's huge that you drink before bed.
9:45
Speaker 3: And there is science that proves that, yes, like the Sleepy.
9:48
Speaker 2: Girl mocktail can work.
9:51
Speaker 3: However, there are so many like teas and seas on
9:54
Speaker 3: how to get the most out of this drink that
9:56
Speaker 3: I personally don't think that it is going to be
10:00
Speaker 3: the cure to your bad sleep schedule, if that's what
10:04
Speaker 3: you're thinking.
10:04
Speaker 1: It's also going to make your need to pee.
10:06
Speaker 3: Exactly, because there are a bunch of different factors that
10:10
Speaker 3: you need to consider to ensure that this actually works
10:13
Speaker 3: as effectively as it's designed, and one of those things
10:17
Speaker 3: is timing, so making sure that you have this drink
10:20
Speaker 3: at least two hours before you go to sleep, and
10:24
Speaker 3: then not drinking anything else because otherwise you're going to
10:27
Speaker 3: be waking up having to pee all night. And then
10:31
Speaker 3: also with the melatonin release, if you supplement.
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Speaker 2: Melatonin too close before you go.
10:39
Speaker 3: To sleep, it actually takes too long for it to
10:43
Speaker 3: work for you to enjoy the benefits when you're sleeping.
10:47
Speaker 1: So that's why sometimes if you take like a.
10:49
Speaker 2: Melotonin supplement or you have a melotone.
10:51
Speaker 3: And drink right before bed, you wake up feeling really groggy,
10:55
Speaker 3: right yeah, because it's by the time it's actually doing
10:58
Speaker 3: the work in your body, it's time to wake up.
11:00
Speaker 2: And you're like, what the hell is going on?
11:02
Speaker 3: So that's like kind of counterintuitive. Also, consistency, if you
11:07
Speaker 3: you know, take a sleeping tablet or have a sleepy
11:09
Speaker 3: girl mockt out one night, Like, that's not going to
11:13
Speaker 3: improve your sleep for the long term because, just like
11:17
Speaker 3: with a lot of things, your sleep hygiene is based
11:20
Speaker 3: on routine, and it takes weeks to do things for
11:23
Speaker 3: it to actually become second nature and for your body
11:26
Speaker 3: to really be like, oh, okay, so this is what's
11:28
Speaker 3: going on.
11:29
Speaker 1: Yeah, and we'll get into like the circadian rhythm and
11:32
Speaker 1: that routine later in the E. But I think that
11:35
Speaker 1: also ties in closely to one that I've recently been trying,
11:40
Speaker 1: which is the lem Me Sleep Gummies. Yeah, and also
11:44
Speaker 1: just sleep gummies and supplements in general. And basically with
11:49
Speaker 1: all my research that I did, it was that these
11:52
Speaker 1: are not the solution. Yeah, So similar to kind of
11:57
Speaker 1: exactly what you're saying is that complements. Whether it's a
12:01
Speaker 1: Sleepy Girl mocktail or a Lemmy Sleep Gummies or whatever
12:04
Speaker 1: it is, these are like short term fixes. For example,
12:08
Speaker 1: if you're jet lagged, the lemm Me Sleep Gummies, I
12:11
Speaker 1: was like, let me sleep right, And then I have
12:17
Speaker 1: had this experience and did I think it worked? Let's
12:21
Speaker 1: break down. So the Lemmy sleep Gummies I ended up
12:24
Speaker 1: buying off Revolve. They were about sixty dollars, and the
12:28
Speaker 1: instructions behind them is to take them thirty minutes before bed.
12:31
Speaker 1: Here's what I love. They're yummy. They're like a little lolly.
12:36
Speaker 1: They are so yum. The first time I took the
12:40
Speaker 1: Lemmy Sleep gummies, I was like doing like the slow
12:43
Speaker 1: blink from eye to eye. Wow, And I was like
12:47
Speaker 1: really fell asleep. And apparently when ROB got into bed,
12:50
Speaker 1: like I didn't even budge. The dreams I had on
12:55
Speaker 1: the Lemmy Sleep Gummies were diabolical. I don't know if
12:59
Speaker 1: other people like this. You and I have discussed it before,
13:03
Speaker 1: but when I have such vivid dreams, I don't feel
13:05
Speaker 1: like I'm getting sleep.
13:06
Speaker 2: No, I don't feel I feel like I'm watching a movie.
13:08
Speaker 1: And like I sometimes become present in my dreams and
13:12
Speaker 1: I'm like, oh, this is a dream. How the fuck
13:14
Speaker 1: do I get out of here? Yeah? Sometimes it's fun
13:16
Speaker 1: because I can literally be like, oh, this is a dream,
13:18
Speaker 1: let's try flying. Yeah, it were, But like the Lemmy
13:22
Speaker 1: sleep dreams, which is also a very common narrative online
13:26
Speaker 1: and on TikTok, you see a lot of people saying
13:28
Speaker 1: that the dreams are crazy. The dreams were crazy. I've
13:32
Speaker 1: heard that and.
13:33
Speaker 3: Also that people wake up like on the hour every
13:36
Speaker 3: hour when they take them.
13:38
Speaker 2: So that's the thing.
13:38
Speaker 3: Like you said you had like a really deep sleep,
13:41
Speaker 3: even though you had vivid dreams. But then I've also
13:44
Speaker 3: heard like quite a few people be like I was
13:46
Speaker 3: waking up every hour.
13:47
Speaker 1: Yeah, but again I woke up and I didn't necessarily
13:50
Speaker 1: feel rested, and I started having this feeling of being like,
13:55
Speaker 1: if I want to get to sleep, I have to
13:56
Speaker 1: take my gummy, which is never going to be a
14:00
Speaker 1: positive routine if you have to rely on some sort
14:05
Speaker 1: of supplement or vitamin or anything in that essence that
14:10
Speaker 1: isn't a naturally produced thing within your body. Like melatonin
14:14
Speaker 1: isn't naturally producing in your body, but if you have
14:16
Speaker 1: to seek that from an external source, your body's never
14:19
Speaker 1: going to produce the amount that it needs naturally. And
14:23
Speaker 1: on the box, it literally says this is not meant
14:27
Speaker 1: for long term use. And I was being like and
14:32
Speaker 1: so like I was taking it wrong, and it just
14:36
Speaker 1: I'm like, Okay, gummies and sleepy Girl mocktails and all
14:41
Speaker 1: these things are being like, here, get your melotonin, girl. Yeah,
14:44
Speaker 1: we need to work on producing this naturally and building
14:48
Speaker 1: the Cicadian rhythm and nighttime bedtime routine that actually lifts
14:53
Speaker 1: your melotonin rather than seeking it from external sources. But
14:56
Speaker 1: my next sleepy girl scam, which is kind of on
15:00
Speaker 1: the similar note, and I think all of these have
15:02
Speaker 1: a very similar theme to them because like all products,
15:05
Speaker 1: good products don't sell your product, they sell your lifestyle.
15:08
Speaker 1: And all of these products are selling you sleep and
15:11
Speaker 1: it is pilo mists. Pilomists to me just never made sense.
15:17
Speaker 1: There's two parts to this because aromatherapy and pilomists are
15:22
Speaker 1: two different things. So aromatherapy is, you know, using oils
15:26
Speaker 1: and lavender and that is a relaxation practice right, whereas
15:31
Speaker 1: pilo mists there's no science to support that sleep mists
15:35
Speaker 1: or pillow mists actually work right, but aromatherapy works right.
15:41
Speaker 1: According to bed Threads, there's no science to back up
15:44
Speaker 1: the effectiveness of sleep sprays. Specifically, there is some research
15:49
Speaker 1: on essential oils and sleep. A twenty twenty study gave
15:53
Speaker 1: lavender oil aromatherapy to menopausal women who were having trouble sleeping.
15:58
Speaker 1: It was discovered that when the women and inhaled the
16:01
Speaker 1: lavender scented steam inhalation, their sleep quality was improved. Here's
16:06
Speaker 1: what I think about that. I think, one, you're taking
16:09
Speaker 1: part in a relaxation ritual inhaling lavender and like oromatherapy,
16:14
Speaker 1: that's relaxing. I don't think sprinting your pillow with a
16:17
Speaker 1: scent is going to make you fall asleep.
16:20
Speaker 3: No, if anything, I do think that, Like, if you're
16:22
Speaker 3: using it as part of your prebed routine to romanticize
16:26
Speaker 3: your bedtime routine, that's something that you genuinely want to do,
16:30
Speaker 3: and you're like, Okay, it's sleep time. I'm going to
16:33
Speaker 3: turn the big light off. I'm going to stop using
16:36
Speaker 3: my devices. I spray my little mist I drink my whatever,
16:40
Speaker 3: and I read my book. And that's telling my body
16:43
Speaker 3: I've done these things, it's bed time.
16:45
Speaker 1: But that's the thing is you're doing that in a
16:47
Speaker 1: routine of the things that actually work.
16:50
Speaker 2: Exactly.
16:50
Speaker 1: It's not because you sprayed a pillow, miss It's because
16:52
Speaker 1: you went off your phone, turned off the light, and
16:55
Speaker 1: read a book exactly. And so if you're going to
16:58
Speaker 1: spend your money on anything, it shouldn't be on the
17:01
Speaker 1: pillow missed. Yeah, I just I don't fuck with it.
17:05
Speaker 1: I don't vibe it. Yeah, it's not for me, it's
17:07
Speaker 1: just not an essential I think if you like it, yeah, sure,
17:10
Speaker 1: But if you want to do that, there is a
17:13
Speaker 1: budget friendly way of doing that. Go on, buy the
17:15
Speaker 1: essential oil, mix it with some water, put it in
17:18
Speaker 1: an old setting spray bottle. There's your pillow miss. Yeah,
17:22
Speaker 1: you don't need to go and spend like there are
17:24
Speaker 1: some pillow miss that is seventy dollars and I'm like,
17:26
Speaker 1: you're taking the pisce.
17:28
Speaker 2: Whoa, it's like more expensive than some perfumes.
17:31
Speaker 3: I wish seriously likes wearing an like.
17:36
Speaker 1: I think that should be illegal. Yeah, I think. I
17:38
Speaker 1: think jail. I actually think it's jail time because like
17:43
Speaker 1: a seventy dollar pillow missed jail.
17:46
Speaker 3: My last Sleepy Girl scam isn't a product, but it
17:49
Speaker 3: is an ethos that we have been told time and
17:53
Speaker 3: time again, and it's the idea that an hour of
17:57
Speaker 3: sleep before midnight is worth two hours after because it's
18:01
Speaker 3: a popular belief, but it's not actually scientifically supported. So
18:05
Speaker 3: while it is true that sleep quality can vary throughout
18:09
Speaker 3: the night, with more non rem or deep sleep occurring
18:13
Speaker 3: earlier in the night, the key is to prioritize getting
18:15
Speaker 3: more sleep overall, and I just think that some people's
18:20
Speaker 3: lifestyles aren't going to be conducive to falling asleep before midnight,
18:26
Speaker 3: like if you're a shift worker one hundred or whatever
18:29
Speaker 3: for a mother or a mom you know, like just
18:33
Speaker 3: I just don't think that that is necessarily true.
18:35
Speaker 1: That mentality that, like I don't know foot if you will,
18:40
Speaker 1: comes from the fact that your earlier hours of sleep
18:44
Speaker 1: are higher quality. Yeah, So like you could go, you
18:48
Speaker 1: could be sleeping from five am to five pm, and
18:51
Speaker 1: your earlier hours are still your more higher quality sleep. Yeah.
18:55
Speaker 1: I think where that notion comes from is the fact
18:58
Speaker 1: that most people of sitting working at are working at
19:02
Speaker 1: a nine to five yeah, and that going to bed
19:04
Speaker 1: before midnight is beneficial. Yeah, but it's not necessarily equal
19:10
Speaker 1: yet more. Yeah, Okay, My last one super quickly is
19:14
Speaker 1: the hatch alarm clock. So I recently looked at how
19:17
Speaker 1: much the Hatch alarm clock is. It's three hundred and
19:19
Speaker 1: ninety seven dollars for an alarm clock. Jail diabolical. A
19:25
Speaker 1: lot of people love it, I know, I know there's
19:27
Speaker 1: a lot of people that love it. And when there
19:29
Speaker 1: are those tiktoks and it's like what's the one thing
19:32
Speaker 1: that you bought that was the best thing you've ever spent. Always,
19:35
Speaker 1: every single time, there is someone in there saying the
19:37
Speaker 1: Hatch alarm clock. But I truly think it's just the
19:41
Speaker 1: TikTok effect. I truly believe the Hatch alarm clock is
19:45
Speaker 1: not worth four hundred dollars because if you want all
19:49
Speaker 1: those pects, there are alarm clocks that do exactly the
19:53
Speaker 1: same thing for fifty dollars. I think it's this one
19:57
Speaker 1: product that goes viral, has a very luck expensive look
20:01
Speaker 1: to it, and basically does the things of a healthy
20:05
Speaker 1: evening routine of putting your phone in another room. You've
20:08
Speaker 1: got an alarm clock, so you've got a bedtime, and
20:10
Speaker 1: you've got a consistent wake up time. It has like
20:13
Speaker 1: a sunrise, so you're getting like natural lighting to wake
20:16
Speaker 1: you up. Like, it's all these things that you don't
20:19
Speaker 1: need to spend four hundred dollars on. Could just open
20:22
Speaker 1: the blands, You could have just opened the blinds, baby girl,
20:24
Speaker 1: That'll save you five billion dollars. Yeah apparently, yeah, but yeah,
20:29
Speaker 1: that's my other one that I'm like, I'm probably going
20:31
Speaker 1: to raffle some feathers with that, but the hatch alarm clock.
20:35
Speaker 1: I was close at one point too. Shall we get
20:38
Speaker 1: in two our nighttime non negotiables? Yish Okay, So I
20:44
Speaker 1: think we've kind of you mentioned and touched on this
20:46
Speaker 1: before about routine and your circadian rhythm. But when I
20:49
Speaker 1: was doing research for this episode, maybe this came up
20:52
Speaker 1: a lot for you. But it was Pavlov's dog. Yeah,
20:55
Speaker 1: that's one of the things in mind too. Yeah, so
21:00
Speaker 1: maybe you have heard of this, maybe you haven't, maybe
21:03
Speaker 1: you've only heard about it from the office. But if
21:06
Speaker 1: we're talking about your brain, it loves patterns. It's a
21:12
Speaker 1: slut for a pattern. And if you have heard of
21:16
Speaker 1: Pavlov's dog, in case you missed psychology class, Pavlov rang
21:21
Speaker 1: a bell every time he fed his dog. Eventually the
21:24
Speaker 1: dog started drooling at just the sound of the bell.
21:28
Speaker 1: And that's that's on conditioning maybe, and your brain works
21:32
Speaker 1: the exact same way when it comes to sleep or
21:34
Speaker 1: other routines. Your circadian rhythm is basically your body's internal clock,
21:39
Speaker 1: and it loves consistency. But if your bedtime changes every night,
21:44
Speaker 1: if you scroll until one am, your brain is like
21:47
Speaker 1: is a party time or is it sleep time? Yeah?
21:50
Speaker 1: What are we doing. I'm confused, and that's no wonder
21:53
Speaker 1: why you wake up feeling wrecked. And so the fix
21:57
Speaker 1: is to treat your nighttime non negotiables as your bell
22:02
Speaker 1: and do the same sequence of things each night. And
22:06
Speaker 1: we're going to get into our sequence or our non
22:09
Speaker 1: negotiables so that you're like little Pavlov's puppy. You treat
22:14
Speaker 1: yourself like a little puppy dog and build your bell.
22:18
Speaker 1: You know, and I know as well. A lot of
22:22
Speaker 1: these things we already know. We know, putting our fucking
22:26
Speaker 1: phone down or going a bet at the same time
22:29
Speaker 1: or whatever it is. We know these things, but what
22:32
Speaker 1: can be really difficult is to start or stay consistent.
22:35
Speaker 1: So maybe look at this and set it as like
22:37
Speaker 1: a challenge for seven days, have like a little science
22:41
Speaker 1: experiment and you're the guinea pig, and treat your non
22:44
Speaker 1: negotiables as your bell. Yeah, so, Sally, hit me, what's
22:49
Speaker 1: your non negotiabaga?
22:53
Speaker 3: Okay, my absolute non negotiable in my nighttime routine is
22:56
Speaker 3: a shower.
22:57
Speaker 1: Oh yes, I knew you were going to say this,
22:59
Speaker 1: so I did put it in mind, and you know
23:02
Speaker 1: that TikTok.
23:03
Speaker 3: That's like if you're coming home from the club and
23:06
Speaker 3: not doing your skincare.
23:07
Speaker 1: What are you doing?
23:08
Speaker 3: And then it's like all the girls like doing cartwheels
23:10
Speaker 3: while eating a six pack nugget.
23:12
Speaker 1: I know that, like the like that's annoying being like.
23:15
Speaker 3: What you're not like sharing and doing your skincare every night,
23:18
Speaker 3: like even if you go to the club.
23:20
Speaker 1: But honestly, I at least a shower. Yeah, you don't
23:24
Speaker 1: have to do the twelve step skincare routine.
23:26
Speaker 3: Honestly, just take your makeup off. But I cannot sleep
23:31
Speaker 3: or have a good night sleep if I haven't showered. Yeah,
23:35
Speaker 3: that is an absolute non negotiable for me. And I
23:38
Speaker 3: know some people prefer to shower in the morning.
23:41
Speaker 1: They used to be that gil Like.
23:42
Speaker 3: They say that it refreshes them and wakes them up,
23:45
Speaker 3: and there are pros to both, so you know, there's
23:49
Speaker 3: nothing wrong with it. But for me personally, I have
23:52
Speaker 3: to have a shower to be able to go to sleep.
23:53
Speaker 1: It's a purpose, it's the purpose of what that shower is.
23:56
Speaker 1: And I was watching a video of this guy one
24:00
Speaker 1: it was the fact that your morning shower should be
24:03
Speaker 1: cold because it wakes up your adrenaline and starts your
24:06
Speaker 1: energy for the day, and your evening shower should be warm,
24:10
Speaker 1: relaxing and in dim lighting because it signals to your
24:13
Speaker 1: body that it's bedtime exactly.
24:16
Speaker 3: And I think it's a good full stop on the
24:18
Speaker 3: day and gives you an opportunity to physically wash away
24:23
Speaker 3: the day and be like, Okay, it's bed time. Now,
24:26
Speaker 3: put your beautiful jarmies on, do your skincare, hop into
24:28
Speaker 3: bed all clean and fresh. Like I cannot get into
24:32
Speaker 3: bed with the thought of them being like outside journal
24:35
Speaker 3: on me.
24:36
Speaker 1: I'm about to blow your mind. It's just not the
24:37
Speaker 1: I was going to buy this for you as a present,
24:40
Speaker 1: but I think I'm just going to tell you what
24:41
Speaker 1: it is. What is I'll still get it for you
24:42
Speaker 1: as a present, a waterproof shower lamp. It was thirty
24:46
Speaker 1: dollars and this has completely changed my evening shower routine
24:53
Speaker 1: because no, because there is no big light and it
24:58
Speaker 1: is just the most like room man tick, gentle way
25:03
Speaker 1: to have a shower. Yeah. Wow, it's just so much
25:07
Speaker 1: nicer and it's waterproof. You can dim it, you can
25:11
Speaker 1: put it lighter, darker. That's literally a definition of dimming.
25:14
Speaker 1: Great job addicts. Yeah, but that is like my one
25:17
Speaker 1: hundred percent product recommendation for an evening shower.
25:20
Speaker 3: Yeah, and also because we know that bright light and
25:25
Speaker 3: you know, screens and stuff like that is going to
25:28
Speaker 3: keep you awake for longer.
25:30
Speaker 2: So that also is helping with.
25:31
Speaker 1: That bedtime and winding down routine, which I love.
25:34
Speaker 3: But I did see in an article by the Sleep
25:37
Speaker 3: Foundation they said that your body cooling down after a
25:41
Speaker 3: warm shower is also conducive to melotonin release, which helps
25:45
Speaker 3: you for free melatonin. Bitch, Yeah, I feel like all
25:49
Speaker 3: of these tips are free melotone. And that were like,
25:51
Speaker 3: put down the cocktail, put down the gummies, get you
25:55
Speaker 3: have a warm shower.
25:56
Speaker 1: I guess what it's free? Okay, my nighttime none agole
26:01
Speaker 1: is bedroom environment. So according to doctor Peter Tierney, bedroom
26:06
Speaker 1: environment is the second most positive contributor to sleep, behind
26:11
Speaker 1: consistent wake and bedtime. So like having a consistent bedtime
26:15
Speaker 1: and wake up time, that's the best thing you can
26:16
Speaker 1: do if you sleep. We know that it's boring, we
26:18
Speaker 1: won't touch on it. Yeah, but your bedroom and your
26:23
Speaker 1: environment of where you go to sleep is the second
26:25
Speaker 1: most important thing to getting a good night's sleep. And
26:29
Speaker 1: fuck me if it's not wrong. And we've said this before.
26:32
Speaker 1: If there is one thing in your life that you're
26:36
Speaker 1: going to spend a shit ton of money on, it
26:38
Speaker 1: has to be your bed. That is where you spend
26:42
Speaker 1: I think on average, in a human's lifetime, you spend
26:45
Speaker 1: twenty six years in bed. That for me, you're spending
26:50
Speaker 1: three hundred and sixty five days a year in your bed,
26:53
Speaker 1: give or take travel or having a sleepover, a slamber
26:56
Speaker 1: party at someone's house. Right that, I truly do believe
27:01
Speaker 1: that you can never ever go wrong investing in a
27:05
Speaker 1: good fucking quality mattress, in good bedding and like good
27:10
Speaker 1: flanelette or cotton or linen sheets, a good pillow, and
27:15
Speaker 1: of course snugly pajamas. Yeah, but as well, these things
27:20
Speaker 1: don't have to cost a lot of money. So for example,
27:23
Speaker 1: if you are looking for good quality pajamas, I literally
27:27
Speaker 1: got a set one hundred percent cotton flanelette pajamas from
27:31
Speaker 1: Aldi for thirteen dollars. Or you could go to Bed
27:34
Speaker 1: Bathroom Table they've got their like viral pajamas that are
27:37
Speaker 1: also one hundred percent flanelette cotton fifty four ninety five
27:41
Speaker 1: I believe fifty five dollars when they're on sale. I
27:43
Speaker 1: think they're sixty dollars when they're not on sale, so
27:45
Speaker 1: it's thirty dollars for the top, thirty dollars for the bottom.
27:47
Speaker 1: There are so many places you can find good quality pajamas. Then, also,
27:50
Speaker 1: we have end of financial year coming up. That is
27:53
Speaker 1: the time girls like if you're thinking, yeah, do.
27:57
Speaker 3: You know what?
27:57
Speaker 1: I am still sleeping on the same mattress that I
27:59
Speaker 1: used to my high school boyfriend on. It's time to
28:02
Speaker 1: get a new mattress. Fuck and some stage. No, we're
28:09
Speaker 1: getting a new mattress. We don't need the sage, just
28:12
Speaker 1: for the bed frame. Get in a bed frame. It's
28:16
Speaker 1: time to get It's time to upgrade. Okay, going upgrading
28:21
Speaker 1: your bed is the best thing you can do in
28:23
Speaker 1: your twenties. No, I'm not lying.
28:25
Speaker 2: There, I said it.
28:25
Speaker 1: There, I said it. Okay, there are a lot of
28:28
Speaker 1: things that are good for you in your twenties, and
28:30
Speaker 1: getting a new bed is one of them. Okay.
28:32
Speaker 3: My next non negotiable is similar to your environment, except
28:37
Speaker 3: it is tidy your space.
28:39
Speaker 1: Okay. I knew you were going to do this one again,
28:41
Speaker 1: so I didn't. I didn't touch it.
28:43
Speaker 3: We've had enough sleepovers that we know each other's routine.
28:47
Speaker 3: Oh yeah, down, pat.
28:48
Speaker 1: Yeah.
28:48
Speaker 3: So I'm not saying that my apartment is spotless single.
28:52
Speaker 2: Night go to bed.
28:53
Speaker 1: Sales apartment is spotless every night before she goes to bed.
28:57
Speaker 3: But I can't go to sleep if the sink is
28:59
Speaker 3: full of dishes or there's recycling that I need to
29:02
Speaker 3: take down. And people with messy rooms are more likely
29:07
Speaker 3: to have poor sleep according to Science. Yes, yeah so,
29:11
Speaker 3: according to an article published in Science Daily, people with
29:14
Speaker 3: clouded bedrooms have more trouble getting enough sleep. And there's
29:18
Speaker 3: been ties to people who have hoarding habits and poor sleep.
29:23
Speaker 3: And it makes sense because a lot of the time
29:26
Speaker 3: mess is a result of.
29:28
Speaker 1: Stress, and as a messy girl can confirm because the
29:32
Speaker 1: only way you stop being a messy girl is kind
29:35
Speaker 1: of like when you go to the gym. You know
29:37
Speaker 1: how you go to the gym and you do workout
29:39
Speaker 1: and you leave and you feel good. You're like, fuck,
29:41
Speaker 1: that are right. That's what it's like when the clean
29:45
Speaker 1: people tell you how much nicer it is to have
29:47
Speaker 1: a clean apartment. Then you go to bed and you
29:49
Speaker 1: have a clean apartment, You're like, fuck, they're right. And
29:52
Speaker 1: that's the thing is you start getting addicted to how
29:55
Speaker 1: good it feels having a nice light space, and you
29:57
Speaker 1: know what the thing is because I I also would
30:01
Speaker 1: find it unrelatable when people be like, I have to
30:03
Speaker 1: clean my room before bet, I have to have a
30:05
Speaker 1: clean space. And I think what misses in that conversation
30:08
Speaker 1: sometimes is we're fucking tired, like you'r five to nine
30:12
Speaker 1: is so exhausting that like you can barely sometimes muster
30:18
Speaker 1: the energy to brush your teeth. But the thing that
30:22
Speaker 1: notched in my brain that made me be like do
30:25
Speaker 1: it is one, not only is it a lot nicer
30:29
Speaker 1: getting into bed and having a lighter space, that's how
30:32
Speaker 1: you have to look at it. But two is if
30:34
Speaker 1: you don't do it now, it's still going to be
30:36
Speaker 1: there in the morning, and that is the worst way
30:39
Speaker 1: to start your day.
30:40
Speaker 2: Yeah.
30:41
Speaker 1: Absolutely, we always say the closing shift and do it
30:44
Speaker 1: before you have your shower. Do it before you have
30:48
Speaker 1: the shower and put your arms on. You're not allowed
30:50
Speaker 1: to clean in your jarmis.
30:52
Speaker 3: You can't go down to the bin room or take
30:55
Speaker 3: shit to the bin in your pajamas like that is
30:58
Speaker 3: against the law.
31:00
Speaker 1: It's against the law. That is also illegal. Yeah, I've
31:02
Speaker 1: got two more non negotiables, but I'm also betting that
31:06
Speaker 1: one of these is your final non negotiable, so I'm
31:10
Speaker 1: not gonna go with that one. But my final one
31:12
Speaker 1: is light exposure. For sleepy girls, the big light is illegal,
31:19
Speaker 1: so the best light for sleep is red, orange, and yellow,
31:24
Speaker 1: so your warm lights. So your phone is blue light.
31:29
Speaker 1: And new research finds that every hour of screen time
31:34
Speaker 1: in bed is linked to twenty four fewer minutes of
31:37
Speaker 1: sleep and a fifty nine percent higher risk of insomnia.
31:42
Speaker 3: Shit.
31:43
Speaker 1: Bringing it back to the M word is that red
31:46
Speaker 1: light promotes melatonin production and blue light suppresses melatonin production.
31:52
Speaker 1: I too struggle to not go on my phone, but
31:55
Speaker 1: I've basically been sitting here being like, every minute I'm
31:59
Speaker 1: on this, I am sacrificing. I am making a conscious decision.
32:03
Speaker 1: But it's the quality of the sleep.
32:05
Speaker 3: And unless you're using something that's actually tracking the quality
32:08
Speaker 3: of your sleep, you don't really know how long you've
32:10
Speaker 3: spent in those different sleep cycles. So even if you
32:13
Speaker 3: still slept eight hours, the actual quality of your sleep
32:17
Speaker 3: might not be as good as it would have been
32:19
Speaker 3: if you stopped using your.
32:20
Speaker 1: Phone truly and just put it in the living room,
32:23
Speaker 1: like just know yourself. I know myself and I know
32:26
Speaker 1: that if it's next to me in bed, I'm gonna
32:28
Speaker 1: pick it up. Yeah, So putting it in a different
32:30
Speaker 1: room and investing in an alarm clock or I have
32:34
Speaker 1: like an Alexa Dot. It was twenty dollars. It plays
32:38
Speaker 1: a little chirpy bird in the morning whenever I set
32:40
Speaker 1: an alarm for it. And the other part that is
32:43
Speaker 1: affordable is the lamp. You can get smart bulbs for
32:49
Speaker 1: fifteen dollars, which you do control with your phone, but
32:53
Speaker 1: you can set it and then leave your phone in
32:54
Speaker 1: the other room and putting it on a timer and
32:59
Speaker 1: on a red line. It will transform your life like
33:03
Speaker 1: it is, and it's sexy. It is. It is a
33:07
Speaker 1: bit sexy putting down me, yeah, in the red lights
33:11
Speaker 1: on and you go to bed and your sleep story
33:15
Speaker 1: starts playing. Take it away, Sally.
33:19
Speaker 3: I do, because of course, that is our final non
33:23
Speaker 3: negotiable that I won't wax away and on too long,
33:27
Speaker 3: because we have mentioned it a few times on the podcast,
33:29
Speaker 3: because Alex and I absolutely cannot fall asleep unless we
33:34
Speaker 3: have some sort of audiobook, sound AMR, soundscape or podcast
33:41
Speaker 3: of some kind in our ears.
33:43
Speaker 2: And if you have a busy brain.
33:45
Speaker 3: I honestly do think that one of the absolute non
33:48
Speaker 3: negotiables you need to fall asleep is something to listen to,
33:53
Speaker 3: because I find that a lot of the time if
33:55
Speaker 3: I don't have anything that my brain can focus on
33:58
Speaker 3: that isn't related to my life and my to do
34:02
Speaker 3: lists that I have to do the next day or
34:04
Speaker 3: where my birth certificate is, then.
34:06
Speaker 1: I will not be able to fall asleep.
34:09
Speaker 3: And I think the key is finding something that is
34:12
Speaker 3: relaxing and works for you. It could be rain sounds,
34:16
Speaker 3: it could be a sleep story, or it could be
34:19
Speaker 3: a relaxing podcast.
34:21
Speaker 1: I think it really does vary.
34:23
Speaker 3: Depending on what you're interested in, but a core part
34:26
Speaker 3: of that is setting a timer and making sure that
34:29
Speaker 3: it turns off at the end of the chapter or
34:31
Speaker 3: after an hour or whatever it is, because these things
34:34
Speaker 3: can help you fall asleep, But there have also been
34:38
Speaker 3: studies done that if you're listening to it all night,
34:40
Speaker 3: it can impact the quality of your sleep.
34:43
Speaker 1: It's happened in a sleep time on it. I had
34:47
Speaker 1: my lovely little sleep story going and then I had Hey,
34:51
Speaker 1: chicks is sound?
34:53
Speaker 3: I'm like everywhere totally no, I feel the same, and
34:56
Speaker 3: I have this when I've been listening to a podcast
34:59
Speaker 3: and I gets woken up by the ads. It's like
35:02
Speaker 3: the change in the room. Yes, I get triggered by
35:04
Speaker 3: the sound of the ad and I wake up. And
35:06
Speaker 3: a lot of the time it's about like if I'm
35:08
Speaker 3: listening to an American podcast, it's about data breaches and security.
35:11
Speaker 1: And that's really stressful.
35:13
Speaker 3: Yeah, even like just knowing what you're listening to, but
35:17
Speaker 3: stending that time is really important to ensure that your
35:20
Speaker 3: sleep high jen is high quality throughout the rest of
35:23
Speaker 3: the night. But that is an absolute non negotiable to
35:25
Speaker 3: fall asleep.
35:26
Speaker 1: On that note, and to wrap, I do think we
35:29
Speaker 1: need to address the fact that one of the hardest
35:32
Speaker 1: and biggest inhibitors to getting sleep, especially as an adult,
35:36
Speaker 1: is our ability to overthink and anxiety. And I know
35:41
Speaker 1: you do this as well. That it's when I'm going
35:42
Speaker 1: to sleep, I basically start writing my to do list
35:45
Speaker 1: for the next day, and it's all the things that
35:47
Speaker 1: I'm supposed to do tomorrow and don't forget, Oh I've
35:50
Speaker 1: got to do this, or I've got to do this,
35:52
Speaker 1: or what if I do this? And I start writing,
35:54
Speaker 1: like in my head, talking to myself that I was
35:56
Speaker 1: reading a sub stack, and it introduced this thing called
35:59
Speaker 1: the s SS method, and it's basically stop surrender somatic
36:07
Speaker 1: and step one is to use thought stopping. So this
36:11
Speaker 1: is saying things like this is not a helpful thought,
36:15
Speaker 1: or stop stop stop, or I'm going to forget this
36:18
Speaker 1: by morning it doesn't matter, or I don't like this,
36:22
Speaker 1: I'm not gonna think about this anymore, literally being like stop.
36:26
Speaker 1: You can also surrender, so kind of rewiring your anxious
36:32
Speaker 1: brain because as we all learned from inside out, anxiety
36:35
Speaker 1: is trying to do a purpose for us. Anxiety is
36:38
Speaker 1: trying to help sometimes. And so even what I've found
36:42
Speaker 1: more helpful than being like stop thinking about it, because
36:44
Speaker 1: I'm like okay, I'm like cool bitch, all right. Anyway,
36:48
Speaker 1: next thing that you've got to do is that's really helpful.
36:52
Speaker 1: Thank you. I'll think about that tomorrow, like literally getting
36:56
Speaker 1: my brain and be like thank you, that's really helpful.
36:59
Speaker 1: I'll make sure that tomorrow. And that promised to be
37:02
Speaker 1: like yep, I've got it. Somehow, just quietens your brain
37:08
Speaker 1: from this anxiety, be like, don't forget. You've got to
37:11
Speaker 1: book the dentist or cancel the dentist. If you don't
37:14
Speaker 1: want to go, And then the last is surrender. Surrendering
37:21
Speaker 1: is part of David Hawkins in his book says it's
37:25
Speaker 1: surrendering to your emotions. It's like opening a door you've
37:28
Speaker 1: kept shut for too long. It's letting go of tightly
37:31
Speaker 1: held control. We often exert over our feelings, allowing ourselves
37:36
Speaker 1: to fully experience them without judgment or resistance. When we surrender,
37:40
Speaker 1: we stop fighting against the tide of our emotions and
37:43
Speaker 1: instead let them wash over us, acknowledging their presence and
37:47
Speaker 1: removing their power. So sometimes if you are overthinking about
37:51
Speaker 1: something and you can't fall asleep, maybe you do just
37:54
Speaker 1: think about it. Yeah, maybe you do just be like, okay, done,
37:58
Speaker 1: thank you, Well, we'll circle back tomorrow. Yeah, And I've
38:01
Speaker 1: found that really helpful.
38:03
Speaker 3: I think even having like a no paddle journal next
38:06
Speaker 3: to your bed with a pen and you can like
38:08
Speaker 3: drop those things down, because if you are gonna be
38:11
Speaker 3: spiraling and you're like, oh, but I'll forget tomorrow, and
38:14
Speaker 3: I'm like, that's stressful, but I don't want to look
38:15
Speaker 3: at my phone and run down. Like, even doing something
38:18
Speaker 3: like that can give you a bit of an action
38:20
Speaker 3: to release something from your brain.
38:22
Speaker 1: So to wrap it up, nighttime non negotiables, an evening shower, yep,
38:27
Speaker 1: tidy your space, rebalance your bedroom environment, listen to something
38:33
Speaker 1: no big light, no blue light, only sexy red light
38:37
Speaker 1: and the SSS method. It sounds very very set end,
38:42
Speaker 1: doesn't it. Yeah alrighty chicks. Well I feel really sleepy now. Same,
38:48
Speaker 1: but I'm like, I want to go bite. Well I
38:51
Speaker 1: hope everyone is also very excited to have the best
38:53
Speaker 1: sleep of their fucking life tonight. Yeah.
38:55
Speaker 2: You're welcome.
38:56
Speaker 1: Yeah, enjoy. Let us know how you go, and if
38:59
Speaker 1: you have any others, feel to drop them in the
39:00
Speaker 1: comments on Spotify below, and if you have a spare
39:03
Speaker 1: little second, feel free to rate and review whether you're
39:06
Speaker 1: listening on Apple Podcasts or Spotify. Thank you for having
39:09
Speaker 1: us in your ear holes, chicks, We love to be here,
39:12
Speaker 1: and thank you to m ikm Maid for making this
39:14
Speaker 1: episode of Two Whare Chicks Happened?
39:15
Speaker 3: Bye Chick, Bye bye,