Overcoming Insomnia - Holistic Strategies To Give You A Good Night Sleep And Enhance Your Overall Wellness

WEBVTT

00:00:00.020 --> 00:00:04.011
What kinds of things can be the root cause as to why we're not getting a good night's sleep?

00:00:04.639 --> 00:00:15.512
Sure, First of all, I think it's super important, before you even start trying to find the root cause, is to really look at just your sleep hygiene, like the foundations of good sleep.

00:00:15.512 --> 00:00:17.928
Are you on a regular sleep schedule?

00:00:17.928 --> 00:00:30.025
Do you have a great wind down routine to begin to relax yourself, because stress often really plays into this, you know, is your sleep environment optimized?

00:00:30.025 --> 00:00:30.286
So?

00:00:30.286 --> 00:00:31.931
Is it dark, is it cold?

00:00:31.931 --> 00:00:32.893
Is it clutter free?

00:00:32.893 --> 00:00:34.703
You know there's all those.

00:00:34.703 --> 00:00:37.290
Just you want to get those foundations down.

00:00:37.290 --> 00:00:46.645
But there are so many things that we do on a day to day basis that could impact our sleep and sometimes it's just a matter of tweaking the timing of these things.

00:00:57.322 --> 00:01:04.867
Hi, I'm Linus Woods Mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in midlife.

00:01:04.867 --> 00:01:12.465
So come on let's vibe.

00:01:15.108 --> 00:01:21.492
Really have been so preoccupied with my inability to get a good night's sleep.

00:01:21.492 --> 00:01:34.091
I'm not kidding, it's been a consistent thing for me probably for the last oh, three years, and then, around six months ago, I found the magic formula.

00:01:34.091 --> 00:01:45.373
But in time, what do you do and what is the root cause of why people aren't getting enough sleep, especially when you're aging and going through that premenopausal stage, and what can we do about it?

00:01:45.373 --> 00:01:59.640
Well, we're going to be talking about that with Amanda Chaco, who is an expert when it comes to sleep and the things that you need to be talking and thinking about to have a successful method of sleeping.

00:01:59.719 --> 00:02:02.188
And she got this not just from taking classes.

00:02:02.188 --> 00:02:07.652
She had her own chronic insomnia that went on for years.

00:02:07.652 --> 00:02:15.243
So I'm so glad that you're here today, amanda, to share with us your personal experience and how you, kind of like, broke the code.

00:02:15.243 --> 00:02:38.866
I would love to hear what you, what you did, because I figured it out too, but it took a little while, and in the meantime, I wouldn't say that I was exhausted, but I realized now that I probably wasn't operating at optimum, only that my brain wasn't getting enough rest, and as I started getting more sleep, one of the magic, wonderful things was those extra five pounds I couldn't seem to get rid of, just melted off.

00:02:38.947 --> 00:02:43.098
So welcome to the Vibramine podcast.

00:02:43.098 --> 00:02:44.600
It's wonderful to have you here today.

00:02:45.301 --> 00:02:46.163
Thanks so much, Linus.

00:02:46.163 --> 00:02:47.425
I'm so excited to be here.

00:02:48.105 --> 00:02:54.594
Well, tell us a little bit about you and how you became so passionate about the idea of helping people get a good night's sleep.

00:02:59.539 --> 00:03:01.002
Yes, well, it stems from my own sleep issues, as you had mentioned.

00:03:01.002 --> 00:03:09.306
Sleep has always eluded me in some way over the years of my adult life and it was on and off.

00:03:09.306 --> 00:03:22.439
It wasn't something that was chronic, so I was just dealing with it in kind of over-the-counter ways like NyQuil glass of wine, sleepy time, tea, I mean.

00:03:22.439 --> 00:03:24.084
All these things I was trying.

00:03:24.084 --> 00:03:29.433
That may have worked a little bit but were definitely not a long-term solution.

00:03:29.433 --> 00:03:35.240
Now I had some other health issues going on as well.

00:03:35.240 --> 00:03:45.367
I was diagnosed with inflammatory bowel disease back in my 40s and the standard of care just was not helping me whatsoever and the standard of care just was not helping me whatsoever.

00:03:45.367 --> 00:03:53.454
So I went down this really holistic path to try to figure out what is the root cause of my inflammatory bowel disease.

00:03:53.454 --> 00:04:23.367
Forget about the sleep part that was keeping me up too right, just having those gut issues and through that I learned a lot about nutrition and health and lifestyle and stress and really, you know, worked hard to get to the root cause of those issues and what came out of that was me ending up going to school to become a nutritional therapy practitioner because I became so passionate about holistic health that I wanted to help others.

00:04:23.367 --> 00:04:35.504
So I went to the Nutritional Therapy Association back in 2017 and got really the foundations of nutrition and how the body works and how it impacts blood.

00:04:35.504 --> 00:04:42.803
Nutrition impacts blood sugar and hormones and digestion and how that could lead to chronic conditions.

00:04:42.803 --> 00:05:10.348
So when I graduated from there, I was really focusing on autoimmunity and gut health and getting further certifications in those areas, and sleep was still an issue in the background and what I was learning was I was working with my clients that weren't coming to me because they had sleep issues, but through working with them, found out that the majority of them also had sleep issues.

00:05:10.348 --> 00:05:18.392
So I would start working with them to try to help them figure out what was going on as I was trying to help them with their other conditions.

00:05:19.521 --> 00:05:27.415
But it wasn't until the pandemic hit where, all of a sudden, my insomnia just became relentless and out of control.

00:05:27.579 --> 00:05:34.942
I just was not sleeping at all, staring at the ceiling all night, walking around like a zombie all day.

00:05:35.122 --> 00:05:42.026
And that's when I just said I have got to get to the bottom and the root cause of what is going on with my sleep.

00:05:42.026 --> 00:05:45.480
So I really dug into the research of what is going on with my sleep.

00:05:45.480 --> 00:06:07.334
So I really dug into the research, spent a lot of time doing that research and experimenting with different things, and out of that was able to really to get to the root cause of my sleep issues and at the same time build a methodology that I ended up putting into my book, and now I feel more equipped to help my clients who are also dealing with sleep issues.

00:06:07.334 --> 00:06:11.934
So that's, that was kind of my journey on how I became, like, really passionate.

00:06:11.934 --> 00:06:14.822
Now I focus my whole practice on sleep coaching.

00:06:14.822 --> 00:06:30.149
I still help with the nutrition side and those other things, because I am, you know, capable of doing that and and quite often those things are part of the reason that people can't sleep it's what are you eating and all the other things.

00:06:31.062 --> 00:06:32.226
But that's how I got here.

00:06:32.226 --> 00:06:37.711
You know that's amazing that you took the time to peel back the layers to figure out what the causation is.

00:06:37.711 --> 00:06:47.141
In general, when it comes to our health and things like that, we are not normally a big get to the root cause causation society.

00:06:47.141 --> 00:06:50.769
It's all about the band-aid, exactly.

00:06:50.769 --> 00:06:56.747
Our wonderful traditionally trained doctors are, you know, trained to treat symptoms, not causation.

00:06:56.747 --> 00:07:02.086
So as you began to peel back some of the layers, what did you find in terms of the root cause?

00:07:02.086 --> 00:07:06.185
What kinds of things can be the root cause as to why we're not getting a good night's sleep?

00:07:06.788 --> 00:07:19.019
Sure, Well, you know, first of all, I think it's super important, before you even start trying to find the root cause, is to really look at just your sleep hygiene, like the foundations of good sleep.

00:07:19.019 --> 00:07:28.201
You know, are you on a regular sleep schedule, regular sleep schedule?

00:07:28.201 --> 00:07:30.911
You know, do you have a great wind down routine to begin to relax yourself, because stress often really plays into this?

00:07:30.911 --> 00:07:33.600
You know, is your sleep environment optimized?

00:07:33.600 --> 00:07:35.423
You know, is it dark, is it cool?

00:07:35.423 --> 00:07:36.545
Is it clutter free?

00:07:36.545 --> 00:07:40.963
You know there's all those just want to get those foundations down.

00:07:40.963 --> 00:07:50.190
But there are so many things that we do on a day-to-day basis that could impact our sleep and sometimes it's just a matter of tweaking the timing of these things.

00:07:50.190 --> 00:07:56.124
You may not have to make major changes in your life, so you know there are for me.

00:07:56.124 --> 00:08:13.899
You know there were some things like my meal timing, that we were tending to eat our meals later at night because of our work schedules and I just really played around with that, just trying to eat a bit earlier because you really don't want to have a full stomach when you go to bed.

00:08:13.899 --> 00:08:18.476
So working with your, with your meal timing, is one important step.

00:08:18.925 --> 00:08:19.889
You know caffeine.

00:08:19.889 --> 00:08:21.918
You know having those.

00:08:21.918 --> 00:08:28.766
You know, afternoon coffee, meetings and all of a sudden, you know you have this dip in energy in the middle of the day and you think I need.

00:08:28.766 --> 00:08:31.572
You know I need coffee, I need some type of caffeine.

00:08:31.572 --> 00:08:44.851
Caffeine has a half-life of eight to 10 hours, so it's still in your system, so it could still be in your system when you're going to sleep and people metabolize caffeine differently.

00:08:44.851 --> 00:08:59.898
I mean, some people can have, you know, espressos with dinner and not have a problem at all, but for me that was something that I had to work on, was really, you know, over the years my caffeine tolerance has gotten less and less.

00:08:59.898 --> 00:09:07.234
So I had to give myself a caffeine curfew and I was, you know, cutting my coffee off at nine, 10 o'clock.

00:09:07.754 --> 00:09:15.658
And there's other things that have caffeine right Chocolate and energy drinks, and there's certain supplements and medications.

00:09:15.658 --> 00:09:24.158
So, you know, really, taking a look at that, some people don't realize that medications often can cause insomnia.

00:09:24.158 --> 00:09:31.846
So, yeah, very common ones as well that so many people are on, like cholesterol, medicine, blood pressure.

00:09:31.846 --> 00:09:41.413
You know if you're taking any type of SSRIs or you know there's just so many of them and you don't often hear from your doctor that that could be a side effect.

00:09:41.413 --> 00:09:55.913
So, you know, really checking into that, and that was an issue for me as well, where I had to work with my doctor and say, ok, what can I take something else or can I change the timing of when I'm taking my medication?

00:09:55.913 --> 00:09:58.318
So that that was part of it as well.

00:09:58.318 --> 00:10:00.251
Supplements can do the same thing.

00:10:00.251 --> 00:10:03.626
That was part of it as well.

00:10:03.626 --> 00:10:07.839
Supplements can do the same thing Exercise timing, exercising too close to bed and raising your body temperature, raising your cortisol up.

00:10:07.839 --> 00:10:11.413
So these are all day to day things that can impact.

00:10:11.432 --> 00:10:19.947
You mentioned something that was very interesting that I found out with my research and trying to find out why I wasn't getting a good night's sleep, and it was rooted around cortisol.

00:10:19.947 --> 00:10:28.851
Explain a little bit about how cortisol can impact our sleep patterns and where does the rise of cortisol sometimes come from.

00:10:29.835 --> 00:10:30.096
Sure.

00:10:30.096 --> 00:10:42.836
So you know, when we look at our circadian rhythms, which is our 24-hour internal body clock, that really it's ruled by, you know, like sunlight and sunset, right?

00:10:42.836 --> 00:10:48.033
So all of these processes happen on this body clock throughout the day, including sleep.

00:10:48.033 --> 00:11:12.408
So if everything is working according to plan, in the morning your cortisol is at its highest, which kind of wakes your body up and tells you it's time to get you know get your energy up, get up, get on with your day, and as the day goes by, that begins to wane and then melatonin kicks in, you know, a couple hours after sundown.

00:11:12.528 --> 00:11:19.788
So this is the hormone that's secreted by your pituitary gland that is going to help you to go to sleep.

00:11:19.788 --> 00:11:22.856
So they're really like a yin and yang right.

00:11:22.856 --> 00:11:35.014
So if you have high cortisol, it is going to down-regulate your melatonin, which is going to prevent you from falling asleep or wake you in the middle of the night.

00:11:35.014 --> 00:11:37.379
All of these things.

00:11:37.379 --> 00:11:44.730
So there are different things that could make you have unbalanced cortisol.

00:11:44.950 --> 00:11:47.812
Stress is a huge one.

00:11:47.812 --> 00:11:59.399
If you're running around in a sympathetic state and you're flight or fight all day, run, run, run.

00:11:59.399 --> 00:12:04.202
High cortisol it's going to make it really difficult for you to fall asleep.

00:12:04.202 --> 00:12:09.378
So that's why having that wind down routine and thinking of ways to deal with stress is so important.

00:12:09.378 --> 00:12:17.219
Blood sugar dysregulation and imbalances can mess up with your cortisol as well.

00:12:17.219 --> 00:12:25.937
So you know there are different things throughout the day, but typically it's stress and it's just our go, go, goes.

00:12:25.937 --> 00:12:36.541
You know, if you're exposed to a lot of blue light, it's down regulating your melatonin as well, which can keep your cortisol up because your body thinks it's daytime.

00:12:36.541 --> 00:12:39.092
So those are just a few of the things.

00:12:39.647 --> 00:12:48.097
Sometimes, as you mentioned, it's incremental changes and, as I mentioned in the story of the program, kind of what happened with me was a combination of things.

00:12:48.097 --> 00:13:11.995
Of course, when I woke up in the morning I had high cortisol levels, and when I had my anxiety disorder a few years ago the reason why I got into this whole thing was because I had an anxiety disorder and I left corporate America to try to figure out what was going on with me was because I had an anxiety disorder and I left corporate America to try and figure out what was going on with me, and one of the things that I discovered, of course, was the high stress levels and how to maintain, how to not maintain that.

00:13:11.995 --> 00:13:18.318
But also I found out that the anxiety I felt first thing in the morning was the elevated cortisol levels.

00:13:18.318 --> 00:13:22.650
So I learned a couple of things that might be helpful and let's see if you agree with me.

00:13:22.650 --> 00:13:25.957
One of the things that I did was, first of all, I would drink water right away.

00:13:25.957 --> 00:13:47.797
That coffee would not be my first thing to have, because that's a stimulant and can raise cortisol levels, but I would drink water and then I would do gentle exercises, not going hard, but gentle exercises the first hour to two hours meditation, prayer, exercise and water, and I wouldn't really have my first cup of coffee until like around 9.30 or 10.

00:13:47.797 --> 00:13:57.113
And the whole idea was to get better control of my cortisol levels, because what would happen is I would just give it another big old spike with a couple of cups of coffee, you know.

00:13:57.113 --> 00:14:01.635
And then the stress during the course of the day.

00:14:01.745 --> 00:14:15.302
So when it's time for me to wind down, and for me wind down, time comes around 4 or 5, because I go to bed normally between 7.30 and 8.30, because I get up at 4.30 in the morning every morning.

00:14:15.302 --> 00:14:16.370
That's how my clock works.

00:14:16.370 --> 00:14:18.873
So I have to have six hours.

00:14:18.873 --> 00:14:23.235
If I have five hours and 55 minutes, that's not going to do it.

00:14:23.235 --> 00:14:24.768
It's got to be six hours.

00:14:24.768 --> 00:14:31.570
So I learned that not to drink the coffee right away first thing in the morning, to find other substitutes for that.

00:14:31.570 --> 00:14:38.653
Maybe I'll have my protein drink or something else, but not the coffee if I'm not, you know, intermittent fasting.

00:14:38.653 --> 00:15:01.236
The other thing that I learned was, no matter how scrunched my time was and no matter how good a shape I was already in, I still had to make sure that I got in some exercise, even if it was 15 minutes maybe in the late morning and 15 minutes in the early afternoon, but still had to get that exercise in because I rested better.

00:15:01.236 --> 00:15:05.836
The other thing that really helped me it wasn't the melatonin.

00:15:05.836 --> 00:15:08.193
The melatonin for some reason just didn't work for me.

00:15:08.193 --> 00:15:11.855
But what did help for me was to set my bedroom.

00:15:11.855 --> 00:15:15.735
I changed my bedroom etiquette and it became kind of a ritual.

00:15:16.205 --> 00:15:21.591
I'm one of those people who I may not make up the bed when I first get out in the morning because my husband's still in bed when I get up.

00:15:21.591 --> 00:15:26.517
So I will go back later I don't care how late it is and make up the bed.

00:15:26.517 --> 00:15:34.490
Something about walking into a bedroom with a made up bed that makes you feel I'm going to pull that back to the covers.

00:15:34.490 --> 00:15:38.198
You know, make up the bed, close the curtains.

00:15:38.198 --> 00:15:46.652
You know, put my favorite aromatherapy Usually it's a combination of lavender and chamomile oils on, Turn off all TVs.

00:15:46.652 --> 00:15:54.652
Recharge my phone in the next room over, so if one of the kids call, my kids are all in their 30s and 40s, so you know they're really okay.

00:15:54.652 --> 00:16:16.285
But anyway, because I'm a mom, I can still hear the phone, but it's not right there next to me and to put maybe in my bed, next to my bed, some scripture or poetry or something that you know still may be somewhat interesting but not stimulating, like maybe reading my favorite spy novel where you don't know what's going to happen.

00:16:16.285 --> 00:16:17.707
Yeah, exactly.

00:16:18.188 --> 00:16:42.687
Right, and the last thing that really helped me was journaling about what happened during the course of my day, because the whole idea was to data dump, get out of me whatever the stresses were, whatever, and also in by focusing on what went well, and that's so much easier for me to go to sleep, much easier for me to go to sleep.

00:16:42.687 --> 00:16:48.017
Now that sounds like a whole lot to do, but actually, when I really think about it, the whole ritual thing takes maybe about 15-20 minutes and I'm out.

00:16:48.017 --> 00:16:52.691
I get up the same morning every day, but my sleep is much deeper.

00:16:52.691 --> 00:17:10.347
And for the first time in over God, since my first daughter was born and she'll be 40 in November, so in 39 years, the first time in 39 years just recently I finally got my circadian rhythms in such a way where I don't wake up after three hours.

00:17:10.347 --> 00:17:13.636
I would always wake up like around one o'clock because that's nursing time.

00:17:13.636 --> 00:17:17.605
It was nursing time for my daughter and my three other daughters that were all born close together.

00:17:17.605 --> 00:17:19.207
I was basically for 10 years.

00:17:19.607 --> 00:17:23.614
So for 10 years I was waking up at one o'clock every morning to nurse, and it just stuck.

00:17:23.614 --> 00:17:35.183
I finally undid that and I think it's because I, you know, instituted these rituals to kind of get my mindset that I'm going to be having a deep sleep.

00:17:35.183 --> 00:17:40.232
Because of all of these reasons, are any of the things I said to you that resonate with you?

00:17:40.232 --> 00:17:41.114
Some of the things I said?

00:17:41.734 --> 00:17:44.619
You, you are like my poster girl.

00:17:44.619 --> 00:17:57.576
Look, you know, and I would say great, sleep starts the minute you wake up in the morning and you know, you're just, you know, showcasing that in the best way.

00:17:57.576 --> 00:17:59.592
Well, certainly, your hydration in the morning.

00:17:59.592 --> 00:18:01.578
I mean just through our breath alone, we lose so much water and you hydrating first.

00:18:01.578 --> 00:18:04.267
Hydration in the morning I mean just through our breath alone, we lose so much water.

00:18:04.267 --> 00:18:06.512
And you, hydrating first thing in the morning.

00:18:06.512 --> 00:18:08.826
As you know, I do that as well and I recommend that.

00:18:08.826 --> 00:18:26.095
You know the, the holding off in the caffeine is a great strategy, you know, and it's great that you're not needing to have that right, oh, I didn't say that you know it took me a little while, because I would say, well, only just like half a cup, you know it was a little, a little shot of caffeine, you know.

00:18:26.496 --> 00:18:51.676
But finally I just what really convinced me to do that was the research I learned, maybe about 10 years ago, the relationship between cortisol and coffee and belly fat so I was like oh, yes no, yes, yeah yes, that's the thing, and even though I knew about it, I didn't really incorporate it until it started showing up on me when I was about 60, when I was about 64, 65,.

00:18:51.676 --> 00:18:55.632
I literally woke up one morning and was like what the heck is going on here?

00:18:55.632 --> 00:19:03.914
You know, because I do exercise, I was a dancer in my previous life, for many years, so you know my abs are still strong.

00:19:03.914 --> 00:19:07.522
But there was this extra little slab of stuff.

00:19:07.522 --> 00:19:25.912
And the more research I did and I took classes on hormones and everything and that's when I learned about cortisol and how it thickens, especially in the belly area, so I thought okay, so if I'm having coffee first and thinking in the morning, I ain't helping my quest to get rid of the belly fat yeah, you're right on.

00:19:26.113 --> 00:19:27.115
Yeah, that cortisol, that cortisol.

00:19:27.115 --> 00:19:28.425
I mean we need cortisol.

00:19:29.387 --> 00:19:31.333
I mean, if you have really low cortisol.

00:19:31.353 --> 00:19:32.233
that could be an issue.

00:19:32.233 --> 00:19:35.067
But yeah, I mean all the things that you said.

00:19:35.067 --> 00:19:50.373
You don't want high cortisol racing through and I completely relate to your story about the turning 60-ish and having that issue, because going through that now but yeah, I mean 60 at all.

00:19:50.484 --> 00:19:52.108
I tell you 60 is the new 30.

00:19:52.108 --> 00:19:53.332
It's amazing, you look great.

00:19:53.332 --> 00:19:55.076
Thank you, so do you.

00:19:55.596 --> 00:19:55.917
Thank you.

00:19:55.917 --> 00:19:59.454
Yeah, I think your routine sounds right on.

00:19:59.454 --> 00:20:20.654
You have found you know you did like an N equals one experiment and found what works for you and your your evening routine with the essential oils and the journaling and just doing that brain dump and getting getting those you know, all of you know those thoughts out of your head that would normally keep you awake right.

00:20:20.654 --> 00:20:29.130
Plus the what went well that day and that gratitude puts you in a better frame of mind, so you're much more relaxed when you go to sleep.

00:20:29.130 --> 00:20:31.536
So I think you're doing a great Well, thank you.

00:20:31.916 --> 00:20:37.868
You know it does work for me, but you know this is interesting because that was one way that you can clear that.

00:20:37.868 --> 00:20:42.246
I cleared my mind for a more peaceful sleep and hopefully, over time, a deeper sleep.

00:20:42.246 --> 00:20:48.308
But what are some other things that we can do to clear our minds so that we can begin to have better sleep patterns?

00:20:49.711 --> 00:20:50.031
Yeah.

00:20:50.031 --> 00:21:02.548
So you know, as you were talking about the journaling, just doing that brain dump, getting your to-do list down, so you're not like thinking about all of the things that you have to do the next day.

00:21:02.548 --> 00:21:11.452
So having that just, you know, running lists like an hour or so before bed, so it's not just so fresh in your head, you know when you go to sleep.

00:21:11.452 --> 00:21:12.957
And getting that all out.

00:21:12.957 --> 00:21:15.612
Worry lists is another thing.

00:21:15.612 --> 00:21:40.252
If there's something that you're that's on your mind, that you worried about, you know, write that out as well and designate for yourself a worry time the next day and say, okay, yes, this is a thing, but I am going to now take this 30 minutes, 15 minutes, whatever it is next day and think through this and all of the different scenarios that can happen.

00:21:40.252 --> 00:21:46.000
What's in my control, what's out of my control, maybe doing some reframing of what those worries are.

00:21:46.000 --> 00:21:46.726
Are they real?

00:21:46.726 --> 00:21:49.030
Are they just stories that you're telling yourself?

00:21:49.030 --> 00:21:51.517
So that's another technique.

00:21:51.517 --> 00:22:03.648
You know, if you wake in the middle of the night and your brain turns on, which you know is common you wake up to go to the restroom or something, and all of a sudden it's like ping, you know, and there are the thoughts You're doing.

00:22:03.648 --> 00:22:12.172
Different types of breath work helps so really distracting your brain from thinking, so you're focusing on your breath.

00:22:12.172 --> 00:22:21.755
So there's like box breathing and other breath work techniques that you could try Body scan meditations as well.

00:22:21.755 --> 00:22:23.730
You could do these with apps.

00:22:23.730 --> 00:22:33.076
There's many apps out there I use Calm, but they have guided meditations where you're getting out of your head and into your body.

00:22:33.076 --> 00:22:34.679
I love that.

00:22:34.798 --> 00:22:37.328
I think meditation in general.

00:22:37.328 --> 00:22:53.409
You know I had this on and off relationship with meditation for years and years because quite often I mean I'd be on a good streak and then life would get in the way and then I would stop doing it and then I'd start doing it and I'd be like, is this really doing anything?

00:22:53.409 --> 00:23:13.727
But I stuck with it and what I found from that is when you are able to meditate and it's not like getting rid of your thoughts but it's you're really training your brain almost to let those thoughts pass, where you don't get caught up in them, and really conditioning yourself by doing that regularly, it really helps.

00:23:13.727 --> 00:23:24.352
When all of a sudden, you know you start overthinking things, it really helps to just say, okay, you know, just, yeah, that's a thing, just let it float away.

00:23:24.724 --> 00:23:31.659
These are such great tips and they're things that maybe we kind of know about, but we need to be reminded.

00:23:31.659 --> 00:23:49.026
And now I know that you help women with people I guess with sleep Do you do it virtually as well so if people aren't able to see you in person, see you in person?

00:23:49.046 --> 00:23:49.467
Yeah, absolutely so.

00:23:49.467 --> 00:23:58.832
My, the book that I wrote is actually a five week program to help you do all the things that we talked about, from getting your sleep hygiene and your routines and your sleep sanctuary in order.

00:23:58.832 --> 00:24:05.835
You know there's a lot of sleep tracking and journaling and all these lists and things that I talked about.

00:24:05.835 --> 00:24:08.209
There's a sleep toolbox section.

00:24:08.209 --> 00:24:13.465
There's all types of things to help guide yourself, and then I also do coaching around that.

00:24:13.465 --> 00:24:16.270
So I do group coaching and one-on-one.

00:24:16.270 --> 00:24:27.398
So quite often I will use that book as the content and meet with my clients on a regular basis for accountability, support, troubleshooting.

00:24:28.906 --> 00:24:29.327
I love it.

00:24:29.327 --> 00:24:42.672
So when you talk about things that you need to have in your toolbox to help with sleep, your book Relax, sleep Thrive your Five-Week Journey to Peace and Restorative Sleep is something you definitely need to put in your toolbox for sure.

00:24:42.672 --> 00:24:44.777
Absolutely, you know.

00:24:44.777 --> 00:24:46.991
We have all that information on the show page.

00:24:46.991 --> 00:24:52.498
We have Amanda's, all her social media links and, most importantly, the link to her book as well.

00:24:52.498 --> 00:24:57.056
I think there's so much here that we could really use to help ourselves.

00:24:57.056 --> 00:25:02.826
Like, for instance, some people don't realize that a good night's sleep is a great way to begin your weight loss journey.

00:25:02.826 --> 00:25:05.030
I know that was true for me.

00:25:05.030 --> 00:25:10.122
Those unwanted five pounds definitely began to fall off when I had a deeper sleep.

00:25:10.122 --> 00:25:15.236
Yeah, absolutely, and I think, around metabolism, it's really important for sleep.

00:25:15.236 --> 00:25:18.515
And, wow, thank you so much for all these wonderful tips and information.

00:25:18.515 --> 00:25:22.134
It's been wonderful having you here today on the Vibe Living Podcast.

00:25:22.134 --> 00:25:22.796
Thanks so much.

00:25:22.796 --> 00:25:27.365
Thank you so much, liz, and thank you to all of you who've been listening.

00:25:27.365 --> 00:25:34.231
I really appreciate it when you take the time to come by and listen to these wonderful experts that really are committed.

00:25:34.251 --> 00:25:42.575
In many cases, have dedicated their lives to helping women to vibe, to be more vibrant, intuitive, beautiful and empowered in midlife.

00:25:42.575 --> 00:25:46.794
Make sure you take a look at the links in the show page if you want to find out more about me.

00:25:46.794 --> 00:25:49.441
Just scale down and you'll see all kinds of information about me.

00:25:49.441 --> 00:26:04.369
But, most importantly, please like, comment, share and subscribe to the podcast so that you don't miss any of the great information that we're sharing here, because it's all about how to vibe, how to live a vibrant lifestyle after 40.

00:26:04.369 --> 00:26:08.162
Because turning 40 doesn't mean it's no life.

00:26:08.162 --> 00:26:13.074
Turning 40 beyond means a fantastic opportunity for a great midlife.

00:26:13.074 --> 00:26:14.436
So thanks so much for listening.

00:26:14.436 --> 00:26:39.428
We'll see you again next time and don't forget to subscribe, like and comment and share this podcast.

00:26:39.428 --> 00:26:42.452
Have a fantastic day and don't forget the vibe.

00:26:42.452 --> 00:26:43.413
Bye, bye, everybody.