Off The Vine with Kaitlyn Bristowe - Todd Anderson | Unlocking The Secrets Of Sleep By Navigating Daylight Saving Time, Nighttime Routines and Mouth Tape with Sleep Expert!

Episode Date: March 14, 2024

#719. Join sleep expert Todd Anderson and Kaitlyn Bristowe for today’s Grape Therapy episode as they dive deep into the science of sleep, equipping you with the tools to conquer daylight saving time and achieve optimal restfulness. From practical tips for adjusting your sleep schedule to the transformative power of consistent bedtime routines, Todd leaves no pillow unturned ;). Learn how prioritizing sleep can enhance your strength, performance, including your overall well-being and even your sex life! Don't miss out on this essential guide to unlocking the secrets of deep, restorative sleep! Episode Highlights: (4:25)- Todd shares essential tips and tricks for coping with daylight saving time, including setting an early wake time and the importance of consistency in your sleep schedule. (10:20) - Todd discusses how sleep is the number one factor influencing various aspects of our lives, including our overall well-being and even our sex lives! (19:00) - The impact of life after sports, shedding light on the challenges athletes face when transitioning out of their careers. (22:39) - Todd walks us through his nighttime routine, emphasizing the benefits of heat before bed and the importance of establishing a calming bedtime ritual. (31:42) - Learn about the surprising benefits of mouth tape for improving sleep quality and its effects on jawline appearance. (Kaitlyn humorously compares it to a pacifier for adults!) (49:56) - Todd explores the concept of the snooze button and shares insights into optimizing your waking hours for a stress-free start to the day. Come See Me On The Pour Decisions Tour!! BUY YOUR TICKETS HERE! Want The Best Sleep Ever!? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Okay, listen up if you love a good slow burn romance, and let's be real, who doesn't? You need to check out the new Audible Original of Pride and Prejudice. It's an intimate performance that literally makes you feel like you're right there swooning with Lizzie Bennett and Mr. Darcy. Marisa Abella as Elizabeth and Harris Dickinson as Darcy, I'm obsessed. So whether it is your first time with Jane Austen or your 50th, this version is such a fresh, fun listen. go to audible.ca slash jane austin to dive in okay don't hit skip before we start today's podcast i'm really excited this is a personal exciting thing for me i wanted to quickly let you guys know about my upcoming

off the vine tour called poor decisions p o you are doy wine will be drank i'm back on the road for the first leg of our tour i'm coming through the good old midwest for the second half i'll be headed to the southeast so i'm going columbus cleveland ohio Atlanta madison de moyn kans Kansas City, Columbia, Missouri, Tampa, Orlando, Nashville. Ah, I'm coming to all you beautiful people. These podcast tours are always a highlight of my year because there's just no other way to put it than it's just pretty damn fun. I get to hang out with you in person.

It's just the energy is electric. It's just insane. Like leaving those live podcasts, I'm like, whoa, that felt like an empowerment session. I feel elevated. The vibrations don't get me started on how high those are. So check out my website, Caitlin Bristow.com, to buy tickets for those who do. Join me. I can guarantee a little dancing, a lot of laughing, wine, lots of wine. Even if you're pregnant. I've had pregnant, sober people come to my show and say it was still fun. They bring their

boyfriends, their husbands, and I even see them smiling at the end of it. So let's toast to that. I'll see you on tour. I'm Caitlin Bristow. Your session is now starting. Welcome to the... Welcome to Off the Vine podcast. I'm Caitlin Bristow. And I'm Todd Anderson. I'm the founder of Dream Recovery, and I am all around obsessed with sleep and recovery.

And he's going to teach us everything we need to know about sleep today. Exactly. I love that you're drinking red wine with me today. I know. It's so random. Is it random? For me. Oh, okay. Not for me. It's like one o'clock.

No, you don't. tell people at home it's one o'clock and we're drinking wine we make them think it's 8 p.m. on a Friday so this is so wait so daylight savings is Sunday when this is coming out yeah we just well well people are watching this we just had it that's thank you for my intro that's literally what I was about to call you the sleep guru and how we just dealt with losing an hour of sleep oh that just happened yeah okay I got it so technically this comes out on Tuesday I think and daylight savings happen on Sunday do you how do you feel about daylight savings that's stupid you think it's stupid definitely we can talk

about it it's pretty interesting how I do want to talk about it is it what for farmers or something no see that's what everyone thinks it actually it actually started it was Germany's idea at World War I to conserve energy oh shut up yeah but but farmers didn't hate it because of the you know they get up early yeah and so so oh so farmers didn't like it so the idea was during the World War is to like save energy for the country and you know allocate resources which doesn't really make any sense because it's gonna be the same amount of time in light anyways. Yeah. So this is World War I. Benjamin Franklin originally proposed it.

Holy shit, you really know sleep shit. Okay. Does the daylight savings always happen on a Sunday? Yeah. Why is that? It's a Saturday night. Start of the week. Oh, start of the week. What else is weird about daily savings is every country does it a different time. There's not a standard thing. And some people don't do it. Arizona doesn't do it. Arizona and Hawaii, I think. But really what we should do is standard time. We should stay on, everyone wants to keep daily savings time. Yeah. But we really should stick on standard time for like the health and wellness tell me why because that's the more natural rhythm with the sun so you would wake up and it and it gets darker earlier which doesn't sound good but you already get a ton more sunlight in the summer anyways uh-huh but it allows people

to wind down and go to bed earlier which which going to bed earlier is way more impactful on like mental health this is why i have mental health struggles that's it we just found the cure it's because i drink wine and i'm a night owl there's probably a couple more things worked in there Well, we're going to dive into all that because I want to know I'm a good sleeper. The problem is I'm a good sleeper, but I don't think I'm getting quality sleep. Like, I can go nap any time. I can sleep through the night, but I don't know if I'm getting quality sleep. What makes you say that?

Well, we should talk about that. I know. I've got a little bit of an order over here. We're going to go in order. I still am on daylight savings time. You think it's stupid? Definitely. Okay.

So isn't there like a law changing where we're not going to do it anymore? They're voting on it, but it's not going to pass. You don't think so. For some reason, they can't get any momentum. Okay, well, what are good sleeping tips and habits for people to take advantage of losing that hour of sleep? Do we actually lose an hour of sleep? The best thing you can do, like the week after day late savings, is set an early

bed, or set an early wake time. Okay. And be super consistent for seven days. Okay. Right? Because you're going to lose an hour's sleep either way. And the consistency is the most important thing. Okay.

So almost making yourself tired. Yeah. It's much easier for us to stay up later than to go to bed earlier, if that makes sense. Yeah. Right? So you almost have to get your body tired and used to waking up earlier rather than sleep in a little later and gradually adjust. You're better off just like biting the bullet, set your alarm early, if not a little earlier than normal at the time you'd like to wake up normally. And then after seven days, you'll be ready to go.

But you're going to be tired the initial week. Like if you're somebody who travels a lot, you go to L.A., you go to West Coast. you go to East Coast and your own central time, like, is that just messing everybody up? Because I do that all the time, and I feel exhausted when I get home. But I'm like, but what? I still slept eight hours every night that I was there. Why am I still so tired? Yeah, so the problem is, like, there's two things that drive your sleep, right?

You have your sleep drive cycle or sleep pressure. Yeah. Okay. That's like this chemical that builds up and it makes you feel sleepy. Okay. So caffeine blocks that chemical. Okay. But you also have your circadian rhythm, which you've heard about.

Yeah. And so that is your body's alignment with light and, you know, your normal sunrise and sunset. The problem is, is hopefully those align. Hopefully, you know, your body gets tired the same time that you normally go to bed and wake up. Like that makes sense. Yeah. So when you shift time zones and you sleep in, you stay up later, your circadian rhythm stays the exact same. It takes a long time to change.

But your sleep drive cycle or sleep pressure changes. So when those don't align, like when that chemical doesn't build up through, throughout the day, the same rate as your normal time zone. When they get thrown off and you switch time zones, you can't fall asleep. So I should be sticking to the same. Like, if I go to L.A., I should just sleep. Rule of thumb is like if it's less than a week, try to stay on the time zone that you live in. It's more than a week.

It's probably worth it to adjust. Yeah. Because it takes a few days to really much easier going east to west than west to east. Because you get it earlier. Like I said, it's much easier to stay up later than to work. I am such a night owl. I just, do you believe that? this started in like caveman days where there's people that needed to watch in the day and people

that needed to watch at night for predators so so that's why we're night owls and morning people I mean I'm sure that happened but I don't think that's why there's different ones but there are different genes I like to think of a night watcher no there are people that just naturally tend to function better later or earlier some people just aren't naturally morning people like and there's some genes associated with that but the one thing I'll say is I've never met someone that can't train themselves to do either or. So most people are adaptable. But I genuinely enjoy nighttime, which is fine. So what, is there like a certain time of the night we should be going to bed consistently and waking up? Like should it be with sunset and sunrise? And that makes it easier, but you can,

you know, you can, this day and age of technology, like you can, you can control light and dark. Yeah. Like the hatch sleep. Right. Yeah. That like gives you the light that gradually turns on in the morning. Yeah, for sure. And which it mimics sunlight. But at the same time, like, like not near the power of the sun. The sun has insane amounts to have energy. No light can mimic the sun. They have, you know, small, it's similar like wavelengths, but it's not near the amount of total energy.

So you think I could train myself to go to bed early? And what time is early? Like early to me is 9 p.m. That's going to bed early. Oh, that's early? Yeah. Okay. That's up for most people that's early, yeah.

Okay. Like usually I go to bed at 11, 12. Which is fine as long as you're sleeping enough. Okay. There are some new studies coming out showing that, especially for nutritional choices, it seems, that the hours before midnight are more impactful, meaning like they have a better outcome, like health and longevity-wise. But it's kind of like the chicken of the egg where is it because the people are going to bed earlier, just have a better overall lifestyle, or is it because of the actual hours before or more impactful? But regardless, trumping everything else. Consistency in your bedtime and wake time are the most.

Oh, really? Yeah, for sure. Consistency. Ooh, that's where. I struggle with anything consistent in my life. Consistency and quantity, right? So if you want to bed at midnight, okay, that's fine, but you know, you can't be getting up at five in the morning. Which I would never. I'm not early morning, early. No. Never? Flights? I choose my flights to be later in the day. I'm a, I'm a hard no on early flights. Yeah, me too. So like me and Katie were flying back for Christmas. Yeah. And Katie also had like a hair appointment, but she was like, I'm going to go early. I'm going to take the 6 a.m. flight. And I was like, I'll meet you there. Really? And I took the later flight. I took the 9 o'clock flight, yes. I would do that too.

I definitely practiced what I preach with that. Have you always been into sleep? What got you into studying sleep? Yeah, so I always was kind of obsessed with human performance. So I walked down to Michigan State in football. So if people don't know, that means basically like you don't have a scholarship and you just show up and have to prove yourself. So I came obsessed with the human performance in general because I was like, I'm not good enough to be here. I need to squeeze every ounce of.

ability out of myself. And then, you know, after I stopped playing football, I got into the strength conditioning world, but the more and more I learned, you know, sleep was just emerging. I mean, this is maybe 15 years ago, and there were just tidbits of data, but it was like sleep is this really powerful thing that is kind of the foundation of health and wellness. Well, the more and more stuff that came out, the more I got interested in it, I got to spend time with some amazing doctors, some of the top people. And then I started speaking on it about six years ago. And I just became obsessed because, one, people weren't talking about it then. Yeah.

And two, when you see someone, like when they really change their sleep habits, it's unbelievable what happens to the quality of life. Really? Nothing is more impactful. Workouts, nutrition, none of that. Like, if someone's not sleeping well and then they fall into a good routine with their sleep, they're going to feel like a different person. And then usually, like the nutrition choices fall in line, their workouts fall in line. Like everything, you know, you get some momentum. I have sense because there's one of my friends, her husband is in a sleep.

sleep apnea world and he sells the machines and the just the stats around like your sex life improving your work performance doing that's the first thing you said of all the things talking about dying longevity your sex life improves well listen I just had a libido expert on the podcast and now it's on the brain where I'm like what else can help sleep yeah oh for sure I mean people one sleep apnea is wildly under diagnosed and it's it's it's really bad for you. I mean, it's, it's similar to having like mini strokes and heart attacks the entire night. And does it just like over time build up and get worse for your body? Yeah. And the problem is, is, you know, when we're younger, we're pretty resilient. You don't realize the impact

it's having. And it kind of picks up momentum over time. Well, you get to be 50, 60 years old and it's really hard to reverse those effects. So I always recommend people. They have these super easy $200 at home sleep studies. It takes one night, connects to your phone. You can at least get like an idea of where you're at it's like blood work yeah it's like blood work for your sleep right you need a baseline what do you think about the aura ring it's great i mean uh i wear a whoop i've worn an aura ring they're good but you just you just can't get too in the weeds with them people get really obsessed yes there's a there's a term for it's like orthosomniac which is the obsession with fixing your sleep like you know orthopedic surgeon yeah they fix yeah joints yeah so

would you consider yourself one of those i'm not because you you really want to keep a positive with your sleep. Right. And the more you worry about it, the worse it's going to get. Yeah. Which is a hard balance. I mean, you're literally saying it affects everything in your life. It doesn't, I heard it even sleep can affect hormones for women.

Oh, yeah. Yeah. I mean, majority of, like, the biggest growth hormone spike of the day is the first sleep cycle. Majority of your sex hormones are produced throughout the night. I mean, everything in your body, it's almost like a reset. Everywhere from your brain, your mental health, you know, all the toxins in your brain, all the way to your hormone production. It really is like the, you know, the reset button that starts a new.

day and everything is kind of based off that timing it freaks me out that we all just like slip into this coma and then hallucinate with dreams and then we wake up and pretend that that's not something weird yeah if you if you really start to think of it that way you can freak yourself out it freaks me out where do we go when we dream do you think we go into another realm or do you think we're just like yeah what is good how do we have vivid dreams last night if i told you my dreams you'd be like an hour later you'd be like shut up i can tell you every detail it's crazy it's not a bad thing It's not? No.

If you have vivid dreams, what does that mean? It's good that you're dreaming. Okay. Just because you don't remember, it doesn't mean you're not having them. But the majority of your dreams are in your REM cycles. Yeah. Which is the most active stage of sleep. So it is good that I have.

Rem cycles is where your brain really, it's like a reset for your mental health. Like so your mood stability, your emotional stability, your ability to read emotions and your ability to emote emotions. That's the sleep that really depends on. Or that's, your body really depends on REM sleep in order to, you know, stabilize and really be yourself. Yeah. And that's the sleep that really reduces depression, like symptoms and all the amazing things from a mental health perspective that happens in sleep comes from those REM cycles. Which also feels like such a vicious cycle, because I feel like when you're depressed, you can't sleep. Well, there's not one psychiatric disorder that sleep disorders is not listed as a symptom.

Hmm. Interesting. Yeah. Because some people sleep too much if they're depressed. Yeah, for sure. And that gets also. So if you shifted the middle of your night, one hour forward, meaning you're getting basically an hour more sleep, your chances of depression goes down 25%. That's wild. Grab a coffee and discover Vegas-level excitement with BetMGM Casino, now introducing our hottest exclusive, friends, the one with Multi-Drop. Your favorite television show is being reimagined into your favorite casino game featuring iconic images from the show. Spin our new exclusive because we're not on a break. Play Friends, the one with Multi-Drop, exclusively at BetMGM Casino.

Want even more options? Pull up a seat and check out a wide variety of table games from Blackjack to poker. Or head over to the arcade for nostalgic casino thrills. Download the BetMGM Ontario app today. You don't want to miss out. 19 plus to wager, Ontario only. Please play responsibly. If you have questions or concerns about your gambling or someone close to you,

Please contact Connex Ontario at 1-866-531-2,600 to speak to an advisor free of charge. BetMGM operates pursuant to an operating agreement with iGaming Ontario. We know what we're doing, and we know it's bad. I mean, we keep doing it. Anything we know is bad for us. People know. I mean, look at nutrition. Yeah.

Like, you literally have to. It's amazing the thought process. You have to physically. put things in your mouth that you might like people have how many people have a weight loss skull yeah and it yeah it is so difficult such an addiction oh i was addicted to food were you really i never seen my like i was i was i was 296 pounds like an overweight not muscle oh yeah so i literally um this picture was posted on facebook same day i had a physical got on the scale it's 296 pounds and i texted katie i was like this is like rock bottom i struggle with you know my

Like, dismorph, body dysmorphia. People always are like, you're crazy. I'm like, I'm telling, like, I. But that's, that is what body dysmorphia is. I have it to people will be like, but you're so small and in shape. And I'm like, that doesn't mean you don't have body dysmorphia. Like, I don't like to take my shirt off very much. Which is weird because I also love the sauna.

So it's like, you know. Well, I don't like to take my shirt off, which is weird because I love being naked. It doesn't make any sense. That is very counterintuitive. It doesn't make any sense. I don't know what's wrong with me, but it's true. I want to find this picture. It's so interesting because, so where are you sleeping,

when you were that wait i was drinking quite a bit we we um we went to this startup and you know weren't around the right people was a bad business move and i was just super unhappy it wasn't working out drinking every night and you just you know before you know it all of a sudden no way no way yeah yeah oh look at katy beside you well it's not like you look terrible you just don't look healthy like you do now well i felt pretty terrible yeah i felt pretty bad about myself That's, I'm so sorry. Well, you know, it's part of the process. It is.

You can't skip steps. And is that when you kind of started getting, like, when is your football career compared to this? I dealt with this a lot as a kid. You know, I was overweight. Yeah. And like, I almost, you know, I would have, like, excuses pre-made in my head for the summer not to go to pool parties. Yeah. So I always was like that.

But then I got in really good shape. It kind of drove me. And then football was in great shape. But then when I stopped playing, you know, it was just hard to be super motivated just because you know i'm not like overly vain like i don't i don't i'm not motivated by like how i look tremendously i'm not obsessed with it some people like yeah that drives them yeah and so just to work out to work out going from having this you know such a exact goal and i just wanted to be great at football and it was a very a plus b equal c you know the the stronger i get the better

i get the faster you know the better i do so going from that to trying to just be in shape was very hard Yeah. Also, just trying to figure your life out post-sport is... Oh, my gosh. It's hard. And so... I mean, because it's all you do your whole life. You eat, sleep, breathe, a sport, and your family is so invested in it.

Yeah. People care about it. Yeah. Like you... And then also you experience these highs that are so high. I mean, you run out in front of 100,000 people. It's hard to even describe that feeling. But the problem is, is like, then your baseline of, like, what's exciting and, you know, what is that dopamine, you know, what is that dopamine,

is raised yeah ideally you know you have your life and and you know you keep chipping away you have accomplishments you get new job married you have kids you have all these great things houses like it just is gradual climb of success right and then every step of the way you have this constant perspective well even like katie you know katie goes the olympics at 15 years old yeah you know her you know what's exciting is really shifted this is Todd's wife by the way yeah my wife yeah she was an Olympic swimmer and i can't imagine what her identity was and then coming out of that trying to figure out, like, what is next. Yeah, I don't think that ever ends, honestly, you know, but I think.

Well, because athletes are also bred a certain way. It's like in you to win and do more and outperform your last. It's like you want to win, but then, you know, what's a big win? And that's shifted dramatically, right? Like just functioning in the regular world, maybe getting a promotion doesn't feel nearly as impactful as going to the Olympics. Yeah, no kidding. But for most people, that's a huge, you know, it's very exciting. Yeah.

But I think trying to, you know, I don't know if there's a great solution. I mean, I get it. I want dancing with the stars, so hold for applause. I mean, that's pretty sweet, actually, though. Oh, thank you. That's pretty sweet. But I can't imagine that being my whole, like, well, I mean, I did dance my whole life, but I mean, like, training my whole life to get to that moment,

I trained for like three months, and it was so exciting. But training your whole life to get to a certain moment and then. That's it. Yeah. Sports is also very strange and unique in the sense of, once you're out of the sport, people forget very quickly. Yes. You know, a lot of other things, you know, especially in the spotlight, in the world of, like, fame, things linger on.

If you do something, people remember you for it for a long time. Yeah. Sports, it's almost like as soon as you stop playing, it's a very like here and now, people care about who's on the team currently. And then, especially if you're like a big star, like you're quickly forgotten. That's sad because I feel like athletes also have egos to work with. All the other athletes. not me yeah of course not you not me either they do but you know some do but um I think you're humbled pretty quickly yeah well I feel that way out of like even reality television I feel

like it's you get humbled so quickly because you're at the top and everybody's talking about you but a month later it's a new bachelor a new bachelor at a new season I've never seen an episode oh don't start now don't don't start now honestly like I haven't watched fairly any reality TV Jersey Shore back in today huge oh yeah Jersey Shore is amazing I was about it I actually find when I I watch bachelor seasons, even if I don't watch and I know it's Monday night and it's on, I don't sleep as well because I'm like PTSD. Like something puts me back in that time and my memory starts going crazy. And like my Monday nights are still eight years later, tough for me to sleep because I'm thinking

about it. What did you guys go through? I mean, I've met a lot of people in Nashville from it. And some of the stories, I'm like, that doesn't seem fun at all. No, it's like psychological warfare. I know. No. No, it's crazy. But it's like I try and when I'm when I'm having moments like that where I try and think about, okay, what is my nighttime routine? So I want to know what your nighttime routine is like walk us through what it looks like for you. And is it important to have a consistent nighttime routine because I know it's important to have a consistent like sleep routine. But like what you do before you go to bed. I would say the reason why having a great nighttime routine is important is for the consistency. Yeah, that makes sense. But if you were able to just fall asleep right away without much of a routine, that would be totally fine. Yeah. So it's more about the psychological triggers, but most people need that.

The routine? Yeah, in order to trigger themselves. So for me, I mean, so for me, I do sauna every single night. Oh, you sauna before bed every night? Yeah, but I do sauna every single night. Wow. That's non-negotiable. At what time?

Do you have a specific time you do that? Like, where does your body go when you are in the sauna to help you relax? Like, does it just, what does it do? I know you're a big sauna guy. What do you mean? What does it do? Like, what happens to your body when you're in a sauna? Oh, yeah.

I mean, so really the heat before bed is great for slag. sleep. Any type of heat. So there's amazing benefits of sauna for longevity, especially like neurodegener disease, Alzheimer's dementia. But for sleep, it's really just about the heat in warming your core body temperature up. Because in order for us to fall sleep quickly and get into the early sleep cycles, it has to cool down. It drops about a degree, a degree and a half. So when you heat up before bed, your body reacts and it's like, I need to cool myself down really quickly. And you overreact, it allows you to drop your temperature really fast and you fall asleep faster. So anything, sauna, even hot shower, bath, hot tub, any of that stuff is really effective

for falling asleep. That's so interesting because when I have trouble falling asleep, I need to be cold. So that's the other thing is you want to be cold. Oh. So, okay, I see what you're saying. You're really cold bedroom. You know, 65 degrees is pretty ideal. So when you heat yourself up, your body reacts and then you expose yourself to that cold bedroom. Yeah. Your temperature drops really quickly and you want to fall asleep back. I need to get cold to like fall asleep, but I hate being cold when I wake up because it makes me not want to get out of bed. Right. Well, ideally, honestly, so ideally, and there are some thermostat that do this, you would have the room actually gradually heat up throughout the night. Wait, I think my new thermostat does that. Yeah.

It said schedule on the screen the other day and I was like, that's, I was overwhelmed. Because in the morning, you actually want your temperature to heat up. So that's why cold plunging in the morning is great because it's super cold, opposite reaction. You get cold and your body reacts. That's why you You go like shiver and it boosts your core temperature up and you wake up. Okay. Explain this to me and it might just be a me problem. But if I wake up and I can't get back to sleep in my brain spiraling, I get out of bed. I make myself cold and I physically shake my whole body. And that like helps me with anxiety.

And then it like makes my body want to relax again. I like you intentionally do that? Yeah. Like I get up and I'm like, yeah. No, I like jump and shake. Yeah. Well, so anytime you like apply a big stressor. Afterwards, your body has the opposite reaction.

It's going to try to... So is that a good thing I do that, or is that weird? You know, what's funny is you say you have, like, insane dreams is when you're under a lot of anxiety, your body actually will have more REM sleep to try to combat the anxiety because that's type of sleep to help with that. Oh, bless my anxiety. Just helping my sleep. Exactly. That's nice. And females actually have a little bit more REM sleep because they're naturally a bit more prone to anxiety.

Interesting. Yeah. What is your, or do you know anything about women doing cold plunges around their sleep? cycle. I mean, cold therapy in general is just net positive. Yeah, okay. But your temperature changes quite a bit along with your sleep throughout your cycle. Yeah. So like your first half of your cycle, you're going to have a little bit less from sleep than the second half of the cycle and your temperature regulation changes quite a bit. So in general, anything you can do regarding sleep to regulate those temperatures like the hot before bed and the cold in the morning is going to have even

more of an impact when you have all the volatility of the cycles. Okay. It's already a challenge. Yeah. So kind of tee your body up as much as you can. The other thing with cycles is it's very, and I'm not an expert in this, but it's very inconsistent person to person. Everyone's, as you know, everyone's very different in the regulations and how they react to things and even how much their hormones vary. And medications they're on. Definitely.

There's so much stuff. So I think it's almost like as a female, I would even be more particular about using temperature and different protocols to optimize your sleep because it changes much more. You know, men are very consistent in that regards. Hormones fluctuate day to day. Like, you know, we have changes in testosterone and sex hormones like cycle throughout one singular day. Well, you guys have pretty vast differences throughout an entire month.

So it's less of an issue. It's pretty predictable. Yeah. We're moody for other reasons for sure. I'm not saying that we're consistent in all that. Yeah. Thank you for saying that. We just have daily cycles.

But wait, what is your, I was, I said medicine and it made me think, what is your take on sleeping pills, or, like, sleeping pills, like, Larazepam, but melatonin, like, anything. Almost all medication reduces REM sleep, almost all. But if you have something clinical go online, I'm not saying, you're always with your doctor, but, like, you know, like Ziquil, Benadryl, NyQuil, all that stuff, you know, that's basically just Benadryl, and it, it reduces, it messes with the architect here for sleep. Sleep is all about going through, that's flowing through these sleep cycles at the right time and having the right proportions of it,

it creates this perfect night's sleep. When you start throwing things like that in, it changes how these cycles flow, and that's why you don't get a good quality of sleep. Oh, okay, that makes more sense. And melatonin is weird because so melatonin, melatonin is a hormone, right? And almost every country in Europe,

it's a controlled substance. You have to get prescribed it. You can't just go buy melatonin. You know, it's... You also need to get prescribed like Advil over there. Yeah, yeah. But it's a hormone just like, you know, any other hormone that has an impact,

on things other than just sleep right so a couple things on melatonin one it's triggered by the absence of light so darkness right so the reason why I think so many people are taking it is because people don't control their light so you almost want to mimic your light inside like outside so have a nice continuum of your living space to your bedroom a lot of people just have okay this is my living room the lights are on and then I want to fall asleep it's really dark in my room but if it's dark in your living space you you'll be producing melatonin for hours before we're we go to bed. And most people have the ability to produce plenty of melatonin. So do you think TV in the bedroom is a no-no? Yeah, it's not great. But I'll say this,

is I have a TV in my bedroom. Yeah. And me and Katie watch one episode of a show every single night. And that's the thing with sleep is you have to have priorities in life. Yeah. And enjoy. The most important part of life, and this is actually measurable from a longevity perspective is relationships and quality of relationships. So that time with Katie, we've done it for 10 years that time's very special to me like wow yeah yeah so it's like i would not trade that for almost anything so what do you mean you watch one episode and like that's your like quality time together you know like well i mean we spent time together other than that but like you know we look forward to it yeah you know we just kind of hang out like we're with each other yeah you know like like

even having skin on skin touch reduces anxiety there's just like so many positives of that and and i look forward to it every single night so that's nice if there's like a small negative impact to my sleep I'll trade that any day of the week so you sauna you can do things yeah so sauna for Netflix one episode like my sauna protocol I usually go we usually give 15 minutes yeah in the sauna dip in the cold for about 30 seconds to cool down back in the sauna for 15 dip and then like hot tub for 15 if if we have like a lot of time it's amazing yeah you do that every night yeah wow yeah and sometimes there's a lot of people over it depends but yeah you guys do throw your little sauna parties but usually it's just us you know I take a few supplements I take

Take a magnesium three and eight supplement, but nothing, nothing crazy. And then, yeah, so then I head up to bed, do your normal, like, you know, face wash, brush my teeth. I mean, oral hygiene, but super underrated for health and longevity. I've heard this. Like, people don't understand how. Is it your teeth, like, connected to your heart in some way? Well, just the inflammation in general. Okay.

And some of the bacteria and the plaque build up. Yeah. So there's a direct link between, you know, plaque built up in your mouth and oral hygiene and heart disease. Yeah. People don't realize that. But mouth tape is amazing for oral hygiene as well. For a girl. Okay, so let's talk about mouth tape.

Yeah. Obviously, you give a lot of good general tips of what to do before bed to help you sleep. And I want to talk about eye masks too, but mouth tape. Do you use it every night? Every night for, I mean, three years. Okay, tell me all of the benefits, because you got me on mouth tape. However, that was like six months ago or something. I love it.

But my problem, and I told you this, I was like, but I get spray tans once. a week and I don't want to rip off my spray tan. So you came out with smaller ones. Well, because not a lot of people have this issue. I might be one of the only ones. I've been a fair amount of people. There's a lot of people. They just don't admit it.

So you have mouth tape, but you have smaller ones now, which I'm so hyped to use. But tell me all the benefits of mouth tape and why? Like, why is it that, so it's just, is it to force nose breathing and what does that do for you? Yeah, so we came over the dream strips because it's the smallest footprint. It's tiny, but it's super secure. Okay. Especially females of skin care regiments, spray tans, all that stuff. But I use that one because it's, it's just, you know, the less you can have in your face,

the more comfortable it is. Yeah. It's not scary because a lot of them cover your whole mouth, and that one, you can, like, you can still breathe if you want to. Right. So nasal breathing in general is super powerful. So. I mean, they do it in meditation all the time.

Oh, yeah. I mean, so our breathing, think of our breathing is like the steering wheel of our nervous system. Yeah. So when your breathing changes, your nervous system reacts. Your body follows. So when you start rapidly breathing when your inhales are longer than your, your exhales, you start to ramp your nervous system up and you're not in a relaxed state. And vice versa, when you're breathing through your nose and you have long exhales, your body relaxes.

And a lot of things happen. But when we use the mouth tape, there's a lot of benefits. But when we breathe through our nose, it produces nitric oxide, which is a vasodilator. It expands our blood vessels and allows us to be much more efficient with oxygen. So when that gas is produced in your nose, through the friction in your nose, it travels down to your lungs. and you're able to absorb more oxygen with less air. So your body's basically having to work less hard to breathe and you're at a much more relaxed state.

When you're breathing through your mouth, you're almost under this like chronic stress the entire night. The entire night? Yeah, because you're not breathing as efficiently. The other thing that happens is when, so your vagus nerve is a nerve that controls your nervous system. Right. Switches between your parasympathetic,

like your relaxed nervous system and sympathetic nervous system. And there's a ton of nerve endings on the top of your, the roof of your mouth. So what you want is you want your tongue to be placed on the roof of your mouth and that will instantly relax you and combine that with the breathing and you know you're in a very restful place. Like that's why a lot of babies use pacifiers because it's very relaxing. That's one of the reasons why it's calming to kids. Wow. There's all these nerve endings on the top of your mouth that directly linked to your nervous system. So mouth tape is like a pacifier for adults. In a way. Yeah, from a calming perspective. Yeah. That's so.

Cool. But then the other thing is the oral hygiene perspective. Probably two more things. The oral hygiene, so when you talk to dentists, one of the main reasons your teeth deteriorate rapidly is just the acidity of your mouth. And so, you know, like seven is pretty much neutral, right, between acidic and water and all this stuff. So when the acidity drops below like five and a half, your teeth start to break down pretty fast. And when you mouth breathe, it's right around three and a half.

So your mouth gets super acidic. and he starts to break down and you get dry mouth and all those different things happen and then the last thing is your jaw line so especially with kids

when you have your mouth open all night you're bringing it to your mouth your jaw line becomes less defined like whatever position you're in you're in that position for eight hours I'm mouth dabbing every night so think about like if you open your mouth right

and look at your jaw line and what position that's in that's what your body starts to adapt to right Oh. So when they, it's crazy some of the studies down in kids when they, they change from a mouth breather to a nasal breather, their jawline becomes much more defined. Can this happen to adults? Yeah, for sure.

But it takes time, you know, like it's structural. So you have to be very consistent with it. How long before you start noticing benefits? Like a week. No, well, no, from a jawline. No, just like all these benefits. I mean, night one. Wow.

So, I mean, it was life changing for me. So my story with it was I was always speaking on sleep, learned all this stuff, tried it out, and I felt so much better. First night, I was like, wow. Like, you know when you were a kid and you slept and you were just like, you're out? Every time you go to bed, you're like, and you wake up and you're like, you never even, I don't know if you remember, but when you're a kid, you didn't even know what quality of sleep was. No. Like every time you slept, it was the same. It was just great.

Well, your biggest problem in life was like what cookie you were going to have the next day. Yeah. When people are like, oh, I can't sleep at night, you'd be like, I don't even know what that. Yeah, how does that even? Yeah. So I felt like that every single night I started to use it. And so time went on and I was like, okay, I want to dive more into this, learn more. And also, there's not any great products out there, right?

Like everything was made with like sketchy adhesives. So we, you know, we use US made adhesive like medical grade, the best of the best, bamboo silk. You know, we basically like maxed out every material we could. So then I'm like, okay, why is this working so good? I mean, I knew the science behind it like conceptually, but for me like what's the difference so i did two clinical sleep studies i did one with the mouth tape one without the mouth tape i did the one without the mouth tape and i was diagnosed with moderate sleep apnea i stopped breathing no way stop breathing 86 times throughout the night they recommended

the CPAP the whole thing i had no idea i always thought they slept well i didn't snore any of that stuff did it with the mouth tape i only stopped i had i had eight disturbances the entire night which is less than the average person completely fixed everything my sleep cycles my My brain sleep is up 25%. Deep sleep is up 25%. It was wild. I love when the proof is in the pudding. I know.

And you don't, but you don't know. Like, you only slept as yourself, right? So really, do we get this opportunity to feel like a distinct difference from your perspective? Like, of, okay, I was doing this. Now I'm doing this. Right. Usually sleep issues gradually happen over time. That's true.

So it was cool to, like, feel the difference. I mean, I even think sometimes when you know more, like, even just tonight going to bed with that mouth tape on, knowing more, I feel like I'm going to sleep better. Definitely. Yeah, also, if you believe in that things work. I agree with that. The other great thing is, is crazy how many wives are buying it for their husbands

because it helps snoring tremendously. Okay, that was going to be another question of mine. Does it help snoring? Yeah. But I don't understand that because, so when you snore, is it because your jaw comes forward or there's like blocked passageways?

So I thought snoring was if you can't breathe through your nose. No, so it's more of like the airway. The airway could be collapsing. you're not creating that seal like with your tongue on the top of your mouth. That's more the issue. It creates noise because it collapses and it flutters back and forth. But also snoring isn't something to be ignored. Like if you're no, it's a sign.

If you or your snippy other has like an intense snoring issue, usually that's a sign of sleep apnea. Some form of sleep apnea. So definitely get that addressed. But it can be a really great fix for that. It's actually crazy how much snoring attributes to divorce. I believe it. how if you look at how much sleep impacts like mental health and moose stability, and then if you're

disrupting that. So let's talk about ADHD. How does mouth tape help with ADHD? Every psychiatric disorder is exaggerated by poor sleep. Yeah. So whatever ailment you have in the night, that's your brain's ability to kind of reset these neuromodulators, neurotransmitters, your dopamine and serotoners, all those things. And a lot of times with ADHD, there's imbalances there. And so, you're eliminating, especially the last few hours of the night. Yeah. So that is really impactful for your mental health. Yeah.

So when people aren't going to bed early enough and they wake up early, you're cutting off the sleep that's affecting that. And that's the only time your brain really has a chance to reset itself. So it just compounds on each other. And, like, kids who, there's some good studies on kids who mouth breathe and, you know, the chances of ADHD go up substantially when they're mouth breathers. My girlfriend, her two kids wear mouth tape and they are five and seven. Yeah.

And they wear them out of tape. Yeah, there's some cool ones that are a little less, like I wouldn't put like full tape, but our small strips are great. Yeah, the little small one for kids. Yeah, they're a, I don't know if you saw them, but like they're like this big. And they stick like crazy, which is awesome. It took a long time to figure that out. Yeah, of course. Especially if you're not using like shitty adhesive stuff and you have to find stuff that actually works.

Yeah, yeah. We did your research. I know way too much about adhesive now. I never thought it would now. Well, that's fair enough. I don't want stuff that's going to like rip my lips off. No, it's a delicate balance, though, between you obviously want it really sticky, but you want it to be able to come off and not mess up your skin. Yeah.

But we're coming out with something really cool in like two months, but I can't say, yeah. Dang. Okay, well, will you let us know when you'll love it. Really? Yeah. Oh, it makes me. You're going to be hype. Is it sexy mouth tape?

I think all mouth tape is sexy. You're like turned on when Katie has mouth tape on. You're like, you are so hot around. It's like a bondage. Yeah. Okay, so I googled some sleep trivia. Okay. Facts, and I was shocked by some of them.

Okay, so 83% of our dreams are in color. Is that, why is that just because... But did you know that before the color TV came out, they were 83% black and white. Uh-uh. Yeah. I did not know that, otherwise I would have had a written down. Fun fact.

It's wild. So, when you think the older generation dreams more in black and white, that's where the other 17% is? Probably not now. See the math I just did? Yeah. Not now. Okay.

Oh, yeah, because it's color TV. Maybe, though. Okay. That's crazy. Yeah. Okay, the longest record of someone sleeping? 11 days. Okay, this is where I'm concerned.

11 days, and it's a 7-year-old boy, and they're like, yeah, we finally woke him up. I'm like, why were you not waking him up after day one? Yeah. Well, I don't know what's going on. Yeah, I mean, yeah, I don't know what that was. Well, obviously something was wrong, but like, no shit. Yeah. 11 days?

It's a long time. What's the longest, like, amount you like to sleep for? Like, do you force yourself to get up at a certain time after a certain amount of hours? Yeah. I'm definitely like between an 8-9-hour guy. Me too. And I think people don't realize that, like, that's normal. They did a couple of studies last year at Harvard and in Japan about how much sleep is needed.

What's the optimal amount of sleep? And they were 30-year-olds, I think, in the 30s. And what was interesting is they brought them into this lab and they let them get acclimated to the lab. And everyone doing the study was sleeping over seven hours. So the first couple of nights they brought them to the lab, they slept on average of 10 hours. Because even though they were sleeping seven hours, it wasn't enough. And their body was reacting and trying to make up for it. And that's not body to body.

That's just everyone in general. Yeah, everyone in general. And then they allowed them, they basically gave them 14 hours of sleep. So you can sleep as long as you want, wake up when your body wakes you up. That's considered the optimal amount of sleep. And I think the average was like, it was like eight and a half hours. So that's a long, like most people would be like, oh, that's way too much. Right.

But you're just used to being chronically underslept. So that's what I was thinking too with, there's a lot of people that are like, I don't really need that amount of sleep. I think I just need five to six hours. And I'm like, well, I need nine. The chances of someone functioning optimally off of six hours of sleep day after day is less than half a percent. So one person out of 100, less than that. So when people say that, the chances are very untrue.

What about the longest record? Now I want to test you. Longest record of someone staying awake with no sleep. Before dying. I think it was like 13 days. People start hallucinating. and acting like not themselves. If you talk to a lot of like endurance runners

that do Last Man Standing, which is like a 48 hour race, they'll start hallucinating. They'll like be running and they think that like a lion is running across the road because when you start, when you don't sleep, crazy stuff happens. Well, because the book of World Records was like they stopped having

people do that. Super unhealthy. Yeah, because it's just not. Yeah. Yeah, you start hearing stuff. Yeah. You start seeing stuff. That's crazy. After pretty quickly, usually like 48 hours, which is not very long. Yeah, no, that's really not. I love sleep. I'm like excited to learn all this stuff about sleep because I love it so much. Going back to the minute, you know, the six hour

people. Yeah. It's funny because what's interesting when people are chronically underslept like six hours every single night because people are always like, I think I can train myself to sleep less. Yeah. And what happens is you can train yourself, but not in the way that you want to be trained is as time goes on, like your cognitive performance continues to decrease. So your reaction time, your decision making continues to get worse and worse, the longer you do it. Yeah. But your perception of how much is being impacted doesn't. So you actually start to think that you're performing well.

You don't realize how much the lack of sleep is impacting you. And so you almost, you know, you have this warp sense of perception of how well you're performing and what your cognitive function is, the longer you do it. So that's why people who think, say, I'm good at five or six hours, they think they're fine because they've lost that perspective of how poorly their brain is functioning. Crazy. Yeah. And you're telling me if they just use some mouth tape, put on an eye mask, get some consistent sleep, they can start training their body to sleep better.

Absolutely. Wow. I think, though, people, it's not an easy path. You know, once your body gets used to that routine. Oh, for sure. Right. It's not like someone's sleeping five hours every single night. They think they're good and they can just be like, all right, I'm going to sleep eight.

It's going to be a journey. It's like when Katie tried to convince me I could be a runner and then I ran for three days and was like, I can't. Was it three days? I think it was like two. I actually think it was five. Three. Okay. I'm pretty sure it was three days.

You could definitely be a runner. Well, I'd do berries. Yeah. So what happened? It's my hips. My hips start hurting. Could mouth tape fix that? Well, you got to get used to running.

Like battle through the pain? Yeah, a little bit. Oh, really? I mean, if you've never run. Yeah, no. Your hips hurt and berries? No. Why?

Because it's like a treadmill. It's not like pavement. You can train it at a treadmill. But then you don't run a marathon on a treadmill? No, but it carries over pretty good. Really? Yeah. I'm doing the New York City Half Marathon next week.

Are you really? Yeah. And then I'm doing rim to rim. What's that? With Jesse Etzler and a couple of, we have a whole group of guys. So it's 46 miles. Sick. What's wrong with you?

You start on one side, you go all the way down across, up to the other side, back down across those 46 miles. Consistently running. Well, you can't run the whole thing because it's pretty steep. Yeah. But it's, yeah, it's going to be. rough. Do you feel prepared for this? I mean, I've been training hard, but like, I don't know if you ever really are like, like, I'm prepared for this. It's like something like that's pretty gnarly.

You can't really prepare yourself for it, nor would you probably want to because then you wouldn't do it. I don't know if I, yeah, I don't even know what to expect. Well, good luck to you. I'm worried about you. I just thought of something and I need to ask for myself. I, these massators on me are like insane. Tense. Does mouth tape help with grinding your teeth? Definitely, yeah. It can help you relax for sure. Really? Yeah. Okay, good. I need that. My last thing. for you and it's probably the most important question I have. We talked about this at Super Bowl,

but does having your dogs sleep in bed with you affect your sleep? If you moves around a lot. They do. But that's a non-negotiable. Right. Yeah, no, I remember talking about this. Yeah. That's tough.

I know. I think, you know, honestly, like having, that's one thing too with mouth tape is nasal breathing. Can I melt tape my doggies? I don't think so. You like that is animal abuse, Caitlin? But nasal breathing reduces the amount of this hormone that's produced that actually makes you go.

to the bathroom more often. So, yeah, it makes, it's like a... It makes you poop more? It's like a diuretic, no, pee. Oh. It's like if you're mouth breathing, you'll have to get up in the middle of night and go to the bathroom more than because it's producing more than a hormone.

Interesting. Yeah. So that's another thing. But the reason I say that is because, you know how you, you talked about waking up in the middle of night and having racing thoughts. Yeah. And anxiety is like you want to give your brain the least amount of opportunities to do that, right? Like, every time you wake up, it's a chance you can start thinking about something.

Yeah, scroll TikTok and see some bullshit. Definitely not. do that. Yeah. Or you could stub your toe on the way the bathroom. Who knows? So I think, you know, doing things like front loading your water intake, your hydration, mouth tape, temperature, eye mask, doing everything you can to limit the amount of times you wake up in the middle of the night because life's tough and there's always stuff to worry about. And so the more often you wake up, every time you wake up is a chance that you might be able to fall back asleep. Do you sleep with your phone by your bed? It's on the side table. Not right. If I pick my phone up in the little

night, like I'll be awake. Yeah. Same. I definitely don't do that. But why is it so tempting. I'm like, all I want to do is sleep, but my phone's right there. I know, it is tempting. TikTok, I mean, they crush it. The algorithm just sucks you right in. TikTok is the most like, you know, I think it's a bad, yeah, for sure. I think it gets a bad rap though, because it's like fun. I have a good time watching it. Usually I do. The last few days hasn't been so fun. Depends what kind of algorithm you get. My algorithm is usually incredible. It's usually dogs, comedians. Right. And so like, that's what I mean. I think it can be, if you use it the right way, You're like, I have 10 minutes, and it's not, like, detracting from other things.

It's, like, fun to do. People have such a negative opinion on it. Yeah, I guess it's true. It does depend what we call that around here shopping for pain. Like, if you want to go and you make your algorithm what it is, if you don't want. Shopping for pain. Yeah, you're going to look for shit. No, I get it.

The worst is, like, I got in a little mix there for a minute of, like, Dog's Last Days videos. Oh, Jesus. Katie, look over. I'm just, like, crying. No. Also, I'll cry a lot. more the older I get. Oh, that's everybody. That's everybody. Especially men, I think. Men get softer with age. But I like that. I don't know how much softer I can get at this point.

Well, stop watching dogs' last days videos. It's bad. Then you kind of like lean into it. It's kind of like when you bite your tongue and then it like hurts but you want to keep doing it. You're a freak dog. You know what I'm talking about? No. You guys what I'm talking about? Or like if you have like a little like store or something, you can't stop picking it, messing with it. Sure. It's kind of like that where like you kind of like you don't want to watch it's sad but it's like kind of i get what you're saying but i couldn't do that with dog videos talked about it what was the what did you call it shopping for pain i think a lot of us are victims to the snooze button yeah and we hit it and we go back into a sleep cycle how bad is that for us the best thing you can do is to set your alarm the latest you possibly can okay because it's not

necessarily that the the snooze button is bad there's not anything horribly happening or not anything horrible happening but those cycles of sleep right before you wake up are so rich in REM cycles it's super impactful for your mental health so even you know the last 20 minutes that could be a full REM cycle and so you're missing out in such a good quality sleep so almost think about that sleep right before you wake up is even more impactful like twice as important oh so you don't want to blow that right that's the best sleep you can get from a mental health perspective and so you're missing out in a fair amount like even 10 minutes is a good amount because the normal person only gets an hour and a half the entire night, right?

Well, what happens when you hit snooze and then you go back? Because I feel like when I go back to sleep, I go into an even deeper, but then it's too hard to come out of that again. Yeah, it depends. That's the one thing is there is a little bit of, like, fear. Well, like, people try to make it seem worse than it is a little bit where has ever been anything to show that hitting the snooze isn't going to have negative long-term outcomes besides just not getting enough sleep. Got it. Because everyone's different. Some people can go back into. really deep sleep cycles. It kind of reset your sleep inertia. Yeah. And you feel like you can't wake up after that. But in general, like that sleep is so impactful. Like your prime prime sleep. Yeah, that's like soak up as much as you can. So literally I would try to wake up the latest you possibly can and you'll feel a lot better. That is what I do. I'm like, what is

the latest possible time I could set an alarm for? And then I'm like, I don't have an option to hit the snooze button. I got to go. Yeah. Yeah. But the other thing you don't really want to wake up in a stressful environment. So even like picking. what type of alarm you have like you know that's super aggressive like iPhone like even if you use like the the alarm app on the iPhone that has a gradual nice like that can even change you know your your stress hormones I do the hatch and it's great it literally wakes me up with a meditation and that's such a little easy tweak yeah my bed is actually so my bed has all these has like these tiny cylinders all throughout it and so you can wake up it just

gradually crazy as little waves. Stop it. Yeah. Are you sponsored by this brand? Tell us. Yeah, it's called Bright Balance. Hell yeah. I want one.

And you can also play like thunder noises in the before bed and the waves match the noises. It's pretty pricey. Yeah. It's like, it's like 10 grand. And is it a mattress or is an addition to the mattress? The mattress. Oh, okay. It's all integrated.

And also like, you know, it measures your heart rate, your heart rate ability, how many breaths you take per minute. like the whole, the whole deal. And you can, what's also, what another thing, another good tip is like, so like whoop or there's some other devices, but if you wake up at different times in your partner, which I would say most people do, having a silent alarm is super useful because like a vibrating like wrist alarm or like on our bed you can do each side. It's just like not fair. Like so many issues and relationships stem from sleep problems and people having, you know,

sleep divorces and a lot of people are like normalized sleep divorce and I'm like I don't know I guess I'm old school where there's also great benefits from an emotional connection perspective of having skin contact and sleeping together and I also just think it's symbolic of more in a way yeah and I probably it's probably not just probably get some negative attention in the sleep world but there's so many things you can do to combat that before you had to sleep in different rooms right yeah if you are binge watch I guess you don't binge watch if you watch one episode before bed but how do you shut it off after one episode. I'm like, holy shit, I need more.

Yeah. Well, that's... I'm watching beef on Netflix right now. I actually think that what you're watching, you know, because there's this whole blue light. Obviously, blue light's bad for your sleep. But the more I look into it, I actually think it's what you're watching is more impactful than the amount of light. Like the more stimulating or like TikTok if you're really into it as opposed to if it's

just off in the background. Even if you had a fair amount of light, I think it's more of the stimulation from what you're watching than the blue light. Let's talk about takeaways. I like to take away things from a pod Mouth tape reduces What? What? Oh fudge! Yes! Please confess something to me

Because you walked in here and you said I was just like I know what embarrassing story I should tell Please tell me. And does it have to do a sleep? No, I was at the doctor. Oh, okay. That's like... Sure, health wellness. Yeah, sports.

So I was like, I think I was like, probably like early middle school years. It was the last physical I got where my mom still came in the room. Okay, okay. That gives you like an awkward age. Okay. So I had to get a sports physical and, you know, they do a hernia test. So they grab you and they make you cough, right? Yeah. So I'm, yeah, I'm probably like, I don't know, sixth grade. And he's like, okay, we're going to test for a hernia. So you know, drop your pants. And he's going to check. And he was an Indian doctor. Yeah. And he had a very thick accent. Yeah. And so he was saying cough. But I thought he was saying golf. He was like, cough. And I'm like, yeah. In my head, I'm like, well, I'm like, well, I'm.

I mean, maybe he's going to check out, like, my rotation in my spine or, like, how I move. So I literally have my pants down. He's, like, ready. And I, like, line up like a golf shot. And I'm like, go to a bathroom. He's like, no, cough. I'm like, oh, cough. So it was super embarrassing.

It made even worse with my mom's in the room, but I don't really want her in the room at this age anyways. So it was like the worst moment. I was probably beat, right? Yeah, I was like, oh, maybe wants to see, you know. Your spinal rotation. Baseball, so I'm like maybe, I don't know, like checking my hips and my shoulders, but, uh... That's a good one. Like that moment, like, I would never...

That's one of those ones where, like, you're doing something random, then you think of it, and you go, oh, God. Oh, it's like, it was the most cringe thing a whole time. They hurt my soul. Still kind of hurts my soul a little bit. Yeah, because when they asked you probably to prep for this podcast and they say that your brain was probably like, this is my chance to get it off my chest. That was it. I'm going to be lighter after this. Yeah, I'm glad.

Yeah. Maybe you won't, do you have nightmares about it? No. You know that doctor went home and then I was like, let me tell you what happened. So this kid, his mom's there. The whole mom part is way worse. That really added another element of embarrassment to that story. It's already embarrassing doing that with your mom in the room anyways.

Yeah. Now I'm wondering what age you were. Like 11? Probably 12. Okay. I was going to say 12, but I went when you're younger. It was definitely where I was like, no, you don't have to come. She was like, I'm going to come in.

You know, that age. Yes, I know that age That was like when Caitlin, why are we sharing this? I might have actually shared this already But my niece was like Three, maybe she was four at the time And I was having

In the states you guys say taking a shower In Canada we say having a shower We were taking a shower And I was helping to wash her hair And she turned around and she said Why do you have an earring in your boob And I was like, you're too old to be in the shower with me Get out of here

And then she told my family about the earring in my boom I didn't know that existed, but that's also... Well, it's a nipple piercing. I got it now. Oh, okay. Got it. It's a nipple piercing, Todd. Just one.

Just one. Well, because I was going to get two, but they did one. And I said, don't touch me ever again. That was the worst pain I've ever felt. I bet. It was terrible. Still have it. I got it when I was 16.

We'll tell everybody where they can find you and you're all of your... Wait, your dream recovery. Does it have eye masks, too? Yeah, eye masks. And pillowcases. Oh, because silk pillowcases also help. Yeah. So silk is wild because it's naturally like,

antimicrobial kills bacteria yeah and then we elace it with silver ions which is like what lulu uses in their clothes that make them not smell no way yeah so it's awesome for your skin because it just naturally kills all that bacteria and then your hair yeah definitely for silk but most like silk pillow cases like the best ones are like six mummy that's the scale they use for silks so zero is the worst 30 is like that's like 24 karat gold that the most dense highest quality and ours are all 30 like maxed out but so the more dense there are the the more dense there are the the more the silk the less absorbs moisture and oil. So like for your face and your hair,

it keeps all that natural moisture and doesn't absorb it. Like cotton, you know, it would absorb all that. Yeah. So if you have like a big skincare routine, you know, silk pillowcases the way to go. But I, you'd be impressed with how I sleep because I'd just go like this and I don't move. Like a mummy. Yeah. Okay, wait, tell people where they can find it.

I mean on Instagram, just toddy Anderson, but dreamaccovery.io. We're on Amazon now, which is cool. It makes it easy. Oh, that's awesome. Yeah, definitely. strips are on there but yeah i mean the strips are amazing yeah and then uh we're coming out some cool new stuff the next i'm excited can you tell me offline yeah i'll tell you after okay thank you for coming i'm kately bristow your session is now ending and if i'm being honest i wouldn't mind

a rating and review Thank you.