5 Tips To Help You Get Better Sleep Every Night

[00:00:34] Hey guys! Welcome back to The Digital Diet Podcast. I’m your host, Marisha Pink, aka The Digital Diet Coach. Hope you’re having a really good week. Today, we are talking about one of my absolute favourite topics: sleep. When I tell you that I slept like a baby during my recent trip to Bali, I’m not exaggerating.

[00:00:56] The consistency of the sleep that I had over the three weeks that I was away was absolutely incredible. My bedtime and my wake up time was almost the same every day. I would naturally feel tired and drift off to sleep at the end of the day. And I naturally woke up most mornings without needing an alarm. I was getting seven to eight hours of sleep and I felt rejuvenated when I woke up. Sleep is really this truly magical thing.

[00:01:24] Since I’ve been back, however, little bit of a different story. For the first two weeks or so, I want to say, my sleep was totally messed up. Almost without fail, every single night, I would fall asleep on the sofa. The lights would be on. The TV would be on. The works. Then I’d wake up in the early hours of the morning and instead of actually going to bed, I would just roll over and snuggle back under the blankets and sleep some more.

[00:01:51] Then I would wake up for a second time at around 3.00 or 4.00 am. Only then would I actually get up and go to bed, which of course ends up waking you up because, in my house at least, I have to go up a couple of sets of stairs. So all that movement and the cold and fumbling around invariably wakes you up. The bed is cold when you get in and then because you’ve had some rest, you don’t feel as tired.

[00:02:16] So, I ended up committing cardinal sin. I ended up reaching for my phone and scrolling through Instagram. Or rewinding whatever show it was that I fell asleep watching downstairs and bringing my laptop into my room. It’s terrible sleep hygiene and I was a complete catastrophe the next day. I felt exhausted because, obviously, I wasn’t getting consistent, unbroken, good quality sleep.

[00:02:42] And what’s really crazy to me is that, before my holiday, my sleep habits and my routine was so good. So it’s not like I don’t know what I should be doing to get the best sleep for myself when I’m at home. But eventually I managed to pinpoint the problem. And of course, at the beginning, it was jet lag. Fine, I can let that go. It takes a bit of time to get back on the right time zone.

[00:03:04] But then I realised that really it was the resurgence of an old and bad habit that I have previously worked so hard to cut out. And I think I’ve talked about all this on the podcast before. It’s binge watching Netflix. Because one episode turns into two, two turns into four, and then four turns into a four hour sofa sleep. At least for me.

[00:03:25] It was messing everything up and I would be struggling through the day to get all my tasks done. I was feeling shattered from the moment I woke up. But I know that I’m not alone in this. It doesn’t matter if it’s Netflix bingeing, as is the case with me. If it’s Instagram. If it’s doomscrolling the news. Or just something else entirely. So many of us are not getting enough sleep because we’re not turning off our devices. Or we end up getting bad quality sleep because of them.

[00:03:55] So, if you’re also struggling with sleep and if it’s affecting your day-to-day, then this episode is made especially for you. I want to share how I pressed reset on my sleeping habits, and how you can too. Even if you’re someone that feels like they don’t really struggle with sleep, I promise that there’ll still be something that you can take away from this episode to improve your sleep hygiene. Because it’s not just about the amount of sleep that you get, it’s about the quality of that sleep too.

[00:04:23] Now, the most obvious problem with a bad night of sleep is feeling tired the next day. But there are actually plenty of other effects on your body when you don’t get enough sleep, even if you don’t intuitively feel them, or you don’t immediately see them. And that’s basically because there are so many important processes that are happening in your body when you’re asleep. When you don’t allow yourself to rest enough, those processes either don’t happen or they’re disrupted somehow.

[00:04:48] A quick bit of science for you. There are two main phases of sleep. One is known as REM sleep, and the REM stands for rapid eye movement because your eyes flicker up and down. And the other is non-REM sleep. REM sleep is usually associated with dreaming and non-REM sleep is actually broken down into four separate stages, with stages 1 to 2 being light sleep, and stages 3 to 4 being that really proper deep sleep.

[00:05:14] In each of these phases, there are different things happening for your brain and for your body, at different times of the night. You cycle back and forth between REM sleep and non-REM sleep in 90-minute sleep cycles. But it’s not a consistent period of time that you spend in each phase throughout the night.

[00:05:33] In the first half of the night, you will usually experience lots of deep non-REM sleep. But in the second half of the night and as you’re going into the morning, you usually have more REM sleep, which is the dream sleep. So that means that when your sleep is disrupted, the point at which it’s disrupted can have different effects on you.

[00:05:52] So let’s say that you go to bed at midnight and you normally sleep for 8 hours. If you get up 2 hours early, for example you have to catch an early flight, you might be losing 25% of your overall sleep. But you could be losing somewhere between 50–70% of your REM sleep or your dream sleep, because that REM sleep happens later on and closer to the morning in bigger quantities, during that period of sleep.

[00:06:17] Similarly, if you’re delaying your bedtime and you’re going to bed later and later, and you’re shortening the total time that you’re asleep, which isn’t great. You could also be reducing the amount of time that you get to spend in REM sleep. If you fall asleep on the sofa and wake up like I do in the middle of the night, again, you’re cutting yourself off before you reach that peak period of REM sleep, because it happens later on.

[00:06:37] So, different things are happening at different times of the night, which is why sleep deprivation can have such wide-ranging effects on both your day-to-day functioning and on your long term health and wellbeing. Now, what do I mean by that? Well, REM sleep is actually really important for your mental health.

[00:06:54] I was listening to Dr. Matt Walker, who is an expert on sleep. And he describes dream sleep as being a bit like overnight therapy or emotional first aid, which I absolutely love. He says that it takes the edge off of all the bad or the negative experiences that you might have had. So that the next day, you don’t feel as bad and those experiences aren’t as triggering to you.

[00:07:15] Which makes sense, right? Have you ever wondered why everything feels worse when you’re sleep deprived? And why maybe you feel more grumpy or you feel more impatient than usual? Or you find yourself just snapping and becoming frustrated really easily and you’re not normally like that? It’s because you haven’t been asleep to have that overnight therapy and that emotional first aid. And it’s because the link between two parts of your brain becomes broken when you’re sleep deprived.

[00:07:41] The amygdala, which is the part of your brain that’s involved in your emotional response, is supposed to be connected to your prefrontal cortex, which is responsible for regulating your emotions. But the lack of sleep can break that link and make you up to 60% more reactive to negative experiences, and therefore essentially emotionally hypersensitive. In fact, there isn’t a known mental health condition that isn’t affected by sleep. So the effect of sleep on your ability to regulate your own emotions is absolutely huge.

[00:08:12] Something that I found even more interesting is that, during REM sleep both men and women will experience a peak release of testosterone. This is a hormone that has a two-way relationship with sleep. We normally only think about testosterone as being related to sexual reproduction and sexual function. But if you don’t get enough sleep, you can have lower testosterone levels, which can show up as a loss of sex drive, as you might expect. But it can also show up as bone loss or loss of muscle and strength, mood disturbances, like depression, and difficulty concentrating.

[00:08:49] Testosterone is part of your circadian rhythm, which controls your sleep-wake cycles for every single human being on the planet. So, if you have lower levels of testosterone because you didn’t get a good night of sleep, then you may have more trouble falling asleep and have poorer sleep quality. So you’re kind of in this weird cycle, there’s this bi-directional relationship between sleep and testosterone.

[00:09:11] And testosterone isn’t the only hormone. There’s also the release of growth hormones, which are essential for the repair of your body after you’ve been physically active. Same thing as the emotional patch up, your body is using the time when you’re asleep to patch itself up physically. And, perhaps one of the most shocking things that I discovered is that, sleep is a predictor of what’s known as all cause mortality, which is basically death from any cause. And this is not to be taken lightly.

[00:09:38] Put really simply, the less you sleep, the shorter your lifespan will be, according to the research. Not only that, the quality of that lifespan will be worse, because a lack of sleep escalates your risk for pretty much every major disease in the Western world. It increases your risk of diabetes. The research has shown that just one week of sleep disruption can disrupt your blood sugar levels enough that your GP would class you as being pre-diabetic, which is absolutely wild.

[00:10:06] And your risk for obesity also increases. That’s probably a function of several different factors. So, first of all, sleep is critical for weight loss itself. When you don’t sleep, you end up losing lean muscle mass. This could be because the testosterone levels are lower. But it’s also possibly because your levels of cortisol, which is the stress hormone, are higher, and cortisol erodes your muscles.

[00:10:28] But also, your body holds on to fat if you’re sleep deprived, even if you’re dieting and exercising. So it’s not going to matter what you do if you’re living the most healthy life in all these other areas, if you’re not getting proper sleep. Perhaps the biggest thing when it comes to risk for obesity is that you eat more when you’re sleep deprived. And I know that I’ve definitely felt this. When I’m tired, I just want to eat anything and everything. I actually crave really carb rich, sugary foods.

[00:10:54] There are two hormones that regulate your appetite. They’re called leptin and ghrelin, and they are impacted by disruptions in your sleep. The studies have shown that if you just exist on 4–5 hours of sleep a night, it can cause leptin, which is the hormone that tells you when you’re full, to drop by 18%. Ghrelin, the other hormone, which tells you when you’re hungry, can go up by 28%.

[00:11:20] So when you’re sleep deprived, what this means is not only do you not feel full on the same amount of food as you would normally, you actually feel hungrier. So as I described, you end up eating more and the research estimates that that accounts for somewhere between 280 and 400 extra calories a day. So you can imagine if you continue to deprive yourself of sleep, and continue to disrupt the normal levels or the expected levels of these hormones, that you may end up eating more and then gaining weight.

[00:11:48] And although the hormonal responses make sense, in terms of actually controlling your appetite and your satiety, sleep deprivation is also likely to be impacting your willpower as well. Now, I spoke about willpower way back in Episode 1, specifically in relation to sticking to New Year’s resolutions, which included weight loss goals and how your ability to resist the temptation to eat the things that you’re meant to be avoiding may fluctuate.

[00:12:14] I’ll link the episode in the show notes, so that you can listen to it properly if you’re interested, but essentially your willpower is lower when you don’t sleep. Research has shown that your impulse control regions in your brain are shut down when you’re sleep deprived, and the hedonic reward centres of the brain, which are in the prefrontal cortex, are active.

[00:12:33] So what this means is that you’re likely to make poorer food choices. You’re unable to resist the impulses and the urges that make you want that sugar-filled cookie, or that chocolate bar, or that packet of crisps, and you feel rewarded when you do actually eat them. So that all contributes towards weight gain and increases your risk for obesity.

[00:12:52] But actually when it comes to willpower, the effects of sleep deprivation are wider than this, because you will struggle with willpower and impulse control in a broader sense, and you’ll prioritise fast and cheap rewards to get that hit. So you’re less likely to make smart choices or choices that are aligned with your goals, and find it much harder to resist short term temptations.

[00:13:13] Which obviously plays right into continuing to make poor decisions, like constantly reaching for your phone when you’re supposed to be focusing. Or staying up late to watch Netflix when you’re supposed to be going to sleep. And even though you know you need more sleep, you keep doing it because you’ve got less willpower and you can’t resist the temptation. So you can see that everything is kind of connected and it’s all a vicious cycle.

[00:13:35] And if that hasn’t sold it to you about how important sleep is, then here is one last thing I want to leave you with: a lack of sleep might be ageing you faster. I’ve already mentioned that there’s this peak release of testosterone during your REM sleep. And there was a research study that deprived men of sleep, and found that those men subsequently had testosterone levels that were similar to the levels you would expect to see in men who were 10 years older than them.

[00:14:01] Now, I know that study is in men. I know that we are all about the ladies here at The Digital Diet. But I think it’s important. And, needless to say, it almost feels like an understatement to say that sleep is important for all aspects of your wellbeing. The golden question then becomes, how much sleep do you need and how the hell do you make sure that you get it?

[00:14:20] Well, the first part is a bit easier than the second part. The experts say that the average person needs between 7–9 hours of sleep. That should be achievable for most people on a fairly consistent basis. And I say consistent because you can’t supplement sleep. No matter what you may have read or heard, you cannot make up for lost sleep during the week by sleeping more during the weekend. You can’t make up for lost sleep at night by napping during the day. Even if you think that you feel rejuvenated after an absolutely epic Sunday lie-in, or a lunchtime power nap, it is much better to aim for consistent sleep on a nightly basis.

[00:15:00] Now, that’s not to say that naps don’t have a place. Naps have been shown to be helpful for learning, for memory, for emotional regulation, and even for lowering blood pressure, which can help your cardiovascular health. But there really is no true substitute for a consistent good night of quality sleep.

[00:15:18] And if you are struggling to sleep at night already, then you shouldn’t nap. Because adenosine, which is another chemical in your body, starts building up from the moment you wake up. One of its functions is to help you feel sleepy as the day progresses, so that by the time you reach the evening, you actually feel like it’s time to sleep. And then when you are asleep, your body clears out all the adenosine, and the cycle starts all over again in the morning.

[00:15:44] Now if you nap, then some of that adenosine gets cleared while you’re napping. Which means that you ultimately won’t feel as sleepy by the time you reach the night, and you might struggle to fall asleep even more. So if you do have trouble sleeping, naps are probably not the way to go.

[00:15:59] If you don’t have trouble sleeping and you want to take naps for some of the other benefits, then just try to keep your naps to less than 20 minutes and try not to nap after about 2.00 pm. 20 minutes is the sweet spot because this stops you from getting into the deeper stages of that non-REM sleep. If you start to nap and you get to the 40–45 minute mark, you might experience what’s known as sleep inertia or a sleep hangover.

[00:16:24] I know that I’ve definitely felt this when I’ve taken a nap and I’ve slept longer than I intended to, and then woken up and felt worse than I did before I napped. You feel horribly groggy and it can take somewhere between 1–1.5 hours to get out of that haze of being too deeply into sleep. So if you take a nap that’s too long, and you take that nap too late in the day, you’ll end up feeling really alert and awake right when you’re supposed to be winding down to sleep for the night.

[00:16:52] Now, if you’re looking for a way to take a break that doesn’t involve napping, then I suggest you check out the #TechTimeoutChallenge, which is my 30 day digital detox plan. I will put a link in the show notes, but essentially you take a little bit of time each day to disconnect from all of your devices, and take that time back for yourself to do something absolutely wonderful. Everything you need to know about the challenge is in a lovely little guide that I’ve put together. So I’ll put the link in the show notes and, if you follow the link, you will get the guide and be able to carve out some time each day to just relax and unwind.

[00:17:26] Now that you’re sold on exactly how important sleep is, how do we make sure that it happens? Because even me, myself, as I said, was struggling. I had great habits. I got out of my routine. The bad habits crept back in. Feels, like much of digital wellness is, that it’s something that you have to continually stay on top of. So here are the top tips from Dr. Matthew Walker, our sleep expert, mixed in with a few obvious, but important, digital wellness tips from me.

[00:17:54] Number one is to ditch the devices one hour before bedtime. There are in fact two reasons why your devices are not helping you to sleep. One is the emission of blue light from the screens, which is talked about a lot in the media. Blue light has been shown to delay or even prevent the release of the hormone melatonin which, like adenosine, is important for helping you to feel sleepy. It’s part of your circadian rhythm.

[00:18:19] Melatonin is usually mediated by light. So, in the morning when the sun comes up, your melatonin starts to decrease and you start to wake up. In the evening, as the light starts to dim and the sun sets, your melatonin starts to rise and you should start to feel sleepy. When you’re faced with the blue light that comes from your screens, this disrupts that natural rise and fall in your melatonin, so you don’t feel sleepy and you end up staying up later than you should.

[00:18:44] The second reason to ditch your devices before bedtime is that your devices are providing you with emotional stimulation that keeps your brain alert and active. That prevents you from getting into this restful and calm state before going to sleep. It doesn’t matter if you are watching the latest high-octane film or a thriller series on Netflix that has you on the edge of your seat. It doesn’t matter if you’re scrolling through Instagram and laughing at TikTok cat videos. Or you’re reacting emotionally to triggering news that you’re reading on the BBC or the Sky News website. The effect is the same and that stimulation is not conducive to sleep.

[00:19:20] So ditch the devices one hour before bedtime, and prevent exposure to blue light and allow your brain to wind down and relax, and get ready to go to sleep. Better still, make your bedroom a device-free zone. Now, I know this is not for everyone, but hear me out. I’ve been advocating for this from day one and, recent experiences aside, it’s usually what I practice. That’s what I mean when I talk about good sleep hygiene.

[00:19:46] Bed should be a place of sleep. And other nocturnal activities. You know what I mean. When you bring your devices into the bedroom, or you watch TV in your bedroom, you’re training your brain to associate that space with those activities, rather than with sleeping and with sex. I don’t have a TV in my room and I try as much as I can to keep my phone and my laptop outside of the room.

[00:20:09] I have a Lumie alarm clock, which I will link in the show notes, and I use that to wake me up. So I don’t need my phone to have the alarm. And this all resists the temptation to stay on my device late into the night or to pick it up if I’m having trouble sleeping; notwithstanding my recent escapades of sleeping on the sofa and then going up to bed.

[00:20:27] And on the subject of having trouble sleeping, Dr. Walker put it really perfectly when he said, “You wouldn’t sit at a dinner table and wait to get hungry, so don’t go to bed and wait to feel sleepy.” If, after 10–15 minutes, you haven’t fallen asleep, get up and walk around. Go and listen to a podcast, read a book, whatever it is you want to do for 10–15 minutes, and then go back to bed when you feel sleepy. You have to train your brain to associate your bed and your bedroom with sleep, and this is one surefire way to do it.

[00:20:57] The next tip is to ditch the light and go for darkness. So, because of melatonin’s sensitivity to light, turning off your devices is usually not enough. You also want to try dimming the lights in your home or turning off ceiling lights, and using lower intensity lamps around your house or in your bedroom a few hours before bed. And that should also help you to feel sleepy at just about the right time.

[00:21:22] I mentioned my Lumie alarm clock before. It actually has a sleep and wake light feature where the light steadily dims until it goes out, which takes about 30–40 minutes, and then it steadily increases in the morning before the alarm sound goes off. That stimulates the natural light that our circadian rhythms respond to in the world from the sun rising and setting each day.

[00:21:42] The light is just enough to read a book by, until obviously it gets too dark, and by that point I’m also usually feeling really sleepy anyway. Then in the morning, when I actually make it to my bed and use the alarm, I find that it’s a more gentle way to wake up. I’m actually often awake before the sound of the alarm goes off, which, to be honest with you, feels like a much less rude awakening and a much nicer way to start my day.

[00:22:05] Another tip from Dr. Walker is to turn down the temperature. You need a one degree drop in temperature, in order to fall and stay asleep. So, what you want to do is try to keep your bedroom at a cooler temperature. Maybe you want to crack open the window slightly. Or if you’re living somewhere hot, you want to keep the fan on or run the A. C. Or if you’re just in the heatwave that we’re having in London right now, you definitely want to have a fan on.

[00:22:31] I’m not saying that it needs to be like the Arctic, it’s just one degree. But you should notice that this helps you to fall asleep and stay asleep. And this also makes sense because, I don’t know about the rest of you, but when I get too hot in the night, I usually wake up. And then I end up trying to find the cold side of the pillow or the cold side of the bed. You push back the covers or you end up like stripping off your clothes, because you’re just way too hot. And that’s kind of why it’s so hard to sleep in the summer heatwave, because it is just too warm and you don’t get that one degree drop in temperature. So if you can try and keep it cool, you’ll sleep much more soundly.

[00:23:07] The next one is interesting. You should be mindful of your alcohol and caffeine intake. Now, caffeine has a 10–12 hour quarter life, which basically means that 10–12 hours after you drink a cup of coffee, it’s like still having a quarter of a cup rolling around your system. And as you’re probably well aware by now, caffeine is a stimulant, which means it’s not going to help to get you to sleep. In fact, it’s doing the complete opposite.

[00:23:35] So, you should try not to have caffeine too late in the day. Depending on when you usually go to sleep, this might mean not drinking after lunch, or maybe somewhere in the early afternoon onwards. I’m definitely guilty of this one. I’m not even a big coffee drinker, but sometimes when I’m out for dinner I like to have a coffee afterwards. Sometimes in the middle of the afternoon I’ll have a little coffee, makes me feel a little bit Italian. And I’ve never really felt that that’s stopped me from sleeping.

[00:24:02] But, as we’ve already talked about, the quality of sleep is just as important as the duration. And apparently your deep sleep can be reduced by up to 20% due to the effects of caffeine. So it’s definitely something to test out. Definitely something to try and avoid, if you can. Or at least try not to have caffeine too late in the day, too regularly.

[00:24:23] Conversely, alcohol has the opposite effect. It’s a sedative or a depressant. And again, a lot of people will swear that a little drink, a little glass of wine, helps them sleep. It’s not the getting to sleep that’s the problem, it is the quality of that sleep. And it’s actually not sleep that you’re getting. Alcohol is sedating your brain, which means that you will experience fragmented sleep. You’ll wake up more often, even if you don’t remember waking up, and this will block your REM sleep from happening.

[00:24:52] The research has shown that the effects of alcohol on sleep are significant enough to drop your growth hormone by 50% across the night. Which, as you know, we talked about earlier, is really important for your body to physically repair itself. So, go easy on the coffee, go easy on the cocktails, you should be good.

[00:25:10] The last tip, probably even the most important one, and the one that helped me get back on track after my jetlag/Netflix bingeing, is to prioritise regularity and routine. If you try to stick to the same bedtime and the same wake time each day, even at weekends, you’ll be golden. Your brain and your body expect regularity. Your entire circadian rhythm, which is that 24 hour internal body clock, is dependent on your sleep and wake cycles. So if you keep this consistent, it will help you fall asleep and wake up more easily, and also help you to get better quality sleep during the night.

[00:25:50] Now, obviously, there are going to be exceptions. I’m not saying that you have to skip out on your social life and start declining invitations that breach your bedtime. I’m not saying that you have to stop taking flights at 5.00 am if that’s what works for your travel plans. I’m just saying be practical and try to prioritise routine as much as you can, as often as you can.

[00:26:10] You can help yourself even further by having a bedtime routine that, over time, you won’t even have to think about. It might be a struggle at first to step away from your devices an hour before bed, or to remember to dim the lights in the evening. But the more that you do it, eventually the more it becomes second nature and it’s just something you do. It’s the way you live your life. It’s not something that you have to consciously think about. And I promise you that your health and wellbeing will benefit massively from having this wonderful sleep hygiene and prioritising sleep in your life.

[00:26:43] That is how I managed to get my sleep back on track. I stopped watching Netflix deliberately, not waiting until I was feeling tired and falling asleep. I went back to leaving my phone and my laptop downstairs, not in my bedroom. And using my Lumie alarm clock to wake myself up in the mornings, especially at the beginning before I had adjusted back to that routine.

[00:27:03] I don’t have a TV in my bedroom, as I said. I used the light feature on my Lumie, so that that would allow the light to be dimmer. And actually when I was downstairs, I’ve got dimmer switches on my ceiling lights, so I just tried to keep the lights low rather than having them on full blast, even when I was watching TV in the evening.

[00:27:21] I started putting the window open again and it’s wide open because it’s so hot. I stopped having caffeine after 2.00 pm. I will still have a coffee but I have decaf. That is a new thing in my life, I didn’t really used to do that before, but I’ve started having decaf. And this whole routine has helped me get back to having wonderful, good quality sleep. It’s not quite Bali guys, but I feel so much better. I feel much more alive and alert during the day. I feel like I’ve had a rest after the night and it’s incredible.

[00:27:53] That’s it for today’s episode, and I hope you enjoyed it. I hope it’s made you really excited about the prospect of going to bed tonight, and all the improvements that consistent, good quality sleep could bring to your life and to your health.

[00:28:05] Before I go, it is time for this week’s challenge, and it is this. I want you to pick a bedtime that you think you can stick to for the next seven days. Think about what your schedule looks like for the week. Think about whatever social plans you might have. And then I want you to put down and turn off your devices one hour before this time.

[00:28:26] It doesn’t matter if you don’t take on any of the other tips that I’ve discussed in this episode. This is your one simple action for the week to help you start to get better sleep. You can even set an alarm to remind you that you need to switch everything off at that time. And then I want you to see how that impacts your sleep. When there’s no Netflix or no TV to watch, when there’s no social media or news to scroll through, a lot of people find that they will naturally just go to bed. Which is of course what we want.

[00:28:53] I’m always curious to know how you get on. So the place to tell me all about your experiences and to share your triumphs with all the other women taking part in this week’s challenge, as well as discussing the episode in general, is in The Digital Diet Lounge, which is my dedicated community space for all things digital wellness.

[00:29:08] I will put a link to it in the show notes, along with some links to Dr. Matthew Walker’s resources and his work, in case you want to dive deeper into the subject of sleep. And you can find the show notes over at thedigitaldietcoach.com/029.

[00:29:25] I will be back next week, even more rested after following my own advice and continuing with my wonderful sleep hygiene routine. But for now, I just want to thank you for listening. Because I know that you’re busy. I know your time is incredibly valuable. And I am grateful that you’ve chosen to spend a little bit of your day with me. I’ll see you next time.