Dr. Gina Poe: How To Get Better Sleep And Boost Your Learning, Memory & Energy | Mel Robbins Podcast

so you're one of the most renowned sleep researchers in the world what is your sleep routine that's a great question can you explain why we sleep and why it's so important sleep is great for the immune system it's great for cognition it's great for the emotional system it's great for growth and repair who knew sleeping was so complicated hey it's your friend Mel and welcome to the Mel Robins podcast today you and I are going to learn all about the science of sleep from one of the world's leading neuroscientists and researchers I'm talking about UCLA's

Dr Gina Poe and before I jump into her credentials and everything that we're going to cover I just want to thank you thank you for being here because when you're here with me I know it's not about me it's about you you listen because you want to learn you want to feel inspired and you're investing time in yourself right now and I don't take that lightly because I love you for being interested in improving your life I mean that's why I'm here too so I'm proud of both of us and today we have a private

class with one of the most renowned experts and researchers in the science of sleep Dr Gina Poe is here now Dr Poe is a neuroscientist at UCLA she's been studying the science of sleep for 30 years her lab has done pioneering research right now she's looking to the connection of sleep and healing mental illness Dr PO is going to cover the fundamentals today and questions like why do you sleep what is your brain doing as you sleep what is remm sleep what are sleep cycles and how many do you need if you've been hearing about

circadian rhythms she is going to break it down and explain what they are and why they matter and you're going to leave with five recommendations from Dr Po's extraordinary research recommendations on how anyone including you can improve your sleep and if you're sitting there thinking h m sleep this sounds like a snoozefest I think I'm going to skip this one don't you dare because I thought I knew what I needed to know about sleep too and then I started preparing for this episode I learned so many things that I didn't know but you and I

need to know we should know I'm talking profound profound information about how sleep is critical for your memory for neuroplasticity for locking in new house habits for creativity for healing for so much more this is one of the fundamental pillars for Better Health and for a better life and so that's why I'm excited that's why I'm glad that you're here class is in session sleep is on the docket and guess what the amazing Dr Gina Poe she's not only smart she's super in demand this woman is hot off a plane because she's been lecturing at

conferences all over Europe but she is here right now for you and for me so Dr Gina po I am so excited to be here with with you so with that introduction I got to tell you on YouTube I'm so excited that you are here because classes and session sleep is on the docket and I'm going to throw this to the uh studios in Los Angeles because we recorded this in LA because Dr Gina Poe had been all over Europe lecturing about sleep and she had flown back to LA and jumped right in the studio

for you and me so without further Ado let's go thanks so much for having me I am so thrilled that you're here and I want to start off with what might sound like a really stupid question I'm sure not can you explain why we sleep and why it's so important it's a great question actually not stupid at all it's something that we've been looking for an answer to for the last 50 years probably 70 years and um actually longer than that wow but it's not um it's not easy to come up with an answer because

there are so many answers there's so many things happening during sleep that can't happen at any other time that new answers keep bubbling up so sleep is great for the immune system it's great for cognition it's great for the emotional system it's great for growth and repair what is the difference between being awake and being asleep like is there like a physiological or neurological yes like difference between the two yeah it's huge actually um so when we fall unconscious and into sleep neurotransmitters chemicals in our brain completely change the their composition so there's a set

of neurotransmitters that are uh associated with wakefulness and being able to attend to the environment have conversations think thoughts and they just completely switch when we fall asleep so that one main one which is called acetal choline which is really important for attention to the environment switches off and that's very cond um characteristic of non-rm sleep which is the first States we normally go into when we fall asleep so acetylcholine turns off in animals that sleep uni hemispherically what okay that's a big word what is unem I can't even see the thing hop seriously yes

you know hemispherically means one hemisphere at a time we have two hemispheres in our brain and um each hemisphere controls half of our body and um so the right hemisphere controls the left half of our body so one hemisphere uh of the brain is asleep and the other hemisphere is awake and the hemisphere that's asleep switches off the attention acetylcholine um neurotransmitter the chemical your brain is doing all kinds of essential things that can't be done during wakefulness it's another quote unquote work time it feels quite different than waking work um then you can justify

hey I need this I'm going to feel better I'm going to be able to tackle my next day better never even occurred to me that goes Way Beyond rest because what we're about to learn today is there's all these really critical health and mind health like functions that can only happen when part of the brain is in sleep mode is that right that's right AB holy cow so why don't we start with um what the perfect night based on your 30 years of research right what does a perfect night's sleep look like just so that

we have a benchmark for what would be ideal I think if you just look at a 10-year-old you'll get what the perfect night sleep look like looks like they sleep beautifully they have a beautiful homeostatic which means um it responds to what you're doing during the day response and how long you've been awake they have a beautiful circadian which means their body knows knows what time of day it is and what time they should go to sleep um and what time they should wake up and so the 10-year-old's sleep is perfect don't ever wake up

a 10-year-old if you can possibly help it um they're doing a lot of really important things and um after that our sleep changes during our teenage years and we need just as much sleep as a 10-year-old which is about 10 hours or nine or eight8 to 10 hours for sure but te U teenagers cading rhythms change a little bit so that they fall asleep a little later and want to wake up a little later so um it's also a beautiful night sleep if if they are calm and um not too engaged with social media at

the wrong times but um but anyway that's a great night sleep it's our sleep is actually pretty great until we're about 40 or 50 years old and then varying depend on the individual ual your sleep can start to become less efficient and so what does a perfect night's sleep look like in terms of how long you sleep the various phases of sleep right okay so the perfect night's sleep for health um as an adult is something around PL seven and a half eight hours plus or minus an hour something like that okay you should be

awakened by the sunlight essentially so that something that resets our clock every day and um and then so you kind of work back from there from the time you need to awaken to get at least seven and a half eight hours of sleep a night um different people need different amounts of sleep some people need more like nine some people are fine with six for a while how do you know you just have to know from your own body some people if they get six hours of sleep they know already immediately when they wake W

up and going throughout the day it wasn't enough and so your body will tell you um so and other people uh you know wake up at six hours and they're fine they're they feel great and and one way to know is how sleepy you feel during the day okay yeah you already said one takeaway that I want to make sure that you listen and got from us which is you start with the time that you want to wake up and then you roll the clock backwards and you're basically saying that it's s to 8 hours

give or take an hour so you roll the clock backwards probably 7 to 9 hours and that's when you need to fall asleep MH that's right and what happens when you fall asleep like what are the phases that we go through as we're sleeping the very first stage is of course dozing and um we don't really know when we're dozing except that you know we sort of come conscious once in a while and say oh wow okay what happened in the last couple minutes I don't know because our memory starts um not recording recing our

what we've been doing and that lasts on average about 2 minutes before you for example if you're reading a book and you fall asleep reading the book you won't remember the last two minutes of reading or if you're listening to a podcast you won't remember the last few minutes of the podcast before you actually fall asleep or if I was talking to my husband and next thing you know he's snoring he doesn't remember the last minute and a half of what I said that's exactly exactly so there's that dozing period which I rather like I

love that sort of of you kind of Drift from your mind spinning to all of a sudden almost like you're floating in a pool right that only lasts two minutes um no stage one is variable it's about you know two to five minutes something like that okay and you need that sort of stage one of dozing to get into stage two what what happens next then stage two is really an exciting stage so between stage one and stage two there's something called hypnagog Kus inations which I'm not even going to try hypnogogic soluation huc it's

our brain um losing hold of reality and all kinds of imaginary imagination things happen for example it can be as boring as feeling like you're falling off a step um because not all of parts of your brain are asleep at the same time as you kind of drift into it and so you feel the musle relaxing and and part of your brain says Ah I'm falling and you know and the Hallucination is incorporated into into that feeling of falling and so you think you know you're falling off a step wait is that why they call

it falling asleep that makes so much sense and I have had that experience before where I do that dozing my favorite part you know kind of drift off into the pillow but then I every night have like a jerking sensation and it is like falling it's almost like you're moving into the phase where your body is clumsily trying to turn your muscles off so you can drift into the deeper one that's pretty cool now I know why I do that or it can be as horrifying as feeling like there's a monster jumping on your chest

and um shaking you and it's can be very very disturbing as well if you wake up from it um so they're pretty vivid hallucinations almost like the dreams we have in REM sleep only um you don't have the atonia which is your all your muscles being inhibited to prevent you from acting out the dreams so oftentimes people if they have a vivid hallucination that's scary can wake up from that and and then feel like oh what just happened you know was there a monster in my room really I think that's the idea of nightmares um

is comes from that idea just the hallucinations the weird hallucinations that come and this is as your brain is is sort of trying to drop itself into yeah a deeper state of sleep y y oh interesting I didn't know that yeah and not everybody most people in fact don't wake up from that N2 it's called N1 is dozing N2 is that state of sleep which has pretty vivid um dreams kind of but they're not long story like dreams like we have in Rim sleep but we'll get to that in a minute so then from N2

which our brain is very active we go into N3 which is also a time of activity but it's really synchronous activity like waves of activity going through our brain and it's disconnected in time one wave from another so Consciousness can't be maintained and do you if you wake someone up out of N3 sleep slow wave sleep and ask them what they were dreaming they will not report having dreamed anything it will be you know a blank slate and it's actually pretty hard to wake someone up out of that state it's um it's yeah it's a

uh it's a deep it's called a deep sleep and what's the purpose you use the word wave like what is what is actually happening in your body when you're in that third phase and the wave is happening yeah so that's um a time when we know that our brain is cleaning itself actually wa what yes it's cleaning itself it's cleaning itself like of all the junk that builds up during the daytime when we're awake an alert um what kind of junk builds up well proteins get unfolded and um yeah so uh things break down energy

is used all of that gets restored in that deep s state of sleep so H what would happen if you didn't get that deep stage of sleep and the wave the cleaning wave I'm seeing like somebody coming in after a big party and cleaning up all the cups it's like this wave comes through your brain it's like a wave cleansing the brain yes and it come there's one per minute or so actually one per second actually so a lot more often than that and it sweeps from front to back um and it just pushes all

the junk into your cerebral spinal fluid and out into your is that why my back hurts I don't think so but yeah that's a good question um yeah so if you don't get it you actually don't get a chance to clean your brain like that so you really need it um and that's the sleep you get mostly in the first half of the night after you fall asleep so you go from N1 to N2 to N3 N3 lasts you know 20 to 30 minutes or so and then you go back into and two briefly and

then into REM sleep which is um it's it's called REM sleep and how is that different than the wave so it's it's very different it's actually also called paradoxical sleep because if you look at brain activity it looks just like someone's awake really why and thoughts are going through and um dreams are happening it's really strong imagery in your dreams and um that's when if you wake someone up out of that state of REM sleep they will always report a dream you know 90 90% of the time even people who if you ask say oh

I never dream or I never remember my dreams if you wake them up out of that stage they'll remember it's the reason why people I think the reason why people don't remember their dreams is because they are solidly asleep and don't wake up out of that state so um don't worry you you are dreaming what what is your brain doing when you're dreaming yeah in that Ram stage yeah you are um well first of all you're creating dreams it's also important for the process of creativity and for um changing your mind it's actually an extremely

plastic state so it it's paradoxical because electrically it looks like wakefulness but chemically it's very different um so two of the neurochemicals that are off during dream state are two neurochemicals that keep you attuned to things that are novel and they are coming in from the outside world um and help you learn from things in the outside world and those are neurop nephrine and serotonin they are off during Rim sleep so you instead you're in tuned attuned internally to internal thoughts and internal images and so you can actually build your own schema from the things

that you learned during the day that are now registered in your brain it's not a time for new learning it's not a time for listening to new podcasts and getting that information in it's a time to assimilate the things that you've already learned into coherent patterns that make sense I want to see if I can give that back to you to make sure that you listening are tracking because I just had a big like whoa aha kind of moment here so you said that the first four hours of sleep are critical for creativity and I've

also I think read in your in your research that it's also critical for the making of memories yeah yeah for the assimilation of memories what is what is the difference between making making and assimilation of memories so making memories requires um us to pay attention to things in the outside world and put them together and assimilating means you've taken those things from the outside world and now you're putting them together into packets called we call schema which are related pieces of information and it's good for creativity because um these new pieces of information get assimilated

into different schema in ways that we can't do when when we're awake okay I'm I think I'm actually getting this okay you're basically saying that neuroplasticity isn't happening when we're learning the neuroplasticity is happening when we're sleeping there's that saying in the exercise world that your abs are made in the kitchen not in the gym because of food being medicine and what you're basically saying is habits are made in your bedroom while you're sleeping yeah not while you're out in your life living because that's when your brain locks in all the learning that you did

today that's so freaking cool the chemicals or I don't know if that's the right word but the chemicals in your brain which are uh serotonin and neuro ireine or however you say nephrine neur adrenaline nor adrenaline that's easier for me to say nor adrenaline they're not present which means you're only tuned into the information that is in your brain and your body from your experience today yeah and because those two chemicals aren't present during this sleep cycle your brain is locking in these new patterns and habits and skills and memories you're calling them from an

academic standpoint like each one of these memories or this new skill or this new neurotransmitter that gets created is a is a schema yeah it it goes into a schema schema are things like you know what is Christmas there's a whole host of things that are associated with Christmas or um you know what does summer mean um and there's a whole host of things and that's a schema into which a lot of things get built yeah oh I so it's almost like our own internal search architecture yeah I think about it like Legos you know

summer Lego box has a whole lot of little Lego cubes in it of different colors and you can create different things this is really cool and so neuroplasticity and habit formation one of the huge takeaways that you've already given given us is that sleep is critical for that to happen like you have to have sleep in order to have that formation happening in your brain and body that's right because during the day you can assemble these you can collect these Lego pieces but you don't assemble them into a coherent schema W yeah I think if

you think of sleep as laziness or um a time when you're not doing anything then it's harder to justify in our workaholic world that you know of that time we spend asleep but instead if you know that your brain is doing all kinds of essential things that can't be done during wakefulness it's another quote unquote work time um even though it's a pleasant work time and um it feels quite different than wake waking workful waking work um then you can justify hey I need this I'm going to feel better I'm going to be able to

tackle my next day better and so you can schedule it in just like you schedule everything else in to your life I I'm I'm I'm sorry I'm I'm I just think this is so cool now I also read that sleep cycles last about 90 minutes what does that even mean and what is in a sleep cycle and why should we care right yeah on average it's 90 minutes and that's when you go from N1 to N2 to N3 to and to to rim and that whole process takes on average in us about 90 minutes in

other animals it's shorter um or longer so um we don't know why it takes the amount of time it does but it seems to be important that it happens in the order that it happens because if you disturb that order if you you know um get rid of one element of it the whole process does not work nearly as efficiently or at all so for example if you just eliminate the rim Sleep part you can't consolidate your memories and put them together if you eliminate the Deep SLE slow wave Sleep part the N3 State the

cleaning part you will wake up with a junky brain and not be as efficient and able to handle the day well that kind of makes sense because if you haven't brought the Zamboni into your brain to clean out all the junk yes then you're not working with a clear pallet when it comes to locking in the things that are new yeah that's right exactly and so how many sleep cycles do we do in a night about five a five is would be ideal actually so um that that's that's four five six and a half seven

hours of sleep something like that the first sleep cycle is a little longer than 90 minutes um probably because that N3 state is a little longer and you don't have as much of it in the later part the last half of the night you don't have nearly as much N3 sleep so if you miss the first half of the night you'll miss most of that N3 sleep which is the cleaning stage so you don't want to miss that first half um how would you miss the first half oh staying up too late you know staying

up three hours later than you normally do if you go to bed at 11:00 and now you're it's 2: in the morning and you're falling asleep you'll get lots of that REM sleep but you won't get near as much if at all any of that cleaning State okay hold on now I'm confused okay because I thought that if you fall asleep that's like let's just say the clock's at zero you fall asleep whether it's at 9:00 at night or 1:00 in the morning that's hour zero no no wa wait what your body knows what time

it is of day it is so your body knows the difference between 9:00 at night and 2 in the morning um so if you chronically go to bed late your brain is jumping to the second half of sleep no okay how would you like CU I don't understand how you would miss the the W the wave coming through and cleaning your brain out if it typically happen s in the first so if you go to bed late chronically and wake up late chronically then your body says okay it's it's aligned with your wakeup time it's

actually what it aligns with best is the light that you're exposed to during the day okay what is this purpose of the second half the second half is for I like to think of it as more creative it's creative part it's emotional resolution and creative um building of new new schema or um so yeah so the first half of the night is let's do a little correction it's more for kind of locking in like you said um strengthening and sealing the things that you learn during the day but the second half of the night or

REM sleep more like every REM cycle um is more for building new schema and and making new connections and changing your mind and resolving the emotional um aspects of your memory so for example um if you remember a painful event whether it's emotionally painful or physically painful that happened a year ago or 10 years ago you will want to remember that because it's adaptive and it's good to have those memories but you won't want to recall when you're remembering the event the actual pain you don't want to feel the pain again either emotion pain or

physical pain um that's not adaptive you don't need that part of it and so um in our research right now that we're doing uh in collaboration with a few other Laboratories we're discovering that it is that REM sleep period es specifically the REM sleep period and you get much more of it in the second half of the night that helps to separate out the novelty and the immediacy and the physical reality of the emotions of those memories from the facts the semantic facts that you put together that you can recall for for the rest of

your life and that's what happens normally but people who have insomnia and they don't have good quality of R sleep their norepinephrine or noradin is too active because they're too anxious um while they sleep then they don't have that distancing from the immediacy and the saliency and the sense that it just happened today um so that's that's what we're looking into that's really profound and exciting in terms of that kind of insight because if you think about it I would imagine it's also applicable to somebody that has a lot of trauma yeah um somebody that

uh has a lot of chronic pain that all of that is a a very real lived stored experience in your body and if your brain is not able yeah to get that seven to nine hours of sleep where it can do all of this functioning for a health and a mindset and neuroplastic I mean I think the implications of that because what you're basically saying is that having good sleep habits and consistent sleep habits actually can help you heal yeah absolutely yeah not only can help you but it's necessary it's necessary to heal it's necessary

to heal could you explain what the Circadian rhythm is yeah to us right so it every cell in our body has a clock in it and these clocks are aligned by a master clock in our brain called the super chiasmatic nucleus scn for short and that nucleus is um re set every day by light coming in through our eyes and and is our clock running on a 24-hour cycle roughly roughly and that's why it needs to be reset every day because everybody's clock is a little bit the the period is a little different and and

how do you no intentionally reset this internal circadian rhythm yeah well there are many ways I I talk about light that's the strongest one okay bright light in the morning and and so that tells you that tells you Time Zero oh so when you wake up in the morning whether it's raining or it's cloudy or it's a bright sunny day that is the clock hits zero in terms of your brain going okay the day has started yeah so you really do need to control your light exposure um to make sure your timekeeper sets it to

the world that you need it to be so if you were to use this research around circadian rhythms to improve your sleep how would I go about figuring out what's the first thing I need to do in the morning to reset my clock you know now yeah to start training myself to get a better night sleep yeah if you want to reset your clock so that you're up say at 6:00 in the morning or whenever the sun comes up get outside and expose yourself to that sun eat your breakfast and and then do the same

with lunch and do the same with dinner um don't expose yourself to bright light at night especially blue light if you expose yourself to a lot of the strong blue light at night then your circadian system will say wait a minute is it morning time I guess it's morning time and we'll shift you forward did everybody hear that so there are some very free and and specific steps there which is get some bright light exposure and I take it even a cloudy or rainy day is going to suffice so much brighter than indoor light okay

and how long should we be standing on our porches or sticking our heads out the window it doesn't even take that long you know 20 minutes is plenty of time to give your clock and if you can be exercising during that time all the better so get out and walk if I can only get out for two minutes would it make a difference two minutes make a diff yeah makes a difference okay and then you also heard everybody that based on the exact same research and principles staring at your phone your computer screen your television

for like in the in the evening is a big no no unless you've got the blue light blockers right yep because it is signaling to your brain that it's like not time to go to bed right that's right which makes a lot of sense yeah it says it's morning I should be awake which is why you're screwing yourself up with this and why you're getting a bad night's sleep who knew sleeping was so complicated yeah and and I I I love that you're elevating the fact that this isn't about getting rest this is about your

brain health and your overall health and your body functioning and you being able to live a better life yeah and we have a circadian rhythm for a reason yeah because our body functions better when you track to Morning Light and you start like getting yourself ready to to go to sleep again when the sun sets yeah one of the things that I found really interesting in your research is the importance of a consistent bedtime and a growth hormone that gets released and um why is that connected to a consistent bedtime right well growth hormone is

the thing that helps you repair your muscles build proteins um involved in consolidating your memories and um just rebuilding damaged parts of your body that um gets released in little spurts if anything all day long and while you're awake but when you go to sleep and your circadian system is aligned in other other words you're going to sleep at the right time relative to your clock um which means that melatonin is being released melatonin and growth hormone together gets the release of growth hormone to be 10 times higher than it is um when you're awake

so it's a big Spurt of growth hormone that can do things that little spurts can't do what does a growth hormone do growth hormone helps you build proteins um all those amino acids that you eat during the day need to be built into proteins and proteins that get broken down during the day when we're and misfolded um can get built back up during during sleep and it's really only sleep if you delay sleep uh so that it's past the time when your melatonin surge is going then the growth hormone surge can't be nearly as big

you know what question I'm about to ask next right does a melatonin supplement help Spike that that like is that a way or not really or we don't know actually we don't know but I I I doubt it um because it's not just melatonin there's a lot of other things that are happening simultaneously with that melatonin and and it signals other parts of your body the other thing about melatonin supplements is that they're not re regulated by the FDA so in any one melatonin supp supplement there may be zero melatonin or there might be 10

times what you need can actually help all of the processes that happen normally in the first few hours of sleep I am fascinated by this and I start to see how now the inconsistent bedtime now is also screwing up the signaling yeah like imagine like I think about it this way when our three kids were little they had a bed night routine MH same bedtime the same routine we're winding down we're picking up the toys we're saying good night we're going up for the bath we're reading the Bedtime Story you're in your pajamas you have

the little song or prayer whatever the kiss on the forehead you turn off the light and it was this this intentional pattern that was training our kids it's time to wind down and sleep that's right and it sounds like that's exactly what we need as adults yes we need the same thing as adults exactly you put it really well and in fact you mentioned a bath yes I take one every night yeah it really helps you sleep better um why it's thought to be because you are warming um your periphery and vasodilating your hands and

feet because sounds sexy vasodilated that's what I'm G to say to Chris Chris I'm gonna go vasodilate my hands and feet in a hot bath honey all right yes um and Vasa dilation is good because what that does is it then helps cool your core which is something that happens as you fall asleep the core of your body cools by half a degree something like that and people get the best night's sleep if they can have warm hands and feet out there exposed to the air helping to cool your core so that's great also to

have a great night's sleep exercise during the day our bodies are made to exercise they are made to move and if we get a good time of exercise where our blood is racing and our hearts are pounding and our um breathing is deep then for some reason and we don't know exactly why it might be due to a Denine buildup or needing growth hormone and the signals your body gives you says we need to repair ourselves it gives you a really wonderful night's sleep so those two things are beautiful a bath and exercise you heard

it here and bright light in the morning and a consistent bedtime four things that you giving everybody for free based on decades and Decades of research and not too much caffeine too late oh yeah that's right that's number five not too much caffeine everybody thank you for explaining that Dr Poe and one of the things that I love as I listen to you is I'm realizing you're designed to sleep well like this is part of your hard wirring your natural intelligence your DNA you run on a circadian rhythm and sleep is a critical function so

this is something that we can all learn how to do better yeah that's right exactly so you're one of the uh most renowned sleep researchers in the world what is your sleep routine what time do you go to bed like when do you stop looking like kind of walk us through your evening you had dinner then what do you do for your optimal sleep that's a great question um so sometimes I have to work after dinner in the evening but um the best time for me to go to sleep is around 11 or 10:30 at

night and um so if I put can put away my work um by an hour before that that's the best time for me take a shower that would be amazing and usually good and um and then in bed what works great for me is either just prayer and uh relaxation deep breathing or um I can distract my racing brain with a really dumb little game on my phone with my phone set to non-blue wait I'm like wait wait did did did the Sleep researcher just tell me she's playing a game on her phone right but

I turn off the blue light I feel like I need to delete this it's a dimmer screen and it's see now you look embarrassed that you're actually I'm proud of you for admitting it everybody was just like she's normal God thank God I play a game called how do you block the thing on the on the blue light oh it's it's a setting on my phone just to you know you can take away the light gosh okay yeah and so the dumb I don't recommend this by the way everybody the dumb game is something that's

not mentally challenging and of course if I lose it's okay so I I just you know it's threes where you stick numbers together to form three and then anyway um so yeah and within 10 minutes I'm usually I'm out um wow yeah I don't even bother putting my phone all the way on my nightstand I just don't drop it okay I I don't even like to have the phone in the bedroom no it's better to have it not in the bedroom and and of course my phone is set to do not disturb mode so that

it's not disturbing me and it doesn't yeah all right um it's better to have it not in the room and for some people actually what works great also is reading a book um whatever it is just relaxing and with within 10 minutes you know 12 minutes you should be asleep wow well uh I could talk to you for hours obviously Dr Poe I just want to thank you so much on behalf of everybody listening for really breaking this down for us and sharing simple things that we can do as I said from the very beginning

my mission in having this conversation with you is to help you get the best sleep of your life and there were so many takeaways from Dr Poe and I want you to try three of them that's all that I'm asking and I'm going to share with you the three that make the biggest difference for me number one bright light first thing in the morning whether it's raining or it's UV I get my self outside first thing in the morning to reset the circadium Rhythm it's made a huge difference second get serious about going to bed

earlier the happier I am the more successful I am I notice the earlier I am in bed at night and the more I prioritize my sleep and third I I'm hanging my hat on the bath I'll tell you what just like I would train my kids to go to sleep I take a bath or a shower at night it is part of the routine and so I want you to find three things that you're going to implement based on what you just learned from the renowned researcher Dr Gina Po and of course let me know

let me know how it's working for you and one more thing in case no one else tells you I want to be sure to tell you that I love you I believe in you and I believe in your ability to apply all this science to make your life look a little better and in the meantime I'll talk to you in a few days if you love this I want you to hear about how to hack your hormones for better sleep let's just continue the Sleep Train mAh