WEBVTT NOTE This file was generated by Descript 00:00:02.113 --> 00:00:03.373 Julia: Hello everyone. 00:00:03.373 --> 00:00:07.083 Thank you for joining us today for improving Sleep for better 00:00:07.083 --> 00:00:09.273 mental health and wellness. 00:00:09.843 --> 00:00:13.473 More often than not, sleep is the first thing to go when times get tough. 00:00:13.783 --> 00:00:16.713 When you're worried or you're stressed or you're anxious, it's really easy 00:00:16.713 --> 00:00:20.158 to lie awake at night and just think about everything your mind is racing. 00:00:20.208 --> 00:00:23.878 That has a lot of repercussions for how you feel the next day. 00:00:23.878 --> 00:00:26.848 So I'm really excited that today we're gonna be talking about how 00:00:26.848 --> 00:00:31.018 to create a healthy lifestyle and habits that allow us for enough rest. 00:00:31.318 --> 00:00:34.348 Because when we practice and maintain good habits, we're able to be more 00:00:34.348 --> 00:00:38.518 productive, have better concentration, and increase our overall wellness. 00:00:38.868 --> 00:00:41.808 I'm pleased to introduce today's speaker, Kathy Baur. 00:00:41.968 --> 00:00:44.698 Kathy is a psychologist here at Jefferson Center where she's been 00:00:44.698 --> 00:00:46.528 practicing for over 20 years. 00:00:47.173 --> 00:00:50.533 Before I hand the mic over to Kathy, I do have a few housekeeping items 00:00:50.533 --> 00:00:52.093 to cover about the presentation. 00:00:52.543 --> 00:00:55.933 First, the webinar will be available on demand after the live session, 00:00:55.933 --> 00:00:59.263 and we'll email that out to you along with some additional resources. 00:00:59.623 --> 00:01:02.173 We'll also have the slide deck available for you to view. 00:01:02.743 --> 00:01:06.583 I would also encourage you to visit our website at jcmh.org where you'll 00:01:06.583 --> 00:01:09.763 find more information about how to get started if you're interested in talking 00:01:09.763 --> 00:01:13.573 with the therapist, as well as blog posts and information about our other 00:01:13.573 --> 00:01:15.643 upcoming webinars on mental health topics. 00:01:17.113 --> 00:01:19.453 Please keep your microphones muted and turn off your video 00:01:19.453 --> 00:01:20.683 during the presentation. 00:01:20.923 --> 00:01:23.713 You'll also wanna change your zoom view to speaker mode for 00:01:23.713 --> 00:01:25.423 the best viewing experience. 00:01:26.293 --> 00:01:29.053 Next, we'd love to hear from you during today's presentation. 00:01:29.053 --> 00:01:32.143 So if you have a question for Kathy, please feel free to send it through 00:01:32.143 --> 00:01:33.853 the chat at the bottom of your player. 00:01:34.273 --> 00:01:37.783 We'll be answering questions at the end of the session, and if we don't get to 00:01:37.783 --> 00:01:40.598 your question during today's webinar, we'll be sure to follow up afterwards. 00:01:41.908 --> 00:01:45.298 And last, we'd like to encourage you to follow us on our social networks and 00:01:45.298 --> 00:01:48.778 share the recording of this webinar and other information about Jefferson Center. 00:01:49.088 --> 00:01:49.838 That's it for me. 00:01:49.838 --> 00:01:52.538 So without further ado, Kathy, I'll turn it over to you. 00:01:52.988 --> 00:01:53.528 Kathy Baur: Alrighty. 00:01:53.528 --> 00:01:54.308 Thank you Julia. 00:01:54.728 --> 00:01:56.858 So hi everyone. 00:01:56.858 --> 00:02:00.788 I'm sure you're all here for the same reason about sleep and how 00:02:00.788 --> 00:02:04.803 it's been really impacted because of the crazy times we're living in. 00:02:06.023 --> 00:02:09.863 All right, so before we get started real quickly, wanna just address 00:02:09.863 --> 00:02:11.303 who we are at Jefferson Center. 00:02:11.303 --> 00:02:16.103 Jefferson Center, our goal is really to inspire hope and improve lives. 00:02:16.613 --> 00:02:21.408 We've been around for 60 years and are a big partner with the community. 00:02:22.433 --> 00:02:25.583 We serve everybody, children, youth, families. 00:02:25.613 --> 00:02:28.133 We have services for militaries and vets. 00:02:28.473 --> 00:02:32.613 Also we have a really great maternal health program, which is really important. 00:02:33.203 --> 00:02:36.443 I'd like to point out some of the services we offer in 00:02:36.443 --> 00:02:38.183 addition to like regular therapy. 00:02:38.183 --> 00:02:42.493 We have wellness, parenting resources, schools resources, 00:02:42.493 --> 00:02:46.243 substance use, but really important the crisis number at the bottom, 00:02:48.593 --> 00:02:50.773 1-844-493-8255. 00:02:51.103 --> 00:02:52.363 It's 24 7. 00:02:52.363 --> 00:02:56.323 So if you're up in the middle of the night having problems with sleep 00:02:56.323 --> 00:03:00.013 and you wanna talk to somebody about concerns, that's a great number. 00:03:00.013 --> 00:03:01.843 Someone will always pick up. 00:03:03.048 --> 00:03:07.338 So what we are gonna be doing today is we're gonna be talking first 00:03:07.388 --> 00:03:09.338 what's the impact of poor sleep? 00:03:09.338 --> 00:03:13.598 I know some people on this call probably have experienced some 00:03:13.598 --> 00:03:16.748 of the impact, but we're gonna be talking about some really important 00:03:16.748 --> 00:03:18.488 things that you may not be aware of. 00:03:18.968 --> 00:03:21.188 Additionally, we're gonna look at sleep basics. 00:03:21.188 --> 00:03:24.728 What is sleep and what are the different parts of that sleep cycle? 00:03:25.238 --> 00:03:28.358 We're gonna do this to help you better understand where 00:03:28.388 --> 00:03:30.818 your sleep problems might fall. 00:03:31.338 --> 00:03:34.278 Then we're gonna look at your sleep issues. 00:03:34.368 --> 00:03:38.778 So as we go through this, I want you to start thinking about where 00:03:38.778 --> 00:03:41.898 is it that you're having the most problem so we can start building a 00:03:41.898 --> 00:03:43.668 plan to help you have better sleep. 00:03:45.778 --> 00:03:51.048 We know right now it's been really a difficult time for so many reasons. 00:03:51.048 --> 00:03:55.998 And one of the major underlying themes is a sense of uncertainty, just not 00:03:55.998 --> 00:03:58.458 knowing what the future's gonna bring. 00:03:59.098 --> 00:04:03.868 That is a chronic low level stress that's present, whether 00:04:03.868 --> 00:04:06.163 we're having a good day or not. 00:04:06.163 --> 00:04:11.263 Just that uncertainty is just underlying everything and that low 00:04:11.413 --> 00:04:16.203 level of chronic stress is gonna impact our sleep really dramatically. 00:04:16.203 --> 00:04:20.463 So when we're having stress, our cortisol levels increase. 00:04:20.463 --> 00:04:25.593 Cortisol is a stress hormone that gets our body ready to take care of a threat. 00:04:26.143 --> 00:04:30.423 It's responsible for weight gain, problems with sleep. 00:04:30.783 --> 00:04:36.633 It also leads to us having this hyper arousal, that kind of light sleep because 00:04:36.903 --> 00:04:38.943 we're waiting for something to happen. 00:04:39.303 --> 00:04:42.613 It's like when you're a new parent and the baby's crying, you'll 00:04:42.613 --> 00:04:46.663 hear it so much faster than you would've if it wasn't your baby. 00:04:47.423 --> 00:04:50.903 Then one of the things that stress also leads to that impacts 00:04:50.903 --> 00:04:52.523 our sleep is this overthinking. 00:04:53.543 --> 00:04:56.183 This belief that we can solve this. 00:04:56.253 --> 00:04:58.623 There's gotta be a solution and we can solve this. 00:04:59.613 --> 00:05:03.943 Unfortunately, with uncertainty that we can prepare there's not a lot 00:05:03.943 --> 00:05:05.953 of things we actually can control. 00:05:05.953 --> 00:05:09.043 I can't control whether a vaccine is available. 00:05:09.343 --> 00:05:13.183 What I can control is washing my hands, wearing my mask, 00:05:13.183 --> 00:05:14.713 maintaining social distance. 00:05:15.523 --> 00:05:18.223 But that doesn't stop our brain from overthinking and 00:05:18.343 --> 00:05:19.873 believing that we can solve this. 00:05:21.628 --> 00:05:26.938 One of the interesting things with sleep problems is we're finding that 00:05:26.938 --> 00:05:32.428 acceptance is actually a beneficial thing for sleep and uncertainty. 00:05:33.868 --> 00:05:37.708 It's this non-acceptance that actually makes it harder to sleep. 00:05:37.708 --> 00:05:42.348 So acceptance doesn't mean I like it, I want it, I find it a good thing. 00:05:42.588 --> 00:05:48.358 Acceptance simply means I'm willing to accept the situation as it is 00:05:49.018 --> 00:05:52.078 without trying to change it or make it be something that it isn't. 00:05:53.518 --> 00:05:55.918 Which brings this next piece into place. 00:05:55.918 --> 00:05:59.338 So when we move into greater acceptance, not that we like it, 00:05:59.578 --> 00:06:01.438 but it's just this is what it is. 00:06:02.098 --> 00:06:07.708 It helps us increase our tolerance for uncertainty, which then reduces the 00:06:07.708 --> 00:06:09.808 impact it has on our chronic stress. 00:06:11.078 --> 00:06:13.718 This slide is have you been thinking you're having a lot 00:06:13.718 --> 00:06:15.368 of strange dreams lately? 00:06:15.738 --> 00:06:17.478 If you are, you're correct. 00:06:17.668 --> 00:06:22.298 Since the pandemic started back in March, the people who research sleep and Dreams 00:06:22.298 --> 00:06:28.538 have found there's been a definite uptick in vivid and sometimes disturbing dreams. 00:06:29.588 --> 00:06:33.128 This directly relates to the process our brain goes through 00:06:33.128 --> 00:06:34.878 when we go to sleep anyway. 00:06:35.238 --> 00:06:39.128 So part of the dream cycle, its process is like a housekeeper. 00:06:39.668 --> 00:06:43.658 It cleans up all this loose ends from the day and kind of helps 00:06:43.658 --> 00:06:47.013 move it into long-term memory so we don't have to think about it. 00:06:48.728 --> 00:06:53.288 With the pandemic, with all of these things going on in society 00:06:53.288 --> 00:06:57.998 today, there's so much our mind is trying to deal with during the day. 00:06:58.268 --> 00:07:03.248 At night, there's lots more loose bits that our brain is trying to process 00:07:03.248 --> 00:07:05.568 and move into long-term memory. 00:07:05.688 --> 00:07:10.438 If you're having disturbing dreams, that's why it's not a bad thing. 00:07:12.733 --> 00:07:14.803 It is a product of our times. 00:07:15.613 --> 00:07:19.303 Alright, so this is what happens when you don't get enough sleep. 00:07:20.173 --> 00:07:21.313 That was me this morning. 00:07:22.133 --> 00:07:25.103 First some of the complications of not sleeping enough. 00:07:25.153 --> 00:07:27.103 Julia talked about some at the beginning. 00:07:27.533 --> 00:07:29.153 It lowers our performance time. 00:07:29.183 --> 00:07:33.593 It puts it at us at increased risk of having depression and anxiety. 00:07:33.953 --> 00:07:38.843 It actually impairs our immune system and it creates some other things 00:07:38.843 --> 00:07:43.673 like chances to be overweight, high blood pressure and heart disease. 00:07:44.393 --> 00:07:47.850 One of the things we've been finding before pandemic and we're 00:07:47.875 --> 00:07:52.885 seeing a lot more now is technology is really impacting our sleep. 00:07:53.155 --> 00:07:57.985 Those cell phones that we all have with us, they emit a blue light. 00:07:58.415 --> 00:08:03.125 That blue light actually suppresses our brain's ability to secrete 00:08:03.125 --> 00:08:04.715 something called melatonin. 00:08:04.785 --> 00:08:11.115 Melatonin is that hormone that tells our body it's nighttime, time to sleep. 00:08:11.875 --> 00:08:16.435 It can actually shift our circadian rhythm, that part of our brain, our 00:08:16.435 --> 00:08:18.325 body cycle that says time to sleep. 00:08:19.105 --> 00:08:22.465 So that if your body thinks it needs to go to bed at nine, if you're 00:08:22.465 --> 00:08:26.665 watching too much blue screen, it will now shift to 12 at night. 00:08:27.355 --> 00:08:29.485 So we're gonna be talking about how to handle that. 00:08:29.735 --> 00:08:34.985 The people who don't sleep well because of technology, not a big surprise. 00:08:34.985 --> 00:08:38.415 It tends to be younger people, who are constantly on their, 00:08:38.445 --> 00:08:41.235 phones or laptops or screens. 00:08:41.655 --> 00:08:45.975 We also know that they're the same group that's impacted 00:08:45.975 --> 00:08:47.595 the most by drowsy driving. 00:08:47.745 --> 00:08:53.655 So drowsy driving is as bad as driving under the influence of alcohol. 00:08:53.985 --> 00:08:58.135 So that's pretty important to think in terms of if you're out there driving and 00:08:58.135 --> 00:09:02.685 you haven't been sleeping, you are at higher risk for having a bad outcome. 00:09:03.265 --> 00:09:08.155 Again, likelihood of driving drowsy tends to be the younger generation, 00:09:08.155 --> 00:09:11.360 18 to 29, but even my age group. 00:09:12.150 --> 00:09:13.170 We're still pretty high. 00:09:13.170 --> 00:09:14.670 52% chance. 00:09:15.540 --> 00:09:17.040 Alright, I love this meme. 00:09:17.220 --> 00:09:21.450 Insomnia sharpens your math skills because you spend all night 00:09:21.450 --> 00:09:25.650 calculating how much sleep you'll get if you're able to fall asleep now. 00:09:27.100 --> 00:09:31.610 So we're gonna start looking at the sleep cycle and this is where I want 00:09:31.610 --> 00:09:35.060 you to start thinking in terms of where is it that I'm waking up the most? 00:09:35.810 --> 00:09:37.400 Am I having trouble falling asleep? 00:09:38.040 --> 00:09:41.250 When you sleep, there's actually different cycles, stages 00:09:41.250 --> 00:09:42.390 that your body goes through. 00:09:42.840 --> 00:09:45.720 Stages one and two is this really light sleep. 00:09:45.750 --> 00:09:50.640 It's where you might jerk awake suddenly, you're kind of falling asleep, but 00:09:50.640 --> 00:09:54.570 you're still in a conscious enough state that things can wake you up. 00:09:55.830 --> 00:10:00.030 Stage three and four, a really important stage of sleep. 00:10:00.060 --> 00:10:02.970 This is where you're in a deep restful sleep. 00:10:03.810 --> 00:10:07.470 Your heart rate slows down, your breathing slows down. 00:10:08.440 --> 00:10:11.200 These are the stages where your body does repair. 00:10:11.340 --> 00:10:15.600 Cell repair, cleaning out toxic stuff in the cells. 00:10:15.630 --> 00:10:19.350 This all happens when you sleep, so it's a really important 00:10:19.350 --> 00:10:20.850 piece of your sleep cycle. 00:10:22.290 --> 00:10:24.390 Stage five, you may know as rem. 00:10:24.750 --> 00:10:25.860 Rapid eye movement. 00:10:26.280 --> 00:10:27.870 That's where we dream. 00:10:27.920 --> 00:10:30.140 Your eye moves back and forth real quickly. 00:10:30.140 --> 00:10:31.700 That's how we know you're in rem. 00:10:33.060 --> 00:10:38.910 As you sleep during the night, you go through several cycles of each stage. 00:10:38.960 --> 00:10:44.030 In the beginning, as you see, we start out with that light stage 00:10:44.030 --> 00:10:48.410 one, moving into the deeper stage of two, but still light sleep. 00:10:48.890 --> 00:10:51.560 Then we go into three and four. 00:10:52.265 --> 00:10:55.955 Where we get to start having deep restful sleep. 00:10:56.105 --> 00:10:59.795 Our body starts healing and repairing damage done during the day. 00:11:00.365 --> 00:11:05.405 Then we start moving back out of it into stage two, then we go into rem. 00:11:05.805 --> 00:11:08.055 In REM, we're having those dreams. 00:11:08.115 --> 00:11:13.815 REM starts out smaller at the beginning of the night, and as we start cycling, 00:11:13.905 --> 00:11:15.795 each cycle's about 90 minutes. 00:11:16.095 --> 00:11:20.535 REM gets longer and longer till then we finally wake up. 00:11:23.470 --> 00:11:26.080 Can't wake up late if you never go to sleep. 00:11:26.470 --> 00:11:27.610 That was me the other day. 00:11:27.610 --> 00:11:29.500 My daughter started back up at school. 00:11:29.560 --> 00:11:35.960 So I'm a little concerned about all the COVID stuff going on, and it doesn't help. 00:11:36.920 --> 00:11:39.440 All right, so how much sleep do we really need? 00:11:39.830 --> 00:11:45.170 This is a table of what on average people need to get sufficient 00:11:45.170 --> 00:11:47.120 sleep to be able to be productive. 00:11:47.610 --> 00:11:52.950 As you can see, adults, even older adults need seven to nine hours. 00:11:53.040 --> 00:11:56.160 Your kids, your teens still need a lot of sleep. 00:11:56.740 --> 00:12:00.730 When we're not getting enough sleep, as Julia said, we're 00:12:00.730 --> 00:12:02.710 doing ourselves a disservice. 00:12:03.700 --> 00:12:05.470 Alright, traps and tips. 00:12:06.085 --> 00:12:10.375 Now as we go through this section, this is where I want you to start really 00:12:10.375 --> 00:12:15.175 paying attention and going, yep, that's one of my traps that gets me in trouble, 00:12:15.385 --> 00:12:17.995 or this is a tip that I could use. 00:12:18.575 --> 00:12:18.935 Ready? 00:12:19.055 --> 00:12:19.595 Here we go. 00:12:20.555 --> 00:12:20.945 Alright. 00:12:20.945 --> 00:12:21.785 Traps. 00:12:22.055 --> 00:12:22.655 Of course. 00:12:22.655 --> 00:12:23.375 Caffeine. 00:12:23.705 --> 00:12:29.765 I love caffeine, but I've learned I cannot drink coffee past 10 in the morning. 00:12:30.215 --> 00:12:33.605 Otherwise, it will impact me when I try to go to sleep at 10 o'clock at night. 00:12:34.415 --> 00:12:37.745 Everybody is different, so it's really important to pay attention. 00:12:38.615 --> 00:12:42.545 If you can't go to sleep at night, maybe start reducing your caffeine 00:12:42.995 --> 00:12:47.015 earlier and earlier in the day and know that caffeine is in everything. 00:12:47.615 --> 00:12:52.655 Sodas, chocolate tea, green tea people think is, oh, that's so 00:12:52.655 --> 00:12:54.215 healthy and it is very healthy. 00:12:54.545 --> 00:12:55.805 It also has caffeine. 00:12:56.435 --> 00:13:02.775 A lot of snacks will have caffeine them in them, so be aware, caffeine is everywhere. 00:13:03.775 --> 00:13:07.510 We talked a little bit about stress and distress is a trap. 00:13:07.510 --> 00:13:10.990 So when we over worry about stuff, it will keep us awake. 00:13:11.380 --> 00:13:17.430 When we're watching way too much news about current events, it will keep us up. 00:13:18.330 --> 00:13:22.140 One of the things I like to remind people of is you'll probably get as much 00:13:22.140 --> 00:13:28.080 information out of the news in 10 minutes as you're gonna get for the whole day, so 00:13:28.110 --> 00:13:30.107 check it once and don't check it again. 00:13:30.627 --> 00:13:35.577 There's nothing really gonna happen that you can't pick up again on the morning. 00:13:36.507 --> 00:13:37.587 Nicotine. 00:13:37.647 --> 00:13:42.117 So for those of you who still smoke, whether it's tobacco or vaping, or even 00:13:42.117 --> 00:13:45.037 chew, nicotine will keep you awake. 00:13:45.037 --> 00:13:50.777 It has this really incredible ability to relax our muscles, but keeps us alert. 00:13:51.467 --> 00:13:56.062 If you're a smoker you might wanna consider quitting, but 00:13:56.302 --> 00:14:00.832 at least reducing the amount of nicotine you ingest, closer to bed. 00:14:02.182 --> 00:14:02.932 Alcohol. 00:14:03.242 --> 00:14:06.052 A lot of people say, I drink a couple, just to help me go to sleep. 00:14:06.802 --> 00:14:09.922 Actually, alcohol is a sleep interrupter. 00:14:10.042 --> 00:14:11.782 It will help you fall asleep. 00:14:12.172 --> 00:14:13.762 But remember those sleep cycles. 00:14:14.452 --> 00:14:15.652 It will disrupt them. 00:14:15.772 --> 00:14:18.772 So you're more likely to wake up in the middle of the night and 00:14:18.772 --> 00:14:20.722 not be able to go back to sleep. 00:14:21.922 --> 00:14:26.302 Additionally, alcohol is a depressant, so if you're sad or already leaning towards 00:14:26.302 --> 00:14:31.252 depression, it can make you more depressed and that can keep you up as well. 00:14:32.182 --> 00:14:34.502 The last thing is alcohol as a liquid. 00:14:35.162 --> 00:14:41.522 So if you are drinking alcohol at night, you're also gonna get the problem of 00:14:41.522 --> 00:14:44.692 probably having to wake up in the middle of the night and go to the bathroom. 00:14:47.152 --> 00:14:48.292 Working out too late. 00:14:48.742 --> 00:14:50.662 Exercise is fabulous for sleep. 00:14:50.872 --> 00:14:54.292 It helps make our body actually tired, which is a good thing. 00:14:54.952 --> 00:14:59.212 But if you work out too close to bedtime, your body's kind 00:14:59.212 --> 00:15:00.772 of revved up and ready to go. 00:15:01.252 --> 00:15:04.912 So keep the workout, definitely keep the workout. 00:15:06.097 --> 00:15:07.297 Just shift it back. 00:15:07.447 --> 00:15:11.967 Try not to do any vigorous exercise two hours before bedtime. 00:15:13.747 --> 00:15:16.267 The next one is one that I know I struggle with. 00:15:16.547 --> 00:15:18.497 Too much food or too much liquid. 00:15:18.827 --> 00:15:22.547 Sometimes I'll be working really late and it's seven o'clock at night and I'm 00:15:22.547 --> 00:15:24.767 really hungry, so I eat a bunch of food. 00:15:25.647 --> 00:15:31.317 Then I pay for it because instead of my body being able to sleep and repair, it's 00:15:31.317 --> 00:15:33.477 trying to digest a stomach full of food. 00:15:34.497 --> 00:15:38.287 If you're gonna have a late snack or a late dinner, make it light. 00:15:38.567 --> 00:15:40.847 Something that your body can easily digest. 00:15:40.907 --> 00:15:43.817 Try to stay away from heavy, greasy, fatty foods. 00:15:44.187 --> 00:15:48.477 Use fresh fruits and vegetables if you want a sugar kind of thing. 00:15:48.747 --> 00:15:50.427 Fruit, not ice cream. 00:15:50.887 --> 00:15:51.547 Liquids. 00:15:51.637 --> 00:15:53.392 Again, it's gonna disrupt your sleep. 00:15:53.442 --> 00:15:55.842 Because you're gonna have to get up and go to the bathroom at some point. 00:15:57.822 --> 00:16:01.362 The last big trap, and I can't say it enough, technology. 00:16:01.392 --> 00:16:02.292 It's great. 00:16:02.352 --> 00:16:04.302 It has helped us as a society. 00:16:04.332 --> 00:16:07.272 It's wonderful and it's gonna disrupt your sleep. 00:16:07.752 --> 00:16:10.152 It stimulates your brain to be thinking. 00:16:10.512 --> 00:16:12.072 Plus you got that blue light. 00:16:12.372 --> 00:16:15.222 So if you're gonna be on technology, try to cut it off at 00:16:15.222 --> 00:16:17.592 least two hours before bedtime. 00:16:18.537 --> 00:16:22.607 So I hope everybody's checked off what are their traps that they fall in, and 00:16:22.607 --> 00:16:25.877 what are some of the things that we talked about you can do to help them? 00:16:26.477 --> 00:16:28.247 So let's look at the tips. 00:16:28.247 --> 00:16:30.377 You got your list of your traps. 00:16:30.497 --> 00:16:35.140 I want you right now just to start the ones that are the hardest or the 00:16:35.140 --> 00:16:37.180 easiest that you wanna start with. 00:16:38.095 --> 00:16:41.755 Don't try to fix everything at once, because that's a lot. 00:16:42.035 --> 00:16:45.845 There's so much going on right now, most of us are a little bit overwhelmed anyway. 00:16:46.535 --> 00:16:47.705 We don't wanna overwhelm you. 00:16:47.705 --> 00:16:49.715 So then you're up worrying I'm not doing this right. 00:16:50.195 --> 00:16:53.855 So just pick one, maybe two things you really wanna work on. 00:16:54.855 --> 00:16:59.145 Then what we're gonna ask you to do is to commit to some actions. 00:16:59.685 --> 00:17:00.675 Alright, here we go. 00:17:01.425 --> 00:17:03.945 Alright, boy am I harping on this one a lot. 00:17:04.995 --> 00:17:05.955 Technology. 00:17:06.310 --> 00:17:10.660 If this is something you struggle with, at least take your phone. 00:17:10.660 --> 00:17:14.740 Most of the phones have an app that will convert it from blue light 00:17:15.160 --> 00:17:19.960 down to brown light by the end of the evening, so at least do that. 00:17:20.470 --> 00:17:25.930 Stay off of your laptop, turn off all electronics at least an hour, 00:17:26.020 --> 00:17:28.240 hopefully two hours before bedtime. 00:17:29.230 --> 00:17:31.270 Turn off the notifications on your phone. 00:17:31.690 --> 00:17:34.385 There's nothing that important that we have to see immediately. 00:17:35.030 --> 00:17:36.980 They keep making those little bingy noises. 00:17:37.730 --> 00:17:39.740 You may also be aware of the research. 00:17:39.980 --> 00:17:44.290 These things are designed specifically to be addictive so 00:17:44.290 --> 00:17:46.690 that we're constantly checking 'cause we don't wanna miss things. 00:17:46.690 --> 00:17:49.480 Then every time we check, we get a little rush of dopamine 00:17:49.480 --> 00:17:50.920 saying, Ooh, that was good. 00:17:52.160 --> 00:17:53.360 But it interrupts our sleep. 00:17:53.550 --> 00:17:58.050 The fact that it is that addictive, even having it in your bedroom keeps 00:17:58.050 --> 00:18:02.220 your mind in the back going, something might show up that I need to see. 00:18:02.655 --> 00:18:03.585 Take your phone. 00:18:03.795 --> 00:18:07.065 If you're not using it for an alarm, put it in another room. 00:18:08.535 --> 00:18:08.985 Alright. 00:18:10.275 --> 00:18:13.575 Here's the whole health kind of approach. 00:18:13.725 --> 00:18:15.885 So eat healthy throughout the day. 00:18:16.335 --> 00:18:17.565 This is really important. 00:18:17.625 --> 00:18:21.750 If we're eating junk food during the day, our body can't heal properly and 00:18:21.945 --> 00:18:23.925 it also makes it harder for us to sleep. 00:18:23.925 --> 00:18:26.625 Our blood sugar's going up and down, up and down. 00:18:27.015 --> 00:18:28.665 So try to eat a balanced diet. 00:18:29.715 --> 00:18:32.865 Not huge meals, particularly close to bed. 00:18:33.345 --> 00:18:38.025 And at bedtime, again, simple, small, healthy. 00:18:39.285 --> 00:18:40.635 Moderate use of alcohol. 00:18:40.635 --> 00:18:44.425 So you can have that glass of wine at dinner, but not by bedtime. 00:18:44.665 --> 00:18:45.115 Okay? 00:18:45.505 --> 00:18:46.225 Try not. 00:18:46.225 --> 00:18:51.085 If alcohol doesn't bother you, that's okay, but if it does, start cutting down. 00:18:51.955 --> 00:18:53.485 The exercise is key. 00:18:53.695 --> 00:18:57.595 We've all been locked in and not moving as much. 00:18:57.655 --> 00:19:03.145 I'm aware when I'm working from home, I move so much less than 00:19:03.145 --> 00:19:04.645 I do when I'm at the office. 00:19:05.095 --> 00:19:08.665 So make sure that throughout the day you're moving your body so 00:19:08.665 --> 00:19:10.525 that it physically can get tired. 00:19:11.065 --> 00:19:15.115 Otherwise, your body may feel sluggish, but you're not tired, 00:19:15.115 --> 00:19:16.555 you're not physically tired. 00:19:16.645 --> 00:19:18.385 It'll impact your ability to sleep. 00:19:19.660 --> 00:19:22.690 Getting sufficient sunlight is also really important. 00:19:23.320 --> 00:19:27.850 It's what tells our body to stay on that circadian rhythm that I talked about. 00:19:28.210 --> 00:19:32.320 It alerts us it's daytime, and then when the sun goes down, it alerts our 00:19:32.320 --> 00:19:35.050 brain, it's nighttime, time for sleep. 00:19:36.400 --> 00:19:40.210 Keeping a regular schedule is also incredibly important. 00:19:41.515 --> 00:19:47.305 Even if you get to have the weekends off, try to get up within an hour 00:19:47.515 --> 00:19:50.005 of your normal waking up time. 00:19:50.425 --> 00:19:56.555 Try to go to sleep for most of the time, within an hour of your regular bedtime. 00:19:57.155 --> 00:20:02.405 What you're doing is training your brain to recognize this passage of time. 00:20:02.495 --> 00:20:03.755 Now I go to sleep. 00:20:04.145 --> 00:20:07.775 If you think about people who smoke cigarettes, at first they're smoking 00:20:07.775 --> 00:20:11.585 cigarettes, then they smoke cigarettes and they have a cup of coffee. 00:20:12.345 --> 00:20:16.875 They do that enough times just having the cup of coffee wants the cigarette. 00:20:17.325 --> 00:20:20.329 So we're also trying to condition our brain to go to 00:20:20.353 --> 00:20:22.002 sleep based on certain cues. 00:20:22.782 --> 00:20:24.702 Absolutely cut down the caffeine. 00:20:24.792 --> 00:20:26.022 That's a huge one. 00:20:26.502 --> 00:20:31.317 And we're gonna talk really about this bedroom for success. 00:20:31.357 --> 00:20:35.017 One of the things, just like the smoking cigarettes and coffee gets 00:20:35.017 --> 00:20:40.657 connected, when your bedroom is used for things other than sleeping and 00:20:40.657 --> 00:20:45.427 sex you're now getting your brain to connect all that stuff with being awake. 00:20:45.427 --> 00:20:47.947 If there's a TV in there, if your computer's in there, 00:20:47.947 --> 00:20:49.267 if your office is in there. 00:20:49.657 --> 00:20:54.127 So your brain identifies those things as daytime awake activities. 00:20:54.847 --> 00:20:58.027 You want your room to be associated with sleep. 00:20:58.477 --> 00:21:00.097 This is where I sleep. 00:21:00.847 --> 00:21:03.277 You wanna make sure the room is dark enough. 00:21:03.617 --> 00:21:07.637 You can get blackout curtains or buy one of those masks and use those at night. 00:21:08.177 --> 00:21:12.713 Just to give yourself that total cutoff of lights so the brain can 00:21:12.713 --> 00:21:15.143 secrete the melatonin to go to sleep. 00:21:16.388 --> 00:21:18.128 You also want your room cool enough. 00:21:18.608 --> 00:21:19.898 This is a really important thing. 00:21:19.898 --> 00:21:25.028 When we fall asleep, our body temperatures gradually drops, so our 00:21:25.028 --> 00:21:26.468 temperature's a little bit lower. 00:21:27.188 --> 00:21:30.218 That signal tells our body to go to sleep. 00:21:30.668 --> 00:21:35.018 When our room is too hot it's one of those other things that tells our 00:21:35.018 --> 00:21:37.028 brain, oh, not time for sleep yet. 00:21:37.538 --> 00:21:41.322 So cool room, dark, no distractions. 00:21:44.727 --> 00:21:46.347 Oh, the overactive mind. 00:21:46.667 --> 00:21:50.567 Yeah, mine was really overactive with my daughter when she went off to school. 00:21:51.027 --> 00:21:54.717 One of the things we've learned through sleep hygiene studies is 00:21:54.717 --> 00:21:59.277 there's things we can do to at least quiet the mind a little before bed. 00:22:00.402 --> 00:22:03.342 The gratitude journal is really interesting what the 00:22:03.342 --> 00:22:04.722 research has been finding. 00:22:05.382 --> 00:22:08.562 A gratitude journal is simply keeping a book, a notebook. 00:22:08.562 --> 00:22:13.272 It could be spiral, but at the end of the day, you just write down five 00:22:13.272 --> 00:22:14.982 things that you're grateful for. 00:22:15.792 --> 00:22:17.862 They don't have to be huge things. 00:22:17.962 --> 00:22:19.042 They can be small things. 00:22:19.092 --> 00:22:22.242 For example, I didn't get a telemarketing call tonight. 00:22:22.272 --> 00:22:22.602 Woo. 00:22:23.082 --> 00:22:24.942 So just five things. 00:22:25.242 --> 00:22:29.642 It could be my dog didn't make a mess while I was in a meeting. 00:22:30.002 --> 00:22:32.612 Small things, but things that you're grateful for. 00:22:33.092 --> 00:22:36.752 By doing five things, just listing 'em in a book at night. 00:22:37.262 --> 00:22:41.422 It tells the mind the world's a safe place, things are okay, and 00:22:41.422 --> 00:22:43.612 it helps quiet it before bed. 00:22:43.702 --> 00:22:46.732 Also, the research is showing, it helps with sleep, but it 00:22:46.732 --> 00:22:48.082 also helps with depression. 00:22:49.072 --> 00:22:53.422 I mean, who knew such a small intervention could have such a big impact. 00:22:54.532 --> 00:22:58.462 Another thing you can do is to keep a journal, just a notebook. 00:22:58.462 --> 00:23:01.102 Right now it's back to school so there's a lot of those spiral 00:23:01.102 --> 00:23:03.352 notebooks cheaply., And with a pen. 00:23:03.562 --> 00:23:06.562 Before you go to bed, you can also just write down everything 00:23:06.562 --> 00:23:08.182 that you have to do the next day. 00:23:09.262 --> 00:23:12.502 That tells the mind, ah, I've got it written down. 00:23:12.562 --> 00:23:15.982 It's not going to get forgotten, so I don't need to worry about it tonight. 00:23:16.982 --> 00:23:20.312 If you do wake up in the middle of the night, you write down your thought, you 00:23:20.312 --> 00:23:22.442 close the book and you go back to sleep. 00:23:23.582 --> 00:23:26.042 Another intervention is to schedule your worry. 00:23:26.042 --> 00:23:30.542 So again, you're gonna get as much benefit out of worrying in five minutes 00:23:30.542 --> 00:23:31.832 as you're gonna get in five hours. 00:23:31.892 --> 00:23:33.362 So schedule worry time. 00:23:33.722 --> 00:23:37.862 I'm gonna worry , let's see, at four o'clock today for 15 minutes. 00:23:38.872 --> 00:23:42.292 Then your mind goes, there's a time for me to worry, I'm good. 00:23:44.047 --> 00:23:48.667 Give yourself a reminder that I can take care of this in the morning by 00:23:48.667 --> 00:23:53.917 doing things like putting a post-it in your bathroom or setting an alarm 00:23:53.917 --> 00:23:59.377 on your clock that says worry, or just some way to let your brain know. 00:23:59.427 --> 00:24:03.417 This is big, we just are trying to let our brain know, I've got this. 00:24:03.927 --> 00:24:05.887 You don't need to think about it till tomorrow morning. 00:24:08.142 --> 00:24:11.472 For the overactive mind another strategy that's really good 00:24:11.772 --> 00:24:14.202 is relaxation and breathing. 00:24:14.412 --> 00:24:19.812 Now, don't do it with the intent, if I breathe, I'm gonna go to sleep. 00:24:20.292 --> 00:24:22.422 Because as soon as you do that, your mind's gonna start 00:24:22.422 --> 00:24:23.982 going, oh, are we asleep yet? 00:24:24.252 --> 00:24:24.972 Are we asleep yet? 00:24:25.832 --> 00:24:29.372 Just do it as a way to relax the tension in your body. 00:24:29.492 --> 00:24:33.872 You can do it by diaphragmatic breathing that big deep belly breathing. 00:24:34.352 --> 00:24:39.012 You can do it by closing your eyes and imagining a vacation that you went on 00:24:39.012 --> 00:24:41.382 that was really relaxing and peaceful. 00:24:42.192 --> 00:24:47.762 You could do it by thinking about a goal that you want and seeing yourself 00:24:47.762 --> 00:24:50.312 successfully accomplishing that goal. 00:24:51.032 --> 00:24:55.052 There's a whole bunch of relaxation and breathing techniques, and you can 00:24:55.052 --> 00:24:57.212 find them on the internet, our website. 00:24:57.572 --> 00:25:00.152 We have wellness classes where they can teach you all of this 00:25:00.152 --> 00:25:03.932 stuff . So I'm hoping you're checking stuff off that you're gonna 00:25:03.932 --> 00:25:05.842 be using in your commitment plan. 00:25:07.132 --> 00:25:08.722 So now that's what we're gonna do. 00:25:08.722 --> 00:25:10.412 We're gonna build your sleep plan. 00:25:10.602 --> 00:25:12.102 I'm gonna give you an example of one. 00:25:13.242 --> 00:25:15.042 So here's my plan. 00:25:15.072 --> 00:25:19.422 My room's gonna be comfortable, it's gonna be dark, it's also gonna be cool. 00:25:20.232 --> 00:25:23.652 My room has no distractions in it right now 'cause my daughter went 00:25:23.652 --> 00:25:25.362 to school, so all her stuff's gone. 00:25:26.502 --> 00:25:27.612 Taking a hot bath. 00:25:27.642 --> 00:25:32.337 When you take a hot bath, 90 minutes before bed, it gets your body into that 00:25:32.337 --> 00:25:34.627 cooling cycle so it will help you sleep. 00:25:34.657 --> 00:25:36.037 That's one of the things I do. 00:25:37.297 --> 00:25:40.267 I have a predictable wind down that I do every night. 00:25:40.637 --> 00:25:46.637 Again, if you have kids, you know that you have that routine with them and 00:25:46.637 --> 00:25:48.587 it gets conditioned in their brain. 00:25:49.282 --> 00:25:55.307 I put my pajamas on, I brush my teeth, mom reads me a story, and then the 00:25:55.307 --> 00:25:58.247 brain goes, and the next thing is sleep. 00:25:58.997 --> 00:26:05.447 So a routine for you that works to help your brain go, next step is I go to sleep. 00:26:06.347 --> 00:26:07.637 So aromatherapy. 00:26:07.637 --> 00:26:10.427 Some people use that and appreciate and like it. 00:26:10.427 --> 00:26:14.837 For example, there's lavender tends to be a very calming, soothing scent. 00:26:14.867 --> 00:26:16.217 If that works, do it. 00:26:16.817 --> 00:26:20.807 And then for me, I don't do electronics at least an hour before bedtime. 00:26:20.867 --> 00:26:23.267 I have a small lamp that I use. 00:26:23.267 --> 00:26:26.027 So when I read the light's coming behind me. 00:26:26.387 --> 00:26:28.007 Not shining in my eyes. 00:26:28.277 --> 00:26:32.293 So my brain goes, oh, it's dark, send out the melatonin. 00:26:33.673 --> 00:26:38.653 So here's what we're gonna do now for you, for each of these areas, I want 00:26:38.653 --> 00:26:44.143 you to check off, do you have a sleep environment that has traps in it? 00:26:44.413 --> 00:26:45.523 Is it crowded? 00:26:45.643 --> 00:26:47.053 Is it light? 00:26:47.343 --> 00:26:48.543 Is it noisy? 00:26:49.243 --> 00:26:51.763 Then identify what is a tip. 00:26:52.183 --> 00:26:56.503 What is something that you are willing to do to change that? 00:26:56.503 --> 00:26:58.573 Maybe I'm gonna get a white noise machine. 00:26:59.293 --> 00:27:01.183 Maybe I'm gonna buy an eye mask. 00:27:01.753 --> 00:27:03.643 So what is it that you are gonna do? 00:27:05.173 --> 00:27:06.283 Nighttime routine? 00:27:06.343 --> 00:27:12.993 What is it that you can do to create that constant, predictable routine that tells 00:27:12.993 --> 00:27:16.258 your brain, next step is go to sleep. 00:27:17.773 --> 00:27:19.933 Then think about daily habits. 00:27:20.213 --> 00:27:24.443 The daily habits are, can you start reducing your stress throughout the day? 00:27:25.193 --> 00:27:29.243 Can I talk to people about what's going on for me? 00:27:29.773 --> 00:27:33.493 Instead of harboring it inside and chewing it like a dog with a bone. 00:27:34.123 --> 00:27:38.533 Am I gonna reduce my caffeine, because it's too much, too late. 00:27:39.233 --> 00:27:43.913 Think about what it is and quickly write down if you have traps there. 00:27:44.153 --> 00:27:45.743 What's your tip that you're gonna do? 00:27:47.093 --> 00:27:51.913 Nutrition, exercise, those are so important. 00:27:52.213 --> 00:27:56.053 Again, if you have a trap, what's your trap? 00:27:56.503 --> 00:27:58.573 And then the tip, what are you gonna do to fix it? 00:27:59.548 --> 00:28:04.278 The mind tamer are really important, all of our minds right now are on Hyperdrive. 00:28:04.558 --> 00:28:07.858 If you are finding that you are getting a little bit more anxious than is 00:28:07.858 --> 00:28:10.238 helpful, Jefferson Center can help you. 00:28:10.238 --> 00:28:14.228 We have therapists that are specialized with anxiety disorders. 00:28:14.708 --> 00:28:16.778 If you need help, we're here. 00:28:17.678 --> 00:28:21.608 And then Wild Card, is there something that you specifically know that you 00:28:21.608 --> 00:28:23.828 do that makes your sleep not good? 00:28:24.338 --> 00:28:27.878 Write that wild card down and then just brainstorm, what could I do 00:28:27.998 --> 00:28:31.088 differently to have a better outcome? 00:28:32.588 --> 00:28:37.748 Now, the last thing I want you to do is I want you to pick one of those things, 00:28:38.198 --> 00:28:40.598 and now I want you to commit to doing it. 00:28:41.618 --> 00:28:44.798 One way you can commit to do it is to tell somebody else, this 00:28:44.798 --> 00:28:48.303 is what I'm gonna do and I want you to help me stay accountable. 00:28:49.268 --> 00:28:50.888 Then figure out how they can help you. 00:28:50.888 --> 00:28:53.258 Do you want them to call you in the morning and say, Hey, did 00:28:53.258 --> 00:28:54.728 you go to bed last night by nine? 00:28:55.238 --> 00:28:58.688 Or if it's like, I'm gonna be exercising, so that's gonna help my sleep. 00:28:58.898 --> 00:29:00.638 Hey, would you exercise with me? 00:29:01.208 --> 00:29:04.778 So brainstorm some ways so that you can keep that commitment. 00:29:05.808 --> 00:29:09.558 Then the last piece that's really important is reward yourself. 00:29:10.233 --> 00:29:12.183 Change is not gonna happen overnight. 00:29:12.213 --> 00:29:15.333 You're gonna put these things in place, don't expect the 00:29:15.333 --> 00:29:16.893 first night, woo, I'm sleeping. 00:29:17.733 --> 00:29:19.653 It could take a week, it could take two weeks. 00:29:19.653 --> 00:29:24.663 So you just gotta stick with it and then reward yourself every day for 00:29:24.663 --> 00:29:27.123 doing the things to improve your sleep. 00:29:29.658 --> 00:29:31.818 So we're coming to the end here. 00:29:31.978 --> 00:29:33.208 We're gonna take questions soon. 00:29:33.458 --> 00:29:36.388 Jefferson Center we have a speaker's bureau, so if you have 00:29:36.748 --> 00:29:40.498 any topic that you'd like to hear about, definitely, call us. 00:29:40.498 --> 00:29:41.788 We can help set that up. 00:29:42.208 --> 00:29:44.598 All the presentations are given by professionals. 00:29:44.598 --> 00:29:45.498 I'm a psychologist. 00:29:45.498 --> 00:29:48.838 A lot of my colleagues are licensed professional counselors, 00:29:48.838 --> 00:29:53.118 social workers, we can talk about wellness, whatever would be helpful. 00:29:55.143 --> 00:29:56.643 Last, but not least. 00:29:56.853 --> 00:30:00.983 A lot of times these presentations, people are like, wow, I wanna get more involved. 00:30:00.983 --> 00:30:01.763 What can I do? 00:30:02.393 --> 00:30:03.563 So, stay in the loop. 00:30:03.593 --> 00:30:09.073 We have social media, we have website with information about how you can volunteer. 00:30:09.403 --> 00:30:10.243 You could donate. 00:30:10.243 --> 00:30:13.783 Some people don't have a lot of time, but they wanna donate money. 00:30:14.053 --> 00:30:14.653 That's great. 00:30:15.283 --> 00:30:18.613 We also have a program called Mental Health First Aid. 00:30:18.793 --> 00:30:23.773 You could get certified in that, just like there's physical First Aid, 00:30:24.133 --> 00:30:26.138 there's also Mental Health First Aid. 00:30:26.258 --> 00:30:29.198 How can I be helpful when someone I love is struggling? 00:30:30.068 --> 00:30:32.258 And you can also attend any of our events. 00:30:32.258 --> 00:30:35.918 We have a lot of them, not as many now with COVID, but we still have them. 00:30:36.588 --> 00:30:40.938 Down below is the website address for more information. 00:30:42.468 --> 00:30:42.978 Alrighty. 00:30:43.878 --> 00:30:44.478 Questions. 00:30:45.498 --> 00:30:46.998 Julia: Kathy, thank you so much. 00:30:46.998 --> 00:30:48.228 I know I learned a lot. 00:30:48.228 --> 00:30:49.158 This is really helpful. 00:30:49.158 --> 00:30:52.198 I'm excited to implement my own sleep plan. 00:30:52.198 --> 00:30:53.458 That's such a great idea. 00:30:53.768 --> 00:30:58.218 So we have gotten a couple of questions and the first one is: I 00:30:58.518 --> 00:31:00.198 don't have a problem falling asleep. 00:31:00.258 --> 00:31:04.758 I fall asleep really fast, but I wake up in the middle of the night 00:31:04.818 --> 00:31:06.318 and then I can't fall back asleep. 00:31:07.068 --> 00:31:08.668 Do you have any tips for that? 00:31:09.778 --> 00:31:10.378 Kathy Baur: Yes. 00:31:10.378 --> 00:31:14.778 And that's where most people, they're able to finally get to sleep and then 00:31:14.778 --> 00:31:16.278 they wake up like at three in the morning. 00:31:16.278 --> 00:31:21.498 So one of the first things I would be checking, do you know why your, is 00:31:21.498 --> 00:31:23.238 it because your thoughts wake you up? 00:31:23.598 --> 00:31:27.168 Are you waking up 'cause you're having like a panicky sensation. 00:31:27.508 --> 00:31:31.968 Figure out what is it that wakes you up because it could be this leftover stress. 00:31:32.328 --> 00:31:37.908 So I would encourage you to, when you wake up, don't look at the clock. 00:31:38.508 --> 00:31:41.778 Don't say, oh, I have to get back to sleep, because then 00:31:41.778 --> 00:31:43.398 you will not go back to sleep. 00:31:43.938 --> 00:31:48.258 What we tell people is stay in bed and just practice your 00:31:48.258 --> 00:31:50.448 breathing for about 10, 15 minutes. 00:31:51.208 --> 00:31:56.998 If after 30 minutes you are not sleeping, do not stay in bed, get up, go to the 00:31:56.998 --> 00:31:59.218 living room and do something else. 00:31:59.218 --> 00:32:02.288 Don't clean the kitchen because then that's getting you revved up. 00:32:02.558 --> 00:32:05.708 But you could read a book, but again, have the light coming 00:32:05.708 --> 00:32:08.168 from behind, not in your eyes. 00:32:08.598 --> 00:32:14.238 I find very boring reading material to always have around because that helps. 00:32:14.698 --> 00:32:18.778 Then if you find you're having continued sleep problems. 00:32:18.808 --> 00:32:23.158 You might wanna ask your doctor to see is there any physical thing going on, 00:32:23.668 --> 00:32:25.588 reduce your caffeine, all that stuff. 00:32:26.098 --> 00:32:26.518 All right. 00:32:27.068 --> 00:32:28.118 Julia: That's a great answer. 00:32:28.398 --> 00:32:32.393 Next question is about couples. 00:32:32.673 --> 00:32:36.833 This person said my husband tosses and turns all night, and 00:32:36.833 --> 00:32:38.453 then that ends up waking me up. 00:32:38.513 --> 00:32:42.923 Do you have any tips for how we could create a sleep plan together 00:32:43.223 --> 00:32:45.503 so that we can both get better sleep? 00:32:46.373 --> 00:32:46.793 Kathy Baur: Yeah. 00:32:46.853 --> 00:32:48.143 And that's laugh. 00:32:48.143 --> 00:32:51.383 'cause I have a friend who she said, I don't want separate 00:32:51.383 --> 00:32:53.183 bedrooms, I want separate houses. 00:32:53.643 --> 00:32:55.953 There's something called restless leg syndrome. 00:32:55.983 --> 00:32:59.103 He might wanna just check with his doctor to see if he has that. 00:32:59.563 --> 00:33:03.093 Definitely have similar sleep plans, talk about what works. 00:33:03.723 --> 00:33:08.493 Maybe if you guys go to bed at the same time and he starts that. 00:33:08.833 --> 00:33:12.373 Do you need to go to bed first or is he waking you up in the 00:33:12.373 --> 00:33:13.603 middle of the night doing that? 00:33:14.093 --> 00:33:14.813 You know what I'm saying? 00:33:14.813 --> 00:33:17.033 So there's lots of different things that could come into play. 00:33:17.733 --> 00:33:21.863 You might want to consider like separate bedrooms if you really 00:33:21.863 --> 00:33:23.333 need to get sleep one night. 00:33:23.513 --> 00:33:28.103 Yeah, that restless thing he may have restless legs, so he does 00:33:28.103 --> 00:33:29.033 need to get that checked out. 00:33:31.373 --> 00:33:31.763 Julia: Great. 00:33:31.763 --> 00:33:35.463 We have one final question, and this one is about kids. 00:33:35.568 --> 00:33:39.478 This person says, do you have any tips as a parent whos kid is going 00:33:39.478 --> 00:33:43.018 back to school, do you have any tips for how we can get back on a better 00:33:43.018 --> 00:33:47.228 routine so that they are going to bed at a good time and are able to wake 00:33:47.228 --> 00:33:49.118 up and be bright and ready for school? 00:33:50.063 --> 00:33:52.523 Kathy Baur: Yeah, and I think that's the problem at the beginning 00:33:52.523 --> 00:33:54.953 of school for most parents. 00:33:55.053 --> 00:33:59.933 It's really nice if before school starts, you spend two weeks 00:33:59.933 --> 00:34:01.553 getting 'em back in a pattern. 00:34:02.033 --> 00:34:05.423 One depends on their age, but trying to get them involved in 00:34:05.423 --> 00:34:07.703 coming up with the bedtime routine. 00:34:07.973 --> 00:34:12.473 So maybe if they're younger children, you can create like pictures that show, we're 00:34:12.473 --> 00:34:15.668 gonna do this, we're gonna do this, and they can check it off as they go along. 00:34:16.448 --> 00:34:20.138 I know it's hard, but no tv. 00:34:20.708 --> 00:34:22.388 You gotta cut off that tv. 00:34:22.838 --> 00:34:25.538 It depends on the age of the kid, but if they're younger 00:34:25.538 --> 00:34:27.728 children, seven o'clock, no tv. 00:34:28.278 --> 00:34:30.078 Because it's just gonna keep them going. 00:34:30.708 --> 00:34:35.298 Definitely make sure they're getting enough exercise because they're sitting 00:34:35.298 --> 00:34:39.348 all day in school or sitting in front of a computer if they're doing online now. 00:34:39.858 --> 00:34:43.898 So make sure there's regular routine exercise in the schedule. 00:34:44.868 --> 00:34:50.953 Then at night you do non-technology based stuff and a routine. 00:34:51.013 --> 00:34:54.463 We have dinner, we go for a walk around the neighborhood. 00:34:54.883 --> 00:34:59.083 Maybe like hot tea, like chamomile tea or hot milk. 00:34:59.533 --> 00:35:05.173 Mom reads a book and then we go to bed and don't let them sleep in on the weekends. 00:35:06.213 --> 00:35:08.728 Julia: I think that sleeping in on the weekends one is probably hard 00:35:08.728 --> 00:35:10.878 for parents and adults to not do. 00:35:11.248 --> 00:35:11.808 Kathy Baur: It is hard. 00:35:12.332 --> 00:35:13.922 Julia: Alright, Kathy, thank you so much. 00:35:13.922 --> 00:35:15.782 I think that's all the questions that we have. 00:35:15.782 --> 00:35:17.882 Thank you everyone for attending today. 00:35:18.102 --> 00:35:21.372 Just remember that no matter what you're facing in life, if you're feeling 00:35:21.372 --> 00:35:25.092 overwhelmed, worried, or stressed Jefferson Center is here for you. 00:35:25.362 --> 00:35:26.112 We are open. 00:35:26.112 --> 00:35:29.102 We're accepting new clients and accessing care is easier than 00:35:29.162 --> 00:35:30.672 ever with virtual appointments. 00:35:31.002 --> 00:35:35.592 You can visit our website at jcmh.org or follow us on Facebook for more 00:35:35.592 --> 00:35:42.452 resources and information, and you can also reach us by calling (303) 425-0300. 00:35:42.467 --> 00:35:44.802 Thank you all so much and have a great day.