January 15, 2024 • 13 mins
Ever lay awake at night pondering the secret to waking up feeling rejuvenated, ready to tackle the day ahead? Join me, Holly Curby, as we unlock the mysteries of the land of slumber. Together, we'll navigate the emotional maze connecting our aspirations to our sleep patterns. Imagine learning the art of stress management and safe driving, all through the power of a good night's rest. This episode isn't just about catching those elusive Z's—it's about transforming them into our most potent allies for well-being and productivity.
As your personal guide to the stars of sleep, I'll unveil the practical tweaks to your bedtime environment, from the ideal room temperature to the direction your ceiling fan should spin, and how these can lead to the serene sleep haven of your dreams. My own use of Brooklinen sheets, along with the game-changing comfort of an adjustable bed frame, are just the beginning. We'll also tackle the endearing yet challenging realities of sharing our sleeping spaces with furry friends and little ones, all in pursuit of that more restful and rejuvenated tomorrow. So get comfy and tune in—your best night's sleep is just a play button away.
Related Episodes:
Season 2 Episode 1: 7 steps to Goal setting in the New Year
Season 2 Episode 23: A Season of Rest
Season 3 Episode 1: Moving Forward in a New Year
Season 3 Episode 7: 4 Areas for Balancing our Health and Wellness
Season 4 Episode 1: A Healthy New Years Resolution
Season 4 Episode 27: Reflect, Rest and Refocus As We Step Into the New Year
Season 5 Episode 1: The Critical Role of Emotional Intelligence in Your Personal Growth and Leadership this New Year
Visit www.hollycurby.com for more information and to sign up for the monthly Holly's Happenings e-newsletter. Holly's Highlights podcast and the opinions and ideas shared within it are for entertainment purposes only. The advice should be confirmed with a qualified professional.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hi friends, welcome to Holly's Highlights, a podcast
designed to encourage, inspireand accrued you to intentionally
live your life full of purpose.
I'm your host, holly Kirby,motivational speaker, leadership
cultivator, marketingstrategist and personal
cheerleader.
Let's check out today'shighlight.
Speaker 2 (00:22):
Welcome, friends, to a bonus episode on Holly's
Highlights.
Last week, we spoke with DrKilcar from Georgetown
University regarding theemotional connection behind our
New Year's resolutions, orsimply put our goals, and, as I
shared with you, one of my goalsthis year is to get better
sleep.
So I thought I would welcomeyou on the journey to getting
more rest this New Year too.
(00:42):
Now we're more apt to achieve agoal such as getting more sleep
or better sleep, if we know thebenefits or the why behind it.
I was recently at my children'sannual checkup and had the
chance to ask their doctor aboutthis, and she shared the top
six benefits of sleeping.
In addition to just feelinggood and staying healthy are
managing stress and depression,maintaining brain health, being
(01:07):
more productive, driving safely,avoiding chronic illnesses and
maintaining a healthy weight.
Now there's a comic strip I'veseen before that says something
to the effect of go to bed,you'll feel better tomorrow is
the human version of.
Did you try turning it off andon again?
Well, this would seem toindicate that sleep can, overall
(01:28):
, help us reboot.
So that raises the question howdo we get better sleep?
There's three things we'regoing to look at.
First off, stick to a scheduleEvery day get up at the same
time and every night go to bedat the same time.
Adults need between seven andnine hours of sleep, whereas
keep in mind, kids and teensthey still need more along that
(01:50):
nine to 11 hours of sleep.
The second thing is going to besaving your bedroom for
sleeping.
Now, this encompasses so manythings to be able to set that
bedroom up for good sleep.
This not only means not to workor do homework in your bedroom
if possible, but to help keepyour room quiet and dark, even
(02:11):
getting blackout shades ifneeded, keeping your room at a
cool temperature.
Sleepfoundationorg recommendskeeping your bedroom at 65
degrees Fahrenheit, whereas mostdoctors will say anywhere
between 60 and 68.
Just depends on the person forthe most comfortable sleep.
And then an added tip here forthose of us who are ceiling fan
users in the winter, our ceilingfans should spin clockwise.
(02:33):
This helps circulate the air,whereas in the summer they
should spin counterclockwise,which helps push the air down.
Another thing we can do is usecomfortable bedding.
There's an article how yourBedding Can Effect your Sleep on
Forbes that says a good bed isimportant for alignment, a good
pillow to avoid neck pains andstrains, and the sheets are the
(02:54):
bedding, to prevent allergensand provide comfort in being
breathable, for temperatureregulation, and then even just
that personal preference for thecrispness of the sheets to just
snuggling that warmer material.
I personally love my Brooklynand Sheets.
They're more costly but they doget softer with each wash and
they're very breathable andcomfy.
(03:14):
Now I did get a new bed about ayear and a half ago and I've
got to tell you I did theadjustable bed and I would put
more of a priority on what typeof bed frame you get than the
actual mattress itself.
Again, that's just for me.
But with having someone who hasasthma in the household as well
as for, like, keg colds oranything like that that you get,
having that adjustable frame isso helpful.
(03:36):
Or even if you're just going towatch TV, you know before hours
before you're going to go tobed, then that is helpful to be
able to set you up for that also.
So again, love, love, love theadjustable bed frame.
I digress.
Another important factor withinour bedroom and keeping it just
really in that atmosphere forsleeping is to keep it free of
(03:58):
pets or distractions.
Now, I know not everyone isgoing to be in alignment here,
right?
All of us like that to feel ofour pet curled up around our
legs or so forth.
And moms, you know that this isgoing to be nearly impossible
as we hear our little speed hitthe ground and you're up right.
Or again, you pet owners, youcan relate to waking up when the
(04:18):
dog moves on the bed.
But again, if we can keep ourbedroom free of pets or
distractions, this also helps,not only for the allergen factor
with animals, but it can justhelp our bodies rest well
without having that disruptionof all the distractions, whether
that be your phone or peoplecoming in and out or whatever it
(04:39):
might be.
And then the last thing wouldbe no electronics.
So TV and screens and phones,all of those being kept in
another room.
Now I totally get, as Imentioned earlier with the bed
frame, I am one that TV actuallyhelps me relax.
Now, not necessarily rightbefore bed, but perhaps, you
know, just after getting out ofthe shower, watch a little bit
(04:59):
of TV and then maybe read a bookor something and start dozing
off to bed.
But being cautious of noelectronics within your room can
really help save your bedroomfor sleeping.
The third thing is going to bethat there are certain things to
avoid leading up to bedtime,such as avoiding caffeine and
alcohol six hours before bedtime, avoiding heavy exercise three
(05:21):
hours before bedtime, avoidinglarge meals two hours before
bedtime and then again avoidingthose screens one hour before
bedtime.
So how do we get better sleep?
Stick to a schedule, save yourbedroom for sleeping and then
avoid some of those things somany hours before your bedtime.
Now for those of you who reallylike your naps, I wish I could
(05:44):
take naps during COVID.
That was literally.
One of my goals was to take anap during COVID one time.
That's all I wanted.
I love naps, but my body and myschedule just don't mesh with
it.
But if you're a napper, you'reprobably wondering is napping
okay?
Well, it depends.
According to IntermountainHealthcare, if you sleep well
but you just don't sleep enough,then yes, it's okay.
(06:04):
But if you have troubleactually getting to sleep at
night, then no, naps canactually make that worse in the
evening.
So naps are not okay in thatcase, or would not be to your
benefit.
Now for some sleeping whethergetting to sleep or staying
asleep, it's just a struggle.
So no matter what you try, youjust have a hard time with
(06:25):
sleeping.
But before you jump on thesleep med wagon.
Be careful to talk with yourdoctor first, because there are
so many concerns that can factorin with sleep medicines, such
as alcohol or drug use, othermedications you might be on,
such as pain meds, your age,specifically for those who are
over 60.
And then those who have sleepapnea or breathing issues, even
(06:46):
glaucoma.
Of course, those who arepregnant or nursing.
The list really goes on and on.
Now, another reason to checkwith your doctor about your
sleeping concerns would be ifyou suddenly started snoring
loudly in your sleep or if yoursleeping issues are persistent
despite your efforts and tipsand tricks.
Tried Again.
Before turning to those sleepingmedicines, perhaps just try a
(07:08):
few tips and tricks, such asdrinking herbal tea before bed
or a warm glass of milk.
Try reading a magazine or abook.
Play some soft music.
This is one of my go-tos everynight, thanks to Alexa, as you
can even tell Alexa when to stopplaying, so you don't even have
to worry about turning off themusic, and there are even some
guided talks on Alexa to helpyou sleep.
(07:29):
I remember one there was whereyou lay and let your body just
kind of sink into your bed andthen you focus on your eyebrows
relaxing, and then your eyelidsrelaxing, and then your sinus
cavities, and then your jaw lineand so forth, and you're
supposed to go all the way downto your toes.
Well, I never made it to mytoes, as usually I fell asleep
by the time I got to myshoulders.
So it does seem to work, butagain, there are so many options
(07:51):
you can do.
Another tip would be to take awarm or a hot bath or do some
yoga stretches.
Now, not a full workout,because again, we don't want to
get into that strenuousexercising, but just the yoga
stretches that can help you gointo that restful night.
Even use a diffuser with somelavender or peppermint in it.
Or one of my favorites is thepillow miss sprays from Bath
(08:12):
Body.
Both the eucalyptus and thelavender are my favorites and I
use one or the other every nightto spray on my pillow.
And then my son actually likesto have one of the sprays on
half of his pillow and the otherspray on the other half, so he
has a little bit of both eachnight.
But whatever floats your boat.
And then many are keen to, ofcourse, the non-medical
treatment of melatonin.
(08:33):
Now, of course, with mostthings, there is not just a one
method fits all when it comes togetting better sleep right.
So figure out what works foryou.
One thing I have found to becrucial to me is my mental
clarity, and by that I mean Ineed the house to be tidied up.
It doesn't have to be spotless,but if it at least looks tidied
(08:54):
up before we all go to bed, itdefinitely impacts my having
better sleep.
I also have at times kept anotepad next to my bed, because
if I wake up with an idea on mybrain, if I write it down, I can
go back to bed and then I don'thave to worry about having to
remember the idea throughout thenight.
And I just tend to do some ofmy best thinking or creativity
when I'm asleep.
(09:15):
And then also when it comes tohaving something crucial the
next day, like if I'm needing toget up to catch a flight, or if
my daughter's recent wisdomteeth surgery for that.
Those are things that I wouldset, not only my Alexa alarm
clock but also my phone alarmclock.
So I break that rule of havingthe electronics in the room by
having that double security ofthe Alexa and my phone, and then
(09:38):
I don't have to worry about oneof them not working and I
oversleep and miss somethingright.
So these methods have workedfor me.
If that is helpful to you Now,is this an all-encompassing list
of ideas and how to get sleepor get better sleep?
No, it's not, and I'm sure thereare more out there, but this
could be a good starting pointfor you.
It's also important to notethat part of getting good sleep
(10:01):
is going to be theprioritization of getting good
sleep, so I'd encourage you,after listening to this episode,
to pick something you want toimplement tonight, even just a
small step toward your overallgoal, or whatever it might be,
of your task of getting bettersleep.
Then prepare for it.
You know what do you need toget to help you accomplish this.
(10:21):
Is it an eye mask or earplugs,or that spray from about the
body, or adding blackoutcurtains?
Then communicate your plan andthink ahead to what might
prevent you from achieving thisplan For me.
I've let my kids know that mygoal of getting more better
sleep is very important to methis year, and I've explained
that's why they have certain bedtimes too, to help them with
(10:43):
their sleep, but then so I canmake sure that I'm getting to
bed when I need to be getting tobed.
So communicate your plan, justas you would a typical goal that
you have, so that you havethose people there to help,
support you and hold youaccountable, but then also they
can help you with maintainingthat consistency, not to mention
so that everyone's on the samepage, too right?
(11:04):
And then lastly, try trackingyour sleep.
Now, this could be your smartbed, such as those who have a
sleep number bed you canactually track how your sleep
goes.
Or those with an Apple Watch Ifyou have that app on it, you
can track to see how yoursleeping went and your time
frame of it.
Or even just that old-fashionedpen and paper of writing down
(11:24):
in the morning how you slept Wasit good, did you sleep all the
night, and what worked, whatdidn't work, and then just make
adjustments as you need afterthat.
Now, as always, holly'sHighlights podcast is for
entertainment purposes andshould never be mistaken for or
used in place of medical advice.
If you are struggling with yoursleep, make an appointment to
(11:45):
see your family physician.
They can help you.
But hopefully these tips andtricks will be helpful to you as
well in just being able to setthat better goal for you this
new year of being able to getthat better and more restful
sleep.
So tonight, as you go to bed, Iwould pray Proverbs 3-24 over
you that when you lie down, youwill not be afraid.
(12:07):
When you lie down, your sleepwill be sweet.
Do you have a tip or trick onhow you get better sleep?
Feel free to connect with meover at Holly's Highlights on
Facebook or Holly Kirby onInstagram.
I'd love to hear your tips andtricks and advice for all of us
on how to improve our sleep aswell.
Have a great night and sweetdreams.
(12:29):
Thank you for joining me onthis journey of life.
I hope that today's highlighthas been encouraging, inspiring
and equipping so you can go outand live your life full of
purpose.
I'd be honored if you take amoment to leave a review or,
better yet, subscribe.
We can also stay in touch byjoining my email list at
(12:50):
hollykirbycom.
Speaker 1 (12:52):
That's H-O-L-L-Y-C-U-R-B-Ycom.
Speaker 2 (12:56):
Until next time, make it a great day for a great day.
Hi friends, welcome to Holly's Highlights, a podcast
designed to encourage, inspireand accrued you to intentionally
live your life full of purpose.
I'm your host, holly Kirby,motivational speaker, leadership
cultivator, marketingstrategist and personal
cheerleader.
Let's check out today'shighlight.
Speaker 2 (00:22):
Welcome, friends, to a bonus episode on Holly's
Highlights.
Last week, we spoke with DrKilcar from Georgetown
University regarding theemotional connection behind our
New Year's resolutions, orsimply put our goals, and, as I
shared with you, one of my goalsthis year is to get better
sleep.
So I thought I would welcomeyou on the journey to getting
more rest this New Year too.
(00:42):
Now we're more apt to achieve agoal such as getting more sleep
or better sleep, if we know thebenefits or the why behind it.
I was recently at my children'sannual checkup and had the
chance to ask their doctor aboutthis, and she shared the top
six benefits of sleeping.
In addition to just feelinggood and staying healthy are
managing stress and depression,maintaining brain health, being
(01:07):
more productive, driving safely,avoiding chronic illnesses and
maintaining a healthy weight.
Now there's a comic strip I'veseen before that says something
to the effect of go to bed,you'll feel better tomorrow is
the human version of.
Did you try turning it off andon again?
Well, this would seem toindicate that sleep can, overall
(01:28):
, help us reboot.
So that raises the question howdo we get better sleep?
There's three things we'regoing to look at.
First off, stick to a scheduleEvery day get up at the same
time and every night go to bedat the same time.
Adults need between seven andnine hours of sleep, whereas
keep in mind, kids and teensthey still need more along that
(01:50):
nine to 11 hours of sleep.
The second thing is going to besaving your bedroom for
sleeping.
Now, this encompasses so manythings to be able to set that
bedroom up for good sleep.
This not only means not to workor do homework in your bedroom
if possible, but to help keepyour room quiet and dark, even
(02:11):
getting blackout shades ifneeded, keeping your room at a
cool temperature.
Sleepfoundationorg recommendskeeping your bedroom at 65
degrees Fahrenheit, whereas mostdoctors will say anywhere
between 60 and 68.
Just depends on the person forthe most comfortable sleep.
And then an added tip here forthose of us who are ceiling fan
users in the winter, our ceilingfans should spin clockwise.
(02:33):
This helps circulate the air,whereas in the summer they
should spin counterclockwise,which helps push the air down.
Another thing we can do is usecomfortable bedding.
There's an article how yourBedding Can Effect your Sleep on
Forbes that says a good bed isimportant for alignment, a good
pillow to avoid neck pains andstrains, and the sheets are the
(02:54):
bedding, to prevent allergensand provide comfort in being
breathable, for temperatureregulation, and then even just
that personal preference for thecrispness of the sheets to just
snuggling that warmer material.
I personally love my Brooklynand Sheets.
They're more costly but they doget softer with each wash and
they're very breathable andcomfy.
(03:14):
Now I did get a new bed about ayear and a half ago and I've
got to tell you I did theadjustable bed and I would put
more of a priority on what typeof bed frame you get than the
actual mattress itself.
Again, that's just for me.
But with having someone who hasasthma in the household as well
as for, like, keg colds oranything like that that you get,
having that adjustable frame isso helpful.
(03:36):
Or even if you're just going towatch TV, you know before hours
before you're going to go tobed, then that is helpful to be
able to set you up for that also.
So again, love, love, love theadjustable bed frame.
I digress.
Another important factor withinour bedroom and keeping it just
really in that atmosphere forsleeping is to keep it free of
(03:58):
pets or distractions.
Now, I know not everyone isgoing to be in alignment here,
right?
All of us like that to feel ofour pet curled up around our
legs or so forth.
And moms, you know that this isgoing to be nearly impossible
as we hear our little speed hitthe ground and you're up right.
Or again, you pet owners, youcan relate to waking up when the
(04:18):
dog moves on the bed.
But again, if we can keep ourbedroom free of pets or
distractions, this also helps,not only for the allergen factor
with animals, but it can justhelp our bodies rest well
without having that disruptionof all the distractions, whether
that be your phone or peoplecoming in and out or whatever it
(04:39):
might be.
And then the last thing wouldbe no electronics.
So TV and screens and phones,all of those being kept in
another room.
Now I totally get, as Imentioned earlier with the bed
frame, I am one that TV actuallyhelps me relax.
Now, not necessarily rightbefore bed, but perhaps, you
know, just after getting out ofthe shower, watch a little bit
(04:59):
of TV and then maybe read a bookor something and start dozing
off to bed.
But being cautious of noelectronics within your room can
really help save your bedroomfor sleeping.
The third thing is going to bethat there are certain things to
avoid leading up to bedtime,such as avoiding caffeine and
alcohol six hours before bedtime, avoiding heavy exercise three
(05:21):
hours before bedtime, avoidinglarge meals two hours before
bedtime and then again avoidingthose screens one hour before
bedtime.
So how do we get better sleep?
Stick to a schedule, save yourbedroom for sleeping and then
avoid some of those things somany hours before your bedtime.
Now for those of you who reallylike your naps, I wish I could
(05:44):
take naps during COVID.
That was literally.
One of my goals was to take anap during COVID one time.
That's all I wanted.
I love naps, but my body and myschedule just don't mesh with
it.
But if you're a napper, you'reprobably wondering is napping
okay?
Well, it depends.
According to IntermountainHealthcare, if you sleep well
but you just don't sleep enough,then yes, it's okay.
(06:04):
But if you have troubleactually getting to sleep at
night, then no, naps canactually make that worse in the
evening.
So naps are not okay in thatcase, or would not be to your
benefit.
Now for some sleeping whethergetting to sleep or staying
asleep, it's just a struggle.
So no matter what you try, youjust have a hard time with
(06:25):
sleeping.
But before you jump on thesleep med wagon.
Be careful to talk with yourdoctor first, because there are
so many concerns that can factorin with sleep medicines, such
as alcohol or drug use, othermedications you might be on,
such as pain meds, your age,specifically for those who are
over 60.
And then those who have sleepapnea or breathing issues, even
(06:46):
glaucoma.
Of course, those who arepregnant or nursing.
The list really goes on and on.
Now, another reason to checkwith your doctor about your
sleeping concerns would be ifyou suddenly started snoring
loudly in your sleep or if yoursleeping issues are persistent
despite your efforts and tipsand tricks.
Tried Again.
Before turning to those sleepingmedicines, perhaps just try a
(07:08):
few tips and tricks, such asdrinking herbal tea before bed
or a warm glass of milk.
Try reading a magazine or abook.
Play some soft music.
This is one of my go-tos everynight, thanks to Alexa, as you
can even tell Alexa when to stopplaying, so you don't even have
to worry about turning off themusic, and there are even some
guided talks on Alexa to helpyou sleep.
(07:29):
I remember one there was whereyou lay and let your body just
kind of sink into your bed andthen you focus on your eyebrows
relaxing, and then your eyelidsrelaxing, and then your sinus
cavities, and then your jaw lineand so forth, and you're
supposed to go all the way downto your toes.
Well, I never made it to mytoes, as usually I fell asleep
by the time I got to myshoulders.
So it does seem to work, butagain, there are so many options
(07:51):
you can do.
Another tip would be to take awarm or a hot bath or do some
yoga stretches.
Now, not a full workout,because again, we don't want to
get into that strenuousexercising, but just the yoga
stretches that can help you gointo that restful night.
Even use a diffuser with somelavender or peppermint in it.
Or one of my favorites is thepillow miss sprays from Bath
(08:12):
Body.
Both the eucalyptus and thelavender are my favorites and I
use one or the other every nightto spray on my pillow.
And then my son actually likesto have one of the sprays on
half of his pillow and the otherspray on the other half, so he
has a little bit of both eachnight.
But whatever floats your boat.
And then many are keen to, ofcourse, the non-medical
treatment of melatonin.
(08:33):
Now, of course, with mostthings, there is not just a one
method fits all when it comes togetting better sleep right.
So figure out what works foryou.
One thing I have found to becrucial to me is my mental
clarity, and by that I mean Ineed the house to be tidied up.
It doesn't have to be spotless,but if it at least looks tidied
(08:54):
up before we all go to bed, itdefinitely impacts my having
better sleep.
I also have at times kept anotepad next to my bed, because
if I wake up with an idea on mybrain, if I write it down, I can
go back to bed and then I don'thave to worry about having to
remember the idea throughout thenight.
And I just tend to do some ofmy best thinking or creativity
when I'm asleep.
(09:15):
And then also when it comes tohaving something crucial the
next day, like if I'm needing toget up to catch a flight, or if
my daughter's recent wisdomteeth surgery for that.
Those are things that I wouldset, not only my Alexa alarm
clock but also my phone alarmclock.
So I break that rule of havingthe electronics in the room by
having that double security ofthe Alexa and my phone, and then
(09:38):
I don't have to worry about oneof them not working and I
oversleep and miss somethingright.
So these methods have workedfor me.
If that is helpful to you Now,is this an all-encompassing list
of ideas and how to get sleepor get better sleep?
No, it's not, and I'm sure thereare more out there, but this
could be a good starting pointfor you.
It's also important to notethat part of getting good sleep
(10:01):
is going to be theprioritization of getting good
sleep, so I'd encourage you,after listening to this episode,
to pick something you want toimplement tonight, even just a
small step toward your overallgoal, or whatever it might be,
of your task of getting bettersleep.
Then prepare for it.
You know what do you need toget to help you accomplish this.
(10:21):
Is it an eye mask or earplugs,or that spray from about the
body, or adding blackoutcurtains?
Then communicate your plan andthink ahead to what might
prevent you from achieving thisplan For me.
I've let my kids know that mygoal of getting more better
sleep is very important to methis year, and I've explained
that's why they have certain bedtimes too, to help them with
(10:43):
their sleep, but then so I canmake sure that I'm getting to
bed when I need to be getting tobed.
So communicate your plan, justas you would a typical goal that
you have, so that you havethose people there to help,
support you and hold youaccountable, but then also they
can help you with maintainingthat consistency, not to mention
so that everyone's on the samepage, too right?
(11:04):
And then lastly, try trackingyour sleep.
Now, this could be your smartbed, such as those who have a
sleep number bed you canactually track how your sleep
goes.
Or those with an Apple Watch Ifyou have that app on it, you
can track to see how yoursleeping went and your time
frame of it.
Or even just that old-fashionedpen and paper of writing down
(11:24):
in the morning how you slept Wasit good, did you sleep all the
night, and what worked, whatdidn't work, and then just make
adjustments as you need afterthat.
Now, as always, holly'sHighlights podcast is for
entertainment purposes andshould never be mistaken for or
used in place of medical advice.
If you are struggling with yoursleep, make an appointment to
(11:45):
see your family physician.
They can help you.
But hopefully these tips andtricks will be helpful to you as
well in just being able to setthat better goal for you this
new year of being able to getthat better and more restful
sleep.
So tonight, as you go to bed, Iwould pray Proverbs 3-24 over
you that when you lie down, youwill not be afraid.
(12:07):
When you lie down, your sleepwill be sweet.
Do you have a tip or trick onhow you get better sleep?
Feel free to connect with meover at Holly's Highlights on
Facebook or Holly Kirby onInstagram.
I'd love to hear your tips andtricks and advice for all of us
on how to improve our sleep aswell.
Have a great night and sweetdreams.
(12:29):
Thank you for joining me onthis journey of life.
I hope that today's highlighthas been encouraging, inspiring
and equipping so you can go outand live your life full of
purpose.
I'd be honored if you take amoment to leave a review or,
better yet, subscribe.
We can also stay in touch byjoining my email list at
(12:50):
hollykirbycom.
Speaker 1 (12:52):
That's H-O-L-L-Y-C-U-R-B-Ycom.
Speaker 2 (12:56):
Until next time, make it a great day for a great day.
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