May 28, 2025 • 18 mins
In this episode of Resilience Gone Wild, host Jessica Morgenthal explores one of the most fascinating sleep strategies in the natural world—the mucus bubble of the parrotfish. Each night, parrotfish excrete a jelly-like mucus cocoon that envelops their bodies, acting as a protective shield against predators and parasites while they sleep on the ocean floor.
Jessica uses this captivating natural behavior to highlight a powerful metaphor for human rest and resilience. Just like parrotfish build a physical barrier to sleep safely, we too can create intentional routines and mental boundaries that shield us from the stressors that disrupt our rest. She shares practical tips to protect your rest from external threats like noise and light, and internal ones like overthinking, anxiety, and emotional overload.
This episode is a must-listen for anyone looking to build better sleep habits, establish emotional safety, and restore their strength through the power of rest.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:09):
It's a calm, starlit night over the vast
ocean.
The water shimmers with the reflection of the
moon, casting a gentle, silvery glow.
The waves lap softly against the shore,
creating a soothing, rhythmic lullaby.
(00:32):
In this serene seascape,
life continues its intricate dance even as the
world sleeps.
Beneath the surface, dolphins exhibit an extraordinary
form of resilience.
They sleep with one hemisphere of their brain
at a time,
(00:52):
keeping one eye open and continuing to swim.
Imagine them gliding gracefully through the water, half
awake,
always aware of their surroundings.
They surface for air and remain vigilant against
predators,
all the while letting each half of their
brain take turns resting.
This incredible adaptation
(01:13):
allows them to stay safe and maintain their
vital functions
even in the vulnerable state of sleep.
And how moving is the heartwarming imagery of
sea otters holding hands as they sleep,
floating in cozy groups to avoid drifting apart,
(01:34):
nestled together,
their furry bodies bobbing gently with the ocean's
movements.
This touching behavior not only keeps them connected,
but also ensures their safety,
highlighting the importance of companionship
and trust in their world.
And then we see our old friend, the
amazing purposeful parrot fish, who has developed a
(01:55):
unique and superpowered technique for ensuring they get
their needed rest.
Welcome to resilience gone wild, where we dive
into the incredible stories of nature's adaptation and
survival
and discover what animals and plants can teach
us about resilience and building our win win
(02:17):
win
mindset.
I'm your host, Jessica Morgenthal,
a resilience and positive psychology trainer, teacher,
author, speaker,
coach, and consultant.
Today, we're diving back into a different kind
of resilience from our parrot fish friend, the
kind that comes from rest and rejuvenation.
(02:41):
Peacefully sleeping,
nestled between some coral are our colorful parrot
fish,
this time transformed
inside mucus cocoons that they astoundingly
create to surround themselves with. Now we've all
been pestered by mosquitoes and unwanted bugs.
As it turns out, it's no different under
the sea.
For our parrot fish, they're blood sucking isopods,
(03:02):
the mosquitoes of the sea that love to
sneak into our parrot fish's sensitive gills and
mouth to feed, hide out and even breed.
During the day, parrotfish have mastered a unique
head shaking behavior
to keep those parasites at bay. They shake
so vigorously
from side to side that the isopods are
just flung away.
(03:23):
And parrotfish also stopped by cleaning stations
where cleaner fish like wrasses,
gobies, and shrimp
help remove these pests in exchange for not
being eaten.
But at night, the cleaning stations close-up shop.
(03:44):
These cleaner fish need their sleep too.
So some parrot fish species have developed a
very clever solution.
Each evening, as the sun sets,
they find a sheltered location in the reef
like a crevice
and surround themselves with a clear mucus bubble
to protect them.
It's very much like a mosquito net or
a cocoon.
(04:05):
The specialized glands in their skin excrete a
sticky protective mucus.
Using their fins and mouth, they gather the
mucus and spread it all around their body.
They keep this up until they have a
protective bubble all the way around them.
Then they settle down to a very sound
sleep
till dawn, their bodies shielded from harmful parasites
(04:26):
and predators
when the parrot fish are most vulnerable,
recharging for the day to come.
So imagine this. Not only does this purposeful
bubble keep predators away by blocking the irritating
isopods,
it also masks the parent fish's odor and
camouflage as their bright colored scales.
The homemade sleeping bag has antibacterial
(04:48):
properties to keep germs out and help wounds
heal by staving off infections.
And the mucus has sunscreen in it since
they live in shallow reefs where the sun
can penetrate all the way to the ocean
floor.
Researchers have even found that the bubble might
act like a winter coat, helping to regulate
their body temperature to keep it stable during
(05:09):
cooler nighttime or deeper conditions.
Oh, and if that's not all mind blowing
enough, their sleeping bag acts as a pillow
that protects them from the rough coral and
rocks that they will inevitably
knock into as the current bounces them around
their hideaway.
And if that bubble gets popped, it has
a built in alarm that wakes the parrot
(05:29):
fish up immediately.
So what can we learn from the parrot
fishes magic sleep bubble?
When we work hard all day at living
our meaning and purpose or just exhaust ourselves
otherwise,
we really need a good night's sleep so
we can wake up the next morning with
(05:49):
our brains and bodies refreshed and ready to
get back to living life.
Creating a quality sleeping environment is vital.
We too need to block out our parasites
and predators
to get a good solid snuggle up going.
But why is it so important for us
to sleep?
There's four really critical reasons.
(06:11):
We need a healthy and resilient brain.
During sleep, our brains work on repairing and
refreshing themselves.
They drain toxins and likely some proteins linked
to Alzheimer's.
Our brains are preparing for a new day
of learning,
remembering,
creating and dealing with all those bumps in
the road too.
(06:31):
We need a healthy and resilient body.
Sleep keeps us in balance.
Not getting enough quality sleep regularly
raises the risk of many diseases and disorders,
including heart disease, stroke,
obesity,
diabetes
and dementia.
We also need an alert and resilient mind.
(06:52):
A rejuvenated mind enables us to concentrate,
to think clearly,
to learn better, to be more creative and
to make better decisions and sleep impacts our
mood. Have you ever woken up on the
wrong side of the bed? We're so much
happier and more pleasant to others when we
get a good night's
sleep. When we're tired, we shift more easily
into lower energy levels.
(07:14):
We find ourselves feeling like victims or full
of anger and rage.
We rise more easily to fear, anger,
regret,
resentment,
apathy, and other negative energy states.
When we're rested,
we have a way better chance of showing
up as our best selves
in our relationships
and our interactions.
(07:36):
So what's coming to mind for you? How's
your sleep?
What's getting in the way of a consistent
good night's sleep?
Or maybe someone you know and love
is having trouble sleeping well?
How great would it be to help them
to sleep better?
Think like a parrot fish. What are you
going to do to build your protective sleep
bubble
or helping loved ones build theirs?
(07:58):
What's getting in the way?
Let's first talk about sleep parasites and predators.
Humor me. I love metaphors.
Predators are something that comes from outside to
hunt, kill and consume you.
Your sleep predators might be environmental factors that
annoy your senses,
like when it's too cold or hot or
too bright or too noisy,
(08:20):
or the air could be irritating
or the bed uncomfortable. What's popping up for
you? What are your sleep predators?
Grab a pen and paper and make a
list right now or open up the notes
app on your phone and jot down a
few quick ideas.
Just press pause on this podcast, and if
you can't, be sure to come back later
and jot some ideas down then. For me,
(08:40):
my external predators were pretty clear once I
stopped to pay attention.
The ceiling fan was making clicking sounds.
The shades were allowing in light in the
early morning.
Oh, and my husband likes to watch TV
to fall asleep, but I was staying up
to find out how the shows ended
and messy sheets drove me crazy.
Easier fixes than I expected.
(09:02):
I cleaned the ceiling fan, pulled the shade
all the way to the bottom,
made the bed more neatly, and just decided
that I didn't care what happened in the
silly shows and closed my eyes and let
myself fall asleep.
Get that list out. What can you do
about your predators? I'll bet there are some
easy fixes.
And let's talk about our phones. The elephant
(09:24):
on the phone in the room. There's all
this research, all these experts that tell us
to put our phones away long before we
want to fall asleep,
like thirty, sixty and even ninety minutes before.
But we all know it's more complicated than
that. What you do on your phone actually
matters more,
like doom scrolling social media versus saying goodnight
(09:45):
to a loved one.
And substituting another screen like a tablet or
TV
is no less invasive, like the silly shows
on TV for me.
Blue light exposure.
Recent studies now suggest that it's not about
the color of the light, but it's the
intensity of the light.
Makes sense.
Bright light keeps you stimulated and your mind
(10:07):
more awake.
So start by turning down the brightness on
your phone and even use some of those
nighttime phone settings like dark mode and night
shift.
Let's talk more about what's happening on your
screens. If you're doing something that's getting your
mind racing and upset,
yep, it's likely gonna keep you up and
mess with you all night.
Watching the news,
(10:28):
scrolling social media,
getting into an online battle of truth,
it does seem pretty obvious once you stop
and pay attention.
How can those activities not burst your sleep
bubble?
So ideally, you've got yourself a beautiful calming
nighttime routine.
Your phone is off, pleasant book or simple
puzzle that doesn't rev up your mind,
(10:49):
or a relaxing meditation app or some calming
music.
And you've got your ringer off and phone
on do not disturb.
Most phones these days offer an option to
set up your do not disturb schedule so
you don't even need to think about it.
And don't panic, you can designate contacts that
can bust through the do not disturb.
(11:10):
Perfect for family and close friends if there's
ever an emergency.
Be sure to let them know though not
to buzz through unless it's really important. Of
course, it's always a good idea to recharge
your phone in an outlet that you can't
reach.
It'll give you the pause you need to
stop and think.
Is it really a good idea to get
up out of bed to get the phone,
or should I try to fall back to
(11:31):
sleep instead?
How's this sounding so far?
Identify your predators,
devise some solutions,
and build that bubble. It's easier than you
think and help others you care about to
do the same.
It's a win, win, win for everyone when
we're all well rested.
So those external predators are likely not the
(11:52):
only things messing with your sleep and bursting
your bubble.
We all have internal parasites eating away at
our sleep too.
There's the mind clutter, the worries, the fears
about forgetting something,
the negative feelings about ourselves and others,
all the stuff we replay in our heads.
Those broken records are not helpful at all.
(12:15):
Then we add the anxiety that we're not
going to get enough sleep, and that makes
us even more agitated. What are your parasites?
Are you a worrier stuck awake ruminating over
potential problems and uncertainties?
An overthinker?
Do you replay past events or conversations?
Overanalyzed
decisions?
A planner who gets distracted with rehearsing things
(12:38):
coming up and worrying that you'll forget something.
Is your mind all revved up with emotional
turmoil like sadness,
anger, or excitement, and you have trouble quieting
your mind?
For me, these internal sleep parasites were mostly
my to do list that I spent too
much time trying to remember.
My solution,
(12:58):
I now make a to do list before
I go to sleep. I write down things
I might worry about forgetting.
When I wake up during the night with
a to do item, I quickly jot it
down to get it out of my mind.
Quieting your thoughts by getting them out of
your head and down on paper or screen
is priceless.
Journaling and making lists,
(13:19):
so helpful.
And if you can't seem to stop those
negative thoughts, replacing them with positive thoughts is
magic too.
Start a gratitude practice by writing down three
to five things you're grateful for each day
or meditate on them.
Mindfulness techniques like progressive muscle relaxation,
mindful breathing,
visualization
(13:39):
of a peaceful place, and mindful listening can
be powerful sleep aids too.
A calming bedtime routine can really help.
There's lots of great apps to help build
all these practices.
Then there's body parasites to do a physical
pain or discomfort that comes out at night.
Are you treating the irritant or ignoring it
and hoping it will go away?
(14:01):
It's so much more effective to be intentional
in creating your sleep bubble rather than waiting
for something to miraculously
change.
I used to get leg cramps and figured
out that it was dehydration
and that hydrating better during the day was
magic.
In nighttime emergencies, I drink a big glass
of water and the cramp disappears immediately.
(14:22):
Simple fixes can be incredibly effective. You just
have to pay attention and decide to take
action.
If something hurts or causes you discomfort,
figure out what's going on.
Skimping on sleep is certainly not making it
better.
My husband struggles with carpal tunnel and wears
wrist braces to sleep.
He got used to them and it's really
helped him avoid numbness during the night and
(14:44):
in the morning.
You can do a body scan meditation before
sleep to raise your body awareness,
reduce stress and relax.
If you have an untreated pain, put it
on your to do list and do something
about it.
Long story short, prepare your environment,
(15:06):
mind and body for sleep and build that
sleep bubble. You'll see a huge difference immediately.
Start paying attention to your sleep predators and
parasites.
Take them on. Create a sleep bubble that
serves you better. Just get started.
Identify one easy external sleep predator and fix
(15:26):
it.
Write down some of the parasite stuff that
clutters your mind as you try to fall
asleep. Get it out of there.
Do some positive thinking like a gratitude practice
before bed.
Avoid stressful situations and too much stimulation before
bed.
And try my favorite trick for falling asleep
or falling back to sleep.
(15:48):
Get comfy and close your eyes, then just
count backward from a hundred by sevens.
One hundred
ninety three
eighty six
seventy nine. Oh, and my other favorite trick,
if you have to get out of bed,
don't turn on any bright lights.
Use your phone flashlight or get a gentle
nightlight for whatever room you usually head into.
(16:09):
And let's not forget our purposeful parrot fish.
Consider donating to or volunteering with organizations
dedicated to parrot fish protection
and ocean conservation,
such as Loggerhead,
Oceana,
the Nature Conservancy, and so many others.
Advocate for policies and regulations that safeguard marine
life and ecosystems.
(16:30):
Your support helps ensure they thrive despite challenges.
And protecting parrotfish and their habitats is a
big step in maintaining
the delicate balance of reefs
benefiting marine life and coastal communities alike.
Thank you for listening to resilience gone wild,
(16:52):
where we dive into the incredible stories of
nature's adaptation and survival
and discover what animals and plants can teach
us about resilience
and building our win win win mindset.
If you've been enjoying our deep dives into
the wide world of animal resilience,
we've got a little favor to ask. Just
like a parrot fish keeps coral reefs healthy
(17:14):
and our beaches sandy,
you could help our podcast thrive.
Here's how
rate and review us on your favorite podcast
platform.
Your feedback not only helps us improve, but
also helps other listeners discover these amazing stories
of resilience.
Think of it as leaving a trail of
breadcrumbs
for fellow nature enthusiasts to follow.
(17:35):
Plus every month, we'll pick a lucky reviewer
to receive a special shout out on the
show and a chance to ask a question
to one of our expert guests.
So tap those stars,
write a review, and help us keep the
spirit of resilience
alive and well.
And be sure to check out the show
notes where there's lots of resilience activities,
(17:56):
tons of photos,
videos, and info on our beloved resilient heroes
and how you can make a difference.
I hope you'll post a comment,
subscribe to my newsletter, and drop me an
email. Maybe we'll read it on the show.
It would be so much fun to connect.
So long for now.
(18:22):
This has been a production of BLI Studios
produced by me, Kai. Follow along with our
other BLI produced shows at balancinglife'sissues.com/podcast-BLI.
Got an idea for the show? Email me,
Kai, at balancing life's issues dot com. And
don't forget to stay in touch with your
host, Jessica, at jessica@winwinwinmindset.com.
(18:43):
Anything else to add, Miles?
It's a calm, starlit night over the vast
ocean.
The water shimmers with the reflection of the
moon, casting a gentle, silvery glow.
The waves lap softly against the shore,
creating a soothing, rhythmic lullaby.
(00:32):
In this serene seascape,
life continues its intricate dance even as the
world sleeps.
Beneath the surface, dolphins exhibit an extraordinary
form of resilience.
They sleep with one hemisphere of their brain
at a time,
(00:52):
keeping one eye open and continuing to swim.
Imagine them gliding gracefully through the water, half
awake,
always aware of their surroundings.
They surface for air and remain vigilant against
predators,
all the while letting each half of their
brain take turns resting.
This incredible adaptation
(01:13):
allows them to stay safe and maintain their
vital functions
even in the vulnerable state of sleep.
And how moving is the heartwarming imagery of
sea otters holding hands as they sleep,
floating in cozy groups to avoid drifting apart,
(01:34):
nestled together,
their furry bodies bobbing gently with the ocean's
movements.
This touching behavior not only keeps them connected,
but also ensures their safety,
highlighting the importance of companionship
and trust in their world.
And then we see our old friend, the
amazing purposeful parrot fish, who has developed a
(01:55):
unique and superpowered technique for ensuring they get
their needed rest.
Welcome to resilience gone wild, where we dive
into the incredible stories of nature's adaptation and
survival
and discover what animals and plants can teach
us about resilience and building our win win
(02:17):
win
mindset.
I'm your host, Jessica Morgenthal,
a resilience and positive psychology trainer, teacher,
author, speaker,
coach, and consultant.
Today, we're diving back into a different kind
of resilience from our parrot fish friend, the
kind that comes from rest and rejuvenation.
(02:41):
Peacefully sleeping,
nestled between some coral are our colorful parrot
fish,
this time transformed
inside mucus cocoons that they astoundingly
create to surround themselves with. Now we've all
been pestered by mosquitoes and unwanted bugs.
As it turns out, it's no different under
the sea.
For our parrot fish, they're blood sucking isopods,
(03:02):
the mosquitoes of the sea that love to
sneak into our parrot fish's sensitive gills and
mouth to feed, hide out and even breed.
During the day, parrotfish have mastered a unique
head shaking behavior
to keep those parasites at bay. They shake
so vigorously
from side to side that the isopods are
just flung away.
(03:23):
And parrotfish also stopped by cleaning stations
where cleaner fish like wrasses,
gobies, and shrimp
help remove these pests in exchange for not
being eaten.
But at night, the cleaning stations close-up shop.
(03:44):
These cleaner fish need their sleep too.
So some parrot fish species have developed a
very clever solution.
Each evening, as the sun sets,
they find a sheltered location in the reef
like a crevice
and surround themselves with a clear mucus bubble
to protect them.
It's very much like a mosquito net or
a cocoon.
(04:05):
The specialized glands in their skin excrete a
sticky protective mucus.
Using their fins and mouth, they gather the
mucus and spread it all around their body.
They keep this up until they have a
protective bubble all the way around them.
Then they settle down to a very sound
sleep
till dawn, their bodies shielded from harmful parasites
(04:26):
and predators
when the parrot fish are most vulnerable,
recharging for the day to come.
So imagine this. Not only does this purposeful
bubble keep predators away by blocking the irritating
isopods,
it also masks the parent fish's odor and
camouflage as their bright colored scales.
The homemade sleeping bag has antibacterial
(04:48):
properties to keep germs out and help wounds
heal by staving off infections.
And the mucus has sunscreen in it since
they live in shallow reefs where the sun
can penetrate all the way to the ocean
floor.
Researchers have even found that the bubble might
act like a winter coat, helping to regulate
their body temperature to keep it stable during
(05:09):
cooler nighttime or deeper conditions.
Oh, and if that's not all mind blowing
enough, their sleeping bag acts as a pillow
that protects them from the rough coral and
rocks that they will inevitably
knock into as the current bounces them around
their hideaway.
And if that bubble gets popped, it has
a built in alarm that wakes the parrot
(05:29):
fish up immediately.
So what can we learn from the parrot
fishes magic sleep bubble?
When we work hard all day at living
our meaning and purpose or just exhaust ourselves
otherwise,
we really need a good night's sleep so
we can wake up the next morning with
(05:49):
our brains and bodies refreshed and ready to
get back to living life.
Creating a quality sleeping environment is vital.
We too need to block out our parasites
and predators
to get a good solid snuggle up going.
But why is it so important for us
to sleep?
There's four really critical reasons.
(06:11):
We need a healthy and resilient brain.
During sleep, our brains work on repairing and
refreshing themselves.
They drain toxins and likely some proteins linked
to Alzheimer's.
Our brains are preparing for a new day
of learning,
remembering,
creating and dealing with all those bumps in
the road too.
(06:31):
We need a healthy and resilient body.
Sleep keeps us in balance.
Not getting enough quality sleep regularly
raises the risk of many diseases and disorders,
including heart disease, stroke,
obesity,
diabetes
and dementia.
We also need an alert and resilient mind.
(06:52):
A rejuvenated mind enables us to concentrate,
to think clearly,
to learn better, to be more creative and
to make better decisions and sleep impacts our
mood. Have you ever woken up on the
wrong side of the bed? We're so much
happier and more pleasant to others when we
get a good night's
sleep. When we're tired, we shift more easily
into lower energy levels.
(07:14):
We find ourselves feeling like victims or full
of anger and rage.
We rise more easily to fear, anger,
regret,
resentment,
apathy, and other negative energy states.
When we're rested,
we have a way better chance of showing
up as our best selves
in our relationships
and our interactions.
(07:36):
So what's coming to mind for you? How's
your sleep?
What's getting in the way of a consistent
good night's sleep?
Or maybe someone you know and love
is having trouble sleeping well?
How great would it be to help them
to sleep better?
Think like a parrot fish. What are you
going to do to build your protective sleep
bubble
or helping loved ones build theirs?
(07:58):
What's getting in the way?
Let's first talk about sleep parasites and predators.
Humor me. I love metaphors.
Predators are something that comes from outside to
hunt, kill and consume you.
Your sleep predators might be environmental factors that
annoy your senses,
like when it's too cold or hot or
too bright or too noisy,
(08:20):
or the air could be irritating
or the bed uncomfortable. What's popping up for
you? What are your sleep predators?
Grab a pen and paper and make a
list right now or open up the notes
app on your phone and jot down a
few quick ideas.
Just press pause on this podcast, and if
you can't, be sure to come back later
and jot some ideas down then. For me,
(08:40):
my external predators were pretty clear once I
stopped to pay attention.
The ceiling fan was making clicking sounds.
The shades were allowing in light in the
early morning.
Oh, and my husband likes to watch TV
to fall asleep, but I was staying up
to find out how the shows ended
and messy sheets drove me crazy.
Easier fixes than I expected.
(09:02):
I cleaned the ceiling fan, pulled the shade
all the way to the bottom,
made the bed more neatly, and just decided
that I didn't care what happened in the
silly shows and closed my eyes and let
myself fall asleep.
Get that list out. What can you do
about your predators? I'll bet there are some
easy fixes.
And let's talk about our phones. The elephant
(09:24):
on the phone in the room. There's all
this research, all these experts that tell us
to put our phones away long before we
want to fall asleep,
like thirty, sixty and even ninety minutes before.
But we all know it's more complicated than
that. What you do on your phone actually
matters more,
like doom scrolling social media versus saying goodnight
(09:45):
to a loved one.
And substituting another screen like a tablet or
TV
is no less invasive, like the silly shows
on TV for me.
Blue light exposure.
Recent studies now suggest that it's not about
the color of the light, but it's the
intensity of the light.
Makes sense.
Bright light keeps you stimulated and your mind
(10:07):
more awake.
So start by turning down the brightness on
your phone and even use some of those
nighttime phone settings like dark mode and night
shift.
Let's talk more about what's happening on your
screens. If you're doing something that's getting your
mind racing and upset,
yep, it's likely gonna keep you up and
mess with you all night.
Watching the news,
(10:28):
scrolling social media,
getting into an online battle of truth,
it does seem pretty obvious once you stop
and pay attention.
How can those activities not burst your sleep
bubble?
So ideally, you've got yourself a beautiful calming
nighttime routine.
Your phone is off, pleasant book or simple
puzzle that doesn't rev up your mind,
(10:49):
or a relaxing meditation app or some calming
music.
And you've got your ringer off and phone
on do not disturb.
Most phones these days offer an option to
set up your do not disturb schedule so
you don't even need to think about it.
And don't panic, you can designate contacts that
can bust through the do not disturb.
(11:10):
Perfect for family and close friends if there's
ever an emergency.
Be sure to let them know though not
to buzz through unless it's really important. Of
course, it's always a good idea to recharge
your phone in an outlet that you can't
reach.
It'll give you the pause you need to
stop and think.
Is it really a good idea to get
up out of bed to get the phone,
or should I try to fall back to
(11:31):
sleep instead?
How's this sounding so far?
Identify your predators,
devise some solutions,
and build that bubble. It's easier than you
think and help others you care about to
do the same.
It's a win, win, win for everyone when
we're all well rested.
So those external predators are likely not the
(11:52):
only things messing with your sleep and bursting
your bubble.
We all have internal parasites eating away at
our sleep too.
There's the mind clutter, the worries, the fears
about forgetting something,
the negative feelings about ourselves and others,
all the stuff we replay in our heads.
Those broken records are not helpful at all.
(12:15):
Then we add the anxiety that we're not
going to get enough sleep, and that makes
us even more agitated. What are your parasites?
Are you a worrier stuck awake ruminating over
potential problems and uncertainties?
An overthinker?
Do you replay past events or conversations?
Overanalyzed
decisions?
A planner who gets distracted with rehearsing things
(12:38):
coming up and worrying that you'll forget something.
Is your mind all revved up with emotional
turmoil like sadness,
anger, or excitement, and you have trouble quieting
your mind?
For me, these internal sleep parasites were mostly
my to do list that I spent too
much time trying to remember.
My solution,
(12:58):
I now make a to do list before
I go to sleep. I write down things
I might worry about forgetting.
When I wake up during the night with
a to do item, I quickly jot it
down to get it out of my mind.
Quieting your thoughts by getting them out of
your head and down on paper or screen
is priceless.
Journaling and making lists,
(13:19):
so helpful.
And if you can't seem to stop those
negative thoughts, replacing them with positive thoughts is
magic too.
Start a gratitude practice by writing down three
to five things you're grateful for each day
or meditate on them.
Mindfulness techniques like progressive muscle relaxation,
mindful breathing,
visualization
(13:39):
of a peaceful place, and mindful listening can
be powerful sleep aids too.
A calming bedtime routine can really help.
There's lots of great apps to help build
all these practices.
Then there's body parasites to do a physical
pain or discomfort that comes out at night.
Are you treating the irritant or ignoring it
and hoping it will go away?
(14:01):
It's so much more effective to be intentional
in creating your sleep bubble rather than waiting
for something to miraculously
change.
I used to get leg cramps and figured
out that it was dehydration
and that hydrating better during the day was
magic.
In nighttime emergencies, I drink a big glass
of water and the cramp disappears immediately.
(14:22):
Simple fixes can be incredibly effective. You just
have to pay attention and decide to take
action.
If something hurts or causes you discomfort,
figure out what's going on.
Skimping on sleep is certainly not making it
better.
My husband struggles with carpal tunnel and wears
wrist braces to sleep.
He got used to them and it's really
helped him avoid numbness during the night and
(14:44):
in the morning.
You can do a body scan meditation before
sleep to raise your body awareness,
reduce stress and relax.
If you have an untreated pain, put it
on your to do list and do something
about it.
Long story short, prepare your environment,
(15:06):
mind and body for sleep and build that
sleep bubble. You'll see a huge difference immediately.
Start paying attention to your sleep predators and
parasites.
Take them on. Create a sleep bubble that
serves you better. Just get started.
Identify one easy external sleep predator and fix
(15:26):
it.
Write down some of the parasite stuff that
clutters your mind as you try to fall
asleep. Get it out of there.
Do some positive thinking like a gratitude practice
before bed.
Avoid stressful situations and too much stimulation before
bed.
And try my favorite trick for falling asleep
or falling back to sleep.
(15:48):
Get comfy and close your eyes, then just
count backward from a hundred by sevens.
One hundred
ninety three
eighty six
seventy nine. Oh, and my other favorite trick,
if you have to get out of bed,
don't turn on any bright lights.
Use your phone flashlight or get a gentle
nightlight for whatever room you usually head into.
(16:09):
And let's not forget our purposeful parrot fish.
Consider donating to or volunteering with organizations
dedicated to parrot fish protection
and ocean conservation,
such as Loggerhead,
Oceana,
the Nature Conservancy, and so many others.
Advocate for policies and regulations that safeguard marine
life and ecosystems.
(16:30):
Your support helps ensure they thrive despite challenges.
And protecting parrotfish and their habitats is a
big step in maintaining
the delicate balance of reefs
benefiting marine life and coastal communities alike.
Thank you for listening to resilience gone wild,
(16:52):
where we dive into the incredible stories of
nature's adaptation and survival
and discover what animals and plants can teach
us about resilience
and building our win win win mindset.
If you've been enjoying our deep dives into
the wide world of animal resilience,
we've got a little favor to ask. Just
like a parrot fish keeps coral reefs healthy
(17:14):
and our beaches sandy,
you could help our podcast thrive.
Here's how
rate and review us on your favorite podcast
platform.
Your feedback not only helps us improve, but
also helps other listeners discover these amazing stories
of resilience.
Think of it as leaving a trail of
breadcrumbs
for fellow nature enthusiasts to follow.
(17:35):
Plus every month, we'll pick a lucky reviewer
to receive a special shout out on the
show and a chance to ask a question
to one of our expert guests.
So tap those stars,
write a review, and help us keep the
spirit of resilience
alive and well.
And be sure to check out the show
notes where there's lots of resilience activities,
(17:56):
tons of photos,
videos, and info on our beloved resilient heroes
and how you can make a difference.
I hope you'll post a comment,
subscribe to my newsletter, and drop me an
email. Maybe we'll read it on the show.
It would be so much fun to connect.
So long for now.
(18:22):
This has been a production of BLI Studios
produced by me, Kai. Follow along with our
other BLI produced shows at balancinglife'sissues.com/podcast-BLI.
Got an idea for the show? Email me,
Kai, at balancing life's issues dot com. And
don't forget to stay in touch with your
host, Jessica, at jessica@winwinwinmindset.com.
(18:43):
Anything else to add, Miles?
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