July 3, 2023 • 26 mins
Have you ever considered rest as an essential tool for success? Ever wondered how rest could uplift your mental health and overall well-being? As a hairstylist, I've learned that our bodies send us warnings when we're overworked, and it's high time we start listening. This episode is all about understanding the importance of rest, its impact on our mental health, and how to avoid burnout. With shocking statistics and personal stories, we'll expose the reality of how Americans are resting, or rather, not resting.
But it's not all about the Zzzs! Tune in as we also explore practical tips for boosting energy and wellness. We'll swap coffee with healthier choices, question our water and sugar consumption, and talk about why supplements might just be your new best friend. We'll share some secrets about smart food and cleaning product choices, and even guide you in creating a nighttime routine that guarantees quality sleep. Uncover how simple changes in our routine can significantly impact our productivity and success. It's time we took control of our body, listened to what it truly needs, and made rest a priority.
Have a question or a topic you want covered? Have a question? Leave your question with your review!
Follow me on social!
TikTok: https://www.tiktok.com/@smartwealthystylist
Instagram: https://www.instagram.com/smartwealthystylist/
Facebook: https://www.facebook.com/people/Smart-Wealthy-Stylist/100087432667326/
YouTube: https://youtube.com/@smartwealthystylistec?si=eVWc8rgtx_htotn9
Smart Wealthy Stylist Website: https://www.smartwealthystylist.com
Buy Budget Planner: https://www.amazon.com/Guide-Becoming-Smart-Wealthy-Stylist/dp/B0BW2NLPNJ/ref=sr_1_4?crid=28E0TXXH3B07U&keywords=smart+wealthy+stylist+budget+planner&qid=1677770216&sprefix=smart+wealthy+%2Caps%2C299&sr=8-4
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Welcome to the smart, wealthy stylist podcast.
I'm your host, emily Cardin.
Over here, we're dedicated tohelping hairstylists manage
their finances, stay organized,healthy and manage their time
and mental well-being.
We focus on staying healthy inall areas of life and maximizing
productivity.
If you're a hairstylist lookingfor these things, then this is
(00:23):
the podcast for you.
Together, we'll avoid burnoutand step into being the smartest
, wealthiest stylist that we canbe.
Good morning and welcome back tothe smart, wealthy stylist
podcast.
I'm your host, emily Cardin,and today we're going to talk
about why rest is so important.
(00:45):
I feel like we all just hustleand grind and we're just trying
to reach those goals And, youknow, sometimes we forget why
rest is just as important as thehustle.
So you know we all put in thoselong hours.
(01:06):
And how do you know?
you know when your body isscreaming and it's saying help
me, i'm tired.
You know like what are the cues?
What do we do with it?
How do we truly find rest?
Rest is one of the mostunderrated tools that you can
(01:28):
have in your life to findsuccess.
Without rest and listening toyour body, your body can start
to fail you and then you can beovercome with, you know, anxiety
and depression and stress andit just becomes this spiral.
So I just want to get into thisand let you guys know what I do
(01:53):
.
And also I did a lot ofresearch in.
The statistics were just wildto me about how important rest
is and how it can affectliterally your entire life.
Just last week we finished upthe $50,000 challenge through
Power Fit.
Randa hosted a challenge thatit's three winners $50,000 split
(02:19):
.
The first place winner gets$40,000 and it was a six month
lifestyle challenge And sinceJanuary I feel like my life has
just changed so drasticallybecause of, you know, the debt
journey I've gone down and thenjust self growth And you know
(02:40):
that challenge was always in theback of my mind, pushing me to
go further.
You know, pushing me to bettermy life, on and on and on.
So during that she she on herInstagram if you're not
following her, i totally would,because she has so many amazing
things on there but she talksabout how important rest is and
(03:03):
how you know when you listen toyour body, it tells you what it
needs.
There's so much confusion andnoise in the world that I know
sometimes it gets really hard tolike hear that, but if you
truly try to listen to your body, it will tell you what it needs
.
And you know this, last week Ithought, okay, i'm gonna, you
(03:24):
know, do my 4am workouts, i'mjust gonna push through this.
And I was just tired And we'vebeen doing a lot around the
house and, you know, kids areout for summer.
We've been swimming and my bodyjust felt like it needed a rest
And I thought, you know whatI'm gonna unplug from my book
(03:46):
that I'm writing.
I'm going to, you know, unplugfrom any creative stuff that I'm
doing, unless, of course, iwant to.
I'm going to really take offworking out.
I'm just going to do, you know,leisurely walks, stretching,
nothing that is super intensive,and I went to bed early, i woke
(04:11):
up late, it was just so nice.
My body absolutely needed that.
And, you know, after taking afull week off, today, when I
woke up this morning, it'sMonday, you know, and Mondays I
love Mondays starting off on theright foot, because I feel like
if you start off on the rightfoot on Monday, it sets the tone
(04:31):
for the whole week and I'm aroutine person, so it helps me
whenever I start off on a Mondaylike ready to go.
So this morning I woke up atfive or four, am Bright-eyed,
bushy, tailed, went out there,got my coffee and then came in
here and I'm doing my podcast.
So I'm gonna do my workout nextand I just feel like I'm
(04:53):
excited for the week.
I feel rested, i feel recovered, i'm just I'm.
I'm really glad that I took thetime to Be rested all last week
and I took a nap one day and mybody just needed it.
So when I was doing someresearch on why rest is
(05:16):
important, i was just blown away.
So here's some of the statisticsthat I found.
About one-third of adults inthe US are not getting enough
rest or sleep every day.
Nearly 40% of adults reportfalling asleep during the day
when they don't mean to.
Typically, seven hours of sleepis optimal for adults ages 18
(05:41):
to 64, and it goes up after that.
But only a third of us adultsget that much rest, and 50 to 70
million people in the US havesleep disorders.
That was absolutelymind-blowing to me.
Like 50 to 70 million peoplehave sleep disorders, i Just I
(06:05):
can't imagine.
I've always been a pretty goodsleeper.
There's been times in my life,you know, with kids and stuff,
where sleep has not come so easy, but I Never felt like.
You know, i've never sufferedwith insomnia.
I have clients that do, and Ijust absolutely hate it for them
, and so I asked some of themwhat some of, how They handle it
(06:29):
and what their tools are.
I did a lot of research on thisand I Think a lot of it has to
do with over stimulation Duringour day.
You know our bodies weren'tmeant to be on our phones all
day.
Or, you know, do all this workthat we're doing and deal with
the kids and deal with ourpersonal life and try to keep up
(06:50):
on social media and try to bethe people on social media.
And You know, constantlyposting and scrolling, and you
know, trying to reach your goalsand trying to hit your
deadlines at work and trying to,you know, open your salon and
trying to build your clienteleand post on social media.
I mean, like just thinkingabout it is overwhelming.
So What can we do?
(07:12):
you know what, what are, whatcan we do to help with this?
Um, 80% of Americans said thatthey feel overstimulated.
So what are some of the signsthat you are overstimulated or
exhausted?
You could feel anxious, um,your resting heart rate is
elevated.
You can be moody.
(07:32):
You feel sick all the time.
You fall asleep when you don'tmean to.
Well, how can you help yourselfget more rest at night?
Like the very first thing, ifeel like sleeping well is
really super important And, um,one of the biggest things is
unplug.
An hour before bed, so put awayall of your electronics.
(07:55):
Put your phone away, you know.
Go plug it in in the other room, like just get off of all
electronics.
Turn the TV off.
If you have the TV on, that'snot as bad as like scrolling
your phone, um, and then, 10minutes before bed, go into your
dark bedroom, do some stretchesand deep breathing, plug your
(08:18):
phone in across the room Andthen think positive thoughts.
Imagine a beach or your happyplace.
Turn off the TV.
You can turn on a sound machine, um, and there's a lot of
studies about, you know,essential oils and how they can
help sleep as well, and thething with essential oils is
(08:38):
making sure you get a super pureoil.
So don't just buy them offWalmart.
A lot of those are full ofsynthetic fillers and chemicals.
So, um, you know finding areputable source going to your
local health food store or herbperson.
Um, there's tons of websitesonline that you can get
essential oils, um, but vetivirand lavender are both really
(09:02):
great for sleep, and if you justput a couple of drops on the
bottom of your feet before bed,that can also help.
Um, and then, you know, limitinglike if you're used to napping
during the day, try to not takea nap and then maybe you'll
sleep better at night.
Um, and then sacrificingproductivity for a season is
(09:24):
okay, like allowing yourself torest and to try to shut your
brain down and just say you know, i'm tired, i'm exhausted, i
feel sick, like I need this rest.
It is okay to just take aminute, you know, just take a
step back, get you some rest.
(09:44):
This is only for a season, soallow yourself the rest that you
need.
Um, and if your bed is hurtingyou or it's not comfortable, or
like you get hot at night inyour sheets, you know it may be
time to invest in new mattressand find some sheets that you
love.
Um, my very favorite sheetsthat I have ever found are the
(10:10):
Vera Wang deep set sheets.
They're just Egyptian cotton.
They're kind of expensive, butI usually buy them from Kohl's
and I buy one set a year and Iusually get them on sale for
$119.
Um, that is something I plan onpurchasing every year and I
have a super, super thickmattress and it is the only
sheets that do not pop up offthe corners of my mattress.
(10:32):
So I'm a lifer for the VeraWang deep set sheets.
They're my favorite, um, butthey're not hot and they're soft
and comfortable.
They wash and dry super well.
Um, so yeah, having acomfortable mattress and a set
of sheets that you don't get hotin really makes a big
difference.
So say you are sleeping well andyou're you don't have problems
(10:57):
with insomnia or any of those.
You know keep you up at night,type things, or you're getting
plenty of rest at least sevenhours but you still feel
exhausted.
Um, i know myself, i have beenthere.
I feel like even I have alwaysslept good.
You know, i feel like I'vealways slept super well.
I'm one of those people thatcan just I could go to bed at
(11:20):
eight o'clock and not wake uptill eight o'clock the next
morning, or even sleep later.
I used to be a sleep until noontype person.
So, and then when I had kids,obviously you know that disrupt
your sleep pattern.
But so say you are sleepingwell and you still just feel
anxious and overstimulated andlike just exhausted and sick and
(11:43):
tired, and you just can't seemto truly get rested or feel
better.
What could it be?
Well, since the rise intechnology, there has been a
huge increase in anxiety anddepression, and there are so
many factors that go into this.
But there are so many studiesthat blame technology and how
(12:05):
overstimulated our brains get.
Um, so, trying to limit yourtime on technology And I know
that's so cliche and like itseems impossible to just unplug
But if you can really try to say, okay, i'm only going to scroll
(12:25):
social media, which I have arule for myself.
I only allow myself 30% of mytime to scroll social media,
which not 30% of my day, but I Ido a 70 30 rule.
So for every hour that I createcontent, i allow myself 18
(12:46):
minutes to mindlessly scrollsocial media.
It takes self control, but it'sthe 70 30 rule.
So 70% of my time I spendcreating.
So however much time I spendcreating social media content
for my businesses, i allowmyself 30% of that time to
scroll social media.
So, like I said, an hour ofcreation gives me 18 minutes of
(13:11):
mindlessly scrolling.
So that doesn't seem like a lot, but it's enough for me and
really it helps keep me lessdistracted and keep me more
focused on what I, my messagesand what I'm trying to create.
You know we're inundated withelectronics all day long And our
bodies ourselves are electricalconductors.
(13:33):
Essentially we absorb all thatenergy around us in our brains
were not designed to handle allof that stimulation.
I watched a documentary.
I want to say it was calledEarthing.
I want to say it was calledEarthing, but it talks all about
how you know our bodies areelectrical conductors and like
how our, our whole body is anintricate electrical system
(13:57):
essentially, and how you knowwhen our bodies were designed.
You know even way back whenpeople walked around barefoot,
right Well, now we have rubbershoes, like there's there's no
chance for our body to have thatelectrical currents diffused,
or you know the buildup ofelectricity in our bodies to be
(14:21):
let out.
And so it talked about howimportant it was to do grounding
or earthing, which is where youjust take your shoes off and go
outside, even for just 10minutes.
You know like, do your morningstretches in the grass with your
shoes off or just be cognitiveof, okay, i'm going to spend 10
minutes outside without my shoeson.
(14:42):
And it talks about.
There's so many studies on that.
Also, like I encourage you togo and YouTube like earthing and
grounding.
They have like earthing andgrounding sheets and earthing
mats that you plug yourelectronics into to get those
additional electric currents out.
I know it sounds hokey and kindof like woo, woo, you know
(15:03):
whatever, but I really do thinkit makes a difference.
I feel better and more relaxedafter I do it And there was a
lot of people that were healedfrom like chronic health issues
just from earthing.
So a lot of people sleep betterat night when they do earthing
before they go to sleep.
And there are actual likegrounding sheets that have like
(15:26):
little tiny metal threads inthem And it anyway you'll have
to look it up.
It's really cool.
So it's definitely something tolook at.
And then something else could be.
You know, if you're still justfeeling super tired throughout
the day moving your body, youknow, you know a lot of our jobs
(15:46):
.
You know, if you're ahairstylist like me, you stand
in one spot all day long.
You're not necessarily it is alabor intensive job, but it's
not like you're moving around.
We're just standing stagnant inone place.
I feel like the blood pools inmy ankles at the end of the day.
But you know, just, i'm notsaying go for a five mile run,
(16:11):
i'm just saying get outside,take a walk around the block.
You know, start small,something is better than nothing
.
And sometimes, whenever I'mfeeling tired, i have a pretty
long driveway.
I have an in-home salon studio,so just getting out and walking
down the driveway and back upit gives me that boost of energy
(16:31):
that I need.
You know, instead of drinkinganother cup of coffee, just take
you a little walk and it'samazing what happens.
And then, like taking, you know, just a few minutes to stretch
my shoulders, bend over, touchmy toes, a little bit of stretch
and a little walk does way morefor me than a cup of coffee
does.
And then exercise is alsoproven to help you sleep soundly
(16:54):
and reduce cortisol, which isyour stress hormone.
So even if you can exerciselike three times a week, that
will definitely make bigimprovements in your stress
levels, your body's hormonelevels, your energy levels.
Something is better thannothing And something else is,
(17:18):
you know, eating clean Food isfuel, and eating clean,
nutritious foods will give youso much energy, it'll help you
with your health, it'll helpreduce inflammation and by
limiting sugar.
And if you drink like a ton ofcoffee and you drink it all day
(17:38):
long, i would try to just do oneto two cups a day.
Maybe do one in the morning,one in the afternoon, if you
just really love coffee.
I love coffee, i'm a hugecoffee drinker.
It's all about like theexperience for me.
I love a good medium roastcoffee.
The warmth, the smell, likejust sitting down and enjoying
(17:58):
it That's one of my favoriteparts of my day.
So I enjoy a cup of coffee inthe morning and in the afternoon
, not necessarily because I needit, but I love it.
But if you can try to get in atleast 84 ounces of water a day,
i promise you like I would betmoney that you will feel better,
(18:19):
you will feel more energy.
Anytime that I'm starting tofeel dragged down, midday, a
little walk, a slam in a 20ounce glass of water.
It's like a miracle, like Ijust immediately pep up, i start
feeling better, i have moreenergy and a lot of times that
exhausting feeling during thelike mid to end day is actually
(18:43):
dehydration, and so byrehydrating yourself it'll
really boost your energy levelsup.
It also helps you curb hungerAnd something I learned from one
of my dietitian friends.
She was talking about likecurbing cravings and stuff.
And a lot of times when youfeel hungry after you just ate
or like you know, you're justreally feeling snacky, it's
(19:05):
actually your body trying to cueyou to say, hey, i'm thirsty.
But we mistake it as hungercues.
And so she said, anytime likeyou start feeling that like
snacky, feeling like you reallyare craving something, or if you
feel your belly rumble andyou've just ate, slam a 20 ounce
glass of water And within 10minutes it's usually gone.
(19:26):
So that definitely has been agame changer for me.
And you know, water consumptionalso helps you remove toxins,
hydrates you, helps you restbetter, it improves your skin,
gives you energy, curbs hunger,like make sure you're drinking
enough water.
It's something super simple,it's free, you know, just do it.
(19:48):
But then the flip side of that,you know, not drinking enough
water, drinking too muchcaffeine, totally has the
opposite effects on your energylevel.
You know you think, oh, i'mjust going to drink coffee all
day and it'll keep me going.
Well, too much caffeine willactually make you crash even
harder.
It will deplete you of energyand make you feel so much worse.
(20:11):
Dehydration leads to feelingsof exhaustion And you know too
much sugar, fried foods,processed foods they can make
you feel sick, sluggish, jittery, just totally awful.
And something else that'simportant is taking supplements,
because if you're not eating,you know totally perfect,
(20:33):
healthy, balanced meals and allthat you're most likely lacking
vitamins and minerals that yourbody needs.
So just taking a really gooddaily multi vitamin and making
sure you're getting enoughprotein.
I love the true Vani veganprotein powder.
There's only five ingredients.
(20:54):
It's chemical free,preservative free, no artificial
sweeteners or preservatives,and I really love the flavor of
the textures.
Good, And I just drink it withunsweetened organic almond milk.
And then I love their dailyvitamins and supplements.
I also take a turmeric andmagnesium also from them and
(21:16):
they don't make my stomach upset.
I really love true Vani'sproducts.
She's on Instagram.
Her Instagram handle is foodbabe And I love her stuff
because she actually teaches youhow to swap out like certain
cereals or snacks or you knowshe's all about like clean
eating and clean living And sheteaches you how to swap out some
(21:39):
products for another, and so Ihave kind of been trying to do
that And even with, like mycleaning products and things,
there's so many chemicals andjust awful stuff in all the
things that we eat and drink andclean our homes with.
It's just I'm trying to dobetter with that.
So I would follow food babe onInstagram to get some
(22:01):
inspiration, for, you know,protein supplements and clean
eating.
Something else that can help youfeel more energized and get
more rest is to create a routine.
You know, by establishing agreat night routine that can
help you sleep better and wakeup feeling more rested.
(22:21):
I know if you have kids like me, routines can get crazy, but by
having a goal and trying tostick with it does work.
And when you have a routine,you know what to expect and
you're more likely to take itseriously and do what needs to
be done.
I like to lay my workoutclothes out for the morning and
(22:42):
I take a shower, do my I lovedime skincare products.
I do my whole skincare nightroutine and then getting some
soft jammies, and then weusually just hang out on the
couch and watch TV together as afamily And then at 830, my
eight year old son still lovesme to lay in bed with him before
he goes to sleep, and so I goand lay in there with him for
(23:06):
about 10 minutes while he fallsasleep, and then I go to bed and
I'm usually in bed by nineevery night and I go to sleep
really fast and then I wake upat four.
So that works for me And byhaving a routine, i know what to
expect.
I know that my workout clothesare laid out and ready to go, i
(23:26):
know that I'm going to get up,i'm going to do my workout, i'm
going to, you know, work on myhave, my productivity hour, and
I just really look forward tothat.
It's something that I'vecreated for myself that gives me
something to look forward toevery day And that helps me
sleep better at night, knowingwhat to expect in the morning.
I know that might sound kind ofsilly, but it works for me.
(23:48):
So, um.
So let's recap all of this Anduh in five actionable steps of
things that you can do to feelmore rested and stress-free
throughout your day.
Unplug one hour before bed andduring the day if you're feeling
overstimulated.
Really pay attention to that,how social media makes you feel,
(24:13):
how playing games or whateverit is that you're doing on your
technology devices, payattention to how it makes you
feel.
And unplug if you need to or ifyou're addicted and you need
help with that, you can seekprofessional help, and there's
several apps that you can getthat will actually limit your
time for you, so it'll block youfrom those apps that are a
(24:36):
problem for you.
Take a nap if you need it, ifyou have time in the middle of
your day it's the weekend, orwhatever take a nap Like.
Sometimes those naps in themiddle of the day hit hard man
and it is like the sweet spot tojust wake up from.
Like a two hour long nap on aSunday.
Create a bedtime routine.
(24:57):
Make your bedtime routine easy,enjoyable.
Make your bedroom your happyplace.
Find the right sheets.
Get a different bed if yourbed's hurting you, and just
really make your bedroom yoursanctuary.
Look forward to going to bed.
Another one is move your body.
(25:18):
Moving your body helps you sleepbetter at night.
It helps you reduce stress.
It helps increase blood flow.
It is one of the most importantthings that you can do for
yourself.
And I'm not saying go on a fivemile run.
Just work 10 minutes ofmovement into your day, if
that's all you can do, and thenfeed your body the right fuel.
(25:39):
Give it some healthy food, giveit some clean food, get rid of
the crap you know, up your waterintake, cut down your caffeine
intake.
Really take care of yourself,because you only get one body
And I know that hustling andbuilding those dreams and you
(26:00):
know crushing those goals issuper important.
But you're not gonna be able todo that long term if you don't
give yourself some rest.
Listen to your body and trustit.
Realize that if you're feelingtired, fuel it or rest it.
Figure out what it is that youneed and give your body what you
(26:21):
need.
I hope that this episode ishelpful and I will talk to you
guys next week.
Thank you for listening intoday.
If you have a burning questionor a topic you want me to cover,
leave a review and ask thequestion in the review.
This is the best way to getyour questions answered.
Just remember you are a smart,wealthy stylist and you are
(26:42):
capable of anything you set yourmind to.
I'll catch you later.
Don't be a stranger.
Welcome to the smart, wealthy stylist podcast.
I'm your host, emily Cardin.
Over here, we're dedicated tohelping hairstylists manage
their finances, stay organized,healthy and manage their time
and mental well-being.
We focus on staying healthy inall areas of life and maximizing
productivity.
If you're a hairstylist lookingfor these things, then this is
(00:23):
the podcast for you.
Together, we'll avoid burnoutand step into being the smartest
, wealthiest stylist that we canbe.
Good morning and welcome back tothe smart, wealthy stylist
podcast.
I'm your host, emily Cardin,and today we're going to talk
about why rest is so important.
(00:45):
I feel like we all just hustleand grind and we're just trying
to reach those goals And, youknow, sometimes we forget why
rest is just as important as thehustle.
So you know we all put in thoselong hours.
(01:06):
And how do you know?
you know when your body isscreaming and it's saying help
me, i'm tired.
You know like what are the cues?
What do we do with it?
How do we truly find rest?
Rest is one of the mostunderrated tools that you can
(01:28):
have in your life to findsuccess.
Without rest and listening toyour body, your body can start
to fail you and then you can beovercome with, you know, anxiety
and depression and stress andit just becomes this spiral.
So I just want to get into thisand let you guys know what I do
(01:53):
.
And also I did a lot ofresearch in.
The statistics were just wildto me about how important rest
is and how it can affectliterally your entire life.
Just last week we finished upthe $50,000 challenge through
Power Fit.
Randa hosted a challenge thatit's three winners $50,000 split
(02:19):
.
The first place winner gets$40,000 and it was a six month
lifestyle challenge And sinceJanuary I feel like my life has
just changed so drasticallybecause of, you know, the debt
journey I've gone down and thenjust self growth And you know
(02:40):
that challenge was always in theback of my mind, pushing me to
go further.
You know, pushing me to bettermy life, on and on and on.
So during that she she on herInstagram if you're not
following her, i totally would,because she has so many amazing
things on there but she talksabout how important rest is and
(03:03):
how you know when you listen toyour body, it tells you what it
needs.
There's so much confusion andnoise in the world that I know
sometimes it gets really hard tolike hear that, but if you
truly try to listen to your body, it will tell you what it needs
.
And you know this, last week Ithought, okay, i'm gonna, you
(03:24):
know, do my 4am workouts, i'mjust gonna push through this.
And I was just tired And we'vebeen doing a lot around the
house and, you know, kids areout for summer.
We've been swimming and my bodyjust felt like it needed a rest
And I thought, you know whatI'm gonna unplug from my book
(03:46):
that I'm writing.
I'm going to, you know, unplugfrom any creative stuff that I'm
doing, unless, of course, iwant to.
I'm going to really take offworking out.
I'm just going to do, you know,leisurely walks, stretching,
nothing that is super intensive,and I went to bed early, i woke
(04:11):
up late, it was just so nice.
My body absolutely needed that.
And, you know, after taking afull week off, today, when I
woke up this morning, it'sMonday, you know, and Mondays I
love Mondays starting off on theright foot, because I feel like
if you start off on the rightfoot on Monday, it sets the tone
(04:31):
for the whole week and I'm aroutine person, so it helps me
whenever I start off on a Mondaylike ready to go.
So this morning I woke up atfive or four, am Bright-eyed,
bushy, tailed, went out there,got my coffee and then came in
here and I'm doing my podcast.
So I'm gonna do my workout nextand I just feel like I'm
(04:53):
excited for the week.
I feel rested, i feel recovered, i'm just I'm.
I'm really glad that I took thetime to Be rested all last week
and I took a nap one day and mybody just needed it.
So when I was doing someresearch on why rest is
(05:16):
important, i was just blown away.
So here's some of the statisticsthat I found.
About one-third of adults inthe US are not getting enough
rest or sleep every day.
Nearly 40% of adults reportfalling asleep during the day
when they don't mean to.
Typically, seven hours of sleepis optimal for adults ages 18
(05:41):
to 64, and it goes up after that.
But only a third of us adultsget that much rest, and 50 to 70
million people in the US havesleep disorders.
That was absolutelymind-blowing to me.
Like 50 to 70 million peoplehave sleep disorders, i Just I
(06:05):
can't imagine.
I've always been a pretty goodsleeper.
There's been times in my life,you know, with kids and stuff,
where sleep has not come so easy, but I Never felt like.
You know, i've never sufferedwith insomnia.
I have clients that do, and Ijust absolutely hate it for them
, and so I asked some of themwhat some of, how They handle it
(06:29):
and what their tools are.
I did a lot of research on thisand I Think a lot of it has to
do with over stimulation Duringour day.
You know our bodies weren'tmeant to be on our phones all
day.
Or, you know, do all this workthat we're doing and deal with
the kids and deal with ourpersonal life and try to keep up
(06:50):
on social media and try to bethe people on social media.
And You know, constantlyposting and scrolling, and you
know, trying to reach your goalsand trying to hit your
deadlines at work and trying to,you know, open your salon and
trying to build your clienteleand post on social media.
I mean, like just thinkingabout it is overwhelming.
So What can we do?
(07:12):
you know what, what are, whatcan we do to help with this?
Um, 80% of Americans said thatthey feel overstimulated.
So what are some of the signsthat you are overstimulated or
exhausted?
You could feel anxious, um,your resting heart rate is
elevated.
You can be moody.
(07:32):
You feel sick all the time.
You fall asleep when you don'tmean to.
Well, how can you help yourselfget more rest at night?
Like the very first thing, ifeel like sleeping well is
really super important And, um,one of the biggest things is
unplug.
An hour before bed, so put awayall of your electronics.
(07:55):
Put your phone away, you know.
Go plug it in in the other room, like just get off of all
electronics.
Turn the TV off.
If you have the TV on, that'snot as bad as like scrolling
your phone, um, and then, 10minutes before bed, go into your
dark bedroom, do some stretchesand deep breathing, plug your
(08:18):
phone in across the room Andthen think positive thoughts.
Imagine a beach or your happyplace.
Turn off the TV.
You can turn on a sound machine, um, and there's a lot of
studies about, you know,essential oils and how they can
help sleep as well, and thething with essential oils is
(08:38):
making sure you get a super pureoil.
So don't just buy them offWalmart.
A lot of those are full ofsynthetic fillers and chemicals.
So, um, you know finding areputable source going to your
local health food store or herbperson.
Um, there's tons of websitesonline that you can get
essential oils, um, but vetivirand lavender are both really
(09:02):
great for sleep, and if you justput a couple of drops on the
bottom of your feet before bed,that can also help.
Um, and then, you know, limitinglike if you're used to napping
during the day, try to not takea nap and then maybe you'll
sleep better at night.
Um, and then sacrificingproductivity for a season is
(09:24):
okay, like allowing yourself torest and to try to shut your
brain down and just say you know, i'm tired, i'm exhausted, i
feel sick, like I need this rest.
It is okay to just take aminute, you know, just take a
step back, get you some rest.
(09:44):
This is only for a season, soallow yourself the rest that you
need.
Um, and if your bed is hurtingyou or it's not comfortable, or
like you get hot at night inyour sheets, you know it may be
time to invest in new mattressand find some sheets that you
love.
Um, my very favorite sheetsthat I have ever found are the
(10:10):
Vera Wang deep set sheets.
They're just Egyptian cotton.
They're kind of expensive, butI usually buy them from Kohl's
and I buy one set a year and Iusually get them on sale for
$119.
Um, that is something I plan onpurchasing every year and I
have a super, super thickmattress and it is the only
sheets that do not pop up offthe corners of my mattress.
(10:32):
So I'm a lifer for the VeraWang deep set sheets.
They're my favorite, um, butthey're not hot and they're soft
and comfortable.
They wash and dry super well.
Um, so yeah, having acomfortable mattress and a set
of sheets that you don't get hotin really makes a big
difference.
So say you are sleeping well andyou're you don't have problems
(10:57):
with insomnia or any of those.
You know keep you up at night,type things, or you're getting
plenty of rest at least sevenhours but you still feel
exhausted.
Um, i know myself, i have beenthere.
I feel like even I have alwaysslept good.
You know, i feel like I'vealways slept super well.
I'm one of those people thatcan just I could go to bed at
(11:20):
eight o'clock and not wake uptill eight o'clock the next
morning, or even sleep later.
I used to be a sleep until noontype person.
So, and then when I had kids,obviously you know that disrupt
your sleep pattern.
But so say you are sleepingwell and you still just feel
anxious and overstimulated andlike just exhausted and sick and
(11:43):
tired, and you just can't seemto truly get rested or feel
better.
What could it be?
Well, since the rise intechnology, there has been a
huge increase in anxiety anddepression, and there are so
many factors that go into this.
But there are so many studiesthat blame technology and how
(12:05):
overstimulated our brains get.
Um, so, trying to limit yourtime on technology And I know
that's so cliche and like itseems impossible to just unplug
But if you can really try to say, okay, i'm only going to scroll
(12:25):
social media, which I have arule for myself.
I only allow myself 30% of mytime to scroll social media,
which not 30% of my day, but I Ido a 70 30 rule.
So for every hour that I createcontent, i allow myself 18
(12:46):
minutes to mindlessly scrollsocial media.
It takes self control, but it'sthe 70 30 rule.
So 70% of my time I spendcreating.
So however much time I spendcreating social media content
for my businesses, i allowmyself 30% of that time to
scroll social media.
So, like I said, an hour ofcreation gives me 18 minutes of
(13:11):
mindlessly scrolling.
So that doesn't seem like a lot, but it's enough for me and
really it helps keep me lessdistracted and keep me more
focused on what I, my messagesand what I'm trying to create.
You know we're inundated withelectronics all day long And our
bodies ourselves are electricalconductors.
(13:33):
Essentially we absorb all thatenergy around us in our brains
were not designed to handle allof that stimulation.
I watched a documentary.
I want to say it was calledEarthing.
I want to say it was calledEarthing, but it talks all about
how you know our bodies areelectrical conductors and like
how our, our whole body is anintricate electrical system
(13:57):
essentially, and how you knowwhen our bodies were designed.
You know even way back whenpeople walked around barefoot,
right Well, now we have rubbershoes, like there's there's no
chance for our body to have thatelectrical currents diffused,
or you know the buildup ofelectricity in our bodies to be
(14:21):
let out.
And so it talked about howimportant it was to do grounding
or earthing, which is where youjust take your shoes off and go
outside, even for just 10minutes.
You know like, do your morningstretches in the grass with your
shoes off or just be cognitiveof, okay, i'm going to spend 10
minutes outside without my shoeson.
(14:42):
And it talks about.
There's so many studies on that.
Also, like I encourage you togo and YouTube like earthing and
grounding.
They have like earthing andgrounding sheets and earthing
mats that you plug yourelectronics into to get those
additional electric currents out.
I know it sounds hokey and kindof like woo, woo, you know
(15:03):
whatever, but I really do thinkit makes a difference.
I feel better and more relaxedafter I do it And there was a
lot of people that were healedfrom like chronic health issues
just from earthing.
So a lot of people sleep betterat night when they do earthing
before they go to sleep.
And there are actual likegrounding sheets that have like
(15:26):
little tiny metal threads inthem And it anyway you'll have
to look it up.
It's really cool.
So it's definitely something tolook at.
And then something else could be.
You know, if you're still justfeeling super tired throughout
the day moving your body, youknow, you know a lot of our jobs
(15:46):
.
You know, if you're ahairstylist like me, you stand
in one spot all day long.
You're not necessarily it is alabor intensive job, but it's
not like you're moving around.
We're just standing stagnant inone place.
I feel like the blood pools inmy ankles at the end of the day.
But you know, just, i'm notsaying go for a five mile run,
(16:11):
i'm just saying get outside,take a walk around the block.
You know, start small,something is better than nothing
.
And sometimes, whenever I'mfeeling tired, i have a pretty
long driveway.
I have an in-home salon studio,so just getting out and walking
down the driveway and back upit gives me that boost of energy
(16:31):
that I need.
You know, instead of drinkinganother cup of coffee, just take
you a little walk and it'samazing what happens.
And then, like taking, you know, just a few minutes to stretch
my shoulders, bend over, touchmy toes, a little bit of stretch
and a little walk does way morefor me than a cup of coffee
does.
And then exercise is alsoproven to help you sleep soundly
(16:54):
and reduce cortisol, which isyour stress hormone.
So even if you can exerciselike three times a week, that
will definitely make bigimprovements in your stress
levels, your body's hormonelevels, your energy levels.
Something is better thannothing And something else is,
(17:18):
you know, eating clean Food isfuel, and eating clean,
nutritious foods will give youso much energy, it'll help you
with your health, it'll helpreduce inflammation and by
limiting sugar.
And if you drink like a ton ofcoffee and you drink it all day
(17:38):
long, i would try to just do oneto two cups a day.
Maybe do one in the morning,one in the afternoon, if you
just really love coffee.
I love coffee, i'm a hugecoffee drinker.
It's all about like theexperience for me.
I love a good medium roastcoffee.
The warmth, the smell, likejust sitting down and enjoying
(17:58):
it That's one of my favoriteparts of my day.
So I enjoy a cup of coffee inthe morning and in the afternoon
, not necessarily because I needit, but I love it.
But if you can try to get in atleast 84 ounces of water a day,
i promise you like I would betmoney that you will feel better,
(18:19):
you will feel more energy.
Anytime that I'm starting tofeel dragged down, midday, a
little walk, a slam in a 20ounce glass of water.
It's like a miracle, like Ijust immediately pep up, i start
feeling better, i have moreenergy and a lot of times that
exhausting feeling during thelike mid to end day is actually
(18:43):
dehydration, and so byrehydrating yourself it'll
really boost your energy levelsup.
It also helps you curb hungerAnd something I learned from one
of my dietitian friends.
She was talking about likecurbing cravings and stuff.
And a lot of times when youfeel hungry after you just ate
or like you know, you're justreally feeling snacky, it's
(19:05):
actually your body trying to cueyou to say, hey, i'm thirsty.
But we mistake it as hungercues.
And so she said, anytime likeyou start feeling that like
snacky, feeling like you reallyare craving something, or if you
feel your belly rumble andyou've just ate, slam a 20 ounce
glass of water And within 10minutes it's usually gone.
(19:26):
So that definitely has been agame changer for me.
And you know, water consumptionalso helps you remove toxins,
hydrates you, helps you restbetter, it improves your skin,
gives you energy, curbs hunger,like make sure you're drinking
enough water.
It's something super simple,it's free, you know, just do it.
(19:48):
But then the flip side of that,you know, not drinking enough
water, drinking too muchcaffeine, totally has the
opposite effects on your energylevel.
You know you think, oh, i'mjust going to drink coffee all
day and it'll keep me going.
Well, too much caffeine willactually make you crash even
harder.
It will deplete you of energyand make you feel so much worse.
(20:11):
Dehydration leads to feelingsof exhaustion And you know too
much sugar, fried foods,processed foods they can make
you feel sick, sluggish, jittery, just totally awful.
And something else that'simportant is taking supplements,
because if you're not eating,you know totally perfect,
(20:33):
healthy, balanced meals and allthat you're most likely lacking
vitamins and minerals that yourbody needs.
So just taking a really gooddaily multi vitamin and making
sure you're getting enoughprotein.
I love the true Vani veganprotein powder.
There's only five ingredients.
(20:54):
It's chemical free,preservative free, no artificial
sweeteners or preservatives,and I really love the flavor of
the textures.
Good, And I just drink it withunsweetened organic almond milk.
And then I love their dailyvitamins and supplements.
I also take a turmeric andmagnesium also from them and
(21:16):
they don't make my stomach upset.
I really love true Vani'sproducts.
She's on Instagram.
Her Instagram handle is foodbabe And I love her stuff
because she actually teaches youhow to swap out like certain
cereals or snacks or you knowshe's all about like clean
eating and clean living And sheteaches you how to swap out some
(21:39):
products for another, and so Ihave kind of been trying to do
that And even with, like mycleaning products and things,
there's so many chemicals andjust awful stuff in all the
things that we eat and drink andclean our homes with.
It's just I'm trying to dobetter with that.
So I would follow food babe onInstagram to get some
(22:01):
inspiration, for, you know,protein supplements and clean
eating.
Something else that can help youfeel more energized and get
more rest is to create a routine.
You know, by establishing agreat night routine that can
help you sleep better and wakeup feeling more rested.
(22:21):
I know if you have kids like me, routines can get crazy, but by
having a goal and trying tostick with it does work.
And when you have a routine,you know what to expect and
you're more likely to take itseriously and do what needs to
be done.
I like to lay my workoutclothes out for the morning and
(22:42):
I take a shower, do my I lovedime skincare products.
I do my whole skincare nightroutine and then getting some
soft jammies, and then weusually just hang out on the
couch and watch TV together as afamily And then at 830, my
eight year old son still lovesme to lay in bed with him before
he goes to sleep, and so I goand lay in there with him for
(23:06):
about 10 minutes while he fallsasleep, and then I go to bed and
I'm usually in bed by nineevery night and I go to sleep
really fast and then I wake upat four.
So that works for me And byhaving a routine, i know what to
expect.
I know that my workout clothesare laid out and ready to go, i
(23:26):
know that I'm going to get up,i'm going to do my workout, i'm
going to, you know, work on myhave, my productivity hour, and
I just really look forward tothat.
It's something that I'vecreated for myself that gives me
something to look forward toevery day And that helps me
sleep better at night, knowingwhat to expect in the morning.
I know that might sound kind ofsilly, but it works for me.
(23:48):
So, um.
So let's recap all of this Anduh in five actionable steps of
things that you can do to feelmore rested and stress-free
throughout your day.
Unplug one hour before bed andduring the day if you're feeling
overstimulated.
Really pay attention to that,how social media makes you feel,
(24:13):
how playing games or whateverit is that you're doing on your
technology devices, payattention to how it makes you
feel.
And unplug if you need to or ifyou're addicted and you need
help with that, you can seekprofessional help, and there's
several apps that you can getthat will actually limit your
time for you, so it'll block youfrom those apps that are a
(24:36):
problem for you.
Take a nap if you need it, ifyou have time in the middle of
your day it's the weekend, orwhatever take a nap Like.
Sometimes those naps in themiddle of the day hit hard man
and it is like the sweet spot tojust wake up from.
Like a two hour long nap on aSunday.
Create a bedtime routine.
(24:57):
Make your bedtime routine easy,enjoyable.
Make your bedroom your happyplace.
Find the right sheets.
Get a different bed if yourbed's hurting you, and just
really make your bedroom yoursanctuary.
Look forward to going to bed.
Another one is move your body.
(25:18):
Moving your body helps you sleepbetter at night.
It helps you reduce stress.
It helps increase blood flow.
It is one of the most importantthings that you can do for
yourself.
And I'm not saying go on a fivemile run.
Just work 10 minutes ofmovement into your day, if
that's all you can do, and thenfeed your body the right fuel.
(25:39):
Give it some healthy food, giveit some clean food, get rid of
the crap you know, up your waterintake, cut down your caffeine
intake.
Really take care of yourself,because you only get one body
And I know that hustling andbuilding those dreams and you
(26:00):
know crushing those goals issuper important.
But you're not gonna be able todo that long term if you don't
give yourself some rest.
Listen to your body and trustit.
Realize that if you're feelingtired, fuel it or rest it.
Figure out what it is that youneed and give your body what you
(26:21):
need.
I hope that this episode ishelpful and I will talk to you
guys next week.
Thank you for listening intoday.
If you have a burning questionor a topic you want me to cover,
leave a review and ask thequestion in the review.
This is the best way to getyour questions answered.
Just remember you are a smart,wealthy stylist and you are
(26:42):
capable of anything you set yourmind to.
I'll catch you later.
Don't be a stranger.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.