Breakfast Bonus: Guide for a better sleep

Welcome to the Breakfast Bonus Podcast - an exclusive online only chat released each weekday.

Everyone knows we should all be getting more sleep, but the pace of life makes it impossible to get as much as we need. Luckily, we've found this guide to help get you ready for bedtime 

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Episode Transcript

Speaker 1 (00:00):
The Coast Breakfast Bonus Podcast with Tony Jason Sam.

Speaker 2 (00:05):
Hi, thanks for listening to our Breakfast Bonus podcast. Today,
we're talking about a rule that's been doing the rounds
on social media. Apparently it's a rule that you should
follow if you want to get a decent night sleep.
And let's face it, we can all do with that.
It's called the ten three two one over rule. Oh God,
to remember, I know it's it's also the commination to
a safe the ten three two one overall. So it's

(00:26):
a serious steps you can take pre bed time throughout
the day to prepare you for a bit of night's sleep.
And the tens does stand for ten hours before you
go to sleep.

Speaker 1 (00:34):
Ten hours.

Speaker 2 (00:35):
This is how long. It's not caffeine, mate, it is caffeine.
That's ten hours before.

Speaker 3 (00:41):
Nam before you go to sleep. If you're going to
bed at eight city called ten hours yep, if you.

Speaker 2 (00:46):
Go to bed eight, yes, what are we doing? Nor
more caffeine? I teen hours? We got to be now,
that's okay. If you got a bit, you shouldn't be
having a coffee after then, should you? After ten in
the morning.

Speaker 3 (00:56):
I can drink coffee before I got a bid but no,
I probably wouldn't anyway, right, So okay, is that the
only thing.

Speaker 2 (01:01):
That's the teen hours beforehand, stop your caffeine. Okay, three
hours before beard, no more food or alcohol, three hours
before bed.

Speaker 3 (01:09):
It's not going to happen.

Speaker 4 (01:10):
I get hungry, and that means we're also eating at
five o'clock. That's a lasting at five o'clock. Really, I
can't sleep that well, Jasp, I haven't got food in
my belly.

Speaker 2 (01:21):
The whole thought policy, yes, or doesn't it ever?

Speaker 3 (01:22):
A big feed and a but they do there at
lunch time, so that would be okay.

Speaker 4 (01:26):
And I think I think the premise of a sister.
I think with those sleeps. I think I think if
you have a really big meal, you go to sleep well,
but then you wake up, you wake up. Guessie.

Speaker 2 (01:34):
They've done some science on it takes about three hours
for our food to move through a digestive system that
can interfere with sleep, and as you know, alcohol can
cause terrible sleep.

Speaker 4 (01:42):
Well, so it was the same I I go to
sleep well, wake up okay.

Speaker 2 (01:46):
So so they try this thing. Three hours before bed,
no more food or alcohol, two hours before bed, no
more work, no more studying, that's put all that sort
of stuff down, and it's mentally emotionally stimulating. Before bed
a feature sleep, do mind numbing stuff, no more studying,
no more normal work stuff. Two hours before that's a
good rule for all of us, I think it.

Speaker 3 (02:05):
But you get your work done, yeah.

Speaker 2 (02:07):
That's well, yeah, hopefully before two hours before your bedtime.

Speaker 3 (02:11):
I know, squeezing it out.

Speaker 2 (02:12):
That's the best world we're living in the guide.

Speaker 4 (02:14):
Well, there's the problem when you've got kids as well,
like it's really hard to do anything until they've gone
to bed.

Speaker 2 (02:18):
And also don't do anything emotionally stimulating. Well, being a
parent is all that. It can be stressful. Are you're
supposed to avoid watching sport or stressful movies before bed
time as well?

Speaker 4 (02:28):
You also have to have an argument with your partner
about putting the kids to bed for a bit as well.

Speaker 3 (02:31):
Yeah, that's that's my arguing.

Speaker 2 (02:32):
Time, one hour before beard normal screen time. I've heard
this over and over.

Speaker 4 (02:38):
And over again.

Speaker 3 (02:39):
I literally will look at my phone as my head
sitting the pillow.

Speaker 2 (02:42):
That's so bad. It's so bad because the whole blue
light thing, which we get told about all the time.

Speaker 3 (02:46):
We're not meant to put our phones beside our beards,
But where else do you put them when it's also
your alarm.

Speaker 2 (02:50):
Clock out of the room so you can hear it
out the room to get up, and again it wakes
up the whole house.

Speaker 4 (02:56):
What if there's an emergency call in the night, that's
my argument, you get them. Do you know what I've
got next to mine?

Speaker 2 (03:02):
Never? But one time we don't have the phone in
the room.

Speaker 4 (03:04):
I've got something worse than a cell phone next to
my bed, like right next to my head a child
every night, but three as a Wi Fi terminal extender.

Speaker 3 (03:17):
No way, it's been a one day end you.

Speaker 4 (03:19):
It's literally as your sleep, Yeah it is, but the
reception in the bedroom is phenomena.

Speaker 3 (03:24):
Putting it right here.

Speaker 2 (03:25):
When his mouth you can hear the song. It's amazing.
And zero stands for no heading snooze. Do not zero times?
Do you not? Do you hit snooze?

Speaker 3 (03:34):
No, we don't really get an option because I leave
it to the very last second. If I hit snows
even for thirty seconds, I will be late.

Speaker 2 (03:41):
That's right. Yeah, leads some more fragmented sleep wake cycle
parad If you hit snooze, you fragment your sleep wake cycle.

Speaker 3 (03:47):
Do you understand that?

Speaker 4 (03:48):
What do you guys actually do to sleep?

Speaker 3 (03:50):
Though?

Speaker 4 (03:52):
If you really can't sleep? Your lying there? What do
you do?

Speaker 3 (03:54):
What I do? I just thrash myself on the daily.
So I'm so physically mentally spent that I.

Speaker 2 (04:01):
Just sp Why could be like dozing off on the
catch will Heavy Islands? My wife Louise Gursne, I just
just go to be. I gotta be and I can't sleep. Yeah,
I'm wide awake in the bedroom. Why is that?

Speaker 3 (04:09):
So you're a middle aged.

Speaker 4 (04:10):
Man and you haven't taken them a rezipoir melotonin?

Speaker 2 (04:14):
Thank you, meloton sleep.

Speaker 1 (04:16):
Thanks for listening to the Coast Breakfast bonus podcast. Get
your day started with Coasts Feel Good Breakfast Tony Street,
Jays Reeves, and Sam Wallas.