Welcome to Nacho Fitness Coach. Two friends discuss all things fitness to bring knowledge and some opinion to you wherever you may be in your health journey. My friend Kaylee, the beginner, almost ran a 5k once. Recently had her first protein shake and is the proud owner of one set of five pound dumbbells. And my friend Sarah, the expert, runs when she lifts, has racewalked dozens of races including a full marathon and has 12 open protein tubs in the pantry. So let's get started.
So Kaylee, let's talk about sleep. Let's talk about sleep. It just so happens that sleep is one of my top three favorite things to do in life. I love sleep. Let's know. That's for another podcast. Sleep is mine too, but there are so many people that like fight sleep. I'm not getting enough sleep. No. Yeah. I would say right now I'm 36 years old. I think at this point in my life, I think it's safe to say I'm getting enough sleep.
I'm getting I'm getting a solid eight hours. That's good. Every night with maybe a little 30 minute nap during the day. It's fine. If I lay down for a nap, I don't just do like the 15 30. I used to be like that. I'll be out for three hours. Yeah, I used to do that and that's not that's not good. That's not gonna end well. So I'm gonna go well. I a couple years ago, I was like, I'm gonna train myself to do like
those 20 minute like shut eye. Yeah. And it was hard to do, but I did it and now I can I can lay down shut my eyes for 20, 30 minutes and be refreshed and wake up and be fine. Yeah, I think that eight hours is a good amount. I mean, I personally like wake up on my own at like nine hours. You do. Yeah. But I don't regularly get nine hours because I have four little people that need help. Right. Who's thought of that?
Mine. I brought them into this world. I should have known what I was signing up for. I'm joking. But yeah, I mean, they, you know, they start any help at like five 30 in the morning. We started the green light to try to get it to six, six 30. So it's working on like that. But right, you know, four year old still working on making all my food. Nice. So he's gotta go potty or whatever. But you still got little ones. My kids are eight
and five and they they sleep. Yeah. If they wake up before me, they know where the cereal is. I could very easily get a breakfast at champions. Wait, what are you feeding your kids? That's another breakfast. The breakfast. The priority. So I would totally be able to get in the appropriate hours of sleep if I didn't get stuck working on my computer at nights. Okay. I mean, that's probably my downfall. If I would get them in bed because they go to bed at a decent time early, they're in
bed three p.m. He's grown out of that little bit. It's like six p.m. now. Okay. So yes, between, you know, they're all out between six and seven. They're done for the day. And but then that's also then enough time for me. It's like, I had three or four hours at night. I get work stuff done. Right. I don't work. So maybe I should stop working at night. Hey, there you go. Oh, just at night. It's not in general. I guess if I self take care of them during the day, and then I probably
should just stop working on anything. Yeah, maybe I'd get my sleep in. That sounds actually very nice. Is there another time you can do your work? I don't know. For me, maybe in like three or four years when they're all in school, that will be sure. Sure. Sure. That would be great. Yeah. Yeah. Okay. Done. You know, until then now, until then, I'm probably we can buy on seven hours. Okay. I mean, yeah, it's a rough day for me if I am less than seven.
Okay. Yeah, I'm getting, I'm getting a solid eight and bedtime, even my bedtime routine. I've been working on it lately. Have you never had a bedtime routine? Not really. I mean, my husband and I, we go to bed at the same time. I don't know. I feel like this isn't a thing a lot of couples do. We go to bed together. We do not. Same time every night. That's impressive. Yeah. We've just always done it. Yeah. We don't go to bed without the other one.
So that's kind of what's hard is that whatever it is that I want to try this bedtime routines, like he kind of has to be on bed on board in bed. He has to be on board too. So what we've been, we just switched our kids bedtime from nine to eight. So we put the kids to bed. I go in, I make my tea. Your herbal tea, my herbal tea. Is it caffeinated or not? It's not caffeinated. No. And you're gonna hit your four cups of coffee. That's five 30.
Hey, I'm, you've been coasting all day. And it technically doesn't break my fast. So I have my tea. I mean, any more, we're in bed by nine 30. We'll watch something and lights out at nine 30. My alarm set for five 30. And then you're getting, you're getting a full night's sleep. That would be a good day for me. So the problem definitely is work. Work. I just need to like, always the problem. Cut it off sooner. So how later are you staying up?
So I'm one of those where I'll be like, okay, it's nine 30. I need to go to bed. And I'll be like, oh wait, but now I got to unload the dishwasher. Now I'm going to do the laundry. And now I'm going to do this. And then I'll be like, Oh, well, right. An hour's went by. I'm like, okay, I have to take a shower every night. It's like my thing. Oh, you're a start to shower at night. It's a bedtime routine thing for me. I shower, I shower at night.
You know, and then it's like I brush my teeth and I take my vitamins that I have at night and all the things. And so then, you know, it's the whole process, but it's pretty fast, right? 10, 15 minutes, whatever wind down. Right. So it's usually like a little after 11, which if I have a five 30, a morning, then I'm not getting in seven hours. I'm very cranky and I'm a terrible mom when I'm cranky. We all are nice. I'm very impatient and it's just like it's, it's no fun. So I do that.
But then so if I would actually go to bed, like when I'm starting to go to bed, it'd be perfect. Right. I'd be right with you. I like nine 30. Right. Live in the dream. Live in the dream. I'm up refreshed. Right. When they need me for a thing in the morning and everything would be fine. So, uh, because I feel like I'm still like, I haven't really winded down then, you know, I mean,
it's like working on whatever, right? Doing little things. Right. So I have become somewhat high maintenance though when I do actually crawl into bed then in an effort to try to like calm down faster. Right. So, so I was probably over the summer at some point. I mean, I had friends that had invested in like weighted blankets. Okay. You know, one of them having testers out once at one point. Cause she's like, do you think this is too heavy? And I was like,
I don't know. And then our husband's like, I was like, I don't know. It feels pretty good to me. And he's like, I don't know. I think there's like a ratio that you're supposed to do for weighted blankets. Like your body weight in a certain percentage as how much you're supposed to like, how heavy of one you're supposed to have. I'm like, I don't know. It feels pretty good to me. Like, so they, they had gotten into it and they loved it and whatever. And so I was like, okay.
I was like, maybe, maybe just try a way to blink it. Like maybe that would feel like nice and cozy. And then we watched Shark Tank a lot. And so Shark Tank had like one of those like little pods things that they are like, it was like compression. Like a second. I was like, maybe that would help just kind of like feel like you're getting settled down. You know, weighted blankets for kids and whatnot. So I did that, bought it. Love it.
Because it does. It just kind of like makes you feel like, okay, calm down. And then I read a article, which, you know, I mean, because everything that's on the internet is true. Absolutely. I mean, you just, you should know that if you see on the internet, it's legit. I'm just going to roll with it that this one was 100% true. Right. And it alluded to the fact that like major league ball players all wear sleep masks. Because they understand the power of sleep and recovery and performance.
Because they're professionals. They're professional athletes. Right. And they're like, that's a differentiator in my ability to go play out on the field. If I don't wear a sleep mask, if I sleep, if I sleep and I wear a sleep mask, I'm going to outperform because I got higher quality sleep at night. Yeah. It's a rule. Home runs. Right. So, you know, for me, I'm like, uh, baseball, professional athlete. Right. If they're doing it. Right.
I mean, I don't know who this guy was that rode. He probably made up the whole thing. Maybe. But do you know what I did? You did it. You got a sleep mask. I went out and I went to Amazon and I bought a sleep mask. Okay. I was like, I'm going to do it. This is intense. So you've got the weighted blanket. Yeah. You've got the sleep mask. I got a sleep mask. Cause I was like, you know, whatever. So it's like, okay, I get, get the sleep mask. And so I've,
I've enrolled with that now for a few months. And it's like, it's crazy now. Like if I'm really tired and I go to sleep and I don't put the mask on, the ambient lighting that you will have coming off of like, you know, little green buttons off of your TV, your red lights there, or like you have a night light in your bathroom, if it's close to your bedroom, all of a sudden you're like, man, this is so bright. Yeah. Oddly enough. So I was like, okay,
there is something to it. Cause it's like blacking everything out. Right. I recently like took it up a notch. Cause if that's not enough, Oh gosh, there's more. There is more. But wait, there's more. What, I mean, what possibly could you add it into this? I mean, I'm already, I'm already showering every night. So you take your shower, you're not drinking tea. I don't drink tea. So you're a little bit higher maintenance with me on that.
Cause I feel like tea's a little, you know, you gotta make it and do whatever. But we gotta do the shower. We've got the, um, we got the brushing of the teeth, the winding down, I mean, all of the things. Now I don't wash my hair every night. So I'll throw them. Okay. So you got your shower, you got your, you got your weighted, climbing the way to get your sleep mask. And I've recently added in music. Ooh. I did do that growing up. But no, that's actually,
that's like, we're going to go into my neck. Oh, I could though. Each of my kids do sleep with like a sound machine. Okay. The only reason I'm at the edge of my seat, tell me what it is. The only reason I don't have a sound machine is cause I gotta hear their monitors cause they're crazy. Otherwise I'd sleep with. What's the other, what's the next thing? Mouth taping. Oh my God. Are you serious? No, I've read about this. You do this. It is amazing.
As I live and breathe. Yes. Oh my God. I have all your supply. I have to bring it some to try. Tell me, tell me everything. So people really do this. It is life changing. What does it help? So it started for me. Like I saw it pop up in social media for somebody I had connected with in the fitness world, whatever. It's like she shared that she was doing it. And I was like, that looks crazy because it's black. And I was like that to me, you immediately
think of like duct tape. Right. There's no way that can be comfortable. How are you supposed to breathe? Like that's, that's asinine and it looks wild because it's like this black piece of like tape basically around your mouth or on top of your mouth. Right. Yeah. And like there's no way this can be comfortable. And so then I started coming across different people, like they were talking about it and all the benefits of it. And I was like, it was right when winter was starting
here for us. And for me, that transition, what are the benefits of it? Let's get that. Let's just let's see. Now you're going to learn that like I'll read articles and be like, yeah, there's benefits and this is what you're going to have to Google it because and I could tell you like, well, I'll Google it too because I know who it was. Let's talk about this. Let's start talking about is mouth taping a good idea. Yes. Here, we could just do this. Oh, mouse taping not only doesn't
help you breathe through your nose, it's also highly dangerous. Oh, is that what pops up first? That's the first thing that popped up. You can cause obstructed breathing and create other more serious sleep disorders like obstructive sleep, abnein, sleep disruption. What are you doing? If you put maybe if you use duct tape, that's not like breathable. So this what I've been using, it's like a simple life hack that involves gently. What? So I was getting tired of waking up with
dry throat. Okay. Are you a mouth breather? I didn't think I was, but apparently when I sleep that I am. Okay. And you snore? No. Thank goodness. But for me, I was like, I'm getting tired of waking up every day. You know, there is that like a transition for us where it's like the humidity starts to drop. I would put a humidifier in my room. I wouldn't tape my damn mouth shut. Sorry. Hard pass for me. Okay. Is there another thing? Is there another thing you do? No, that's
it. But I mean, okay, that's it. And so you've got the weighted blanket. You've got the sleep mask and you take your mouth shut. Yeah, I do. What if you just tried putting a plastic bag all the way around your body? I mean, then I couldn't breathe at all. So that would probably be bad. I think my kids still do need me. But yeah. Okay. So here, I mean, I don't know, we have, oh, the why, here's a, here's a why. So like, you know, again, the power of the internet, you can find the information
that you're looking for. I could find, I could find you a million reasons not to do it. And you could find a million reasons to do it. Okay. So three reasons. I might suggest it to my husband. He snores. There it can help us snoring for sure. I mean, just yeah, yeah, I mean, that makes sense. Yeah. If his mouth is tape shut, he can't snore out of it. So anyways, I'd have to find. All right. All right. Yeah. All right. So, all right, real quick, I'm gonna tell you,
there we go. So I've kind of told you, like, I'm in bed by this time. I drink my tea for, for lights out. I do. I have a heated blanket. Okay. Under me, under me in the winter. Okay. I mean, you keep it on all night long. I do. Generally. Like, so very like low temperature. Yeah. Okay. I've got my heated blanket. A new thing I've been doing is on TikTok. I feel like we're going to have like this reoccurring theme about like information. 2020.
Where did you get your information? You're taping your mouth shut. Instagram. Cause it's far more personal. So I have, I have this set of head, I guess you call them headphones. Okay. It's like a headband. It goes around your ears. This soft headband. Does it have the headphones in it? I've seen those. In each ear. Okay. And I've been listening to a podcast. Of course. Called Get Sleepy. Oh. And this man's voice, it's not always him narrating, but I,
I seek out the ones that this one guy narrates. Like his voice. His voice is so sweet. And he just tells the most boring, mundane, peaceful stories you could imagine. They just put me right to sleep. What do you suppose the amount of time is for you to fall asleep? Yeah. When you like lay down under 15 minutes. Yeah. Same. Yeah. I mean, if I, if I hit, yeah, if I lay down, I mean, I'm pretty much out. Very rarely am I like rolling around. Yeah. I don't toss and turn.
I mean, there are exceptions. Everybody has that bad night, but sure. No, for the most part, it's it's now what's the temperature that you use to sleep in your room? I know. My husband kind of runs the thermostat. I mean, I think we run a little colder. Yeah. 70. I don't know. I don't know. Cause there's like a whole camp of people that are like, I don't hold her the better. So I don't think I have a friend from college where she was like,
we're trying to get to like 62, 64. No, I don't think we get under 70. We may, we may hit 69, but we know we're heat people one morning, not too long ago. Oh, it's happened a few times. So we've woke up in our pilot lights gone out. That's a rough, that's a rough way to wake up. I grew up on the farm and the mornings that like the propane tank would have went out overnight is yeah, that's a rough wake up call. No fun at all. So yeah, we're a little cool, cool too.
Fan, no fan, like ceiling fan, like for the air pollution. We've, we're fan people. I need it for the white noise. I think my husband just needs it for the fan. No, no, no, it's a, it's a fan. Like, oh, like a fan fan. Oh, gotcha. Like, like the actual, I need the white noise, which I suppose not so much now that I have my get sleepy podcast, but so, and I'm kind of the point. Some nights I do the podcast. Some nights I don't. I feel like sometimes I'm wondering, it's
it's a new thing. Sometimes I wonder if it's disrupting my sleep more than it's helping, but I'm also not paying for the premium version without ads. So it's like, I'll be like, I'll have just gotten lulled into this peaceful deep sleep and all of a sudden it's like, this week at JC Penney, you say 50%. I can't. It just wakes me up. I'm going to go JC Penney tomorrow. I'm going to go shopping.
That's awful. The next morning. Yeah. Normally they, they have the ads like in, in the guy's voice, like he'll do the ads for like better help or he likes sleep mattress or whatever. But for summer, I think it's when you listen to the old ones, they're just like these pre-recorded. They just pop them in the middle because now all of a sudden they're like, we're going to get our ad revenue. Yeah. So pay, pay for premium lesson there. Pay for the premium. That's funny because I just
recently saw those and I was like, oh, I wonder if that would be like good. But I was like, wait a second. I already feel like I've crossed over into like this super. Yeah. You are taking your mouth shut. I mean, I will tell you the step away. So over. Is there a special tape? Yes. You ordered special mouth, mouth tape. And it feels like, it feels like leggings, you know, like, it's really stretchy and it's like, you can breathe through it and it just has like a sticky
side. So like it is kind of scary, I think for the kids, like if they do come down in the middle of the night because I can't talk to them. Try and I'm like, I'm going to peel it away. And it is, I mean, I kind of wish they did have an option that was like skin colored because the black tape, I don't Sarah, for what it's worth. I don't think that was scary kids any less. The black tape. So the color doesn't matter. Apparently. Okay. So is this something you're
going to keep doing? Yeah, I do. I do really like it. I feel like it's, I feel like it's not getting sore or scratchy. Nope. That's been really good waking up. And it's like, that's not scratching. You know, the, the, it did almost backfire recently because you know, it's the kids, kids are dirty and they come home with sicknesses or whatever. And it's like, you know, we kind of went through a spell where it's like rotated through the kids, right? You know, this season. And I don't know
if it was a stomach bug or whatever it was, but it's just like, you had to throw up. Oh, whatever. And I was like, I was like, Oh, there was one night that I wasn't feeling very good when I went to bed. And I was like, I'm fine. I'm just going to sleep it off. And like, I'll be totally fine. Did my whole like routine or whatever. And then the four year old, like he needed water at like 130. He couldn't find his water bottle. And he was like calling for me. And I was like, okay.
And I was like, Oh, my head kind of hurts. Like this is really good. So I like taken like tape off and everything. Cause I was, you know, going to go talk to him. Right. And you know, kind of like leave hanging on one side and put it back like I'm up to bed. And I was like, feeling very good. And I was helping him with his water bottle. I was like, I'm really not feeling very good. So I'm like, I'll be right back. Oh no. Hold off to the bathroom. And I was like, you know,
this would be the one time for me that it would be very bad. If you're like mouth taping and you're like, wake up and you're like, yeah, I'm sick. I'm like, what would happen? Oh, that'd be horrible. So anyways, so I do have a few more. Is it like a big production to peel it off? You're making it sound like it's a big, but it's like, it's really thin, you know? So it's like, if you try and it's sticky enough to like stay on there. So, you know, you do it too fast. You feel like
you're like ripping your face off. So it's like thin legging. I don't know. Yeah. I'm going to bring you one. Yeah. I'll try it. I'll try it. I'll try anything. Right. I like the attitude. So you know, it's good, but I do think it is very important for people to get their sleep. Yes. An adequate amount of sleep. A lot of people don't get enough. No, because it is aging you. Yeah. And you're not recovering. Yep. How are you not cranky? We could see it on your face.
Totally. We can totally see it. We know. Kaylee and I are here like totally judging you because you're only sleeping six, six and a half hours. I think that's one thing you and I have in common. We've had that in common across the board is the importance of our kid's sleep. Yes. And the importance of our sleep. Yes. We say no to a lot of things that happen in the evenings because it is bedtime. Right. Yep. Because I also can't handle kids that aren't like we have an I am
birthday parties. That's how we roll around. We're okay. Well, and that's what we do. Welcome to my life. So anyways, there we go. That's that's how I feel about sleep. So like it. Love it. I think we're both on the same page on this one. I love sleep. I totally love sleep. More people need to sleep more and high quality sleep. Get your sleep eight hours. Yep. Bye. So till next time. Bye. Thanks for listening to the episode. Be sure to let us know how you feel about the topic.
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