{"version":"1.0.0","segments":[{"speaker":"Sparky and Shell  0","startTime":10.0,"endTime":11.0,"body":"11"},{"speaker":"Sparky and Shell  0","startTime":12.0,"endTime":13.0,"body":"Welcome to dopamine kick, your weekly dose of positivity. We're your host, Sparky and shell. Join us each week as we have changed your habits to tackle fears and challenge your mindset. Let's get to it."},{"speaker":"Shell  0","startTime":14.0,"endTime":15.0,"body":"25"},{"speaker":"Shell  0","startTime":16.0,"endTime":17.0,"body":"Hello everyone and welcome to episode 28 of a dopamine kick. Today I'm going to be talking about whether or not poor sleeping habits are affecting your"},{"speaker":"Sparky  0","startTime":18.0,"endTime":19.0,"body":"35"},{"speaker":"Sparky  0","startTime":20.0,"endTime":21.0,"body":"mood. If you haven't already, please consider subscribing to the podcast. That way you can keep up to date with any new episodes that we release. And we've got a great app for you to try this week for our little kicker, so make sure you stick around to the end to hear all about that. And before we"},{"speaker":"Unknown Speaker  0","startTime":22.0,"endTime":23.0,"body":"51"},{"speaker":"Unknown Speaker  0","startTime":24.0,"endTime":25.0,"body":"get started, it's just time to have a quick catch. Up on our 100 Day Challenge. Bucky how you getting on so it's been"},{"speaker":"Sparky  0","startTime":26.0,"endTime":27.0,"body":"56"},{"speaker":"Sparky  0","startTime":28.0,"endTime":29.0,"body":"going really really well actually my dog has had all of his vaccinations now so I've been getting out a little bit more and walking with him too, which has been really, really fun. So I'm definitely keeping up with it. But he's just going to be a little bit of an update this week we'll delve more into it a little bit more next week. But how about yourself shall have you still been managing to drink all of your water?"},{"speaker":"Shell  1","startTime":30.0,"endTime":31.0,"body":"17"},{"speaker":"Shell  1","startTime":32.0,"endTime":33.0,"body":"Yeah, not too bad. Not too bad, haven't dropped today. still finding it a bit challenging on some days but then other days is really easy. It's it's definitely something that I still have to consciously think about doesn't come naturally to me. I don't get to the end of my water bottle. And I'm like, Oh, I don't even remember drinking but I get that. Okay."},{"speaker":"Sparky  1","startTime":34.0,"endTime":35.0,"body":"39"},{"speaker":"Sparky  1","startTime":36.0,"endTime":37.0,"body":"Well, at least we've both been keeping up with our challenge, haven't we? We haven't faltered on our 100 days yet. So that's a bonus. And for anybody who is listening, if you aren't doing 100 day challenge, I hope you're doing really well on and you're well on your way to completing your 100 days and you haven't given up just yet. And we also want to know how you are finding it. So get in touch with us at a dopamine kick. Our socials are all listed in the show notes below and we'd love to hear from you and hear how you're doing."},{"speaker":"Shell  2","startTime":38.0,"endTime":39.0,"body":"09"},{"speaker":"Shell  2","startTime":40.0,"endTime":41.0,"body":"So last week we discussed sleep hygiene and how your day habits can have a direct impact on the quality of your sleep. And this week, we're going to build on that and discuss how your nighttime habits can also be affecting your sleep patterns."},{"speaker":"Sparky  2","startTime":42.0,"endTime":43.0,"body":"22"},{"speaker":"Sparky  2","startTime":44.0,"endTime":45.0,"body":"So hopefully there's a few things in this episode that you won't really have thought about. And then there may be some that are really obvious. And some things you might be thinking, oh really that's affecting my quality of sleep at night. I did. I didn't actually know that. But before we get into those, we're going to get into the science section because Shannon's got another great study for you this week. Haven't Michelle."},{"speaker":"Shell  2","startTime":46.0,"endTime":47.0,"body":"43"},{"speaker":"Shell  2","startTime":48.0,"endTime":49.0,"body":"So I really liked this study. So it's done in the hospital, and they wanted to see see whether or not sleep hygiene could improve patient's sleeping quality in the hospital. So they did things like they asked whether or not the patients would like the shade clothes or the lights turned off. They provided them with a sleep package that had an eye mask, earplugs, lavender scent pad and non caffeinated tea. They played relaxing music at bedtime. And they put up signs everywhere promoting the importance of quietness at night in the ward. And actually what they found is it was associated with a modest improvement in patients perceive sleeps, I'll be completely honest, it was only associated with a modest improvement. But I thought in a hospital setting that was still fairly significant. Because I think that's a you know, anytime that I or any of my friends and family have been in hospital, it that's a really stressful nerve wracking time so I think even a slight improvement in your sleep quality, probably in a relaxing home environment that's going to amplify to a much bigger deal."},{"speaker":"Sparky  3","startTime":50.0,"endTime":51.0,"body":"49"},{"speaker":"Sparky  3","startTime":52.0,"endTime":53.0,"body":"That is definitely true because in a hospital setting you get people screaming in the background. You get gurgling noises, and all those niceties and you definitely can't relax that grades in hospitals. So like you just said it's going to be it's going to be amplified at home. And it sounds absolutely amazing, doesn't it like we were just talking about their relaxing music, it masks lavender scents. I mean Bloody hell, I think I think I'd sleep in five minutes if that was me sounds like"},{"speaker":"Unknown Speaker  4","startTime":54.0,"endTime":55.0,"body":"17"},{"speaker":"Unknown Speaker  4","startTime":56.0,"endTime":57.0,"body":"a spa."},{"speaker":"Sparky  4","startTime":58.0,"endTime":59.0,"body":"17"},{"speaker":"Sparky  4","startTime":60.0,"endTime":61.0,"body":"It does it sounds like a dream."},{"speaker":"Sparky  4","startTime":62.0,"endTime":65.0,"body":"Really. No pun intended. So"},{"speaker":"Shell  4","startTime":66.0,"endTime":67.0,"body":"25"},{"speaker":"Shell  4","startTime":68.0,"endTime":69.0,"body":"how do we implement sleep hygiene and how can it affect your nighttime routines? So the first thing that you need to do? And Sparky, I know that you're not going to be a fan of this already. I can just feel your disapproving waves through the microphone. But the first thing to do is to fix your bedtime and wake up. And this is really important for controlling your circadian rhythms. So it doesn't matter. So much what those times are as long as they're consistent. So for example, if you get up at 6am, every day for work Monday to Friday, and then you sleep till nine on the weekends. You're pushing that with a one off. And what it actually does in your body is it sets off a similar shift in your rhythm. To jetlag. And that's the reason one of the reasons that Monday just hits like a tonne of bricks, because you all of a sudden go back to getting up at 6am When your body has shifted to getting up at night."},{"speaker":"Sparky  5","startTime":70.0,"endTime":71.0,"body":"18"},{"speaker":"Sparky  5","startTime":72.0,"endTime":73.0,"body":"That is so true. Like you have the weekend. And you know you go out and you're a bit like oh I can go a bit crazy. And then you're back on Monday morning. It's like are back to this routine again. So although it's difficult to set yourself a bedtime on the weekend, it's actually really good to do that. I mean, it's a lot easier for me a new shell because we're like old dinner and we don't really we don't really we don't really go out and say oh, you know, I mean like we don't grow very often but when shelters go out it's a big thing. I mean, even I hear about it so on but so I know it's not that often. Keeping yourself in that routine is essential for helping with a good quality night's sleep. And that ties in really nicely with the next point, which is looking at your wind down. So this will be slightly different for everyone. But But what we're talking about here is your 30 to 60 minutes before bedtime. And during this time, it's probably best to keep your bedtime routine, as consistent as you can"},{"speaker":"Shell  6","startTime":74.0,"endTime":75.0,"body":"17"},{"speaker":"Shell  6","startTime":76.0,"endTime":77.0,"body":"Yeah. So you know for example, if you brush your teeth and stretch for 30 minutes before bed every night, as soon as you start that routine, your brain is preparing to sleep. Another important thing is no electronics in the wind down so electronic devices, so TV phones, laptops, they stimulate your brain, but also the blue lights that they emit can interfere with melatonin production. And that's essential for quality night's sleep. So no electronics at least 30 minutes before bed. Yeah, and"},{"speaker":"Sparky  6","startTime":78.0,"endTime":79.0,"body":"52"},{"speaker":"Sparky  6","startTime":80.0,"endTime":81.0,"body":"that's a really difficult one sometimes isn't it because I know I get into bed and the first thing that I want to do is just go on my phone and check notifications and mindlessly scroll for a bit. But but that can be one of the reasons why you are being kept awake for that for so much longer."},{"speaker":"Shell  7","startTime":82.0,"endTime":83.0,"body":"08"},{"speaker":"Shell  7","startTime":84.0,"endTime":85.0,"body":"That is a difficult one. I agree with you that is really difficult. And that's something that I really struggle with. Like it's so easy to get into that habit of the last thing you do at night is scroll on your phone. And then the first thing you do in the morning when your alarm goes off is Scott on your phone scrolling,"},{"speaker":"Sparky  7","startTime":86.0,"endTime":87.0,"body":"24"},{"speaker":"Sparky  7","startTime":88.0,"endTime":89.0,"body":"struggling on your phone. Yeah."},{"speaker":"Shell  7","startTime":90.0,"endTime":91.0,"body":"28"},{"speaker":"Shell  7","startTime":92.0,"endTime":93.0,"body":"So a while back Jamie and I started doing a no phones in the bedroom. So we just both lead them out charging on the landing. Wow. We both we both really liked it. I don't know why we fell out of the habit. I think it was when my daughter was born because we were up a lot more in the night and like night feeding and stuff. It was just not an option not to have my phone. When you're sitting awake for 45 minutes in the middle of the night. You need some distraction. So I think we just sort of fell out of the habit but that's something that I might look at again, because we both agreed that it was really beneficial."},{"speaker":"Sparky  8","startTime":94.0,"endTime":95.0,"body":"02"},{"speaker":"Sparky  8","startTime":96.0,"endTime":97.0,"body":"Well, that could be something that you actually implement into your no technology challenge that you know the one that you're doing. Did you"},{"speaker":"Shell  8","startTime":98.0,"endTime":99.0,"body":"10"},{"speaker":"Shell  8","startTime":100.0,"endTime":101.0,"body":"set a date for that? But yeah, that Well, I suppose I'd have"},{"speaker":"Sparky  8","startTime":102.0,"endTime":103.0,"body":"13"},{"speaker":"Sparky  8","startTime":104.0,"endTime":105.0,"body":"thought I'm gonna keep reminding you don't worry. You tried to get me to do this challenge. So I'm gonna make sure that you do it. Don't worry."},{"speaker":"Shell  8","startTime":106.0,"endTime":107.0,"body":"22"},{"speaker":"Shell  8","startTime":108.0,"endTime":109.0,"body":"I'm excited to do it. It's just setting up the logistics of when to do it."},{"speaker":"Sparky  8","startTime":110.0,"endTime":111.0,"body":"26"},{"speaker":"Sparky  8","startTime":112.0,"endTime":113.0,"body":"Well. It's been weeks though shall and I don't see any logistics in place."},{"speaker":"Shell  8","startTime":114.0,"endTime":115.0,"body":"31"},{"speaker":"Shell  8","startTime":116.0,"endTime":117.0,"body":"Do you know what I might do? Actually, I've just had a I've just felt really good idea. At the end of the month, I'm going on holiday and I'm going with with with with Jamie and my daughter but also with my sister and her family as well. So actually, there probably isn't any need for me to have a phone"},{"speaker":"Sparky  8","startTime":118.0,"endTime":119.0,"body":"52"},{"speaker":"Sparky  8","startTime":120.0,"endTime":121.0,"body":"like anybody, because everyone's going to be there."},{"speaker":"Shell  8","startTime":122.0,"endTime":123.0,"body":"55"},{"speaker":"Shell  8","startTime":124.0,"endTime":125.0,"body":"Yeah, like enough people I'm going to be with enough adults that should anybody importantly to contact me, they would contact one of them."},{"speaker":"Sparky  9","startTime":126.0,"endTime":127.0,"body":"04"},{"speaker":"Sparky  9","startTime":128.0,"endTime":129.0,"body":"That's the perfect time to do it then."},{"speaker":"Shell  9","startTime":130.0,"endTime":131.0,"body":"06"},{"speaker":"Shell  9","startTime":132.0,"endTime":133.0,"body":"Yeah. Do it on one of the days on a holiday"},{"speaker":"Sparky  9","startTime":134.0,"endTime":135.0,"body":"09"},{"speaker":"Sparky  9","startTime":136.0,"endTime":137.0,"body":"perfect. I knew I'd be able to slip that in there and get you to do it. It's all about guilt. Remember, accountability partners and all that I'm just after the I'm just gonna have to keep asking you about"},{"speaker":"Unknown Speaker  9","startTime":138.0,"endTime":139.0,"body":"21"},{"speaker":"Unknown Speaker  9","startTime":140.0,"endTime":141.0,"body":"peer pressure man to success. Yeah,"},{"speaker":"Unknown Speaker  9","startTime":142.0,"endTime":143.0,"body":"23"},{"speaker":"Unknown Speaker  9","startTime":144.0,"endTime":145.0,"body":"I just keep asking. No, I"},{"speaker":"Shell  9","startTime":146.0,"endTime":147.0,"body":"25"},{"speaker":"Shell  9","startTime":148.0,"endTime":149.0,"body":"will I do it. It's not till the end of the month. So you're you're in for a bit of a wait. I'm afraid it's four weeks, but I will do it then. I like that idea"},{"speaker":"Sparky  9","startTime":150.0,"endTime":151.0,"body":"31"},{"speaker":"Sparky  9","startTime":152.0,"endTime":153.0,"body":"a lot. Okay, okay. Well, we'll I'll bring it back up in four weeks and we'll see."},{"speaker":"Shell  9","startTime":154.0,"endTime":155.0,"body":"36"},{"speaker":"Shell  9","startTime":156.0,"endTime":157.0,"body":"Okay, see ya. So the final thing that we've got your wind down is to keep your lights dim. So again, bright lights will affect your melatonin production. So you want to if you can have like side lights and things on rather than the main light"},{"speaker":"Sparky  9","startTime":158.0,"endTime":159.0,"body":"51"},{"speaker":"Sparky  9","startTime":160.0,"endTime":161.0,"body":"if you do like to leave a light on I mean I personally don't sleep with the lights on I prefer to sleep when it's pitch black, but you can get a glow from like a little nightlight or a salt lamp or something like that. And that can be a really good idea. So it's the lights not as strong so it's relaxing and it's calming too. So that can have the same effect on you're falling asleep. as having the lights off."},{"speaker":"Shell  10","startTime":162.0,"endTime":163.0,"body":"12"},{"speaker":"Shell  10","startTime":164.0,"endTime":165.0,"body":"So the next thing that we've got for you is to evaluate your bedroom. So there's a couple of different things that you can do here. Some of them are fairly budget friendly, some of them may not be so you want your bedroom to be at a cool, comfortable temperature. So around 65 degrees Fahrenheit or 18 degrees centigrade, whichever one you use, so a little bit cooler than maybe you would be comfortable during the day. You want to block out any light. Ideally block out any noise or use something like white noise to cover if you've got I suppose a noisy noisy neighbours that you can't be you can't silence then you want to use that like white noise to cover it comfortable mattress and pillow that's the one that's going to be a bit difficult for people it can be quite expensive to replace your mattress. So if you're on a budget and you've got an uncomfy mattress that may not be an option. to you right away, but that's definitely a long term goal that you should be looking at. So your bed should be a comfortable place that you want to go to comfy bedding so again call breathable, something like cotton is ideal, comfortable pyjamas and then the final thing with that is calming scents like lavender on your pillow can also help but I'd say that's really sort of the icing on the cake. The others are much more important."},{"speaker":"Sparky  11","startTime":166.0,"endTime":167.0,"body":"32"},{"speaker":"Sparky  11","startTime":168.0,"endTime":169.0,"body":"The next one is to practice and test method of relaxation. So again, this is going to be totally different for everyone. It's going to be individual to you so maybe you like listening to music or maybe that's what helps you unwind. I like to put meditation music on. Sometimes I'll even listen to things like well noises or seals or the sound of a thunderstorm or rain and things like that can be really relaxing and I find that they really work for me. I also like to have a shower sometimes before bed because getting into a nice bed nice and clean. Getting into a cosy bed helps me to fall asleep."},{"speaker":"Shell  12","startTime":170.0,"endTime":171.0,"body":"06"},{"speaker":"Shell  12","startTime":172.0,"endTime":173.0,"body":"So what do you do when you listen to your whale noises? It's really intrigued me like do you just have it on in the background while you do other stuff or do you do literally sit there with like the whale noise in the background? And do you have your eyes open or closed? Well,"},{"speaker":"Sparky  12","startTime":174.0,"endTime":175.0,"body":"20"},{"speaker":"Sparky  12","startTime":176.0,"endTime":177.0,"body":"I mean I'm in bed so I'll actually get into bed. It's not like a setback. Shall I actually like that?"},{"speaker":"Unknown Speaker  12","startTime":178.0,"endTime":179.0,"body":"27"},{"speaker":"Unknown Speaker  12","startTime":180.0,"endTime":181.0,"body":"No, no, I'm not I'm not judging. This is just a really alien concept to me."},{"speaker":"Unknown Speaker  12","startTime":182.0,"endTime":183.0,"body":"31"},{"speaker":"Unknown Speaker  12","startTime":184.0,"endTime":185.0,"body":"What What do you mean it's aliens struggle with relaxing?"},{"speaker":"Sparky  12","startTime":186.0,"endTime":187.0,"body":"35"},{"speaker":"Sparky  12","startTime":188.0,"endTime":189.0,"body":"Well, I mean what I do is I'll go to bed and I'll be in bed yet. So I'll be lying down in bed. And then I'll just put a lie either a meditation track, or like said the sound of a thunderstorm, for example. And there's loads of different ones like there's so many different sounds that I like sometimes there'll be a jungle the sounds of the birds and the jungle. And you can eat here local rain and stuff like that. And then I'll just go"},{"speaker":"Shell  12","startTime":190.0,"endTime":191.0,"body":"58"},{"speaker":"Shell  12","startTime":192.0,"endTime":193.0,"body":"to sleep. And then what happens is the app automatically shut off or do you have to turn it off when you feel ready? Well,"},{"speaker":"Sparky  13","startTime":194.0,"endTime":195.0,"body":"05"},{"speaker":"Sparky  13","startTime":196.0,"endTime":197.0,"body":"I mean, I don't particularly tend to use an app mainly because I changed her mind like all the time and I can't decide on what I want to listen to. So I'll just put something hard like on Spotify something and leave it running all night. All night. Yeah,"},{"speaker":"Unknown Speaker  13","startTime":198.0,"endTime":199.0,"body":"20"},{"speaker":"Unknown Speaker  13","startTime":200.0,"endTime":201.0,"body":"God I think Jamie wouldn't matter to me if I chose that."},{"speaker":"Sparky  13","startTime":202.0,"endTime":203.0,"body":"23"},{"speaker":"Sparky  13","startTime":204.0,"endTime":205.0,"body":"It's not it's not sorry. I'm not feeling"},{"speaker":"Unknown Speaker  13","startTime":206.0,"endTime":207.0,"body":"31"},{"speaker":"Unknown Speaker  13","startTime":208.0,"endTime":209.0,"body":"it Jamie murdering"},{"speaker":"Shell  13","startTime":210.0,"endTime":211.0,"body":"40"},{"speaker":"Shell  13","startTime":212.0,"endTime":213.0,"body":"three in the morning. This like the Amazon rainforest coming from your bedroom or like whale song."},{"speaker":"Sparky  13","startTime":214.0,"endTime":215.0,"body":"47"},{"speaker":"Sparky  13","startTime":216.0,"endTime":217.0,"body":"Yeah, but I mean, it's an it's not a sound that keeps you awake. Like it wouldn't wake anybody up. Does that make sense? Like the sound wouldn't wake anybody or beat. It's so calming. It's almost like silence. I can't I can't explain it, the calming sound sort of put you to sleep. So you know and so, so the best way to explain it is like you know, when you wake up in the middle of the night and it's silent, okay, and you tend to just go back to sleep. You don't think oh, well, there's no sound so it's keeping me awake. It's sort of the same thing. You wake up and the music is on and you're just like oh yeah, I just go back to sleep with that with that sound on like, like normal."},{"speaker":"Shell  14","startTime":218.0,"endTime":219.0,"body":"23"},{"speaker":"Shell  14","startTime":220.0,"endTime":221.0,"body":"Ah, see, I haven't found that so I've never used whale songs or rain forest. But we did use we did use white noise when my daughter was like baby baby, because it helped her to sleep but I found it so annoying. It was alright initially when you first tried to get to sleep in the first part of the night when you wake up at 3am and it's just just gave me a headache."},{"speaker":"Sparky  14","startTime":222.0,"endTime":223.0,"body":"49"},{"speaker":"Sparky  14","startTime":224.0,"endTime":225.0,"body":"Well, I think you just need to listen to some well, some. Okay."},{"speaker":"Shell  14","startTime":226.0,"endTime":227.0,"body":"54"},{"speaker":"Shell  14","startTime":228.0,"endTime":229.0,"body":"The final thing that we've got for you is to not toss and turn. So if you find that you can't sleep, don't toss and turn for more than about 20 minutes. If you still can't sleep you need to get up, stretch, read do something else relaxing, maybe listen to well song until you feel sleepy. And this allows your brain to keep the connection of being in bed and being asleep. So"},{"speaker":"Sparky  15","startTime":230.0,"endTime":231.0,"body":"17"},{"speaker":"Sparky  15","startTime":232.0,"endTime":233.0,"body":"that's it we hope that some of these are really useful for you. If you can get in contact with us and let us know what you think. We'd love to know what sort of things you do to relax and get a good quality night's sleep. It would be great if you could get in touch and let us know as I said we'd love to hear them. We'd love to hear your suggestions because maybe we could implement them ourselves to."},{"speaker":"Shell  15","startTime":234.0,"endTime":235.0,"body":"37"},{"speaker":"Shell  15","startTime":236.0,"endTime":237.0,"body":"So we've just got time now for our little kicker. And our little kicker this week is an app. So the app is called Mind noise. It's that small m y capital n i s e it's a free white noise app. It's free on iOS and Android. There are paid sounds in there that you can purchase if you want to they're they're reasonably cheap but the white noise part is free. Also does pink and brown noise as well. And you can customise the settings as to what sounds sort of best to your ear. So yeah, if you're looking for a white noise app that is the one I would recommend."},{"speaker":"Sparky  16","startTime":238.0,"endTime":239.0,"body":"16"},{"speaker":"Sparky  16","startTime":240.0,"endTime":241.0,"body":"I also on occasion, listen to an app which is called car which is to help you get to sleep the tagline is that it helps you fall asleep in minutes. The app does play different sounds as well. So if you're looking for an alternative to white noise, I would definitely highly recommend using comm it's also free and you can get a paid subscription on it too, if you like it, but you do get free sounds on there as well that you can choose from and you can choose from a mixture of different sounds and meditations. Okay, we'll see you next week. Bye. All right, that's everything this week guys. But if you want to carry on with the conversation, join us over on our social media platforms. We're on all the major channels and our handle is a dopamine kick. We'd also be super grateful if you could leave us a review on the podcast wherever you're listening, because it helps us to grow our audience and help more people. Okay,"},{"speaker":"Unknown Speaker  17","startTime":242.0,"endTime":243.0,"body":"03"},{"speaker":"Unknown Speaker  17","startTime":244.0,"endTime":245.0,"body":"we'll see you in the next one. Bye bye"},{"speaker":"Transcribed by https","startTime":246.0,"endTime":300.0,"body":"//otter.ai"}]}