Transcription

0:08
Are you struggling to get a good night’s sleep?

0:12
You are not alone.

0:13
So today, we are going to discover the secrets to restful nights and energized days on our latest podcast episode designed especially for women who battle sleeplessness.

0:25
So stay tuned in this episode, we delve into the uniquely challenges that women face from hormonal changes to stress and anxiety.

0:36
Our expert guest will share proven strategies and practical steps to help you reclaim your nights and wake up refreshed, whether you’re dealing with insomnia, restless nights or just looking to improve your sleep quality.

0:53
This podcast is your guide to achieving the restorative sleep you deserve.

0:59
Today, our expert is Tracy Gazel who equips leaders with the tools to lead with mental clarity and calm composure, with a background in psychology and certifications in executive mindfulness and neuroscience coaching.

1:17
She leverages over a decade of corporate health care experience in her consulting practice.

1:24
Linkedin has named Tracy as a top voice in stress management and executive coaching.

1:32
So let’s welcome her to our show.

1:36
Welcome to the show, Tracy.

1:38
It’s wonderful to have you here all the way from linkedin.

1:41
You’ve been the top voice on linkedin which is awesome.

1:44
So I love that all the work which you’re doing, which is a lot to do with executive coaching.

1:50
It’s you have been a meditation teacher and just talking about this word sleep is so important in so many lives, especially for women, including me lately, I’ve been having some sleep issues.

2:02
So I’ve noticed women, including myself, as I mentioned, struggle with sleep.

2:08
What do you think are some common reasons for this?

2:12
Yeah, great question.

2:13
I love talking about sleep.

2:14
It’s such a common complaint for the people.

2:17
I work with women and men.

2:19
And what I hear from the clients I work with which are primarily executives or leaders in high level positions is a major issue with sleep is how busy minded they are and how busy their life is.

2:31
So it makes it really difficult for them to slow down.

2:34
Sometimes they fall asleep easily because they’re exhausted.

2:38
But what often happens is they wake up in the middle of the night from 1 a.m. to about 3 a.m. maybe 4 a.m. They wake up in the middle of the night and they can’t go back to sleep because their minds are just running, running, running which makes it really hard to fall back asleep and then get a full night’s sleep.

2:53
So I’m happy we’re talking about this.

2:55
It’s one of my favorite topics.

2:56
Awesome.

2:57
So tell us about stress and I know you are a stress expert as Well, so stress seems to mess up my sleep a lot.

3:07
How do you think stress impacts our sleep and what can we really do to manage it better?

3:13
Yeah.

3:14
Stress is a huge topic.

3:15
, lots of different facets under it.

3:17
Yes.

3:18
I’m a, just themed a top voice for Stress management by linkedin, which is really cool.

3:22
I’m really happy about that.

3:23
And I like to mention I, that I like to talk about stress, not because I’m a naturally calm person, but because I’m naturally a stressed and anxious person, that’s where my mind likes to go.

3:34
And so I’m my first client, I’m like patient zero.

3:38
So I learn these things for myself and then I share them with others.

3:43
So why does stress lead to poor sleep?

3:45
Well, again, it goes back to the busy minded conversation.

3:49
It’s our bodies are get stuck in this kind of this fight or flight mode.

3:53
When we get stressed, our brains release an excess of cortisol hormone, which is the stress hormone in the brain.

4:00
And I mean, I can think back to the past when I was really anxious and stressed and I thought, well, I’ll just get a good sleep tonight, I’ll sleep it off.

4:07
But scientific studies show that we actually don’t sleep off the cortisol hormone, the stress hormone, getting a great sleep doesn’t diminish those levels.

4:17
We actually have to do more.

4:18
But sleep is a really great place to start.

4:22
And it’s where I always start with my clients.

4:24
It’s, to me it’s the physiological foundation of doing mental health work is to make sure that first you have sleep settled down, that you are,, resting and that you feel your best each day so that you can tackle more stress, in your life.

4:41
But I feel like I’m going on all these tangents because stress is such a big topic.

4:44
But to go back to your question, why does stress impact sleep?

4:49
It’s just we’re running 100 miles an hour.

4:52
Society moves very fast.

4:54
The modern world has all this wonderful technology that we use.

4:58
But instead of creating more space in our life, we’ve just used it to move faster.

5:03
And so we’re accomplishing so many things in a day.

5:05
A lot of people are stressed, there’s a lot going on in the world and politics and not home.

5:10
And, there’s just a lot to think about and a lot to be stressed about.

5:13
So the more that we can get a really good hold on our sleep, the more that we can start to create positive change in our own life, to feel better and to lower stress.

5:22
But to me, it really starts with sleep.

5:24
So sleep is like the doorway to improving your mental health and lowering stress.

5:30
Love that.

5:31
So let’s just go into tips.

5:33
And I know before I press the recording button.

5:36
You were like, when you talk about morning routine.

5:39
So let’s maybe start with nighttime routine and then we’ll go into morning routine.

5:43
So what will be a good night time routine?

5:45
Especially for women who have kids, you know, and it’s because all of my clients, they all have kids.

5:51
And I’m like, what time do you sleep?

5:52
They’re like, 0, 11 o’clock, 12 o’clock, I’m like, no, that doesn’t work.

5:56
So as a mental health coach myself, I really put a lot of emphasis on sleep, but it doesn’t really happen.

6:02
It’s not something that women can bring on to their routine.

6:05
So if we touch base on sleep routines, what do you recommend?

6:11
We should just start with.

6:13
So consistency and a routine, you already said the routine word.

6:16
So starting to have a, a routine that you’re aiming for and I have a six year old daughter.

6:22
And so I get, you know, having kids at home and that they can be unpredictable.

6:27
Sometimes they get sick, all kinds of things can impact your sleep.

6:30
But having a routine that you’re aiming for is important.

6:33
That doesn’t mean that we’re going to get there every single day.

6:37
That’s ok.

6:38
But just having something that you’re aiming for and with consistency.

6:42
So what I love is the neuroscience of sleep cycles because for myself, I was always aiming for eight hours of sleep per day.

6:50
That’s always what I heard in the news everywhere.

6:52
You know, try and get eight hours of sleep.

6:54
But I was waking up and this was before I had kids, by the way, when I used to get eight hours of sleep, since I was younger, I would wake up after eight hours and I would still feel exhausted.

7:05
And I had all these, you know, blood tests done at the doctors.

7:07
I couldn’t figure out why I was still tired until I learned about the neuroscience of sleep cycles.

7:13
And so just as babies and our Children have sleep cycles, we also have sleep cycles in adulthood and they run on 90 minute increments.

7:22
And so within those 90 minutes, when you first fall asleep, you’re in a light sleep, you know, you’re just, you’re kind of just barely falling asleep and then you dip into a low deep dreaming R E M state sleep and then you come back to a light sleep and that’s a sleep cycle.

7:39
So light, deep light and then you start a new cycle and that’s every 90 minutes.

7:45
And so if a sleep cycle is 90 minutes long, this is from Doctor Michael Bruce, by the way, who’s the sleep doctor?

7:50
That’s where I learned this from.

7:53
If you take 90 minute increments, a full night’s sleep, then so basically waking up at the end of a sleep cycle, which is after a light sleep is going to be six hours of sleep per night or 7.5 hours of sleep per night or nine hours.

8:11
So, not eight.

8:12
So if you were like me and you’re shooting for eight, if you set your alarm clock and it’s been eight hours,, you wake up in the middle of a sleep cycle.

8:20
So you wake up in that deep R E M sleep and that’s that feeling of being like you’re dreaming and your alarm clocks going off and you’re groggy and you’re trying to wake yourself.

8:30
It’s like you’re, you know, swimming.

8:31
You know that feeling when you’re like trying to swim yourself awake, it’s because you’re in the middle of a sleep cycle and when you wake middle, sorry, I’m usually flying, not swimming, but tell me more.

8:42
I’m very interested in this.

8:43
I don’t know why I’m swimming but we fly, you know, whatever.

8:48
But that’s why you wake up so groggy because you’re in the deep sleep part of a sleep cycle.

8:53
And so what you want to do is aim to be at the end of a sleep cycle.

8:57
So you wake up after that light sleep.

8:59
That’s when we naturally rouse like in the middle of the night between one and 3 a.m. is the middle of a sleep cycle.

9:05
That’s usually when we just roll over, change positions.

9:09
But my clients that are so busy minded, if our minds are really busy, we come to the end of a sleep cycle, we’re just supposed to roll over.

9:17
But our minds are just running, running, running.

9:19
Then all of a sudden you’re up between sleep cycles because your brain is so busy.

9:24
But to start to plan your sleep for it, this is the key six hours, 7.5 or nine hours, those would be a full night’s sleep.

9:32
And I would argue you would feel more rested, sleeping six hours than you would eight hours just because of how you feel when you wake up after that sleep cycle.

9:42
And so it’s starting to plan your sleep around this.

9:45
So actually, like I get my clients to write down their bedtime.

9:48
It’s funny like CEO S and high executive leaders and I’m like, tell me your new bedtime because it’s important.

9:55
So say they wake up at five AMI would recommend they go to sleep at 11.

10:00
or if they can, that would be 930 would be 7.5 hours.

10:04
And so having that planned out where that’s what you’re aiming for every night, even on the weekend.

10:10
But of course, you know, things come up on the weekend, we go on vacation, we get off track.

10:14
That’s ok.

10:15
But just generally aiming for that time, that is huge.

10:19
And then you mentioned morning routine.

10:20
A lot of women watch your show.

10:22
Oh, go ahead.

10:23
So for example, let’s say for women who sleep at 10 p.m. because usually like, you know, according to the Yogic philosophy, all right, we need to be on bed before 1130.

10:33
So 10 o’clock in the United States, if it’s possible, let’s say we try to wind on at 930 then 10 pm, we fall asleep.

10:41
Are you saying that we should just only sleep for six hours or 7.5 hours?

10:47
Usually I ask people what they prefer.

10:49
Ok, feel better on some people want six hours.

10:52
Some people want 7.5.

10:55
To me, that sweet spot is 7.5 going to sleep at 10.

10:58
Like you said, that’s a great time waking up at 530.

11:01
So to me, that’s this like really amazing time, but that just works for me and my life.

11:06
And then also in the morning, if you have kids at home, it’s such a game changer to get up a little bit before they do and spend that time on you every morning, especially if you have a busy household.

11:18
You know, you’re used to getting up running, making lunches, doing all the things, taking care of everybody else.

11:23
Get up a little bit earlier if you’ve been shooting for eight hours of sleep, this is your light bulb moment to change it to 7.5 and use that 30 minutes in the morning to get up a bit earlier than everyone and have time for you.

11:36
Who, and what about those women who like to sleep more than eight hours?

11:41
And they’re like I said, you know, like 7.5 is not enough.

11:44
Eight is not enough.

11:45
What about, what would you say to them?

11:47
So that would be nine.

11:48
And some people do say that to me and a lot of women do really like sleep.

11:51
And if you can, yeah, go for nine.

11:54
I mean, if you feel really good, go for nine.

11:57
I’m that person.

11:58
I, I like to wake up at 7 a.m. in the morning.

12:01
If I sleep at 10, there’s no way.

12:03
Yes.

12:03
They used to be back in the days.

12:05
But ok, that’s good to know that we can aim for 67.5 or nine hours of sleep.

12:12
Love that.

12:13
Ok, I love that, Tracy.

12:15
And while we are still talking about the bedtime, like nighttime routine, are there special herbs or supplements or anything that you feel you can recommend?

12:27
Someone who cannot even sleep has soup?

12:29
Like a lot of anxiety that, oh my God, I’m gonna wake up in the middle of, you know, and I won’t be able to go back to sleep.

12:34
Can you recommend them any technique as we are still on the night time topic?

12:40
Yeah.

12:40
So it’s starting to slow down before bedtime comes.

12:44
So and blue light is really important from all screens, right?

12:50
So tablets especially like I know people who read like ipads or phones right before bed, but even watching TV or a movie on a laptop, that’s all blue light and blue light decreases melatonin in your brain.

13:02
So your brain decreases the amount of melatonin it’s creating at night.

13:06
So it basically keeps you awake.

13:08
Same thing as I have clients who wake up in the middle of the night and check emails.

13:12
So that’s just going to wake up your brain.

13:13
I know it’s crazy, but a lot of people do it, they can’t sleep, they look at their phone and then that really wakes their brain up.

13:20
So, turning off all screens, you know, depending on your bed time.

13:24
I say at least an hour before,, you go to sleep, reading an old fashioned paper book is great.

13:30
I know that a lot of people have Kindles and ebooks and those are great.

13:33
But,, that blue light does keep your brain awake.

13:36
So, really trying for a paper book magazine, something like that to really slow down.

13:42
You know, you can have like a nice tea, a chamomile tea or some water, but you wanna stay away from snacks,, sugar.

13:48
, of course caffeine, but anything that’s going to be waking you up even exercise after dinner, although it’s nice,, like a walk is nice, but doing cardio exercise can really wake your body up,, after dinner.

14:01
So just really starting to slow down and then creating it into a routine so that it becomes a habit.

14:08
Like this is my bedtime.

14:09
I’ve got an hour before bed.

14:10
I know people who set alarms on their phone.

14:12
So their phone goes off and says you have an hour before bed.

14:15
But once you start to create that routine, your body does sync up.

14:20
Yeah, it gets used to it and then you stop using an alarm clock and it’s just really cool.

14:25
You just train your body to sleep.

14:27
What about any rec I mean, do you recommend women to take Melatonin or any sort of, you know, other sleep, sleeping herbs?

14:36
Like chamomile is great.

14:37
Thanks for saying that.

14:38
And then how about like melatonin or magnesium?

14:40
Do you have any idea if they should take it?

14:44
Yeah, I mean, maybe it’s not something I’m familiar with, it’s not something that I take.

14:48
Fortunately I don’t, I haven’t had to, it’s worked for me to just routine my body.

14:53
But I’d say if it works for you, give it a try and see how it goes.

14:56
It’s all one big experiment.

14:57
And so it’s finding what works for you and trying new little little pieces of change.

15:02
Awesome.

15:03
We got the nighttime routine.

15:04
Now, how about the morning routine?

15:06
Yeah.

15:07
So as we were saying, waking up a little bit early is such a game changer.

15:11
And then once you’ve done that, you really want to incorporate a self care exercise in the morning.

15:17
You know, we all hear this work life balance, self care, but I think what most of us do is leave it till the end of the day.

15:23
Like we have these busy lives.

15:25
It often gets knocked down the to do list and then we try and kind of squeeze it in at the end of the day.

15:29
My big thing is do it first thing in the morning so that you check yourself off like self care check.

15:36
I’ve taken care of me today and now I’m ready to take care of everyone else who needs me.

15:41
So put yourself first, do it first thing in the day.

15:44
And a great way to do this is to use.

15:46
There’s something in neuroscience called bracketing and it’s the best method to create a new habit in your life.

15:53
And so bracketing, it’s like two brackets.

15:55
So basically you’re inserting a new habit between two pre-existing habits.

16:00
So what I like to say is so you get up and then have, you know, your coffee tea, whatever your drink of choice is in the morning, water juice, kombucha, you know, whatever that is, that can be the first bracket and then you insert your new habit of self care that looks different to so many different people.

16:18
For me, I sit quietly and it’s kind of like a meditation, but it’s just a quiet space, maybe reading a nice book, journaling, listening to music and inspiring podcast, you know, whatever that is for everyone listening, your version of self care and then on the other end is the other bracket.

16:35
So what you’re already doing, which is probably the next thing would be getting ready for the day.

16:40
Yeah.

16:41
Right.

16:41
Having a shower, getting changed, whatever that is, or yoga, of course, first thing in the morning.

16:46
So, using that bracketing tool to insert that new behavior so that it becomes easy to implement because it’s between two things that you already do every single day.

16:57
I love that.

16:58
I’ve never heard that before and this is really cool racketing.

17:02
So, first habit, which you’re already doing second habit that you’re already doing, just put in your newer habit in between.

17:09
Yeah.

17:10
Sounds awesome.

17:11
Yeah, it’s all about routine and ideally you’re syncing up your sleep.

17:14
So you’re created that extra time already in the day.

17:18
So its sense.

17:18
So we got the nighttime routine, we got the morning routine and then what kind of lifestyle changes do you think?

17:25
Or have you seen which make the biggest difference in improving sleep quality for women?

17:32
So, for me, because I’m a big state of mind, mental health.

17:37
Well, being person, it’s inserting time each day even if it’s just five minutes to slow down and sit in silence and actually do nothing.

17:45
, most of us women who are busy career women and we’re mothers,, when we try to sit and do nothing, usually we usually guilt ourselves like I shouldn’t be doing this.

17:57
I should be accomplishing something, doing something, folding the laundry, cleaning the kitchen.

18:02
We guilt ourselves.

18:03
We feel bad or we just think about what we’re gonna make for dinner.

18:07
or we start scrolling on, you know, social media or email.

18:10
So sitting and doing nothing, even though it sounds simple, it’s not as simple as it sounds, but just giving yourself that permission to sit quietly.

18:19
Because when we sit quietly is when we settle down and when we settle down is when our thoughts slow down, our heart rate slows down, everything starts to sync back up and it’s how we’re made is to rebound to that space of quiet because that quiet space, that calm center is who we really are.

18:39
That’s our true nature.

18:41
But so many of us are so busy running around that we don’t give ourselves the space to rebound back to our calm nature, our, our true, our true self.

18:50
And so creating those moments of pause which allow yourself to sink back down, calm down, reset your nervous system.

18:59
And then that starts to become more familiar that space so that you can start to be there more often, makes it easier to fall asleep.

19:08
Everything, everything in life just becomes easier when you start to be more familiar with that space.

19:13
I agree.

19:14
We need to have stillness.

19:15
And I usually say this to my clients that if you are shaking up your body too much, which means if you don’t cultivate stillness in your body, you can’t have stillness in the mind.

19:26
And therefore that affects the sleep cycle anyway.

19:29
So that’s great.

19:30
Like calm down, find moments in your day and don’t make excuses that you do not have time to do this.

19:37
That’s not true.

19:38
We all have 24 hours and some of us are healthier.

19:41
Some of some of us are, are not because we just have better habits.

19:44
So I love that and I would love to know how important is sleep environment.

19:51
What are some simple changes we can make to our bedrooms to sleep better?

19:55
I know I inserted these dark curtains that really helped because before it was like just the blinds and the lights were coming and I would keep waking up.

20:03
So what do you recommend?

20:06
Yeah, especially this time of year.

20:07
It’s beautiful.

20:08
It’s almost the summer solstice.

20:09
So there’s so much light, which is so nice, but darkness is so important for sleeping.

20:14
So if you can get the dark curtains or an eye mask, noise is really important as well.

20:20
Anything you can do to cut down on noise.

20:23
I know for me, I have to close my window even though I like getting the fresh air.

20:27
the noise wakes me up pretty frequently.

20:31
If you have a smart watch, oh, my wit is not, it’s charging if you have a smart watch or a phone, you know, but beside your bed, keep it on do not disturb so that it’s not dinging, it’s not waking you up animals if you have pets in the house.

20:44
Like I have two cats that I absolutely love, but they don’t sleep with me.

20:48
, because my sleep is more important.

20:51
So sorry, cats, they get locked in their own kind of spare bedroom because to me, I can’t have them walking on me in the night.

20:58
Like I need my sleep to be a priority.

21:01
Of course, good to know you talked about noise and I have this question.

21:06
I don’t know if you know the answer to this, but it will really help women who are sleeping with their partners who are snoring and then that affects your sleep cycle anyway because they have their light sleepers, it affects their ears and they wake up.

21:21
What recommendation would you have for them?

21:23
Yeah, I mean, I can relate.

21:25
My husband snores sometimes it happens for sure.

21:28
Me too and I’m like go outside like I need to sleep here.

21:33
My goodness.

21:35
Yeah, I think as we get older, it seems to be increasing.

21:38
It might just be part of age.

21:40
So for me, I I mean I wake him up if it’s really bothering me so that I can sleep, you know, I do the same.

21:50
Yeah.

21:52
I know I’ve heard of older couples who actually sleep in separate bedrooms.

21:57
If it gets to be that bad, I hopefully won’t get to that state.

22:00
But it sleep needs to be the top priority of our list.

22:05
So I’m willing to do what it takes.

22:07
I’m not there yet.

22:08
Thankfully, I can just kind of shake them and stop.

22:10
So that’s awesome.

22:13
So, what about, let’s talk about mental health.

22:17
And as we know, we are in a society that a lot of women are, have a lot of issues.

22:22
Sometimes we have women in executive roles that actually have trauma within their body and sometimes they are in abusive relationships and then they have to show up to work the next day and now they can’t even sleep.

22:35
So what recommendation would you have for such a woman or all these women who are balancing life partners, kids and then work and they can’t sleep.

22:47
Hm.

22:48
Yeah, I mean, that’s a big question.

22:49
There’s a lot to unpack in there, but I guess I would say that what we were talking about earlier, that calm space that’s inside everyone that stillness to me, that’s the most healing place that you can go regardless of what’s happening in life or at work is to start to create time.

23:05
And ideally as I see it, that self care time in the morning is the perfect time to insert every single day with that bracketing exercise.

23:13
So you start to spend time there because that’s who you really are is calm content and peaceful.

23:19
And we’ve all had things that have happened in our life.

23:21
You know, there is that spectrum of experiences and trauma.

23:25
And of course, you know, there’s different experiences within that.

23:28
But we all have that calm center and then we stray from it.

23:33
So, all that we innocently do is we think ourselves away from it.

23:37
So when we’re having down thoughts or we’re having low moods or we’re having flashbacks to things that happened in the past that were hard experiences for us.

23:48
What I’ve seen in my life that’s been so important is to recognize that those are temporary experiences.

23:55
So when I’m feeling down, I’m thinking about something terrible, I’m feeling kind of agitated or anxious or whatever it might be.

24:02
Catch myself notice.

24:04
Oh, I’m not in my calm center right now.

24:07
I’m in this mood and moods are temporary, they pass all on their own and the more that I leave it alone and not get drawn into it, trying to think about it and go further down that rabbit hole and let it kind of fester and get worse.

24:23
See it as an objective outside part of myself that’s temporary.

24:28
That will pass.

24:29
It’s kind of like when we have a cold, you know, if you have a cold, you slow down a bit, maybe you put on a sweater.

24:35
you have a warm cup of tea, you move a little bit slower and you take care of yourself.

24:39
It’s the same thing when these moods come for whatever reason they come, we have these moods, these bad thoughts, these feelings and just treating yourself with a little more kindness when that comes up treating it like an energetic cold, like, oh, I’m feeling upset today, I’m feeling anxious.

24:54
I’m feeling whatever it is.

24:56
Ok.

24:57
I’m just gonna go for a walk.

24:58
Ok?

24:58
I’m gonna have a cup of tea.

24:59
I’m gonna treat myself with kindness today and know that it will pass all on its own.

25:05
Absolutely compassion, self compassion for your thoughts that are showing up.

25:11
That’s great.

25:13
And if we wanted to sleep better today, like today, the time that the listeners are listening, what are some practical tips or, or last minute wisdom?

25:25
Like anything else that from all the topics we uncovered, which is we talked about the nighttime routine, talked about morning routine, we talked about calming yourself down.

25:35
We talked about any thoughts which you’re getting, make sure that you don’t get stuck or triggered in that moment and remind yourself it’s temporary.

25:45
So any last minute wisdom that you would like to tell our listeners?

25:51
Yeah.

25:51
Well, to start improving sleep, to me and to all the people I’ve spoken to, it’s been as I mentioned earlier, related to how busy our minds and our is our mind is or how busy our life is.

26:02
And so to have a better sleep tonight is to start to unwind your mind today.

26:08
And when we need to fall asleep, we need to go down through the brain wave states.

26:13
So when we are awake and talking and thinking like we are right now, we’re in high beta, but we need to drop down, right, you know, alpha at the meditative state and then down into theta.

26:25
And so we do that by decreasing the activity in the brain is how we start to prepare ourselves for sleep or put ourselves back to sleep in the middle of the night.

26:35
And so my favorite thing to do to do this is very simple, just taking deep breaths.

26:41
And when you take deep breaths, sometimes I’ll visualize myself floating like in one of those float space tanks, those saline tanks or floating in a pool on a floaty.

26:51
But that visualization of floating really drops me into my body.

26:55
So I’m focusing on the sensations of my body rather than thinking about 1000 things that I have going on in my life.

27:02
And as we start to drop our focus into our body, we move down through that brain activity down through those brain wave states.

27:09
And we start to prepare ourselves to sleep, to go back to sleep, to stay asleep.

27:15
So tonight to get started, just start by taking deep breaths.

27:18
So you’re laying in your bed, take deep breaths, deep belly breaths through your nose by closing your mouth and start to relax your body.

27:28
And when you do that, you slow down your heart rate, you slow down the rate of your thinking, everything slows down and starts to prepare your body for sleep.

27:36
So out of had many tools that would be number one.

27:39
That is great tip.

27:41
And it’s the most inexpensive tip.

27:44
Your breath is with you all the time.

27:46
You don’t have to go anywhere, plug in any Softwares to turn on your breath.

27:50
It’s right there.

27:51
That’s amazing.

27:52
Tracy.

27:53
Where can our audience find you if they like to connect with you?

27:58
Yeah, you bet.

27:59
So my website is a great place.

28:00
It’s Tracy gazelle dot com, linkedin.

28:03
I’m very active on linkedin.

28:04
I host free workshops there sometimes.

28:07
So find me on linkedin.

28:09
And then I also have a youtube channel with a few videos on there.

28:12
But other videos in addition to sleep, if you’d like to hear me talk about other things with wellness and mental health and stress management.

28:19
Awesome.

28:20
And we are going to link her website Tracy’s website on our show notes.

28:25
Thank you so much, Tracy.

28:26
It was wonderful having you on our show.

28:29
Yeah.

28:29
Thanks Temple.

28:30
So nice to be here.

28:31
Bye.

28:31
Thank you.

28:32
And everyone, please remember metamorphosis, not medication, Namaste for all of our listeners.

28:39
If you have any question and you really want the answers for it, then feel free to book a 20 minute free consultation with me.

28:47
And if you love this episode, then please give us a review on itunes.

28:52
Thank you so much and see you on another episode.