Get Your FILL
E06 - Sleep

*Intro and outro music are from an original piece by

Carl Zukroff of The Blue Hotel

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You have stumbled onto another episode of Get Your FILL, the podcast where we explore the path to financial independence and long life. Listen to the intro episode for a full explanation of the format & the backstory but basically we’re working our way throughout a week of content with a theme for each day.
MIM: Okay, let’s move it – right now, stand up, put your arms by your side and shrug your shoulders – like you’re saying ‘I don’t know’. Do that a couple of times. Now bring your shoulders toward each other in the front and let your hands move toward each other, then circle them back up, then to the back and try to touch your shoulder blades together, then down and make that down an active pushing down of your shoulders toward the floor and feel that nice release of tension. Then reverse it, start pushing down to back with your shoulder blades together and up shoulders toward your ears to the front. Doesn’t that feel great? The whole time that you’re doing this, try to look straight ahead. I notice when I do this that my head wants to go back. I don’t think that’s ideal. If you’re not sure what I’m talking about, check out the video. There’s a link on the website, then you can see it graphically and you don’t have to use your imagination.
TAGRT: In the intro to Napoleon Hill’s book, Think & Grow Rich, he talks about Edwin C Barnes who thought his way into a partnership with Thomas Edison. Picture this young guy who’s been hearing about Thomas Edison and reading about him and who has created in his mind a burning desire to work with this man and be his business partner. It would be like if I decided that I wanted to learn investing from Warren Buffet. He didn’t know Edison and couldn’t afford to buy the train ticket to see him. Did that stop him? No way. He traveled by blind baggage. I don’t think that’s a thing anymore but basically he took a freight train and traveled in a boxcar like you see in the movies. Napoleon Hill tells this story because Edwin Barnes used the 13 steps to riches to achieve his goal of becoming a business partner of Thomas Edison. He had a burning desire, he was persistent, he saw none of the obstacles that you or I may have seen. He just pointed himself toward his goal and kept going until he achieved it.
WAIW: Where are you today? How are you tracking to your goals? Have you set goals? If you don’t know where you’re going, any road will take you there. If you can’t figure out what you want, at least figure out what you don’t want and work backward. I know that I don’t want to be a penniless, homeless beggar living on the streets so I can set a goal to be able to afford a comfortable place to live and enough to eat and go from there. You want to set goals for your health, your relationships, etc.
I’m doing okay. After this, I have to finish one more podcast episode before I can get them over to iTunes to launch. I’ve got my great astrologer friend, Sandra Knight, working on the most auspicious day for the launch so that’s all very exciting. I’m in Denver writing this to attend the National Speakers Association Influence convention. It starts tonight so I’m looking forward to connecting with friends old and new, to seeing my mastermind group in person, to learning more about how to become an effective speaker, which is my goal for 2020. All good stuff happening.
TYT: Who or what has had a positive impact on you this week? Let’s take a minute to send a gratitude-thought-wave message. Keep it going until you feel your heart swell with love and gratitude. That’s how you know you’re doing it right That’s the kind of gratitude that’s going to attract more good things into your life.
FF: It’s foodie time. How do you know you’re buying good citrus?
Use your senses:
• See – Look for firmness to the peel and no shriveling, rupture or other signs of decay.
• Hear – hmm, nope nothing for hearing
• Touch – Pick fruit that feels heavy for its size—that’s a sign of juiciness. Rock-hard fruit was stored improperly or is past its prime. You should be able to feel the flesh beneath the peel, not just more of that white spongy layer.
• Smell – fruit should smell refreshing. If it smells too sweet, it’s probably rotting
• Taste – can’t do this in the store though
In or out? If you’ll eat the fruit within a week, it’s okay to store it at room temperature. For longer stays, pop them in the fridge. Once you’ve cut the fruit, it has to be refrigerated.
Regardless of whether you store your citrus in the fridge or out, be sure to remove it from any plastic bags or wrap. They need airflow but not a constant stream of air so if you do refrigerate, be sure to put them in the crisper drawer or in mesh bags. Wash with soap and water just before eating.
Both the juice and zest freeze well. Sealed in zippered bags, they’ll keep for at least six months. You can freeze the juice in ice trays then transfer to zippered bags when they’ve frozen. Take out a cube to add to your water or to make a smoothie.
What’s one thing that obesity, diabetes, high blood pressure, heart disease, depression, forgetfulness anxiety and the flu have in common? Anyone want to guess?
That’s right, sleep. Not getting enough sleep can cause these problems and getting good, quality sleep can cure them or make them much less severe.
What do you think happens when you sleep? Do you think it’s just a Brainial siesta? Actually, it’s just the opposite. The brain shuts down the body so it can get work done without distractions. Like putting the kids to bed so you can clean the house. While the body is not taking in new sensory input, the brain starts sorting and organizing the input that it received since your last sleep. Sleep is when short-term memories get moved to long-term (have you seen the movie Inside Out?) and when the chemicals that govern things like our moods, energy level and even hunger are recharged, getting us ready to face a new day.
How many of you get at least 7 hours of good quality sleep most nights? Adults, even older adults, need 7-9 hours of sleep every 24 hours. What do they mean by good quality sleep? When we sleep, our body goes through different stages. Deep sleep and REM sleep are where most of the magic happens. If you’re a light sleeper and don’t spend much time in these stages, your brain won’t be able to finish its chores.
Want to lose some weight? Get enough good sleep. The chemicals that tell us we need to eat and that we’re full need sleep too as does our impulse control. When we’re sleep deprived, our chemicals go haywire telling us we’re hungry when we’re not and forgetting to tell us that we’re full. When we’re tired, our bodies also crave sugar and our impulse control is lower so resisting that chocolate hot fudge sundae seems impossible.
What can we do to get better quality sleep? Does anyone here take naps?
On the one hand, a short nap: 30 minutes or so before 3:00 PM, is mostly considered a good thing. A very good thing, a healthy thing that can help your memory, reduce stress, etc. Long, frequent naps and naps later in the afternoon, though, are considered a very bad thing. Too much daytime sleeping is linked with an increased risk of things like heart disease. Why does that make sense?
While you’re awake, a chemical builds up in your brain. The more of the chemical you have, the more you want to sleep and the better, deeper sleep you’ll have. If you take lots of naps, the chemical doesn’t have a chance to build up and you won’t get a good, restorative night’s sleep.
What else?
• Sleeping and waking at about the same time every day
• Go outside at least 30 minutes each day when it’s light out – let your body get some natural sunshine so it knows it’s daytime.
• No caffeine or nicotine – it can take at least 8 hours for these chemicals to leave your body. Try living without it for a while and you may find that you don’t need it to wake up. Alcohol and sugary food and drink will also affect your sleep along with heavy meals and lots of liquid too close to bedtime.
• Avoid things with blue light like computers, phones and TVs at least 2 hours before bedtime. Blue light is also present in sunlight and the brain needs a couple of hours to realize that it’s night before telling your body to relax and go to sleep.
• Get at least a half hour of exercise each day but not too close to bedtime. Afternoon is a great time although I like to start my day with a brisk walk.
• Rule out medical problems. If you snore heavily or seem never to feel refreshed no matter how much time you spend in bed, talk to your doctor. You may have sleep apnea or another sleep disorder that won’t allow your body to fall into a deep sleep.
• Create a sleep temple. Make your bedroom as dark, cool and as quiet as possible. Use the room just for sleeping and sex. Let your brain know that when you enter the temple, it’s time to unwind.
• Have a relaxing ritual. I always do the same things every night before bed then, no matter what time I get into bed, I always read for at least a few minutes. This also signals my brain that it’s time to start shutting down my body.
• Help your conscious brain relax. If you have a lot on your mind before bed, make a note of anything pressing or that’s causing you stress. Write it down on a pad and tell yourself that you will deal with it in the morning. This will both help you to relax for sleep and it tells your brain that these are the important issues so your brain will be working on a solution while you sleep.
• Find ways to destress. A warm bath before bed or maybe some alone time – if you don’t already know, find out what works for you and get it into your nighttime ritual.
Daily ritual:
• Get up at the same time every day
• Get up first shot – no snooze alarm
• Light breakfast with some fruit and grains
• Avoid stimulants
• At least a half hour of exercise
• Turn off TV, computer, phone, food and drink at least 2 hours before bed
• Do your evening ritual
• Enter the sleep temple at about the same time every night for at least 7 hours of good quality sleep.
Do this for a month and let me know how you feel. Check out the website,, for links to some great research, more sleep tips and resources.
Have you ever thought of downsizing? Then tune in next week to learn to hear from Pat Dunham, the Tiny House Advisor. She and her family (husband and 6 kids) sold their home and lived aboard a 55-foot motor yacht. She’s got a great story and excellent advice for those of us trying to simplify our lives.
Thanks so much for joining me today. I’d love your feedback on any aspect of the show but especially the format – like should I stick with just topic per show and would you like it to be a live broadcast so you can call in with questions and comments.