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Episode 218: Entrepreneur Sleep: How To Thrive As A Peak Performer – with April Beach and Mollie McGlocklin

Mollie McGlocklin SweetLife Entrepreneur Podcast April Beach

This episode is for those in Phase 1 – 2 – 3 – 4 – 5 of the Lifestyle Entrepreneur Roadmap™ Not sure what Phase your business is in?

 

Episode Bonuses:

Join the SweetLife Entrepreneurs Club on Clubhouse to join an upcoming room with Mollie and April

Who This Episode is Great For:

If you’re a sleepless entrepreneur, this show is for you.

Summary:

Sleep is affecting our businesses. Whether good, or bad, your sleep is connected to your company’s performance in some capacity. And, beyond that… our health and livelihood as humans.  But we all know that, right? 
 
If you’re like me – You have no desire to listen to a podcast that discusses everything you already know!  But this episode is different. Sleep expert, Mollie McGlocklin dives into tracking your sleep with tech, understanding Heart Rate Variability HRV, and simple small-steps you can do each day to work with your Circadian Rhythm. 

At the end of this episode you will:

  1. Know how your Circadian Rhythm affects peak performance
  2. Know how to read the date from your wearable sleep technology
  3. And have basic things you can do tomorrow morning towards more productive and healthy sleep

Resources Mentioned:


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Full Show Transcript:

 

You’re listening to the Sweetlife entrepreneur podcast, simplified strategies to grow your service business and launch a life you love faster with business mental and entrepreneur activator, a probate. Hi everybody. And welcome to episode number 218. And I’m April beach, your host founder of the suite Life company. And I am so glad to be talking to you again, usually on this show,

 

we’re talking about scale strategies, online, offer creation, how to create your courses or your mastermind and funnels and marketing. But we are all about building a business to give you the life that you want. And so that requires a holistic view on strategies for both business and life. And so I love doing shows like the ones that we were doing today.

 

And let me be completely clear with you about why this show really hits home for me. About two weeks ago, I landed in Philadelphia from Denver for a weekend to visit my oldest son who plays lacrosse for the university of Delaware. And I was on my laptop. The whole entire time got out of the airport, got in the rental car, turned on clubhouse,

 

and I was really tired. You guys, I had just gotten to this point where I had been going, going, going, by the way, I thrive on going, going, going, but I turn on clubhouse and I was browsing through the rooms of what I should listen to. And there was a room that popped up regarding sleep and it really hit home for me because I knew that this is something that I do not do well in this area.

 

Now a little bit more behind the scenes. I don’t like sleeping. I love being awake. I do really well from 10:00 PM to 1:00 AM. You know, the world falls away, everything’s silent. And that’s when I really thrive as a creator, frankly. And so I would much rather be awake living life than be sleeping. And that’s the way I’ve been my whole entire life,

 

but it’s really taken a toll on me and let’s even go a little bit deeper in transparency behind the scenes. What I used to think when people talked about, Oh, you know, I hit quote unquote, that wall. These are the things that I thought, Oh, you’re going to love me. Or you are totally going to hate me and never listened to this podcast.

 

Again, here’s the honest truth. When I heard anybody say or tell their stories about how they got like super tired and hit a wall. These were the things that went through my head, keeping it real. I thought I am stronger than those people. I thought that will never happen to me. And I thought I am born to thrive in like this balls to the wall type of a life.

 

It’s always how I have been. I love living like this. These people just aren’t built like me. Okay. Talk about really, really judgmental. And that’s when things like hit us on the face because it is in the face because that’s exactly what happened to me in over the last couple of months, I have gotten completely exhausted. The second part of this and why this episode is so important to me personally right now is that I lost my father to dementia.

 

And I realized that the way my brain is functioning is not the same way. It was 10 to 12 years ago. And for whatever obvious reasons that is, you know, age, maybe being one of them, I’m not taking care of my brain. And it is one of my greatest assets. And so when I heard our guests today speak on this clubhouse room about sleep.

 

I knew that I personally needed for her to come in here and deliver some insane wisdom to me as a CEO, as a business owner. And I believe that there are some of you guys out there that need to hear this message and what she’s talking about as well. Now here’s the deal. If you’re like me, you haven’t seriously, no desire to listen to a podcast that discusses everything you already know that you aren’t doing right?

 

But this episode is different. Our guest today is going to dive into tracking your sleep and understanding technology behind sleep trackers. And she’s talking about simple steps, okay? Simple things that you can do. You know, we’re not going to come in here in this show saying you got to get sleep, but that’s not at all with this show is about,

 

which is why I personally appreciate this episode so much. So let me introduce you to who our guest expert is today. Molly McLaughlin is a creator of sleep as a skill, a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. She created this company from her own experience when she literally has had not slept well her entire life,

 

she had massive, poor sleep habits. And all of a sudden she found herself in for months. She dealt with insomnia in her background is in behavioral change. And so she went down this rabbit hole to figure out like, what is going on with these disturbances in my sleep. And she really went in a way that did not include sleep AIDS. And because of her experience,

 

now this company was born and she is an absolute expert at helping you know, how to really get the sleep that you need and understand sleep. And that’s what we’re talking about on today’s show. So at the end of this episode, you will know how your circadian rhythm affects your peak performance. You will know how to read the data from your wearable technology,

 

which was super cool because I wear sleep technology, but frankly, I really didn’t understand how to read the data. And so that is very cool. We’re talking about this on today’s show as well. And you’re going to walk away with some basic things you can do. First thing tomorrow morning to move towards more productive sleep in more healthy sleep. So here are the background notes,

 

everything we’re talking about, including a link to join the Sweetlife entrepreneurs club in clubhouse, where Molly and I are going to be going live. And she’s going to be chatting with you about your Entrepreneur sleep and peak performance questions can be found by visiting the show notes for this episode. There’s a lot of things in here and even more tools that Molly’s given you.

 

So if you want to know more about, we’re talking about Connect with Molly further, be part of this conversation and frankly learn right alongside me, visit Sweetlife co.com click on the podcast. And this is episode number 218. So let’s go ahead and dive in with Molly.<inaudible> All right. Hi, you guys. Welcome to another episode of the Sweetlife entrepreneur in business podcast.

 

I am so excited to be joined by my guest today. I’m actually found her on clubhouse. Many of you know, who’ve been listening that I am bingeing clubhouse and can’t get enough of it. And this is exactly why, because I get to dive into spaces that I never would have been able to before in find people like Molly. How do you say your last name off?

 

Yes. Perfect McLaughlin. Absolutely. Yes, I know. Is it phonetic? Is it not? Yes. And find people like Molly McLaughlin. I am so excited to welcome you here on this show. Can you introduce everybody to your area of expertise in super power? And just give us a little bit of background before we dive into what we’re talking about today.

 

Absolutely. Thank you so much for having me here. This has already been a pleasure. I can’t wait to get into more with you. I am the creator of a company called sleep is a skill that helps people optimize their sleep through a blend of technology, accountability, and behavioral change, and a little bit background on me and why I’m so obsessed with the topic of sleep and why it’s totally changed.

 

My life is that for so many years, I did everything not to do for your sleep. You know, every article you read what to do. I was doing the opposite in a lot of ways, but it really didn’t think it was much of a problem. I didn’t think much of it at all. Living in Manhattan as an entrepreneur, burning the candle at both ends stressed to the max.

 

And I just thought of my sleep as a lot of labels. I thought of it as I’m a night owl, I’m a short sleeper. I’m not the greatest sleeper. Oh, it must be in my jeans. That’s just how it is for me. And, and you know, a number of different things, but didn’t think of it as something that I would have much of a say of how to transform.

 

And I didn’t correlate when I was starting to get more and more sick at different things, you know, just getting run down anxious. I had guessed straight as I had shingles. I had a number of things that were just indicators, right. That you are stressed and things are not working. So, so yeah, and then it was not until I went through my own period of insomnia while traveling internationally.

 

So in different countries, you know, not speaking the same language and I cannot sleep. And it was really a lot of the entrepreneurship part of it that, you know, our businesses weren’t ready to be taken on the road yet. My fiance and I, and how it manifested was suddenly I can’t sleep. And the amount of anxiety that was happening during that period,

 

I went to the doctors in Croatia, got, you know, with Google translate and leave with their version of Ambien. And in that moment, kind of like, what is the game plan here am. I’m supposed to just take something like this for the rest of my life, that doesn’t align with my identity of who I think of myself and yet I’m desperate to sleep.

 

So what do I do? So what ended up happening was really just getting up under this area, going really down the rabbit hole of what it would take from a, what I learned to chronobiology and circadian rhythm perspective to transform my sleep. And then from that place, it really just snowballed into like podcasts, newsletters, courses, all of the things.

 

Okay. So you said so many things and we’re just going to kind of come together and pack it. But right now, I mean, your super power is helping high performers and entrepreneurs and small business owners have a healthy life and sleep. Yeah. That we all identify just like you said, I mean, I am you back in the past, right?

 

I definitely, I do not sleep as much. It goes in flows. I have an inconsistent sleep. You know, I have kids which brings a whole nother dynamic into that and I travel about five months a year. So with that being said, I think I have like a recipe for disaster relief disaster. And so I’m so excited to learn from you today.

 

And I know our listeners too, are going to be like, Oh yeah, that’s probably me. I’m like, so let’s start by just really unpacking this. So you said circadian rhythm. What is that for anybody that is not really aware of that term and what part of our bodies function in that capacity? How does that work? Yes. Perfect.

 

And I also want to say for what you’re sharing too, despite that being one of the lowest points at the time of my life was what it felt like, you know, just nothing is working. This is the worst thing is horrible. And yet I do now look back on it as being one of the best things that could have happened to me.

 

So if you are at any given spot in your journey around sleep, I think there really is so much to learn from it. It really, no pun intended woke me up and had me transform my life in ways that I don’t think I would have, unless it was at such a rock bottom place. So having said that, Well, just along the lines to thank you for saying that.

 

Cause I do feel like, I mean, I’m really transparent here with our listeners on the podcast. I mean, I do feel like, like I had hit a wall, I just turned 45 this week and I’ve always been able to push and push and push on a high performer, had tons of energy, always been able to do it. And it was just finally a couple of months ago as a first time in my whole entire life where I was so tired and I couldn’t push through,

 

I’ve still always been able to do that. I like, literally couldn’t think I literally couldn’t speak, like the words were coming out of my mouth incorrectly, but it was the first time ever where I feel like I hit that wall and I couldn’t keep pushing it forward. And so I knew at that point in time, and this was prior to Christmas that like,

 

I’m not healthy. I’m like, it doesn’t matter. I go to the gym every single day. All those things don’t matter. Like I knew that I was literally aging my brain and frankly, as with my father had dementia and these are all things that I’m starting to think about. And I’m saying, listen, I have really hit this wall and I need to sleep.

 

This is no longer something that, and I don’t want any of our listeners too. And this is the whole point of the show. Like, don’t get to the point that Molly did. Don’t you get to the point where I am, where I’m like stalking this woman on clubhouse. You guys help me. I have hit a wall. So we don’t want you to have to be to the point where I frankly am literally at this recording and where Molly was,

 

because how much more are you capable of being before you ever, ever get here and so on and so forth. So thank you for saying that. And that’s why I stopped you. Yeah, absolutely. It’s really important because I won, you know, I was reading nonstop, all these different things around how to improve my sleep and speaking with all these different experts and one thought leader in this area had made the point that when your sleep is not working,

 

there’s something that your body is really trying to tell you. And I’m not trying to say that in a loose, like esoteric way or anything, but I think that’s really important because how I was running my, this didn’t come out of a vacuum. This was from, you know, years of kind of a mismanagement of my time, my days my,

 

you know, keep pushing it to the next level. And, and so it occurred from a snowballing of that. And so what it really took was that to actually, for me to listen. So I don’t know the plus side while I at the time didn’t want to go through it. It actually was a blessing. And so I hope that there can be that message and that there is,

 

there are so many success stories on the other side of people being able to shift this area. So one, I acknowledge you for the sharing and the, the vulnerability there, because it’s so important. And to, you know, so then the, how, so what you said about the circadian rhythm, why this is important in this conversation is one just to kind of bring it back to the basics.

 

So no matter where you’re at and where your sleep journey is that we can always start to come back to one that this is a skill that, okay, so this is learnable. So let’s just let’s learn. So from the strategic rhythm perspective, one that exists on a spectrum was something that I didn’t understand. So the circadian rhythm is this 24 hour rhythm as human beings that we function within.

 

But that rhythm, the queuing system for that rhythm can either be on the spectrum of, from a strong side or weak side. And you might be falling somewhere in between that spectrum. Then I would make the argument that many of us are on the weaker side of that just as a modern society, how we’re, how we’re functioning and as diurnal creatures.

 

Yeah. This is all kind of coming from this concept around chronobiology the science of really time and how that impacts our biology as diurnal creatures. We are meant to be active during the day and at rest at night. And of course, in my example, I was doing the opposite, like, you know, upside down living. So we’re looking to,

 

how can we bring things back and align with those cue givers that will help our rhythms be strong? So we, you know, those people, those friends of ours that might go out, everyone goes out and out super late, but they still wake up at the exact same time, you know, early morning. And you’re like, how are they doing that?

 

That’s crazy. That’s actually what we’re looking to train for is that kind of specificity around just the automaticity of waking up routinely going to sleep routinely around the same times, but there’s tons of things we can do to get to there. Okay. Fascinating. And I know those people I’m married to one of those people that it doesn’t matter what time he goes to sleep.

 

It is like, this is what time he gets up every single day. Yeah. Okay. So talk to us about, you know, really why is this important for fully understanding for those higher achievers busy entrepreneurs? How does this fit into our, you know, whole life business strategy? Because to me, as a business strategist, the way I need to form it within my own brain is say,

 

this is part of my strategic business in life design. This is just as important is marketing and selling and other things. So it’s a very holistic approach to business and life. And so how for entrepreneurs and small business owners are really just high achievers who are listening to this, why is this so important? How does this really affect their everyday? And honestly their profit and their performance.

 

I mean, that’s what we’re really getting down to get to if that’s the driver great, that’s the driver, are you not making as much money as you could be because frankly you aren’t sleeping. Right. I’m sure that there’s some data and some correlation there. Absolutely. Well, so there’s so many places we can go with that, but I can just even say anecdotally that my fiance owns companies that help train poker players at the table that are high stakes,

 

lots of stress, and how to make those decisions, that their decisions in their thinking from a cognitive athlete perspective will impact, you know, possibly thousands and millions of dollars as a result. Right? So one of the first places that they begin is the sleep optimization perspective. And I work with tons of poker players in the management of that. And so I share that just because that’s a very tangible experience of at the table,

 

you can either walk away with lots of money or not. And so it’s kind of entrepreneurial in nature, but you apply that in the high stakes of your days of your, you know, business interactions with people and just that cognitive ability to show up consistently and reliably, like, you know, so in the example of myself for years, I, there wouldn’t be accountable illness around how I would be when I’d wake up in the morning.

 

It wouldn’t be like, Oh, okay. So for that next, really important client call or what have you, I will be bringing my a game. It wasn’t like that. It was like, I hope I get a good night’s sleep and you know that I can have that functionality. Right. Like, That’s me, I’m raising my hand. If you guys are watching the video,

 

it’s like, this is me. Yeah, for sure. Yes, exactly. Cause that, you know, and there’s tons of studies that will point to this. So whether it just error rates, if you’re sleep deprived and the amount of errors that you might make, if you’re taking scent, you know, test, or this is important for pilots,

 

you know, these would become life or death elements, but certainly from a productivity perspective, like you’re gonna have all your faculties available to you in those really times. So just to scale it back, I think of it as a couple of things. One, I think of it as super, super important for that productivity perspective. And also because I had so much of that mental health component in there with anxiety and stress and moodiness and crankiness and freak out,

 

then, then with that just, it provides for me just a really important space to be at a equilibrium with how I’m approaching the world around me and stress levels and anxiety levels. And we can get into some of the wearable indicators for that. So it’s not so esoteric. It really has some kind of quantified data behind it. Right. Okay. So yeah,

 

let’s go ahead and do that actually. Can you, I definitely want to talk about the wearables at the time of this recording. Probably if you’re listening to this six months or eight months from now, the wearable part will probably not be accurate enough today because the technology is evolving. And that’s what we’re kind of talking about behind the scenes, but let’s go ahead.

 

Can you start just by sharing a couple of steps for those of our listeners who listened, they’re like, okay, this is, I am April right now. I mean, just tell me like, what should I be doing to get on top of this, the process of bringing this into order. Yes. Great. Okay. So step number one.

 

What I actually say is despite the fact that a lot of what I’ll be talking about from the circadian rhythm kind of lifestyle perspective is that a lot of it’s kind of how to harken back to almost Hunter gatherer days and like, you know, aligning with sunrise and sunset. I’m not saying everyone needs to rise with the sun. I’m not making that at all,

 

but I’m saying that there’s a lot of things we can do to bring about that workability with those rhythms of nature, because that’s going to really result in higher sleep efficiency and quality of our sleep. And at the very same time, despite the fact that I’m saying that I’m also gonna promote the marriage of technologies. And so much of this technology is at the source of our kind of being off-kilter with the,

 

that relationship, ironically, then bringing in tech, I’ve found to really make a difference to game-ify this. So again, you know, down the road, you’re listening. What I would say is the first place to begin is a logging system of where your sleep is at right now is really, really eyeopening to people because often people say, I know I’m not sleeping well,

 

but then we try to get up under will. How much, how many hours are we sleeping? What times are we sleeping? How many wake ups, what’s your sleep onset look like? All of these sorts of things. And a lot of it is like, well, I don’t know some gray areas, a lot of question marks because it is it’s,

 

it’s such a hard area to track. So getting a proper or getting a sleep tracker of whatever at the time of listening to this is known to be one of the most effective on the market at the moment. Right. And follow them On Instagram or club ads. Cause I’m sure she’ll be up to date with this. So yes it is. She will.

 

I’m sure be talking about what is the most up-to-date thing when you are listening to this episode? Yes. I’m often fondly known as gadget girl by the end of the clubhouse. So we were talking about that was my name and not from a perspective that these are infallible, there’s still things you don’t want to just blindly listen to whatever stats are coming back.

 

You want to be aware of what they’re good at, what they’re not so good at, but either way, what they tend to be pretty solid at is are you asleep or are you awake? What time does that look like? But then also some health metrics that indicate the, your recovery that you attained throughout the course of the night. So all of those things will give us,

 

you know, kind of a window or insight into your sleep. So I say, start with that first place because, and years back, what it was, one of the first recommendation was keep a sleep diary, you know, write it out manually. And now you could do that, but also, you know, to begin to start tracking, it will be automated for you and often provide a way more insight that you might be surprised by some blind spots.

 

And along those lines, I have a question for you about one of those metrics with one of my slit trackers that I, that I had used in the past. And you mentioned it when, before we started recording this, which was heart rate variability, can you explain? I mean, I saw it on my sleep tracker. I, when I’m like Googling it online,

 

it was actually really hard for me to understand why that was so important. Can yes, it was a one Oh one on that. I’m so glad you said that. So this metric, this one metric you could devote into multiple podcasts, there’s actually entire podcasts that just talk about how to kind of understand this one metric and influence it. You’re not alone in the confusion of it better.

 

I’m like, why don’t I get it? So it, but it’s the reason why it’s I foresee one, it’s already ballooned in popularity around understanding this. And I foresee it being even more and more influential in our health. So the one, what is it? It’s heart rate variability HRV is basically the time interval in between your heartbeat and indicator of your recovery.

 

So if you can think of heart rate as kind of your load, that’s put on to you, you know, moment to moment, then HRV is reflective of how quickly can you recover from moment to moment? So it’s recovery of both mental elements of recovery, but also physical elements of recovery. And that physical can be about like the foods you’re eating the workouts,

 

you’re doing the air quality in your space, preexisting conditions that you might have going on. But then the mental component is really eye-opening to just how you’re relating to the world around you as entrepreneurs to, Oh my goodness. Like that can be really eyeopening. You get a lot of stuff on your plate and suddenly that that number will show that impact. And that can be a really cool way for those of us that might want to do that.

 

Push through, push through mindset. And I’m so one of those to start to respect the importance for recovery time and almost relating to our body, like an athlete would to build in that really next level of recovery so that you can take on all the things you gotta take off. Okay. Yeah. And I can see that I do understand a certain aspect and the correlation of that because when I used to train for fitness competitions and we used to do the heart rate training,

 

and when you know, between the things I was doing, like how fast would my heart recover between sets? And so is that kind of the same thing that we’re talking about here that’s happening in sleep that we’re measuring? Yes, exactly. So that’s why a lot of people are excited about particularly longitudinal nocturnal HRV. So there’s, you can measure, of course your HRV 24 seven and the nighttime HRV can be really eye-opening because that’s giving us an indication while there’s not presumably as much noise that’s happening because there’s a lot of noise on your measurement of your HRV during the day.

 

Cause you’re, you’re eating, you’re, you’re talking, you’re working out all these things. Whereas when you’re sleeping, presumably that’s largely recovery time and that is what HRV is all about. But so if you wake up and traditionally, this is very simplified because there’s way more nuances to this metric, but often the higher it is from your baseline, the more recovered you are and the more you see it kind of dipped down,

 

then that can often indicate that you are being more taxed, you’re stressed or you’re getting sick. So it’s actually really popular right now. That’s why it’s trending to with COVID that a lot of people are looking to this as indicators and days in advance of when you might even feel that you’re getting rundown, that that number is shifting. Then that can be a signal to really prioritize that recovery.

 

So those are just some of the ways that you can relate to it. But in the practical application, what I see with my clients is so all the clients are wearing wearables. They’ll see, Oh my God, my HRV is really dipping like significantly. So then they’ll prioritize recovery from whatever that looks like. So if they’re big time athletes, then they will adjust their training to really lower that.

 

And to take that off time, if they’re just entrepreneurs and they might kind of scale back some of their calls or what have you to really make a difference with that number and then get recovered in a way that can make a difference. The following day, That’s amazing. This is so much great information. Okay. So number one, log, make sure that we’re paying attention to what we’re doing.

 

Get a wearable let’s, you know, we’re not going to do with the archaic way of tracking when we go to sleep. I mean, there is just absolutely so much data out there that I’m hearing you say that it’s important for us to track know and be able to understand so that we can adjust things. So what else would you recommend for those people who are listening after they go through these first steps?

 

Like what type of common adjustments are typically? I know every single person is different, but are typically beneficial that you have seen with high performers and entrepreneurs. Yeah. So one asterisk that I would put for the wearables is just ensuring that you’re, we’re not getting like a no CBO effect by saying, Oh my God, I have so many friends that literally would come because I’m only getting 20 minutes of deep sleep,

 

30 minutes of REM or whatever. And so one just know that as of, at least this time, the recording, most of the hand and wrist wearables, they are said so much great information. I love what is available there. And the sleep stage classification in particular. So knowing is this deep is this Ram is this light, it’s not the best.

 

So to not get yourself all riled up around that part, instead focus on those basics that we talked about, what time did you go to sleep? What time did you wake up? And then some of those recovery metrics, so to stay in that zone. So that’s just my aspect around that. But then what I would say for, for all humans and particularly entrepreneurs is this concept of circadian rhythm.

 

Entrainment is really, really valuable to have a framework by which you set up your days so that you can strengthen that circadian rhythm. So you can be like your husband, right. And just kind of the goal is to be like your husband and to basically wake up around the same time off to go to bed at the same time, all of that comes from that.

 

So this is actually a term you can find in any kind of chronobiology textbook of understanding that you are in training your circadian rhythm, but that is from a number of what they call time givers that are external to you, that you are playing a role in from a behavioral perspective of getting so a couple of those that’ll just rattle off real quick. The top down most important one is light,

 

particularly sunlight. And the timing of that. So if you get nothing out of what I’m saying, then I would definitely say that first thing in the morning, how to train yourself to get even just a few minutes. I mean, ideal would be more, but a few minutes of sunlight outside. And unfortunately behind a window, doesn’t really count. It counts,

 

but takes much, much longer estimates with Jamie’s ICER out of Stanford, puts it at anywhere from 50 to a hundred times a longer to reset your master clock each morning, if you’re getting sunlight behind a window versus outside. So you want to just get yourself outside, but also expose particularly your eyes to that morning, sunlight, you know, you want it to be wherever you might be on the globe.

 

We’re aiming for that to be in the morning hours usually before like 10:00 AM of getting that morning light. And the reason for that is that behind your eyes is the super charismatic nucleus, which is your master clock that influences all your peripheral clocks as to what time it is. And why that’s important is then a whole cascade of kind of hormones and functionality happened based on what time the body perceives it to be.

 

And so we want it to be as consistent, those triggering systems as possible. So that’s that light in the morning and then dosing it throughout the day. But then you want as bright days as possible and as dim nights as possible. And when I say dim, it’s like post sunset, you want to be getting, I mean, really the, the actual recommendation is like candles,

 

but I know that’s not always so practical. So even like, I got like red lights over here. So, you know, you can, that can be another thing that you can bring in if you’re not willing to do the candles. But so we’re looking for very, very dim lighting that allow us to have our cake and eat it too. So versus like how things used to be sun would set.

 

We kind of go to sleep not long after for thousands of years now, we want to be able to still like, you know, do things, but we don’t want to impact our melatonin production. So that kind of red light candles or worst case scenario, incandescent lights that have more red in them, those can make a difference. So that getting that light right,

 

and then the next step would be temperature. So being mindful of really having this arc of your body temperature throughout the course of the day. So high temperature throughout the day movement activity, eating, you know, having engaging in lots of dynamic, cognitively demanding tasks, all those things during the day. But then in the evening, shifting over to fasting,

 

you know, relaxation, resting, connecting kind of calming everything down. So for entrepreneurs, what we do is create really like say layout of your day, where you have a set wake up time, he was set bedtime. And then from that place that had a Creek kind of two parts of your day, like a day mode and a night mode.

 

And then even just these little things like understanding like, Oh my God, when I have my food will influence the timing of when I fall asleep. And when I wake up and, or the amounts of wake-ups that I have throughout the night, things of this nature can be super, super empowering for people I learned so much. I never knew that about the sun in the morning.

 

Thank you so much. I’m like, literally I’m here taking notes. It’s just incredibly fascinating. And so the sun and the light, obviously all makes sense now that you explained that, but that would never be anything that would be, you know, just obviously common knowledge to those of us who aren’t experts like you. And so thank you so much for sharing that.

 

Okay. You have given us a ton of information. I have one last question that I’m curious about how you’re going to answer. Obviously I don’t know it, and that’s why I’m asking it. Is there a minimum amounts of sleep that general and I’m sure everybody’s different, but generally speaking that you believe people need to function in a healthy capacity. Oh yeah.

 

That’s the million dollar question. Everyone wants to know that one for sure. And you know, so some of the, the known recommendations are having us as it, a healthy adult, as it changes throughout the years, basically what age you are. But as a healthy adult than getting anywhere from seven to nine is the recommended amount that we’ll have thrown out.

 

There are other people that will speak to that you can, for some people might make sense to be in the, you know, six is range and what have you, based on their, the quality of that sleep. So I will say that it’s kind of split on that, that topic, but certainly what you can do is through the tracking element of things,

 

start to get up under that. The more we have some of these kind of top down, most important things addressed, then what often begins to emerge because, you know, sometimes you got to get past all of this sleep deprivation and built up time of variability, of sleeping all kinds of hours, and then not enough and ups and downs. So once we start having those structures often,

 

what emerges is more of your kind of set point for your sleep at the age that you’re at and at the health level and energy expenditure that you’re at each day. So you can have a clear understanding of that once everything else just kind of falls into order as well, is what I’m hearing you say. Okay, I lied. I have one, one more question.

 

Can you catch up on sleep? Mm, yeah. Good question. I know. Cause then it’s like that sleep debt topic was very popular for a number of years. So that is another one that is a bit of a point of contention, but there’s different schools of thought so well, if we go back to the conversation around dementia that you mentioned,

 

that’s a really big topic that’s come out of. This looks like a really strong correlation between sleep deprivation and neurodegenerative disorders. So whether it’s Parkinson’s, Alzheimer’s dementia, different things of that nature really linked because of the lack of proper cleaning. So glymphatic drainage was the coin, the term that was coined around this. So glymphatic drainage meaning versus lymphatic it’s glymphatic and glymphatic is the cleansing process of the brain each night during sleep,

 

during deep sleep in particular. And what it’s doing is it’s basically rinsing out with a janitorial process of your brain, of the buildup of waste products in the brain each night. And that’s what amyloid beta plaques are. Basically what’s left over. It’s a kind of calcification in the brain if we’re not having that proper amount. So the concern, so the reason I mentioned that is that we don’t see a lot of great ways to counteract that.

 

So say if you’ve been doing that for years and years, and there’s this buildup of this kind of a dirty brain, if you will, that buildup, and it’s very similar to brains that we see for late stage Alzheimer’s dementia or what have you. It looks a hand in hand and we don’t have a really strong way to then reverse that. So what I would say,

 

even from that perspective alone, is that we don’t want to rely on this kind of messy relationship to sleep where I’ll make up for it on the weekends, or what have you, because also if we just get back to the basics of what we know for great sleep, that the more we have that variability and the up and downs, one of the term for it is actually social jet lag.

 

And so social jet lag being this concept that, you know, Oh, around five days of the week, I’m really great with my sleep. I do pretty consistent, but then on the weekends, you know, I want to let loose and then you stay up late and it’s like three hours difference and, or more or whatever. And so with that,

 

then it’s, you’re having the experience that’s similar to, from a biological perspective, similar to jet lag. When you try to get yourself back on your normal schedule on Sunday night or Monday or whatever, but you didn’t go anywhere, but you’re still having that negative impact on your body. So the long and the short of it is it doesn’t seem to be a reliable method to build that sleep debt and kind of knock it out by having these long stretches of sleep.

 

Because then that also impacts cause quality sleep is a measurement of how your sleep was the night before the night before that. And they, before that. So it kind of all plays a role in there. So if you didn’t sleep so well, one night, often people will benefit from what’s known as kind of rebound sleep because you now, the body is really craving to get itself back on track and it will,

 

you know, kind of greedily get the sleep staging that it needs, but you can’t rely on that as a sustainable element because then that throws off your circadian rhythm. And now you’re getting tired at the same time. And it’s so frustrating. Right? All of that makes sense. Oh, thank you so much. I learned so much today. Thank you so much for being a guest on the show and we’re going to make sure everybody knows how to find you in the show notes,

 

but can you tell everybody who’s listening to this? Like, Oh my gosh, I need more of Molly. I need her help. I need her in my life. You know, what does that look like? How can people work with you more? Yeah. Well, number one, just thank you so much for having me. Thank you so much for your also just transparency and vulnerability about how you’re relating to your sleep.

 

And, you know, just gives us all hope in these different periods when we are struggling to hear, okay, I’m not alone. Cause you know, that’s really what I was dealing with with my sleep. So, and it’s takes courage to share that cause you could be like, Oh yeah, I’ve got my whole life together. And dah, dah,

 

dah. So, you know, I really, really admire that. So great work with that. And then yes, if you are struggling with your sleep, this is a real mission-based thing for me. so1@sleepasaskill.com, there’s lots of things that are available for free. We have a weekly newsletter, so I call it Molly’s Monday obsessions, cause I’m pretty obsessive about this topic.

 

And so all of these, you know, things that I’m obsessing about in the world of sleep and also kind of asleep experiments, lots of graphs and fun charts and whatever. And so that’s every Monday when you sign up for that, you also get a free downloadable PDF. That’s optimized bedroom, how to optimize your sleep environment comes right along. And then we also have a sleep assessment that you can take.

 

So whatever you’re dealing with with your sleep, then that will get you some kind of tailored advice around those areas. We have weekly podcasts with different sleep experts and you know, sleep tech and what have you. So all of that is available for free. And we put out a lot on social media and we’re really amping that up as well. And then if you are really struggling,

 

you need more than that. Then we do have courses and one-on-ones and different ways of working together as well. Wow. All right. Thank you so much, Molly. I’m definitely going there and I appreciate your time and your expertise and pouring into me and our whole entrepreneur community. And I am sure that this is going to be an important topic. It has been,

 

but really, as you said, moving forward. So we just really appreciate your expertise and, and being here with us today and it was such a pleasure to get to meet you same here. Thank you so much. You are welcome. Thank you.<inaudible> What a great show. Thank you so much for learning alongside me and hanging out. Most likely you knew a lot about this information.

 

Probably a lot more than I did, but it’s just such a pleasure to, to learn. And I took a million notes if you’d like to join Molly and me in a clubhouse room where we are talking all about sleep, wearable technology and all these things so that you can function at your peak performance as an entrepreneur, whatever that looks like for you go to sweet life,

 

community dot and There you can join by link our clubhouse club. You still need to join separately on clubhouse if you’re not a member, but you’re going to get an email with reminders and, and an invitation to this room with a direct link to this room. So again, you can go to sweet life, community.com to join our Sweetlife entrepreneurs club on clubhouse to talk to Molly live about this.

 

And of course, all of the show notes can be found by visiting Sweetlife co.com click on the podcast. And this is episode number 218. Have a great day. And I’ll talk to you guys soon.