Ep 34 | Exhausted isn't normal: Why you can't switch off, and the surprising fix

We’ve all been told that sleep is important. But if you’ve ever crawled into bed exhausted, only to lie awake with your mind racing, you’ll know it’s not that simple.

In this episode, we’re talking about the science and soul of sleep, and why “tired but wired” has become the modern default. I’m joined by holistic sleep scientist Dr. Sabine Christelli, who blends neuroscience, breathwork, and ancient wisdom to help people finally rest deeply and wake up restored.

We explore why so many smart, capable women struggle to switch off at night, the surprising habits that might be sabotaging your rest, and how small, practical changes can reset more than just your sleep cycle.

This isn’t about chasing perfection or adding another task to your to-do list. It’s about reclaiming the kind of rest that makes everything in life feel lighter.

What you’ll hear:

✅ Why exhaustion has become normalised, and why it shouldn’t be
✅ The hidden connection between stress, overthinking, and poor sleep
✅ Micro-habits that can transform your nights (without overhauling your life)
✅ How to reframe sleep as a powerful tool for clarity, resilience, and joy
✅ A refreshing take on the “9 Pillars of Sleep” and which one to start with today

Whether you’re waking up foggy, struggling to switch off, or just curious about how to feel more human again, this episode will give you practical, science-backed ways to rest well and live well.

Timestamps:

00:00 – Why “tired but wired” is the modern default
04:00 – Sabine’s journey from immunology labs to holistic sleep science
09:00 – The real cost of running on empty
14:30 – The 9 Pillars of Sleep explained (and which one matters most)
20:15 – Small, science-backed shifts you can start tonight
27:00 – The role of stress and overthinking in sleepless nights
34:20 – Why sleep is a bridge between science and spirit
40:00 – What changes when you reclaim deep, restorative rest

Links and resources

Book a Connection Call with Rebekah to find out how private coaching can help you
https://bit.ly/connect-with-moonbeam 

Connect with Us
https://moonbeammonday.com.au 
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https://www.facebook.com/moonbeammonday 
https://www.linkedin.com/in/rebekah-king00/ 
http://www.youtube.com/@moonbeammondaytrainingcoac4696 

Find Sabine Christelli online
Website – https://sabinechristelli.com/ 
Instagram – https://www.instagram.com/sabine.christelli/ 
Facebook – https://www.facebook.com/sabine.christelli 
For 20% off Sabine's course, 'The 9 Pillars To Your Best Sleep', visit https://sabinechristelli.cohere.live/contribution-view/67ef1336cccf0d306ec8fd41/p_b5421/about 

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Transcript – Ep 34 – Why you can’t switch off… The sleep fix you’ve been missing.

00:00:02 Rebekah

Hello and welcome back to The Brain Changers, the podcast where we explore what it really takes to change your life from the inside out by rewiring your thoughts, beliefs and behaviours. Now today I'm joined by someone who brings together science spirit and a whole lot of wisdom.

00:00:23 Rebekah

When it comes to sleep and well being Doctor Sabine Cristelli began her career as a molecular immunologist in Germany, researching so-called junk DNA. I'm gonna probably ask you more about that.

00:00:37 Rebekah

But her curiosity and compassion didn't stop there. Over the years, she's woven together science, sleep, medicine.

00:00:46 Rebekah

Breath work, yoga, NLP, hypnosis and probably more into a truly holistic approach to health.

00:00:54 Rebekah

She now calls herself a holistic sleep scientist, and for good reason. Her PhD research explores sleep at the deepest level, and she combines that with practical tools that help people move from burnout and brain fog into clarity, energy and ease. Now, Sabine.

00:01:14 Rebekah

The leaves sleep isn't just about closing your eyes.

00:01:18 Rebekah

It's a bridge between science and spirit, and when we cross it well, everything else in life becomes lighter, which just sounds wonderful. Savannah's worked with everyone from high performing athletes to busy professionals and her nine pillars of sleep are helping people all over the world reclaim their rest.

00:01:38 Rebekah

Their resilience and their joy. Sabine, I'm so delighted to have you with us here today. Thank you so much for joining.

00:01:45 Sabine

Me. Thank you for having me and allowing me to talk about my passion. I really appreciate it a lot.

00:01:51 Rebekah

You're welcome. I'm excited about this as I was just saying to you before we.

00:01:56 Rebekah

Started I wanted to kind of let people know why it was that I felt it was so important that we have you on the Brain Changes podcast. You've had so many incredible experiences. You've got so much behind you just having a read on your website. But one of the reasons I really wanted to invite you here today was because a lot of the.

00:02:16 Rebekah

People that I work with, sleep is something that comes up right at the beginning of our our coaching. I coach, you know, mums, dads, professionals, people in corporate people with their own businesses, all sorts of people and.

00:02:34 Rebekah

A lot of them are world class themselves to begin with, as over thinkers, they're struggling with anxiety. They really struggle to shut their minds down at night and get restful sleep. You know, even myself. I know when I've got lots going on and I'm perhaps feeling a little bit stressed. My sleep is disrupted. And so I thought well.

00:02:55 Rebekah

Let's get you on here and have a chat about what is actually going on, and perhaps some of the tools that you can share with us today on how to improve our sleep and the difference it's going to make.

00:03:07 Sabine

I would love to do all that and I.

00:03:09 Sabine

Really appreciate, I just need to say.

00:03:11 Sabine

From the start that.

00:03:13 Sabine

Yes, I have researched a lot and studied a lot, but I never actually got to be a doctor so to speak, table, right. And what happened is that before I decided to continue with the research, I actually decided I want to work and give my services to human beings rather than be in the corridors at university.

00:03:19 Sabine

That's just.

00:03:20 Rebekah

Uh-huh.

00:03:33 Sabine

Keeping on studying and spending all my life, it's very draining after a while and because I love helping people and I got out there, it my heart is in it. That's the whole reason I got my degrees. The whole reason I studied anything.

00:03:46 Sabine

Why are humans suffering? How can we help? What can we, you know, teach each other so that we can thrive and really enjoy life? So I actually decided not to complete that and instead take the knowledge just before the ending of it and bring it out into the world rather than hide it at university. So just thought I would mention that small.

00:04:05

Yet.

00:04:05 Rebekah

Thank you for the clarification.

00:04:07 Rebekah

And I I love that it's.

00:04:09 Rebekah

I remember actually going through to get my qualifications for coaching and what have you and there were some people in there that were.

00:04:17 Rebekah

So.

00:04:19 Rebekah

Fixated on the qualifications that they would get and what if somebody asks me what what my polls are and I sort of got to the point, you know.

00:04:29 Rebekah

I'm proud of the qualifications that I have.

00:04:32 Rebekah

But.

00:04:33 Rebekah

It doesn't determine whether I can help someone or not. A lot of what I help people with in terms of coaching is the experience that I've had with, you know, in the 30 years or perhaps 25 years of work that came before that. So, yeah, I I admire you for making that decision and just putting yourself out there in the world.

00:04:53 Rebekah

Help people. It's been perhaps just catch us up on how you ended up where you are now and being this holistic sleep.

00:05:01

OK.

00:05:02 Sabine

Yes. OK. So it's been a long journey. I am. I've been around.

00:05:07 Sabine

For a while.

00:05:08 Sabine

In a sense, like I said just now, what happened is I did my my, my high school and it was what am I gonna do with my life now? What am I going to study? And really my passion was breast cancer and cancer overall. I could just see so many people had it.

00:05:23 Sabine

So in a nutshell, I went and did a science degree and I wanted to understand the immunology, the biochemistry, how the organs function, and once I finished that and did my honour.

00:05:33 Sabine

Degree I realised that I barely scraped the surface and there's all the other aspects like nutrition and mindset and lifestyle and relationships and of course so much more that I now can articulate. So I had to continue and study all those things in the form of you know, holistic therapy.

00:05:53 Sabine

Neurolinguistic programming your passion. We're all programmed. And how we use it and how we get into it, how we self hypnotise and at one point I was giving talks on how to breathe, cause I'm a yoga teacher. Can help cooperations with productivity, how it can help you to to be more effective and function.

00:06:12 Sabine

And the place where I gave that seminar on happened to be a university where they were also studying sleep. Being curious as I am, I said, wow, have you studied how breathing affects, you know, sleep? And I said, yeah, sort of. But not really. But why don't we have a chat? So Long story short.

00:06:32 Sabine

I had a chat and talked to professor and it took a year to get that all sorted. Everything so slow. Sometimes when I started. Yeah that PhD and when delve super Deep did the research, went into all aspects because as a PhD student you actually have to understand the entire field.

00:06:52 Sabine

And then justified that small project which was breathing and sleep, which was my my theme. So I came to be that. And of course I have been a mum and I am a mum. I know what sleep deprivation is like. I have got a father who had sleep deprivation and has Alzheimer's and is in a nursing home. I have seen how people change when they don't get enough sleep.

00:07:15 Sabine

And how they ignore it thinking?

00:07:17 Sabine

You know a a big, stimulating drink in the morning or a wine at night will help you to unwind and how society. Since COVID really has really speed up their lack of ability to sleep through anxiety and and and scrolling and and all those other habits. So I feel I'm in the right position to actually combine.

00:07:37 Sabine

Holy.

00:07:38 Sabine

Basically, everything that contributes to healthy sleep, which includes what you do, which is the NLP, the hypnosis and of the functions in the brain and nervous system. So that's why I am here.

00:07:50 Rebekah

Ohh. Wonderful. Yeah, what a journey you've had and that that's exactly. And I love what you're just saying there. And I guess this goes to.

00:07:58 Rebekah

You know, you talk about being a holistic sleep scientist because.

00:08:02 Rebekah

It's.

00:08:03 Rebekah

Being well, living well is not just about one thing. Yes, there's certain pillars. We all know that good nutrition is important. We know that moving our body is important. We know that sleep is important. We know that good mindset is important. But.

00:08:19 Rebekah

You can't sort of look at three of them and go, oh, well, I'm ticking 3 out of four, so I'm OK. I mean, you might be doing.

00:08:25 Rebekah

OK.

00:08:26 Rebekah

But what? What is OK and what is exceptional that that waking up exhausted in the morning I think is very, very common for a lot of people.

00:08:34 Rebekah

I I am very familiar with that, not so much now in my what I probably call my previous life and honestly still guilty of the stimulating dream. When you said that my ears pricked up because I feel like I'm one of those people that I get pretty good sleep my knee nutrition.

00:08:54 Rebekah

It is good.

00:08:55 Rebekah

I I move my body, but I need that stimulating drink in the morning. What's going on? When we feel that we need that?

00:09:02 Rebekah

The thing.

00:09:03 Sabine

What's going on depends on each person, but in general it means that maybe the sleep was not as deep as you thought it was, so a lot of people think that, well, I I went to sleep at 11 and I woke up at 7:00. And yeah, I'm feeling reasonably good. And then there's this lethargy, maybe after breakfast.

00:09:22 Sabine

Or when you want to have more energy. So a couple of things, it could be or maybe more than that, but one is your actual sleep quality. The quantity might have been enough, but the depth of.

00:09:32 Sabine

Your sleep was not as deep as it could be because you went to bed with overstimulation through perhaps that coffee or the green tea in my case, or perhaps looking at an email a little bit later than maybe was a good idea. Or your bank account, or. Or having a chat with someone who's a little bit stressful and it kind of retriggers.

00:09:53 Sabine

The nervous system so that when it's excited and there's more cortisol release biologically, we don't go so deep after that. It's just how it is. So that's mainly what it is. The other thing can be of course that.

00:10:07 Sabine

You are not getting the right nutrients or you have a different peak of activity. Maybe you're more productive in the afternoon. Some people are more productive in the morning. That's the different chronotype. So it could be that as well. Maybe you need morning sunlight. Some people get up and don't get that, and that really wakes you up and gets you into the day.

00:10:28 Sabine

Activates your circadian so, and it could also be for some people. They do eat a really sweet and and not that you would, but you know wheat, pigs with sugar on top would really cause a slump and it's not energising.

00:10:41 Sabine

So things like that can also contribute. There's so many little things, but does any of that kind of ring any bells or so?

00:10:51 Rebekah

Yeah. Yeah. Well, it it's certainly for me, there's there's lots of different things that go. OK, you know, you could try that or could try changing that, you know, the morning sunshine, that type of thing.

00:11:02 Rebekah

So I guess what I'm hearing here is there is no one size fits all.

00:11:05 Rebekah

When it comes.

00:11:05 Rebekah

To sleep. Anything, really. But even with sleep, there are certainly things that we can all try, but to get things.

00:11:17 Rebekah

Just right for us, we need to tweak little things and I think that's what we talk about here at the brain changes. Not everybody is looking for a massive life transformation. You know, a lot of things are good in our life, but we're looking for those little tweaks, those little one percenters that are going to make a big difference.

00:11:37

At.

00:11:38 Rebekah

You talked about that spike in.

00:11:41 Rebekah

Cortisol in the evening if we've had a perhaps a conversation with a friend who's a bit stressed or we've read that email or looked at our bank account. All of those things. And I know you're a breath work facilitator and this is something I talk a lot with my talk about a lot with my clients. How can breathing even a simple breathwork exercise before bed?

00:12:03

It.

00:12:03 Sabine

Really help us. Huge, huge, huge. That's one of the best tools you have for free available. So having taught Kundalini for 5th Kundalini yoga for nearly 15 years, the key is the breath. The key is your ability to navigate your nervous system and calm it down but also activate it when you want to.

00:12:23 Sabine

So right now, even while you're listening to this podcast.

00:12:27 Sabine

First of all, you will calm your nervous system if you breathe lower into the body, it's very stress stress response, like when you're in the upper body. So maybe placing your hands on your belly and feeling that as you inhale through the nose that your belly expands is a big reset. So inhale. Let your belly expand through the nose. Exhale through the nose.

00:12:47 Sabine

Draw the belly back towards the spine and take as long as you can. If you can take another few seconds and hold the breath out and then inhale for count of five.

00:12:57 Sabine

12345 keep it in the belly. Hold it shortly, except for count of seven. One slow 234567. Inhale 123.

00:13:17 Sabine

4 Hold it briefly. Stay soft in your body and excel 123-4567 so the longer exhale will activate the relaxation response, healing and repair.

00:13:34 Sabine

And if you are having a longer inhale than the exhale, that kind of stress breathing, you will activate the other side which is preparing you to deal with problems like running away from a bull or a tiger or whatever the metaphor could be, which could be the email or the conversation, or maybe watching the news.

00:13:54 Sabine

Or even being exposed to too much bright light so that breath work right now, exhaling longer than the inhale.

00:14:02 Sabine

And allowing yourself to feel the belly is very grounding for the nervous system, and it will have an instant effect. It can be a reset at lunchtime in the morning and before bed or in the shower. Whatever you do, no excuses. We can do this.

00:14:17 Rebekah

Exactly. No excuses. And you know, I just did those few breaths while you were counting. And thank you.

00:14:22 Rebekah

Notice even for those actually watching this as a video as opposed to what listening to the podcast, I could see your body moving just with the breath there. And I I was following it along myself and even just with those few, I have felt my.

00:14:36 Rebekah

Self calm.

00:14:38 Sabine

Straight off.

00:14:38

Because I.

00:14:39 Rebekah

I get excited when I interview people with, you know, for the podcast, but even that I just noticed that I am calmer than when we first dialled in. So like you say, there's no excuses that took 30 seconds. Maybe if that, you know, wasn't even in a quiet space.

00:14:58 Rebekah

You don't have to be alone. You don't have to be in a.

00:15:02 Rebekah

You know, a yogic pose or anything like that. Like you say, you could even do it in the shower. You can calm your breathing down while you're driving in the car. If you're finding yourself getting really worked up with.

00:15:13 Sabine

Traffic. You're in the dishes. Anything you do anything and you will actually have a higher intelligence. And I like to highlight that to people that are very intelligent.

00:15:23 Sabine

And intellectual as you actually tap into a higher intelligence, that's much more create.

00:15:28 Sabine

Give an open minded to spontaneous innovations and solutions that you can't see when you are breathing shallow literally because you are when you're breathing shallow looking for problems. The body is designed in the fight or flight to do a scan for issues and wildlife is difficult and you're gonna get trapped in that.

00:15:48 Sabine

Versus if you're an entrepreneur or a mother that has to deal with lots of things, or a father anything like that in life. If you breathe slow.

00:15:57 Sabine

Your ego self might say ohh I'm gonna slow down and go to sleep if you could. But you're not going to. You're actually gonna feel grounded, safe. And the higher intelligence inside you will be activated. So keep that in mind. Great stuff.

00:16:12 Rebekah

So many things to learn about this. I'm I'm absolutely fascinated by.

00:16:17 Rebekah

What the breath can do for us and like you said at the very beginning, it is.

00:16:20 Rebekah

Free. We can do this anywhere, anytime. Of course. We're focusing on sleep today and this is this is one of those surefire things and I.

00:16:31 Rebekah

Know this from from.

00:16:32 Rebekah

Personal experience as well. If you are finding it difficult to go to sleep to have that restful sleep to even feel good when you wake up the next morning.

00:16:43 Rebekah

And this is one of the first things that you can do that's easy to do. It's free. It doesn't take a lot of time. It's been I I know that in a a previous podcast you've done, you shared that around 45%. I think of it is 45% of people globally.

00:17:00 Rebekah

Are experiencing sleep disturbances due to stress and overthinking. So why do you think this is? Why is this happening? Has it always been a thing or like you said, is this more because of what's been happening in the world the last few years?

00:17:16 Sabine

It's a combination. I feel that the more we research it, the more we get.

00:17:20 Sabine

Facts that perhaps people weren't looking at. I feel that humans always had reasons to be stressed.

00:17:26 Sabine

Yes, but these days, because of the Internet and the artificial lighting and longer working hours and of course globally, there seems to be higher levels of stress. All you have to do is switch on the news and you.

00:17:40 Sabine

Probably won't sleep.

00:17:43 Sabine

I feel like life has changed for people and I feel the pandemic had an effect. Definitely there was a real change in people during and afterwards, and of course the innovation of artificial intelligence which is accelerating.

00:17:56 Sabine

That all gets us into a mindset that is very dopamine heat oriented. It's very much being on a screen and it's not natural. We're disturbing our circadian rhythms and we've got more information than we are designed to cope with. So it's we have to literally counter that by using the breath.

00:18:16 Sabine

By journaling, by being aware that we have to, I guess, have those boundaries, which is part of.

00:18:23 Sabine

One of my pillars we need to have conscious boundaries on how much we're actually loading up into our brain, so to speak or into our worry system or trying to survive system. Otherwise we are just going to be totally stressed and not sleep. And of course, as you know and you're probably going to get into it.

00:18:43 Sabine

The side effects on our not just mental health, but biological health are not.

00:18:48 Sabine

Good. Sorry, but there are solutions so I'm also going to say that straight away.

00:18:48

No.

00:18:51 Rebekah

Yes.

00:18:52 Rebekah

Yes, exactly. Of course, I think everything we talk about here, this and this is This is why we do the work that we do right is because we know there are solutions. We're not here to say that we're going to get ever get to a point where there's nothing bad is ever going to happen or we're never going to feel stressed or we're never going to feel sad.

00:19:12 Rebekah

We're not saying that we're simply saying there is a different way to live. There is a different way.

00:19:18 Rebekah

To find your way through those particular situations, we don't have to fall in a heap or get stuck in a hole or get to the point because this is what I see happens and I know this is what happened to me, Sabine. But I I hit the proverbial rock bottom and it's a lot harder to climb.

00:19:39 Rebekah

Out of that space, when you're so far at the bottom, it's like, why do we wait until we hit that?

00:19:46 Rebekah

What? What? How can we actually encourage ourselves and other people to say, look, I I'm, I'm probably doing OK, but I'd like to do better. I'm not gonna wait until I hit that proverbial rock bottom. You know, you hear a lot of people.

00:20:04 Rebekah

Say I'll sleep when I'm dead.

00:20:06 Sabine

Yeah. Yeah. Wow. No.

00:20:06 Rebekah

A lot of people are saying it in.

00:20:08 Rebekah

Jest and they're.

00:20:09 Rebekah

Like, oh, there's so many exciting things.

00:20:10 Rebekah

To do but.

00:20:11 Rebekah

Why is that saying?

00:20:14 Rebekah

A bit of.

00:20:14 Rebekah

A problem?

00:20:14 Sabine

All off the charts, number one, if you're sleep deprived. Whatever you're trying to enjoy, you're not gonna enjoy it to the actual depth. You're gonna be rushing like I've seen people that come to retreat.

00:20:26 Sabine

I've worked there.

00:20:28 Sabine

And they find that they need 2 weeks to unwind because they are still recovering from lack of sleep.

00:20:34 Sabine

And they're still planning, and they actually can't sit and enjoy what they're wanting to enjoy. So number one in that saying, it's not true if you don't sleep, you don't know how to stop and smell the roses and see the beautiful sunset and just be present to the moment.

00:20:49 Sabine

Which is an everyday gift, not just for when.

00:20:52 Sabine

You go on.

00:20:52 Sabine

Holiday. But yes, one of the reasons is and you would always talk about this, I'm sure as well is because somehow people think they're gonna get away with it. And unless stress hits, they don't take the time to reflect and go. Hang on. What is my trajectory? Where am I actually heading here? Because you need to actually wind down to.

00:21:11 Sabine

To assess where our life is heading, and that's where the journaling comes in a reflection.

00:21:16 Sabine

On where am I heading and is this getting better or am I actually just keeping up a similar pattern and is this perhaps what my parents did very often? It's what our parents did as well, or an important person that was bringing us up, and then it's really about awareness and self reflection and unless people do that the most stressed people.

00:21:37 Sabine

Are the less likely they're gonna do that, and that's where I've noticed my suggestion is always these are small things that you can do, like having a shower before bed, breathing for two.

00:21:49 Sabine

Try it and give yourself the gift, because the biology responds and it's designed to need that so it can go into healing and repair. So I have to keep telling people I've learned over time it needs to be quick and effective and easy and I can explain the science and the biology and the gold mine that is linked with that.

00:22:10 Sabine

And then afterwards people go. OK, OK, OK. And look, sometimes you need to scare people and say, like my mom, my beautiful, cute mom.

00:22:18 Sabine

She's just ignored her health for a while and got away with a lot, but now she's watching my dad in the nursing home and somehow she has this illusion that she's not heading in that direction and I sometimes highlight mum, you could only have one fall.

00:22:34 Sabine

You can with your with your lack of sleep, you you might not make the right decision some when something happens. She's already nearly 80, you know, and so it's very easy to end up in hospital. And then for other things to start happening and all of a sudden you're there if you get your sunlight and your sleep and then do a bit of work on your feet to get your balance back.

00:22:54 Sabine

You can have another 20 years versus if you ignore that anyway. So sometimes I have to mention that. And then she goes. I'm getting my morning sunlight because I don't wanna end up in that nursing home. I don't wanna get Alzheimer's. I don't wanna have a horrible ageing process. So sometimes people need to hear that. Unfortunately to go. OK.

00:23:14 Rebekah

I'm doing it, yeah.

00:23:16 Rebekah

Look, I think we all need a reminder sometimes, don't we, even those of us who do this for a living, we we've gotta have a reminder that to to do the things I absolutely agree. And I I love that you gave that example.

00:23:28 Rebekah

That your mum you know you said before in terms of breathing before bed, there's no excuses. It's free, it's easy. Age is not an excuse either, is it? We can start this anytime at any age to make an impact on however many years it is that we have left. And perhaps it could even.

00:23:49 Rebekah

It could prolong our life, but we're talking more about quality.

00:23:53 Rebekah

As well, the quality of our of our life could be improved or will be improved.

00:23:59 Sabine

100% being present to what the beauty is around you or making the right decisions about your health and and so many things that are linked with that. It is really about the quality of life, not so much the quantity, the quantity and quality can go together.

00:24:14 Sabine

But it is impactful and really you know, I love to remind people, you know, your body repairs itself every seven years.

00:24:22 Sabine

You practise something. Your body is highly responsive. Don't listen to any of the people that say, oh, you're too old. It's simply not.

00:24:29 Sabine

True, there are.

00:24:30 Sabine

Many that have transformed their life significantly and started the whole new chapter.

00:24:34 Rebekah

Yes, exactly. Actually that leads me to a question to being talking about introducing some of these little things and I'd love to.

00:24:43 Rebekah

Understand some more of these ideas from you. But how long do we need to do one of these things like start breathing for two minutes before bed, or have that shower before bed or whatever the other wonderful ideas you're gonna give us are before we start noticing a difference.

00:25:02 Sabine

I know this will sound insane, I know, but within a day people I have worked with, people that have said, now that I've seen you, I actually felt like I could handle sleep. I didn't feel so out of control. I felt that the benefit would be great. I could surrender to it. I did 3 micro habits so that could be the shower magnesium spray.

00:25:23 Sabine

A bit of breathing and just knowing it's possible, they said. I've had the best sleep in the last 10 years, I hear and I never expected it to be. I thought maybe after a few days, literally the next morning, a lot of people, some people might take longer. I'm not.

00:25:36 Sabine

Saying like that. That's for everyone.

00:25:38 Sabine

But just the empowerment to know you can is actually massive for people, and then the effect of having deeper sleep your body straight away feels better, like more energetic, maybe more mental clarity. The body really is amazing. It's a total miracle of how much we can get away with doing crazy things to it and and harming it on some level.

00:26:00 Sabine

And then how much it responds when you actually give it that nervous system regulation? Again, that's all it needs. So really quickly really quickly.

00:26:08 Rebekah

What?

00:26:10 Rebekah

It's pretty impressive, isn't it? It it can be instantaneous and I totally.

00:26:14 Rebekah

Totally resonate with that. Even just making the decision that you're going to do something different, it takes this weight off, it brings this relief. I even had this with somebody that I had a a discovery call with a little while ago and before she'd even made the decision to yes.

00:26:33 Rebekah

I'm I wanna be coached by you. She already felt better that because we make that decision. It's like our body. Just.

00:26:38

MHM.

00:26:42 Rebekah

Goes.

00:26:44 Rebekah

Thank goodness there's help on the.

00:26:45 Sabine

Way, yes, future then we realise, master, if that is really what I want your audience to hear, just making the decision and taking the smallest step will take off so much weight and tension in your jaw, in your face, in your mind and a sense of hopelessness away from you that in itself.

00:26:47 Sabine

That is.

00:26:49

Yes.

00:27:04 Sabine

That's your body taking a big breath and a huge relief in in in all the organs in your digestion, in your breathing, in your mental.

00:27:13 Sabine

We are just amazing.

00:27:14 Rebekah

Yes. And our body is very forgiving, but let's give it a little bit of a helping hand along the way. So with that in mind, can you talk us through a couple of other of these little micro habits and what they are, why they're important and the difference we can expect to see and feel?

00:27:14

Wait.

00:27:32 Sabine

From them? Well, one of the things that you just inspired me to say was that it's really good to connect with what gave you joy when you were younger because.

00:27:42 Sabine

Everyone's going to be different. Some people will want to do art at night or play, you know, put the candles on and and play Scrabble and it's relaxing for them. For someone else. It's not. So finding out what gives you joy and perhaps things you've let go of from when you grow up as a child or a teenager to now being an adult.

00:28:02 Sabine

And I'm just going to be serious. You know, that kind of strange paradigm that will really help. So anyones listening right on the things that made you feel great. I've met people that.

00:28:12 Sabine

For example, started fishing again when I was talking with them. They said I totally am fishing. To me is a meditation, he said. And I'm going to make an effort to go once a week or so because I've totally ignored that and I haven't realised that my lack of sleep can be fixed just by having a regular time to myself to go fishing. So.

00:28:32 Sabine

Micro habits will be I can give you a smorgasbord, but the easiest one will be having a bath at night or a shower.

00:28:40 Sabine

Seeing magnesium because it will relax your nervous system and we are all magnesium depleted due to stress and that's gonna calm everything and really accelerate your ability to feel tired and sleep well for some people it can be singing using your voice and reducing vagal stress so that the vagus tone.

00:29:00 Sabine

You relax. You could go ohh.

00:29:03 Sabine

Or just humming umm and feeling the relaxation.

00:29:09 Sabine

For some people, it can be a good morning routine so that you get up the same time in the morning. Try to get your sunlight. For some people, that's life changing it sets your circadian rhythm and in the night you have a proper sleep drive and honouring that will be important. Going to bed at a similar time within half an hour or so because your programmed exactly like your laptop.

00:29:29 Sabine

In your phone, if you give yourself that same pattern, your body will respond within three to four days.

00:29:35 Sabine

And will yawn at the same time. Mine is at 9:00 cause at 9:30 I'm meant to be in my bed and I'm usually sleep around 9:45, ten on average, and I wake up refreshed around 7:00. So another important one that people don't realise and I didn't realise it is.

00:29:53 Sabine

Oh, I'll just have a sleeping. I feel so delicious, and yes, it feels delicious, but often you feel really sapped for the rest of the.

00:30:03 Sabine

And your circadian rhythm is out of whack, and that can take a week to reset for some people. Yeah, essentially for the whole pattern of your sleep cycles. So what other habits?

00:30:15 Sabine

You cooled. Make sure dinner is further away from your sleep time. That's a really healthy habit. You could make a curfew with alcohol and try to have it much earlier. If you're gonna have it in the day. So it is processed. I always suggest try to have it on a Saturday lunch time or Sunday and try not to have alcohol.

00:30:34 Sabine

During the week because it suppresses your sleep quality.

00:30:38 Sabine

Powerfully, especially for women and also men, yes, but women in particular, even a glass of wine, especially post menopausal women, 40s, fifties, 60s, they always got 100%. They don't have to even do the research. Everyone is affected and the moment they change that sleep is much deeper.

00:30:57 Sabine

And of course, she wakes up feeling more beautiful and radiant, and that in itself is a gift. So yeah, changing the lighting at night is a new habit. Notice.

00:31:03

Yes.

00:31:08 Sabine

If two hours before bed, you can have candle light ambience, which is what we're programmed to neurologically observe and relax with. So keeping your lights very dim, having maybe light bulbs that are orange or red, dimming in the kitchen and in your bathroom especially.

00:31:28 Sabine

A lot of people brush their teeth under very bright.

00:31:31 Sabine

Conditions re stimulating themselves just before bedtime.

00:31:35 Rebekah

So you can do all of these beautiful things and then walk into your bedroom, your bathroom, to brush your teeth. And like Bing, you're awake again.

00:31:43 Sabine

At the cortisol release cause the light is in perceived through the top of your head, through your eyes, through the skin, it perceives all light and you will wonder why, unless you're completely exhausted, why you feel another burst off again went to bed. I was really tired. Why am I lying here like this? It's a deep frustration for a few for quite a few people.

00:32:03 Rebekah

Yeah, that there's.

00:32:05 Rebekah

So many things in there and I'm I'm having so many little light bulb moments in here. I absolutely love this Sabine.

00:32:11 Rebekah

The the this one that you talked about in terms of having that sleep in, you know sometimes well for most people, I guess it will be on the weekends obviously for some people who perhaps work for themselves, you know like we do, we might be tempted to do it through the week. I remember reading about that a number of years ago now.

00:32:31 Rebekah

And I thought, right, I'm gonna experiment with this myself, and I wouldn't class myself as a morning person. I don't like to label myself, but I love staying in bed. It's cosy. My dogs come up and cuddle me. I'm more of a night out. But I thought right when I wake up, I'm good.

00:32:50 Rebekah

Get up and do you know what? Instantly I lost that brain fog. I lost that it. It was almost like a depressed state. That like this blanket in my brain when I was sleeping in or when I was going back to sleep. And I wondered why I was always like this and why I was always, like, plodding through my day.

00:33:13 Rebekah

And it was that change, as much as I had to.

00:33:17 Rebekah

Really encouraged. I'm not gonna say force. Really encourage myself to get out of bed at that time. I no longer felt that what I'd put down to a depression and that is a really important one. And that's a question I want to ask with that. Sabine, can you actually catch up on sleep?

00:33:28

MHM.

00:33:37 Rebekah

You know, if you're not sleeping as much as you perhaps should or you're not.

00:33:41 Rebekah

Sleeping well through the week for a variety of.

00:33:44 Rebekah

Seasons. Can you actually catch up on the weekend or?

00:33:47 Rebekah

Is that a?

00:33:47 Rebekah

Bit of a myth.

00:33:48 Sabine

Yeah, it's a myth. It will take a bit of time. The best way to catch up, so to speak in inverted commas, is to actually get into a good rhythm again. So getting up at sunrise or when the sun is up as early as you can get the sunlight. So the body reprograms, that's the same we.

00:34:05 Sabine

Get like and go to bed after sunset and do the habits your body will actually adjust really quickly and feel very nourished and safe to have a deep sleep. Because remember your sleep will connect with your circadian rhythm and if that is in alignment and you are relaxed, you will have a good deep sleep sooner.

00:34:25 Sabine

And then the brain detoxes. Hmm, that's what causes the brain fog when we have disrupted sleep and we're trying to catch up by sleeping in and all those things the brain doesn't actually recover from that unless you are sick. I always say, if you go, if you're sick or you've been through trauma.

00:34:42 Sabine

Cancer or loss? Yes, you will need more sleep because you're processing a lot and listen to that. Yes. If you are having an everyday sort of life with all the usual stress, it's much better. Your body thrives on doing the same thing and you will recover quickly then. So the glymphatic system, not just the lymph under the armpits.

00:35:02 Sabine

The glymphatic system in the brain actually washes through every single night, and the more you don't sleep well, the more you're going to be foggier have memory issues and more. It is linked with depression. They are linking it strongly with that, which is exactly what you did. I described now so beautifully.

00:35:20 Sabine

And you'll be wondering what's going on. I'm having a relaxing morning. I'm giving myself that little delicious wake up and it's slow. And I can do it. And it's unfortunately, I've done the same thing after. It's always think, God, I look worse. And I feel worse and get up in the morning. I actually look better and feel better.

00:35:40 Sabine

So we must consciously learn that and turn it around and just go to bed a little earlier at night, wind down at night. That would be my advice. So just give yourself that break when you feel groggy. Hang in until tonight, have a nice simple meal, meditate, relax, have a shower, make a sleeping ritual.

00:36:00 Sabine

Body will adjust our infinitely more easier and better and and naturally yeah.

00:36:06 Rebekah

Wonderful advice. There are lots of things we can try and and you mentioned earlier your 9 pillars to your best sleep you might have covered some of these already in our chat, but can you give us a bit of a broad overview or?

00:36:20 Rebekah

Is there one pillar that we should focus in on?

00:36:24 Rebekah

Where should we start with your 9 pillars?

00:36:26 Sabine

Well, I love the 9 pillars because I have combined everything I've ever done as Sabine. Those that I know affects our health, so it's not superficial, but you're absolutely right. Some people will just work with one pillow. So the first one is I'll just run roughly through the in a nutshell.

00:36:44 Sabine

So the first one is.

00:36:45 Sabine

Being profound is very important. Is having the awareness and the awareness is all about you know, how much sleep will benefit you and you know how much lack of sleep will hurt you and cost you money and time and mental health and life quality. So that is important because otherwise you're gonna hear me speak or you and you're gonna go.

00:37:06 Sabine

Now that was interesting. But mayor, don't take any action. So I the awareness is key. Once you have the awareness, I probably could sleep better. I probably am ignoring some of the signs. OK, cool. Now you can work on the awareness and your why and why you want to step into. So that's that's my NLP hypnosis type of.

00:37:26 Sabine

Then light. So that's really important how you navigate light morning light. Evening. How artificial light, we call it blue junk light which affects your. It's actually worse than junk food. Some scientists say it's really because it disturbs you from even being able to absorb your good quality food and.

00:37:38

Wow.

00:37:45 Sabine

The same is stress. If you are eating all the best food and spending money on gourmet nutrition and supplements in your stress.

00:37:52 Sabine

Or not sleeping well. You will not absorb those things. So it's more of a waste. You will actually ferment that food and end up causing waste products. So I also remind people of that. That's why sleep is more important than nutrition initially at least.

00:38:07 Sabine

So we've got the.

00:38:07 Sabine

Light and so exercise obviously is the next one movement.

00:38:12 Sabine

Body is designed to move so I help people find their favourite way of moving and one that actually helps.

00:38:17 Sabine

We sleep, we don't want to go to the.

00:38:19 Sabine

Gym at 10.

00:38:19 Sabine

O'clock, like young people in my household, try to do and then somehow expect to sleep by 11 or 12. It's really, yeah, they're getting away with it because they're younger, but it's not really healthy. You wanna do your exercise more in the morning and you want to do stretching, stress, release things, breathing yoga.

00:38:37 Sabine

In the evening.

00:38:38 Sabine

That the next one is of course, food and digestion. Gut health is linked with sleep and sleep with gut health. It's a two way St like most things. So when we look at what foods actually work for your unique system, everyone's gonna be different. Like I can eat dairy, some people will be completely in strife. So it's about what works.

00:38:59 Sabine

How does your digestion feel?

00:39:00 Sabine

Your if you write in a sleep diary what you've eaten and how you feel in the morning, you're gonna discover very quickly what's disturbing you from sleeping well. So food when you eat it, how you eat it and then comes liquids. And so how do we hydrate? Do we take stimulants and energy drinks? Do we have herbal supplements?

00:39:21 Sabine

When do we have them again, not just before.

00:39:24 Sabine

It 2 hours before bed, a lot of people hydrate before bed and then have to get up at night to go to the bathroom because they've stimulated their kidneys. Hmm. So I also remind people to have a curfew on that. It makes you sleep so much better and you don't have to Peter, Peter out and stumble around and try not to switch on.

00:39:43 Sabine

The bright lights.

00:39:44 Sabine

It really helps. It's important, yeah. And then the next one is your environment. I talk about your sleep environment where?

00:39:52 Sabine

Again, here comes the whole combination. It's not just about not having dust or the right pillow. It's also about do you really love your bedroom?

00:40:01 Sabine

Do you?

00:40:02 Sabine

We're going to visit your sanctuary. You spend a third of your life there, and if you make that into your sanctuary, they say it's more important than your kitchen and your living room that everyone spends all that money on all that garden.

00:40:14 Sabine

You spend a third of your life in there to rejuvenate and be your best. So I'm gonna talk to people about can you take that old clutter out? Can you change your bed sheets to something really simple that you actually enjoy and gives you a sense space, A relaxation sense. And so that's a whole topic with couples, especially with different tastes.

00:40:35 Sabine

Very interesting, and it also includes the right pillows and you know, some people like heavy and they feel safe. Other people need very light and really going wow, that's for some people it's a heavy blanket that isn't. That changes everything unbelievably amazing.

00:40:51 Sabine

So then the other one is resources having resources is one of my pillars, feeling like if this doesn't work, what else can I try? It's not a one fits all, and I've got a smorgasbord. It's like you're going to a restaurant and you're not just looking at one thing. You got 20 things and you know exactly. Ohh, I love the green peas. Ohh. I don't like the cherries. And you can choose things that work for your.

00:41:13 Sabine

You need lifestyles or feeling. You've got resources, recordings that can guide you. Journaling prompts.

00:41:19 Sabine

Supplements that you might want to explore. Lots of incredible things. I've researched and put into one thing because not everyone knows about the dark cherry juice or the the infrared infrared that can really help you to sleep. There's just incredible resources, books, meditations, blah blah blah.

00:41:39 Sabine

The net boundaries and nervous system. That's the 9th pillow. Sorry, that's the eighth pillar. And that's all about making sure your nervous system is harmonising towards the end of the day and you have boundaries, IE you don't call the stressful friend after a certain time or you don't check your bank or you don't look at.

00:41:57 Sabine

News. It's really just simple. That's something I'm not doing cause I'm honouring my sleep, so super important. Keeping your nervous system balanced after 6:00 and working on enjoying the fact that sleep is a 2 hour process. Don't notice that they think. Ohh yeah, I'm tired. Boom, hit the pillow. It's a 2 hour process.

00:42:18 Sabine

You get your maximum deep rims slow wave all the goodies, all the brain that goes through detoxing with the clock. Genes are making these these signs around my. Yeah, but it it starts at 11:12. One 2-3 and it it it. It heals and integrates different proteins and.

00:42:38 Sabine

Hormones. And if you're always waking up between 3:00 and 4:00, you're missing out on a certain type of repair and.

00:42:44 Sabine

You will be.

00:42:45 Sabine

Feeling that in your health overtime last one, not last, and then we've got the unconscious mind which you know all about. Yes, this is all about what was your childhood like. Did you have trouble sleeping?

00:42:57 Sabine

Were your grandparents escaping the war and they had to stay awake so they wouldn't get killed, we inherit those things and carry them. I've worked with a lot of people.

00:43:07 Sabine

I said I've never slept well, neither does my sister. And yes, there was a lot of war trauma and we feel like we are never safe to sleep and we can unwind that. We can move that self hypnosis. How you talk about sleep is all part of that. And the last two are the bonuses. That's your chronotype, which is finding out what is your inherent pattern of sleep.

00:43:29 Sabine

And.

00:43:29 Sabine

And how that works with your circadian patterns and synchronising that and doing like the important work when you are optimised rather than trying to be a morning person when you're actually a midday person or an evening person and then the last bonus in that pillar is that you have created a little sleep diary so that you can be your own scientist and actually.

00:43:50 Sabine

Realise wow Sabin, when I don't take these or when I do that, I slept better and you become your own researcher and become, you know, enjoying your own journey and your unique why you don't have to pay someone to do that. So these are the pillars and I.

00:44:04

If.

00:44:05 Sabine

That they will do everything short of you needing surgery. You know your nose being blocked or something like this, but even that we can. We can work with and I can give you suggestions. Sleep apnea, all these kinds of things. Goodness me. Sorry. That was a lot of.

00:44:19 Sabine

Stuff but here.

00:44:19 Rebekah

Ohh that's so good. I've written them all down so we've got awareness, light exercise or movement, food, digestion, liquids, environment, resources, boundaries and the nervous system and the unconscious mind. And then of course, I love that you've got bonuses. I love bonuses. Talking about your chronotype.

00:44:37 Rebekah

And that sleep, diary and what I really love about that, Sabine. And thank you for going into so much detail. My mind is just buzzing and I'm I'm excited to. I know you've got something on your website that we can download and I'll ask you about that in a moment. What I loved about what you said there is become your own researcher. The reason I love that.

00:44:58 Rebekah

Is because we do rely on a lot on people to just give us the answer. I mean, as coaches, we expect people to come to us and ask.

00:45:09 Rebekah

You know, ask for help and we are simply there, of course, as a guide, there is a difference between a counsellor, A psychologist, a coach and mentor. All of these things, we are there as a guide, but it is so important for all of us to become our own guide as well. Our own researcher. And when we talk about research, it's not just typing.

00:45:30 Rebekah

Something into Google or ChatGPT these days and taking the first answer, don't get me wrong, I love AI. I love chat. I'm a Googlers from way back.

00:45:40 Rebekah

But taking the first answer or the second answer is is not research right. We need to understand where to find information to become an advocate for ourselves. You know, if we do go to a, an, an expert and I'm gonna put that in quotations as well an expert or a specialist if the answer.

00:46:00 Rebekah

Doesn't feel right to us. It is OK to go looking for another answer. You know, we know our bodies better than anybody else. And and it's important that we take responsibility for ourselves rather than.

00:46:14 Rebekah

Just taking information on and and I guess believing it as gospel like you were saying, there's so much there that probably many people have never thought of the your example of generational trauma and how that has an impact or could have an impact on our sleep even though we weren't there.

00:46:35 Rebekah

That wasn't a problem that we have had to deal with first hand, but it could actually have an impact, though. That's yeah, that was one thing at the end there that I really picked up on be your own research. And I love that you've provided a tool for that.

00:46:42 Sabine

It does.

00:46:53 Rebekah

So if if someone was to.

00:46:56 Rebekah

If someone is listening at the moment Sabine and they go well, that's great. You've just given me 9 pillars to concentrate on and some bonuses, but I'm super busy. Sabine, I'm a mum or a dad. I work a full time job, you know, etcetera, etcetera, etcetera. How can we simplify it for them? What would be the first thing?

00:47:17 Rebekah

To concentrate on so that they don't have this big To Do List of things because as you know, that's often where people just go. It's too hard, they procrastinate.

00:47:25 Rebekah

Rather than do something, I'm going to do nothing. Where can we start?

00:47:29 Sabine

OK, so the first thing is I've actually created that online course with exactly that person in mind, because that's the thing I keep hearing. I don't know what's going on, but I also want to know what I can.

00:47:39 Sabine

Do.

00:47:40 Sabine

And I don't wanna get complicated. Some people wanna do a coaching and they really want a deep dive.

00:47:45 Sabine

And get rid of the subconscious aspects. Yeah. I have actually designed it so that each module I'm just, I'm gonna give you tips as well, but each module is literally a 5 minute video of me. Then there's a PDF that you can go through and deep dive which is one page.

00:47:48

But.

00:47:55 Rebekah

Fantastic.

00:48:00 Sabine

For each module and of course the resources and little recordings to help you breathe. Because I know we need a scaffolding. There's so much information overwhelmed and business that unless we trust someone because I guess they have to feel the vibe that they can trust me, that I'm in it for the right reasons and then exploring that.

00:48:20 Sabine

And making it affordable as well. Some people said you should charge thousands. I said no. I want people to reach this. I want people to be able to get the benefit so.

00:48:29 Sabine

I'm primarily, you know, not in it for the money at all. I'm in it to see humans thrive. That's what's driven my entire life, and it's not an ego.

00:48:38 Sabine

It's truly what it is. So what I would say is that.

00:48:43 Sabine

Reflect on those pillars and decide which one is the easiest, most basic to do right because you want a win situation. So if that means for you to start with that shower instead of in the morning at night, if that means applying magnesium spray to your body, I promise you it's very effective. If that means just that breath or dimming your lights down.

00:49:03 Sabine

If that's all you can do, it's actually powerful, and the trick is and you and I both know this as cold.

00:49:09 Sabine

It's not the knowledge, it's actioning it so.

00:49:12 Sabine

Top is the smallest thing, even if it means OK. I'm gonna do a morning and evening walk because you have a dog or whatever day. I think dogs are all rescuing humans out there.

00:49:22

Right.

00:49:24 Sabine

Yeah, and cats, too, of course. They're so cuddly. But maybe eating dinner just half an hour earlier, maybe writing down gratitude before bed. Just three things you're grateful for. These are small tweaks, but micro neural habits is what I'm all about. I've studied the neurology. So have you. So you've got that support. Tell your Co.

00:49:44 Sabine

Which is I have got no time, but I really want to do this. What are the basics? And sometimes it's about being kept accountable, which is also why I have created this course on a platform where you're automatically part of a membership and you get to see me once a week live. So you can ask me questions. I've tried to create what I would want.

00:50:05 Sabine

And what even someone with minimum finances and minimum time and even huge scepticism would say, well, I've got nothing much to lose, except maybe $100 or so. Right. So choose what gives you joy? Maybe listen to a meditation at night, decide to switch off stress after 7 or.

00:50:23 Sabine

Clock. I'm sure everyone listening can find something like this. It doesn't cost you anything if you got more money, change your light bulbs, get infrared so no lights going. There's lots of things. If you've got the money, that could be easier. Because sometimes I'll just say that as the last thing. Sometimes it's easier to sit in front of an infrared light.

00:50:43 Sabine

And switch it on cause it's least.

00:50:45 Sabine

Things to do and you can afford to get to spend 700 bucks or 500 bucks for one. Your mind knows that one I can do. Find it and ask yourself that question and start. That's it. Start today. Write it down and just begin. That's it. I'm sure you would say the same.

00:50:51 Sabine

But.

00:51:02 Rebekah

Thing I would look, there's everything that you said.

00:51:05 Rebekah

I'm like, you can see me. I'm nodding. I'm like, yes, yes, yes, we are on the same page. We are talking about the same stuff you are. I I just love this. You're cementing what it is that I love talking to people about and that This is why I wanted to have you on the podcast because the of course, the more that we.

00:51:24 Rebekah

Here the the same thing. The more it sticks in our mind. Of course, repetition is key. That's how we build a muscle that's. That includes our brain muscle and then consistency. But the the one thing that you've said today is the most important is what is the one action you're going to take.

00:51:45 Rebekah

From here, and I encourage all of our listeners to you've just had us for about 40 minutes.

00:51:50 Rebekah

So from everything that you've heard today, what is the one easiest and I love that was the easiest or the simplest thing that you can take from our conversation today and implement into your life tonight. You don't have to wait till tomorrow or the weekend to think about it or next week or when you have holidays. There is something in here for everyone and you can.

00:52:12 Rebekah

Implement it tonight. So thank you so much for going into so much detail, Sabine.

00:52:17 Sabine

I would add a small little in brackets to that if you can make it something that you don't need anyone else to depend.

00:52:24 Sabine

Con. Very good, right? Yeah. So ideally don't say ohh. They are gonna do this and then I can do this. If you do have that situation, then negotiate.

00:52:32 Sabine

If you can.

00:52:33 Sabine

Help me with this and support that, IE let me be before sleep in my own bubble of whatever that really helps, but ideally make it so that no one else can interfere with your choice.

00:52:44 Sabine

And you can really own it even if you go to work, make sure you get that lunch time, sunlight, or maybe then journal three things you're grateful for. If you can't get it at your home life, try to get it. When you've got that space and and enable yourself or negotiate with your family and love.

00:53:00 Rebekah

Absolute and share this episode with them. If you're trying to make a change to your sleep or what I actually want to say also is that every yes, we're focused on sleep, but everything that we've just talked about here has an impact on every area in your life. You can you can take what the the suggestions that Sabine has given or the.

00:53:20 Rebekah

Conversations that we've had and apply them to other areas in your life.

00:53:24 Rebekah

But share this episode with your family members or with your work colleagues and say I'm trying to make a change. This is why This is why it's so important. Actually, if you could you put this podcast on in the car and listen to it, it'll give you a really good understanding of what it is I'm trying to do and why I'm trying to do it. And I would love your support. People love to help.

00:53:44 Rebekah

That needs to.

00:53:45 Sabine

Ohh and I've got a I've got a super naughty ending that you just you really inspire me, you know, Rebecca, you can also put a little wink on and say, OK, libido will improve. Well, I think we'll say. Ohh. Thanks very much. I'm. I'm what? What can we do?

00:53:45 Rebekah

Be in there.

00:53:55

Ohh yeah.

00:54:00 Sabine

Being able to conceive, they're wanting to get pregnant will improve with better sleep dinner. If your kids don't like what you're cooking, you could say, well, I'm gonna cook a lot nicer and a lot more creatively. If I've had good sleep studies in your children or whatever they're going through will improve, and your overall health and level of joy.

00:54:20 Sabine

Will increase for sure, so the benefit is that gold mine it is an infinite gold mine invest in it.

00:54:27 Rebekah

And who doesn't want to feel more joyful, feel happier, feel healthier? Even if you're already feeling these things, what's the next level that you can now move to?

00:54:39 Rebekah

Fantastic. Thank you, savine. If people want to get in touch with you, I know we'll put the details in the show notes, but where's the best place to find you?

00:54:46 Sabine

Look up Sabine Christelli. Yeah, and I've got lots of free resources and videos and of course.

00:55:05 Sabine

Things you can pay for a little bit as well to sustain my life, Leawood. I'm kidding. Yes, well, it's true. But yes, I'll check that out. You'll find me all over the place in LinkedIn and Facebook and I try to be everywhere a little bit. So.

00:55:19

You are.

00:55:20 Rebekah

Yes, it's lovely.

00:55:21 Rebekah

Thank you so much for your time today, Sabine. We hope that you have enjoyed sharing this with our listeners and listeners, we hope that you've enjoyed this episode with Sabine and myself. And remember, as always, when you change your mind, you change your life by everyone.