Episode 570: 3 Reasons Why You Aren't Sleeping Properly

Are you trying so hard to sleep better that you're actually making your sleep worse? We're spending more money than ever on sleep trackers, apps, gadgets, supplements, and nighttime routines, yet so many people are still exhausted. The more pressure you put on getting perfect sleep, the more alert your brain can become, which is why something as simple as "counting sheep" can actually backfire. Sleep is also affecting way more than your energy. One bad night can throw off your cravings, weaken your willpower, make discipline harder, and push you toward the exact choices you were trying to avoid. And if you're relying on motivation to make good decisions after a terrible night of sleep, good luck. Your brain is already running on fumes. In this episode of Habits and Hustle, I share why obsessing over sleep may be part of the problem, how sleep quality impacts cravings and discipline, and why exercise, food, and your daytime habits may matter more than another sleep gadget. What's Discussed: (00:53) Why sleep has become the top health trend and why people are still sleeping worse. (01:18) How obsessing over sleep can actually make it harder to fall asleep. (02:22) Why counting sheep may be one of the worst things to do when you can't sleep. (03:09) How processed foods can affect sleep quality, even if you sleep the same number of hours. (04:07) Why sleep trackers, apps, and gadgets may create more stress than better sleep. (05:50) What to do when you wake up in the middle of the night and can't fall back asleep. (06:34) How one bad night of sleep can lead to more cravings and poor food choices. (08:13) Why willpower and discipline get weaker when your brain is exhausted. (09:41) Why women may need more sleep than men and why that conversation matters. (13:49) How exercise can dramatically improve sleep quality. Thank You to Our Sponsors! Magic Mind: Head over to magicmind.com/jen http://www.magicmind.com/jen and use code JEN at checkout. Pique: Go to piquelife.com/jenniferrsd https://piquelife.com/jenniferrsd to get 20% off for life plus free gifts Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com http://livemomentous.com and use code JEN for 35% off your first subscription. Therasage: Visit therasage.com http://therasage.com and use code JEN to get 15% off your order. Your skin Prolon: Prolon is offering listeners 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit prolonlife.com/JENNIFERCOHEN https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Find more from Jen Cohen: Website: jennifercohen.com https://jennifercohen.com Instagram: @therealjencohen http://instagram.com/therealjencohen Books: jennifercohen.com/books https://jennifercohen.com/books Speaking: jennifercohen.com/speaking-engagements https://jennifercohen.com/speaking-engagements

• 0:01Speaker 00

  Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:12Speaker 01

  Before we get into today's episode, I want to take a moment to talk about something that changed how I think about skincare, and that's Peak. Because here's what nobody tells you. You can spend a fortune on serums and creams and still look tired. And then you start to actually wonder, maybe your skin is just done. But the real reason is that your cells are dehydrated and inflamed underneath. So nothing you put on top is actually going to fix it. You're just treating the surface when the problem is way deeper. And that's why I love Peak's Radiant Skin Duo. You take the sun goddess matcha in the morning to detox, calm inflammation, and turn your glow back on from the inside. And then their BT Fountain Beauty Electrolytes

• 0:55Speaker 01

  throughout the day. This is luxury hydration with cermic acid and hyaluronic acid that actually repairs your skin barrier at the cellular level. So your skin just drinks it up. They both come in these sachets, making it super simple to add into your daily routine and just add it into your water. They taste great, and you know exactly the right amount every time. There's no measuring, no thinking about it. And for someone who's running around all the time, that's a lot. So I'm telling you, it is fantastic. Right now, Peak is offering

• 1:28Speaker 01

  20% off for life plus free gifts. So you have to go to www.pieclife.com/jennifersd to grab the Radiant Skin Duo. The link is in the show notes, but once again, to get 20% off, you must go to www.p-i-q-u-e-l-i-f-e.com/jennifersd to grab the Radiant Skin Duo now.

• 2:07Speaker 01

  Welcome to another solo of Habits and Hustle. We are very excited to be doing this podcast because we all love it. We all know what it is. It's about sleep. Sleep, sleep, sleep. Sleep has become-

• 2:21Speaker 02

  Can we take a nap right now?

• 2:22Speaker 01

  You could take a nap right after we finish.

• 2:24Speaker 02

  Okay, great.

• 2:25Speaker 01

  Sleep has become like the hottest hashtag on the internet, the world wide web, social media. It's the number one thing they say for health, longevity, anti-aging, just everything. That's what the new thing is. That's the new, the top, the top health modality. The number one health tip is to sleep. So why is it, if that is the case, why are we sleeping worse than ever? When we have a million apps, a million gadgets, a million of everything to improve our sleep? Do you know that our sleep is becoming progressively worse?

• 3:01Speaker 02

  Of course.

• 3:02Speaker 01

  Year by year?

• 3:03Speaker 02

  Of course. Screen time.

• 3:04Speaker 01

  What?

• 3:05Speaker 02

  Screen time.

• 3:06Speaker 01

  It's more than just screen time. It's because we're putting so much focus and attention and thoughts about sleep that it's actually interfering with our sleep. So-

• 3:16Speaker 02

  I don't think that's the universal issue across the board, though.

• 3:19Speaker 01

  No, 100%. This is why we're doing this podcast right now.

• 3:21Speaker 02

  But I mean, everybody in America is losing sleep because they're thinking about sleep.

• 3:25Speaker 01

  No, what I'm saying is, listen, I'm saying, I'm not generalizing right now. What I'm saying is, we are spending over, well, billions of dollars a year on ways to improve our overall sleep, right? With apps and technology, of course, and gadgets and all sorts of things. And the more we do that, it's becoming, actually, the more we do that, the worse are, not just our sleep is, the type of sleep we're doing. So instead of sleeping, like a deep restful sleep, we may be sleeping, but poorly, we're not falling asleep as fast.

• 3:59Speaker 02

  But is that causation or just correlation? Like, I don't think that's-

• 4:02Speaker 01

  Well, let me get to my point.

• 4:03Speaker 02

  Okay.

• 4:04Speaker 01

  I just wanted to interrupt me again.

• 4:05Speaker 02

  No, wait till you get to the point.

• 4:07Speaker 01

  No.

• 4:08Speaker 02

  I'm so excited.

• 4:09Speaker 01

  So long-winded. But no, the point is, but one of the things is that the less you think about sleep, the better your sleep will become. So I said to my daughter the other day, you can't fall asleep. I said, you should count sheep. And so what happened? She counted the sheep, came back to my room, and she's like, Mom, I counted the sheep, and I'm still awake. So that made me down, that made me go down this whole rabbit hole, which then basically was another proof that the more attention that you put on the idea of you not sleeping, the less you're actually going to sleep. And there's been research to back the fact that counting sheep is actually a really bad thing to do if you want to fall asleep.

• 4:53Speaker 01

  So number one sleep tip is, A, don't count sheep, and don't focus and think about you sleeping, if you want to sleep better. That's part one. Part two is that they did a big study, and they found that people whose diet was unprocessed vegetables, fruit, versus the same people eating a very processed diet of high sugar, high fat, they actually slept the same amount, but the quality of their sleep was exceptionally worse. So diet does have a huge correlation to how you sleep, the type of sleep you have. And the more focus you put on your sleep, the worse you end up sleeping. That's my point.

• 5:37Speaker 02

  Yes, I agree.

• 5:39Speaker 01

  I'm glad you're my foil.

• 5:41Speaker 02

  No, I agree. I agree, but I just don't think, I think that the cause for why we are all sleeping worse has nothing to do with the sleep industry getting bigger.

• 5:49Speaker 01

  Oh, no, no, no. I didn't say that. Well, I said, the causes, right now, there's a lot of causes, right? There's lots of different reasons why we're not sleeping well. But I do believe that the sleep industry is actually creating more havoc-

• 6:02Speaker 02

  Interesting.

• 6:03Speaker 01

  -for our lack of sleeping well versus how it was done 20 years ago. Like, all of these gadgets have been actually making our sleep worse, not better. And we all know how to sleep.

• 6:18Speaker 02

  Do we have stats on that, though?

• 6:19Speaker 01

  Yeah, a lot of stats. I'm telling you, there's a lot of research backing it.

• 6:22Speaker 02

  But on the new gadgets that have only come out in the last few years, like how-

• 6:25Speaker 01

  Five years, like more, eight, five to, five to 10 years. The other interesting thing is-

• 6:29Speaker 02

  Because I just think that, I just, I just don't know how they can make that kind of, that kind of causation when there's so many other factors that are affecting our sleep. It's like, somebody who has, so for example, like if I download a sleep app, right? Like, and then my sleep is bad. But I, I'm also still consuming like 10 hours of screen time every single day. I might not be eating as great. I might not be doing this. I might, you know what I mean? Like, there's so many other factors. Maybe there's loud noise in my neighborhood. Like, there's so many things that contribute to it.

• 6:54Speaker 01

  I'm saying apples to apples. I'm saying, if your lifestyle hasn't really shifted and you're incorporating-

• 7:00Speaker 02

  That you will get worse.

• 7:01Speaker 01

  -or you're incorporating one of those sleep trackers, and, but yet your lifestyle's not changing. The two things that I found to be very interesting was how diet does really affect your sleep in terms of the quality of sleep and the type of sleep. Like I said, people are eating processed food, high fat, high sugar. They may sleep the same amount of time technically, let's say, as people who are eating a very whole food diet, that is like fruits and veggies and protein and all that. Just the quality's very, very different. But what I think, what I know for myself, by the way, I did, I did a little bit of an experiment-

• 7:36Speaker 02

  Oh yeah, what's this experiment?

• 7:37Speaker 01

  -that I did by, it wasn't meant to be an experiment, but a few nights ago, I had like the worst night's sleep. I went to bed, let's say 12:30 at night, and I woke up at 3:00, and then I couldn't fall back asleep. And I hate those nights. You know when you're like-

• 7:50Speaker 02

  Yeah, yeah, yeah.

• 7:51Speaker 01

  -trying to fall asleep, I'm turning the pillow over, and the second you start turning that pillow over, it's like, it's, the game is over. Because you get hot on one side, and the second I do that, I'm like, oh shit, I'm up all night. Because then now I'm getting myself like anxious. So that's the first thing. They say the best thing to do when that happens, instead of counting sheep, is to take a walk, leave the environment, walk around your house, go to a different room, do something different, and then come back to bed, versus just sitting in bed and trying to fall asleep still.

• 8:20Speaker 02

  When you say counting sheep, can you define that for people?

• 8:22Speaker 01

  Like, you never did this?

• 8:24Speaker 02

  No, I mean, I grew up with the commercials, so I understand that there's a sleep count or whatever.

• 8:28Speaker 01

  I would say, you know, one sheep, you know, 99 sheep, 98, like count backwards, like counting sheep. But-

• 8:33Speaker 02

  No, that would drive me crazy.

• 8:35Speaker 01

  But they're saying it gets, the idea is it becomes so boring and mundane that you'll fall asleep. But you just, doesn't, that's not necessarily true.

• 8:43Speaker 02

  Interesting.

• 8:44Speaker 01

  But what I was going to tell you is, I had this, I had a very terrible night's sleep. So when I woke up, and I knew I had a really bad night's sleep, I said to myself, okay, because what happens normally if you have a bad night's sleep, you end up eating way more sugar, high fat foods, like bad carbs, caffeine. And even though I knew, and I knew this happened to me, I tried to make a conscientious decision to say, you know what, Jennifer? You know you had a bad night's sleep. Don't fall into that trap. Don't eat the shitty food. Don't, you know, go for those French, like, don't do those traps that happen when you have a bad night's sleep. Because now you're thinking about it, don't do it, right? And as the day kept on going, it's so true. Like, even now, even though

• 9:28Speaker 01

  I was conscious and doing, that I, this could happen to me, it will happen because of my terrible night's sleep. And me knowing that it was, it was going to happen- I did it, even when I knew.

• 9:41Speaker 02

  Like you ate bad things?

• 9:41Speaker 01

  Yeah, like I, my whole day was shot. Like I ate, I ate terribly. I ate way more than I would normally eat. I was like a machine. I was like a, like a garberator. I just stuffed and shoved food in me all day.

• 9:57Speaker 02

  You're like trying to stay awake by eating, right?

• 9:59Speaker 01

  Well, no, it's like you, no, it's like also you're craving salt and sugar so much more. So even though I knew this was like what happened and I talked, tried to talk myself off the ledge, like, don't let this happen to you because you know it's gonna happen. Don't do it. I eat, I did it even more. And maybe that is because I was so much more, there's something to be said about being conscious about it and doing it more.

• 10:24Speaker 02

  Oh my God, wait, that's the craziest thought. Like you're so exhausted that your brain actually doesn't have the strength for willpower. The same way that it would if it was super rested, right? Like, that's actually really interesting. That's actually so fascinating that when you're super exhausted, you make, you make, you make really bad choices. Because you are literally so tired that your brain is not at its full strength to be able to be like, no, I don't want that. No, I don't want that. It just kind of gives in. It becomes a lazier, more passive existence of like you give into the craving.

• 10:54Speaker 01

  Willpower is a muscle, like anything else. There's no, you can't rely on willpower. You can't rely on motivation. Uh, you could say discipline, even your discipline has become weaker.

• 11:05Speaker 02

  But it's like you're tired, like you don't have, like you're just so exhausted. It's like.

• 11:08Speaker 01

  So your discipline, your willpower, everything is, was working at, like on fumes. Because your brain is not firing completely the way it would normally fire. But also, because when you don't sleep, and I don't know the, the proper terminology for this, your body is, there's something, it's like you're craving these other things. To, I don't know, offset it.

• 11:34Speaker 02

  Cause like your melatonin hormone is so low that you want other things to boost.

• 11:38Speaker 01

  Nothing to do with that. But why don't we, why don't you Google what it is?

• 11:41Speaker 02

  What am I Googling exactly?

• 11:42Speaker 01

  Google, why do we crave high processed food, high fat, high sugar foods? When we're so tired?

• 11:53Speaker 02

  You know what's also really interesting is that women need more sleep than men and it's not discussed enough, like at all. To function, women need, on average, like one to three more hours of sleep. Oh yeah. Guys can go on like seven, eight hours. Women need like eight to 10.

• 12:07Speaker 01

  What, first of all, that is absolutely a load of garbage.

• 12:10Speaker 02

  Scientifically true. Go Google it.

• 12:11Speaker 01

  When have I ever, I haven't gotten eight to 10 hours of sleep since I was four years old.

• 12:16Speaker 02

  I absolutely get that much sleep.

• 12:18Speaker 01

  Okay, you don't have two kids and let me tell you something.

• 12:22Speaker 02

  Yeah, but just because you can survive off of that, doesn't mean that your body would not thrive so much better on more sleep.

• 12:27Speaker 01

  Okay, but even when I didn't, I was gonna say, even when I didn't have kids, I think eight hours, seven to eight hours. I believe is sufficient for most people.

• 12:36Speaker 02

  You're one female. This is across the board. Speaking from the hormonal perspective, women need more hours of sleep.

• 12:41Speaker 01

  I beg to differ.

• 12:43Speaker 02

  Google it.

• 12:44Speaker 01

  Okay, Google it. That's like, Google it. Do women, okay, do women?

• 12:50Speaker 02

  Do women need more sleep than men? What does it say? Women are multitaskers and they do all at once.

• 12:55Speaker 01

  Their brains more than men. It says that sleep research center, women do use their brains more than men. So that, yes, they do require more sleep. Again, with Google, if I was, if I were to Google.

• 13:06Speaker 02

  hormonal thing. Jen, I, I have so many hormonal issues that I have gone down the rabbit hole of hormones and women so much. Trust me, they absolutely need more sleep than men. It's like a scientific thing. We just do. We function differently. Our hormones require more recovery time.

• 13:20Speaker 01

  Okay, I buy it. I buy it. I think you're right. I believe it.

• 13:22Speaker 02

  And I think that actually a bigger problem is like what you're talking about, like being a mom. I think that's why it can be so draining on women is that they do so much more of the workload. They end up getting less sleep than their partners and their male partners. Which is even crazier because they actually require more to rejuvenate. So it's like the opposite should be happening.

• 13:39Speaker 01

  Oh my God. Let me just be, make sure you understand. I don't disagree that women are in a position where they are. Their hormones and what's required of us and all this other thing, for sure, we would, it would make sense that we need more sleep. I was just saying, I haven't had more than seven or eight hours of sleep ever. And so that's, if I can get seven hours of sleep. I feel exceptionally well rested. I wouldn't even know how to sleep more than that. I think I'm actually okay on seven, seven to eight hours of sleep, actually, but.

• 14:12Speaker 02

  Even like back in college and stuff, were you always like a, that's crazy. I could sleep like 12 hours if I wanted to. I love to sleep.

• 14:19Speaker 01

  Yeah, I, I mean, I, that's not how I was born or built. But I will say that is obviously important for, for so many, for focus, for being alert, for energy, for aging, for longevity, for, for health. Overall health, sleep is 100% now become known to be the number one health tip that you can do to make your life better in every way possible. And so if, if you were wanting to have more sleep, number one, the best thing I think you can do besides buying all these trackers. And downloading every app and doing all these other things that the multi-billion dollar industry tell you to do.

• 15:01Speaker 01

  The best thing to do is create a schedule where, you know, it becomes a non-negotiable where you just. Don't allow yourself to go to bed a certain time later than you're supposed to. Like you know how my non-negotiable is exercising every day in the morning? Maybe another non, non-negotiable is going, getting, putting yourself in a bed between the hours of like nine and 10. And that should not have much waiver, you know, like maybe don't go for that dinner, maybe not go, don't go to that event. Like whatever it is, make that a non-negotiable. I don't know.

• 15:35Speaker 02

  That's so hard to do. I mean, I, yeah.

• 15:37Speaker 01

  It's so hard to do. If sleep should be this real non-negotiable, like other things can be like exercise is my non-negotiable. How to create, not a schedule, but curate and design your day where you allow yourself for that allotment. So like for me, I have two kids. It's not that easy, right? Like I have to make sure my kids are in bed before I, of course I go to bed, make sure that everything's done. Like, you know what I mean? It's much more difficult for parents. So what is the way around that? Like?

• 16:07Speaker 02

  I think you have to create a nighttime routine.

• 16:08Speaker 01

  Well, you, well, I was gonna say like, but even creating a nighttime routine has parameters when you are a parent or you have responsibilities. It's not so easy to create a nighttime routine when you have two kids and one kid doesn't want to go to bed and like other, they come into, they crawl into your bed. Or they do all these other things that then disrupt your sleep and then you're not able to do all these other things. So.

• 16:30Speaker 02

  But the solution to that is just not having kids. Like there's no way around that. You know what I mean? It's like, that's just like, welcome to the contraception commercial of our, second. Like I don't know how, I listen, after spending two weeks with my sister and her kids, I'm just like, I don't know how, I don't know how. I don't even know how.

• 16:46Speaker 01

  So the answer is if you don't have kids, don't. That's a great, great, great sleep tip. If you want to sleep more, don't have kids. Sleep tip number two, don't count sheep, get out of your bed and actually do something different, change your environment. And number three, watch the diet that you eat because diet, it plays a significant role. So I was gonna maybe tie that into that, like.

• 17:08Speaker 02

  The food thing?

• 17:08Speaker 01

  I think a couple of things. If you want to sleep better, the best, with all, in all honesty, if you do have kids, you know. And if you don't have kids, you could still have kids. I was kidding. Uh, uh, uh, kind of, not really. Um, I was gonna say, doing other activities and other things during the day that will allow you the best chance of having a good night's sleep. By the way, that is exercise. Working out is a huge factor. Huge.

• 17:35Speaker 02

  I sleep way better on days that I've gone in a good workout. Oh my God.

• 17:38Speaker 01

  Diet, huge. Another big one is the sauna. So I, I use my sauna. I, I, I think, I don't know if I showed it, showed it to you. I had the portable sauna, which I, by Farisage, it's amazing.

• 17:51Speaker 02

  It's like a hundred saunas now.

• 17:52Speaker 01

  No, I'm telling, but that one is like this, I have this new sauna. It's a portable sauna that is full infrared, red light. It's super actually affordable.

• 18:00Speaker 02

  I thought it was a steam thing.

• 18:01Speaker 01

  No, it's infrared.

• 18:02Speaker 02

  No way.

• 18:03Speaker 01

  Right, yes. Like I have it in my office and I, it really helps me before I go to sleep. It basically like relaxes my body and my mind and I love it. So that's a really great modality to me. To help me fall asleep.

• 18:19Speaker 02

  I, that's how I feel about baths. I, I really like.

• 18:22Speaker 01

  Another great way.

• 18:22Speaker 02

  Like something that I, if I've had a really stressful day and I know I'm not gonna get sleep when I just get into bed, like I'll take a bath and then I'll put lavender, Epsom salt in it, which is really great. And I'll always light a bunch of candles, cause I love sending candles. And I'll also put lavender oil on my pillows. Like that's a huge game changer for me.

• 18:38Speaker 01

  Yeah, I love that. That's what I do too.

• 18:39Speaker 02

  Super calming.

• 18:40Speaker 01

  So I have the lavender oil, essential oils. It's really good. That's a great.

• 18:45Speaker 02

  Spray too as well, like, yeah.

• 18:46Speaker 01

  That's a great tip. So they obviously say like, you know, I don't want to bore you with the same things that people say, like, you know, to sleep better, like make sure you're sleeping in a dark room. Make sure that the temperature is cold. Make sure, that's all fine and dandy. But, but another thing is make sure you actually like create your life before you get into bed. That allows you to actually sleep well with quality versus, you know, not. That's the point.

• 19:12Speaker 02

  I think that what you said about the sleep quality being different, like you might sleep the same amount of time, but it might not be as meaningful of sleep. That to me hits me really hard. Cause I, I do use a tracker some, I mean, I haven't used it in forever, but I, I use the Fitbit. And it was quite a wake up call, like how often I'm awake.

• 19:27Speaker 01

  Steve, but that's.

• 19:28Speaker 02

  How often I roll around and how often I, and it did make me, but it, it does change. Like I can notice a difference in my sleep when I've eaten right. And when I've worked out that day. Like to me, exercise is a really big game changer for sleep.

• 19:39Speaker 01

  Number one game. It's a number.

• 19:40Speaker 02

  Find it hard to sleep if I haven't worked out.

• 19:42Speaker 01

  Yeah. I mean, I think that's why I'm so passionate about exercise because it's, it literally helps with so many things. Everything, seriously. With your physical health, with your mental health, with your sleep, with your confidence. There's like nothing that exercise cannot cure. I kid you not. Like, and I'm not just saying that because I'm not getting paid by the exercise association. I am serious.

• 20:07Speaker 02

  The world exercises.

• 20:08Speaker 01

  The world exercise association is not paying me. I'm not a spokesperson for them, but I should be if there was such a thing.

• 20:14Speaker 02

  There was.

• 20:14Speaker 01

  Because it's free. It's free. You don't have to go to a gym to exercise. You can, you can exercise in anywhere, like anytime, anywhere. There's no excuse. And it literally is a cure-all for so many things, including sleep, including mental health, including self-esteem, including, including, including. That is literally, that is why I'm so passionate about it. And like I said, you've got to create a situation and a platform for you to win in life. And if you want to win in life, you've got to like stack the deck for you. And exercise is the number one thing you should start with. You know, that is basically, you know, it end period, that is it.

• 20:58Speaker 01

  And it will help your sleep. I guarantee it.

• 21:01Speaker 02

  Wait, let me just quickly read these results from Google. So.

• 21:04Speaker 01

  We're still on this? We gotta wrap.

• 21:05Speaker 02

  The food thing? No, this is the food thing they asked me to look up. It said, it comes down to a balance between the hormones leptin, which suppress appetite and grelin, which, or grelin, which uh, increase, increases hunger. So like your, those hormones get completely off balance. So when you're tired, you crave it a lot more.

• 21:22Speaker 01

  Yes. You know what? Actually, I do know that one. I just, for whatever reason, I just didn't remember it at that moment. Leptin, it's the one.

• 21:29Speaker 02

  You're tall, so I see you as very smart regardless.

• 21:33Speaker 01

  That's a callback to another podcast about.

• 21:35Speaker 02

  Shoot, I should check out.

• 21:36Speaker 01

  About tall and intelligence. You should listen to that one. Uh, all right, guys. So good night. Hope you sleep well tonight. And um, don't forget to exercise, eat well, keep your room dark and keep the temperature low. And what was it? Don't have kids?

• 21:53Speaker 02

  Don't, yes.

• 21:54Speaker 01

  Yeah. Don't have kids.

• 21:55Speaker 02

  Number one top tip from Johnny?

• 21:57Speaker 01

  Number one top tip. And don't count sheep. All right, guys. Have a great day and great evening.