WEBVTT

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Hi everyone, it's Karen from the Jodie Gromore

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Welcome to my channel at this early time in the morning. I thought it
was a good idea to do my first YouTube live stream at 5am in the morning

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for some reason. I read a thread recently, I think it was on
Facebook, talking about women over 50 who weren't sleeping well

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And there was lots of people, I think this thread
was started at like 2 o'clock in the morning

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And there was lots of people saying how, you know, they
woke up too early and they couldn't get back to sleep

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So I thought it would be nice to have
a chat and kind of share some tips

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And there's, I want to go over three different sections. So
I want to talk about how to get your bedtime routine right

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So you set yourself up for a good night's
sleep. And then what to do if you do

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wake up too early through the night and you don't
want to get up at two o'clock in the morning

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And then also if you wake up at about four or five
o'clock in the morning and you do want to start

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your day, how can we set up a good morning routine
to make it a productive day or an enjoyable day

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So I'll keep an eye on the chat. I don't think there might
be too many people joining us at 5 a.m. in the morning

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but that's fine. You know, this will go up on a
replay so anybody who's not watching it at 5am

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can watch it. So there is a
couple of people in the chat

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Hi, Linda. Came to bed at 1.30 and still
not asleep. Yeah, I have nights like that

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And hi, Joe, nice to see
you. So for Joe and Linda

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what time do you normally go to bed? I think that is for me, I
think that might be key to the fact that I'm waking up too early

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I go to bed at probably 9 o'clock,
9.30 at night. I'm a very early

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We do go to bed really early. And I think the fact that
I'm going to bed too early means that I'm waking up early

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So what time do you go to bed at night?
Can I just check that you can actually hear

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us. So if you can hear us, just say yes. Oh yes,
obviously you can. Linda never goes to bed before

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1 a.m. I don't think I've ever been a late night
person. Even when I was younger, I think I went to bed

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early, except obviously when I was going out for
the night. But I think I've always been like a

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person that goes to bed early. So one o'clock in
the morning, my son does that. My son does that

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And that's like, that is the middle of the night for me.
So hats off to anybody who can stay up until that time

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Unless you don't want to go to bed, unless you want
to go to bed before 1 a.m. Linda and just not tired

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So bedtime routines, I think, are a good idea. I don't know
that I actually have a one, but I do need to set one up

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And the first thing they tell you to do
is switch off all your electronic devices

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So no phones, no computers, no e-readers, no TV,
because apparently they all give out a blue light

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that tricks the brain into thinking it's daytime. And it produces, I
can't remember what it was now, it produces some substance in your body

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that makes you think it's time to be awake. so it's
a good idea not to have any electronic devices

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No heavy meals before bed. If I go to bed
at half nine and I'm eating at 8 o'clock

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that's a pretty ridiculous thing to do
because I'm going to bed with a, you know

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food on my stomach, so it's obviously going to keep us
awake. So probably if I'm going to go to bed at 9 o'clock

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then my last meal should
be at about 5 or 6 o'clock

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which is usually the case or it does
say you should have some light snacks

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so you don't go to bed hungry because as
well as not going to bed on a full stomach

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you don't want to go to bed hungry so they
say you should I don't know who these they are

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but they say you should have some
fruit or some yoghurt or some nuts

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something like that Joe says it
takes that evening meals at 10.30

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is that 10.30 p.m. I can't see behind it. 10.30 and tries to
be in bed before 12. Wow, that's late. Evening meals at 10.30

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There seems to be a lot of late night
people. Yeah, Joe takes that evening meals

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Even in meds at 1030, sorry, I thought that said evening meal
something and that's late for tea and trying to be in bed by 12

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Linda doesn't usually eat dinner before
7.30. Yeah, I read that wrong Joe

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Yes, I think it would be nice to take meals around 7.30, but because
I do go to bed so early, that's getting a little bit late for us

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I do need to try and start staying up a bit later. So do you
try not to eat sort of a couple of hours before you go to bed

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Joe was awake by three this morning. Yes,
I was awake fairly early this morning

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but I think that's because I knew I was getting up
to do this. And I probably wasn't sleeping well

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So does anybody remember when I don't know if they
still say it, but I always remember my Nana saying

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oh, you shouldn't have cheese before you go
to bed because it'll give you nightmares

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I don't know if that's actually a fact, a medical
fact. So I try to avoid cheese before I go to bed

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You're also not supposed to drink alcohol
or have caffeine before you go to bed

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I do drink coffee, but I try
not to drink caffeinated coffee

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after 2 o'clock in the afternoon. So I do
have a jar of decaffeinated coffee as well

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And I very rarely drink alcohol, so that's not a
problem. Joe says she sleeps better with a full belly

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Yeah, they say that about babies as well, don't they? Don't
they don't wake up? So maybe there is something in that

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Linda says it varies. Might have midnight
snacks. I only drink coffee all day

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What time do you stop drinking coffee Linda I assuming it caffeinated coffee So other
things to add into your bedtime routine stretches I suffered from cramps through

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the night, you know, jumping out of bed with
cramping your cough or your, yeah, foot or whatever

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So I've tried to do some stretches, not loads,
just a few leg stretches before I go to bed

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And that does help I have found.
You can also have a warm bath

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I don't know about anybody else, over 50, over 60, I'm 60
and I find it really difficult to get out of the bath now

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So a warm bath is not the best for me. I
don't know if a warm shower works the same way

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You can also read, but I think if you're going to read something that is like a thriller
or, you know, kind of going to mess with your head or make a thing too much, then that

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not a good idea. So read something light,
something simple, you know, something that's going

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to be common. I've also heard of people doing
writing in their journal before they go to sleep

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So I think if you've got a lot on your mind, it
can kind of get all those things off your mind

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onto paper. So you've kind of offloaded it. I
suppose it's a little bit like having a therapist

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to talk to. You just get it all off your mind and
onto paper and then you can forget about it while

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are asleep and hopefully wake up refreshed and
ready to tackle them. I'll sometimes do a to-do list

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on a night time to set myself up for the next
day so I know what I'm doing. Linda often takes a

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coffee to bed. Wow Linda. I'm surprised that
doesn't keep you awake. Common music is or ambient

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sounds are a good thing to help you
sleep. I know once I get into bed

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not so much lately but have in the past found
it difficult to get to sleep like first thing

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when I go to bed um so I found I was listening to
a sleep meditation thing on an app called headspace

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and it sort of it was a guy talking you through
walking down this rainy street with the street

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lamps on and came across this quaint little bookshops
with a bookshop with a no was an antique shop

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with a warm light in the window and you heard the
rain falling and it just his the commonness of his

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voice and the sounds that they gave really did make
me fall asleep. I actually really enjoyed that

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So the Headspace app may have some, that was a
couple of years ago and it may still have that

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So that might be worth checking out if you find it
difficult to go to sleep straight away when you get into bed

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Hi Janet. Janet also takes coffee to bed. Wow

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Linda found a YouTube pro that was music to sleep by. So that's just what we're talking about,
Linda. I found though if my husband goes to bed at the same time as me, he might want to

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He might not want to listen to the
ambient sounds of calm and music

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And I don't particularly want to wear
my headphones because I've got like the

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headphones that I've got plug into my phone. So if I fall
asleep wearing my headphones, I may end up strangling myself

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So that's probably not a good idea. But I
noticed that Audible, if anybody's got Audible

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I noticed that Audible have some kind of
sleep recordings on there by different

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celebrities sort of a little bit like
the headspace thing so taking me through

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I think there was one talking about
rainforest and there's one talking about

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it does let me get the sounds of
those environments and they're

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free to listen to on Audible so if you do
have the Audible app they could be a good

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idea as well but I do find ambient
sounds really helpful to get

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to sleep and something else I
found helpful to get to sleep is

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something called Boxbury I don't know if anybody's tried that,
but what you do is, it's you breathe in for a count of four

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and then you hold your breath for a count of
four, then you breathe out for a count of four

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and then you hold it at the bottom for a count of four. So if you
think of it like a box, and I found if I do that four or five times

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I'm usually asleep by the time I'm starting the fifth one. So that
may be something you want to try if you've got problems, getting

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to sleep. Yes, Linda, we'll have a lot of hardened
coffee drinkers in here. I don't, this is

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like I say, five o'clock in the morning. I've
actually got a cup of lemon and ginger tea

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so I haven't started on the coffee yet. I would
usually, but I thought because it was so early

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I would have a lemon tea. Linda says the YouTube
was just nice music that came in waves with

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unusual patterns on the screen. That sounds nice. Joe says
she doesn't have trouble getting to sleep, but staying asleep

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which moves us on nicely to the next
section, Joe, so thanks for that

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So I'm assuming most of us in the chat and
myself included do have trouble staying asleep

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I mean, how many of you have gone to bed? See, you go
to bed at 10.30 and then you'll get nicely to sleep

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and you'll wake up and you think, oh, it must be about 5. o'clock and you look at
the clock and it's like one o'clock in the morning. I hate that. And I do tend

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to look at the clock at the same time every
morning I've found. And for me, I think it's around

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two o'clock. There was a few mornings where I was looking
at the clock and it was saying three, three, three

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And I thought that was a bit odd. But there's, I
mean, there's several reasons people wake up from

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the, through the night. And I think when we're over 50 and
over 60, you know, what with menopause and postmenopause

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and what have you. You do tend
to sleep less. Well, I do

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And by the way, I am not a medical professional. I'm not
a sleep professional. So if you do have any medical issues

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it's keeping you awake through the night.
Or, you know, you're awake through the night

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and it's really affecting your days.
And please do go and see you, doctor

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But some of the reasons that I've
woken up through the night in the past

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is I've suffered badly with leg
cramps. And that has woken up

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me up and of course it's difficult to get back
to sleep sometimes i wake up because i'm too hot

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sometimes i wake up because i've got things
on my mind and i'm just not sleeping well

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i do think for me i've got the wrong
bed time i need to sort that out

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yes linda's saying she has she doesn't have
trouble getting to sleep it's staying sleep

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hi tina nice to see you eats a banana Yeah I do eat bananas I started well many years ago I started taking
a vitamin B12 and a magnesium which really helped my leg cramps along with the stretches on a night

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So, you know, like I say, I'm not a doctor, so don't
quite and get vitamins just because I'm saying I take them

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This is just my personal, my personal thing. But again, if you, you know, if you
wake up through the night, what is it that you do when you wake up through the night

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Do you pick your phone up? Because obviously
we've just said that that's not a good idea

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So if you let us know in the comments, what do you do when you wake up at
say 2, you know, 1 o'clock in the morning and you don't want to get up

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What is it that you do? Yeah, Linda, potentially. Potassium, you do need potassium, but
a packet of crisps would be no good for me because, as you probably know, I do low carb

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I'm diabetic, so I'm not wanting to eat too many
packets of crisps. Linda, you scroll on your phone

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Yeah, I wake up, I've often woken up through the night, you
know, 2 o'clock in the morning, and my husband's on his phone

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And I keep telling them, obviously, it's going to be difficult to get
back to sleep if you've been looking at Facebook for half the night

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so that's not always a good
idea. Might work for some people

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Yeah, Tina, Tina says magnesium
is supposed to be good for you

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I've been taking magnesium for a few years now, and
it does help the cramps in the legs I have found

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So again, you can try, you know, if you wake up
through the night, you can try that box breathing

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I have tried that. It definitely is a good thing. So if you
haven't tried it and you're a bit skeptical, just give it a go

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You never know it might work. And again, the ambient sounds, but not with
the headphones because you don't want to get tangled up when you fall asleep

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And apparently, if you've been awake for more
than 15 to 30 minutes, you should actually get up

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I think I'll probably do that. my husband says there's
no way he's getting up before 6 o'clock in the morning

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So even if he wakes up early, he's not
getting up. It's just a thing he's developed

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But I have to get up because usually my legs are,
I've got osteoarthritis and I've got neuropathy

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if I want to sound like a hypochondriac.
But that does give me pains in my legs

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So if I'm awake for any length of time in bed, it just gets too much
and I have to get up and move around just to get rid of the pain

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but I try not to pick my
phone up if I can help it

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Janet says I think like cramps are
from being on your feet too much

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Before I retired, I had them all the time now no more.
Yeah, I think that is, you know, a possibility, Janet

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I think for me, I think it's because I
sit all day and I'm not moving enough

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So you're damned if you're doing, damned if you don't, don't
you? Yeah, Linda, I think it's different for different people

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I think cramps are just something the, you know, the
doctors and that haven't really got to grips with

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They don't know why it happens. And I don't
think they really know how to cure it either

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I think it's just something
that we'll have to put up with

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So does anybody get up through the night if they
can't sleep, if they've been awake for 30 minutes

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Has anybody decided to get up
and just pot around the house

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If you do that, what do you do? I have
getting up at 2 o'clock in the morning before

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I like to say, if I can't get back to
sleep within 30 minutes, I'll get up

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And I'll probably make a cup of herbal tea. I won't have
a coffee. And I'll read a bit of a book, again, like I say

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not anything too tax, and just something simple. I
always find something like, I've mentioned this before

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The Happiness Project by Gretchen Rubin,
something like that I always find is nice to read

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It's not going to affect my brain too
much that I won't get back to sleep

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It is nice to say. So actually, I mean, there's six
people in the chat and it is nice to say, actually

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because I wasn't sure that many people were going
to get up and actually turn on their computer

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So that leads us on to the next thing that I wanted
to talk about, which is an early morning routine

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Because I think if I wake up at 4
o'clock, 4 o'clock would be the earliest

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So if I wake up at 5 o'clock, I'm definitely getting
up and starting my day. Does anybody else do that

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You know, if it comes to 4 o'clock, 5 o'clock
in the morning, maybe 6 o'clock for some people

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you just say, okay, I'm getting up, that's
it, I'm not going to try and get back to sleep

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I read a book recently, or I'm reading
a book, I'm actually halfway through it

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and it's called The 5am Club by Robin Sharma, and it is
all about developing a 5 o'clock in the morning routine

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I think it's mainly for entrepreneurs, but I think
a version of it would work for all of us as well

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you know, for people who are
retired, people who work from home

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who aren't entrepreneurs, but maybe you're just at home.
And it's all about owning your morning to elevate your life

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And I think the idea is good. And he says
that from 5am in the morning until 6am

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you should have 20 minutes of intense exercise,
which I'm not going to do intense exercise

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20 minutes of self-reflection, and 20 minutes of personal
growth. Now, I can see why those things are going to work for

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an entrepreneur is probably a good thing. But for
somebody like me, who is not really an entrepreneur

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I am self-employed, but in no way
would I say I was an entrepreneur

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So for the exercises for me, if I was
awake, see I started my day at 5 a.m

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I might do some simple stretches
on maybe a very light yoga routine

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If it's light in the morning, me and my husband
would, if, well, not that he's awake at 5

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but it would have to be 6 for him, would go for a walk. I really
enjoy your walk first thing in the morning. But if not, it would just

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be stretches or something late exercise in the house.
Self-reflection. I don't really do self-reflection

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but that part for me would be, again, if it was
a nice morning and it was late or maybe if it

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wasn't late, but it's still a nice morning. I would
sit in the garden with a cup of tea for, you know

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20 minutes and just think just look around and think about what we do is going to be or some people might write in a
journal that might be how they do some self first thing in the morning And for the personal growth I not really looking

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for personal growth, but I do like to read
something motivating if I'm going to be working from

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home that day, which I work from home every
day. So that's a given. I would probably read

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something like the Happiness Project or I have
another little book that I quite like to dip

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into it's how to find joy in five minutes
a day by Joanne Mallon. It just nice

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nice, something easy to ease it into your day.
I mean, you could do a hobby for 20 minutes

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If you knit or if you do a junk journal and
something like that, you could do that for 20 minutes

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because when you're doing things like that, you
do kind of self-reflect as you're going along

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And it is a bit of, you know, personal growth because you're actually
doing something. and you're not just sitting there looking into space

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I could even watch some YouTube videos. A lot of
YouTube videos motivate me and get us started on my day

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So that's a good thing. Linda
says she's on her phone in bed

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Janet says I'm thinking about
going to sleep at 5 to 6am

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What time did you go to bed, Janet?
Did you say it just remind me? I endure

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So you haven't actually gone to sleep. You're just
actually going to sleep at 5 a.m. in the morning

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Janet says she indulges a natural
inclination to be up all night

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So you're a night owl, Janet. Interesting. I'm
definitely a morning person rather than a night person

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Most definitely. Interesting. So does anybody
have a morning routine when they get up

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Or do you just go straight into whatever
you're going to be doing for that day

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Or do you have a set routine that you would do
every morning? Let us know in the comments, please

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Linda says you never wake so poorly. Well, that's
because you go to bed at 1 o'clock in the morning

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I'm assuming 5 o'clock is kind
of the middle of the night

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you. And Janet, you've been at night time,
you've been up all night since you were born

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Yeah, my grandson's a bit like that. He's seven
and he's turned into a teenager. He likes to lie in

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So does anybody do any kind of exercise when
they, when they get out of bed in the morning

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Do you like to go for a walk?
Jo sleeps perfectly on the sofa

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So do you go to bed and then you wake up through the night and you
get up and you just have a lie on the sofa and let you nod off, Joe

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I wonder why that is. Is it because it's a
different environment or is it darker in a way

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a sofa is, is there less noise where a sofa is? I find
that it's hotter in my bedroom than it is downstairs

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So maybe it's cooler downstairs or maybe
it's just become a psychological thing

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that you sleep better if you get up and lie on the sofa.
Janet says her mother was a dear person and she drove her mad

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Yes, I could imagine that. And Linda says she's
always been a night owl and no, she doesn't exercise

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Does anybody read a book when
they get up through the night

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I'm reading a book at the minute called Days
at the Murasaki Book Shop by Japanese author

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I can't recall the name of it at the moment. It's very quite a slim
book, but it's a really, I found it a really relaxing book to read

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It's not like it hasn't got much plot in it. It's just pottering along and, you know, people are
going into bookshops and they're talking about the books and they're talking about Japanese food

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And I find that quite relaxing. So that is
an easy book to read if I wake up early

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it's been like that since she lost her husband
last year. I'm really sorry to hear that, Joe

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I suppose that's understandable, you know,
if you've shared a bed with your husband

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then that might be difficult and that's maybe
why you find it easier to sleep on your sofa

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So those are all the things that I wanted
to talk about. Anybody watching this on the

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replay please feel free to add to the comments
and let us know about your sleep routines or your

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morning routines or things like that
Janet says she will read on her phone

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find it hard to say a book yeah i get that Janet
that's reminded as i do you need to actually

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go and get my eyes tested again because i don't
think my glasses are working as well as they were

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So it's 527, so we've been on for half an hour.
I really appreciate everybody joining in the chat

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Thank you for that. Linda Say
she finds an audible funny book

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Yeah, any recommendations for books on Audible,
please feel free to leave them in the comments

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because I like a book on Audible as well. I am
planning to do some more of these YouTube lives

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because I think it's nice to get immediate
feedback and chat with you in here

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I don't know if 5am is the right time to do it
if you have any thoughts, please let us know

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But I would like to do something live on a regular basis
and talk about some topics that we all want to talk about

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and you find people, women over 50 especially talking about. So if you've
got any ideas for topics as well, please let us know in the comments

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So I think I'm going to leave it there. Like
I said, thank you so much for joining us

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I hope you found it a little bit
interesting. And I'll see you again soon

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So bye, everyone. Thank you