In this episode of The Healthy Sleep Podcast, John and David Grove explore why sleep is the ultimate act of self-love. In a world that glorifies busyness, they make the case that taking care of yourself starts with rest — and that your body, mind, and relationships all benefit when you prioritize a good night’s sleep. They cover everything from building a simple nightly wind-down routine to understanding the physical and mental costs of sleep deprivation to the idea of “paying yourself first” with rest. With their signature mix of humor and practical advice, John and David show how small, consistent changes can transform your nights and improve your days. Key Takeaways Sleep isn’t a luxury — it’s an essential form of self-love and self-care. Sacrificing sleep for “busyness” leads to poor decisions, higher stress, and inflammation. Being sleep-deprived can make you irritable, unfocused, and less effective in daily life. Creating a nightly wind-down routine helps you fall asleep faster and sleep deeper. Small habits — like gratitude, light stretching, or reading before bed — compound over time. A supportive mattress makes it easier to prioritize rest, but daily habits matter just as much. Prioritizing your own rest benefits everyone around you — you can’t pour from an empty cup. Actionable Sleep Tips from this Episode Commit to a consistent nightly wind-down for 15–30 minutes before bed. Try light stretching, journaling, or reading 10 pages to signal your body it’s time to rest. Stick to a consistent wake-up time to train your body’s natural rhythm. Reflect on the day and practice gratitude to calm your mind before sleep. Remember: prioritizing sleep is an act of self-love — it improves your health, focus, and mood. Follow and Connect Instagram: @TheHealthySleepPodcast YouTube: The Healthy Sleep Podcast Listen on your favorite podcast platform Transcript 0:00:00.190,0:00:01.330Now that just tells me that you got 0:00:01.330,0:00:02.610a really bad mattress. 0:00:02.970,0:00:05.890If your sofa or your recliner sleeps better 0:00:05.890,0:00:09.730than your mattress, go to the store, go 0:00:09.730,0:00:10.250now. 0:00:27.360,0:00:30.585Welcome to the Healthy Sleep Podcast by MattressGrove. 0:00:30.900,0:00:33.720I'm David, this is John. We're the Grove 0:00:33.720,0:00:34.140brothers. 0:00:34.140,0:00:38.020We are owners of MattressGrove and we 0:00:38.020,0:00:41.780believe that sleep is the best way to 0:00:41.780,0:00:42.820take care of yourself. 0:00:43.700,0:00:44.660Self-love. 0:00:45.080,0:00:45.960Yes, absolutely. 0:00:46.200,0:00:47.540You doing anything new right now? 0:00:48.340,0:00:50.580Yeah, trying to work out a little bit 0:00:50.580,0:00:54.060more. Adding a workout, add more water, you 0:00:54.060,0:00:55.060know, trying to eat good. 0:00:55.160,0:00:56.940So those are a couple of different things. 0:00:57.280,0:00:57.660Nice. 0:00:57.660,0:01:00.120I'll let you know next week how that's 0:01:00.120,0:01:00.620going. 0:01:00.660,0:01:01.600Yeah, no, that's good. 0:01:01.660,0:01:02.380That's fantastic. 0:01:02.380,0:01:04.840It's always good to have like a little 0:01:04.840,0:01:05.580something going on. 0:01:05.800,0:01:07.180Sounds like to me, you've got a few 0:01:07.180,0:01:08.080things going on there. 0:01:08.360,0:01:10.140I added, I think I added too many, 0:01:10.260,0:01:10.860but it's okay. 0:01:10.980,0:01:11.480It's okay. 0:01:11.540,0:01:12.440They're all good things. 0:01:12.580,0:01:14.400So we'll figure out which one lasts the 0:01:14.400,0:01:14.900longest. 0:01:15.080,0:01:15.960So how about yourself? 0:01:16.220,0:01:19.660Yeah, you know, I'm drinking more water, you 0:01:19.660,0:01:20.940know, trying to stay more hydrated. 0:01:21.420,0:01:23.820I noticed during the summertime I was dehydrated 0:01:23.820,0:01:24.260a lot. 0:01:24.260,0:01:25.880And also I'm trying to, I'm really working 0:01:25.880,0:01:28.540on getting up at 5 a.m. It 0:01:28.540,0:01:29.420makes it awfully. 0:01:30.400,0:01:33.060I get tired early on 7 o'clock, 0:01:33.140,0:01:33.6408 o'clock. 0:01:33.800,0:01:35.000But, you know, as long as I get 0:01:35.000,0:01:36.580up at 5, I'll be in bed sleeping 0:01:36.580,0:01:38.180pretty much by 9.30. Yeah. 0:01:38.240,0:01:40.340You know, you guys here that are watching, 0:01:40.580,0:01:43.580you know, shared your ideas, you know, what 0:01:43.580,0:01:44.200you're doing new. 0:01:44.820,0:01:47.900Again, you know, we're here to give knowledge 0:01:47.900,0:01:51.660to everybody that's listening about a better night's 0:01:51.660,0:01:55.360sleep. Go to @thehealthysleeppodcast on 0:01:55.360,0:01:58.720IG and it will, we would love to 0:01:58.720,0:02:00.180answer any of your questions or we would 0:02:00.180,0:02:03.480love to share your ideas with everybody here. 0:02:03.680,0:02:06.420So anyway, and like David said, today's episode 0:02:06.420,0:02:10.300is all about sleep and self-love. 0:02:10.460,0:02:11.900If I need to take care of myself, 0:02:12.840,0:02:13.660I need to sleep good. 0:02:13.840,0:02:16.720Today we want to talk about how everybody 0:02:16.720,0:02:18.320here, I mean, we deserve it. 0:02:18.320,0:02:20.920And it doesn't cost us anything, right? 0:02:20.920,0:02:22.520It just costs us a little time and 0:02:22.520,0:02:23.880that time is well worth it. 0:02:24.200,0:02:25.360So it's not like we got to go 0:02:25.360,0:02:27.160spend a hundred dollars, a thousand dollars, a 0:02:27.160,0:02:27.660hundred thousand. 0:02:28.000,0:02:30.500You know, what's interesting is some of the 0:02:30.500,0:02:34.320most well-to-do people that maybe they 0:02:35.280,0:02:37.160haven't got a good sleep routine and they 0:02:37.160,0:02:39.300don't sleep well, they would pay a million 0:02:39.300,0:02:40.700dollars for a good night's rest. 0:02:41.280,0:02:43.560So is, you know, everybody here, we all, 0:02:43.760,0:02:44.540we can do that. 0:02:44.620,0:02:46.640We can start today and start getting a 0:02:46.640,0:02:47.380better night's rest. 0:02:47.380,0:02:50.080And there's no amount of money you can 0:02:50.080,0:02:51.060pay for a better night's sleep. 0:02:51.240,0:02:54.600Oh, and most of that comes from previously 0:02:54.600,0:02:55.540bad habits. 0:02:56.160,0:02:58.560You know, as some people say, oh, I'm 0:02:58.560,0:02:59.520a workaholic. 0:02:59.620,0:03:00.380I love to work. 0:03:00.440,0:03:01.000I work hard. 0:03:01.440,0:03:03.400So you sacrifice sleep. 0:03:05.260,0:03:07.600That's not good for yourself, you know, in 0:03:07.600,0:03:08.220the long run. 0:03:08.500,0:03:09.680Yeah, no, you're right. 0:03:09.860,0:03:13.340That busy badge culture is really, really, it's 0:03:13.340,0:03:13.780not good. 0:03:13.780,0:03:14.140It's bad. 0:03:14.140,0:03:16.760It's a busy, bad, it's a busy, bad, 0:03:16.780,0:03:18.040bad culture, culture. 0:03:18.320,0:03:22.760The most successful people, you know, it sounds 0:03:22.760,0:03:25.320like that they, they don't sleep much or 0:03:25.320,0:03:26.960whatever, but if you think about it in 0:03:26.960,0:03:30.080today's world, the most successful people have sleep 0:03:30.080,0:03:30.880-coaches.-Right. 0:03:31.020,0:03:34.360The best athletes, the best business people, the 0:03:34.360,0:03:36.920best moms and dads, they, they, you know, 0:03:36.940,0:03:37.940they can afford it. 0:03:37.980,0:03:39.600-They have sleep coaches.-Right. 0:03:39.680,0:03:41.260Why is that important? 0:03:41.260,0:03:44.020It's that important because they know they need 0:03:44.020,0:03:45.180to get better sleep. 0:03:45.780,0:03:47.320And, but we, we don't, I don't have 0:03:47.320,0:03:47.820a sleep coach. 0:03:47.840,0:03:49.080I'm a, I'm the sleep coach. 0:03:49.220,0:03:50.420You're my sleep coach, go to sleep. 0:03:50.700,0:03:51.200Right, exactly. 0:03:51.320,0:03:53.500So, I mean, but that's, it's that important. 0:03:53.780,0:03:55.560-You can't go back.-But you can start 0:03:55.560,0:03:56.060today. 0:03:56.280,0:03:58.120Today is the day that you can start 0:03:58.120,0:03:59.760with good sleep habits. 0:04:00.340,0:04:03.080You really should take care of yourself. Love 0:04:03.080,0:04:06.780yourself first, and then everything else will work 0:04:06.780,0:04:07.280out for you. 0:04:07.520,0:04:09.380Yeah, I guess a good analogy for that 0:04:09.380,0:04:11.340is you're talking to your financial advisor. 0:04:12.120,0:04:12.880What do they tell you? 0:04:13.340,0:04:15.060Pay yourself first, right? 0:04:15.200,0:04:17.380Pay yourself first, take your money, take a 0:04:17.380,0:04:19.560dollar out on every, every paycheck, take a 0:04:19.560,0:04:20.600dollar out and put it in your savings 0:04:20.600,0:04:21.060account. 0:04:21.060,0:04:22.900Pay yourself. Sleep first. 0:04:23.340,0:04:25.040You know, I can kind of relate to 0:04:25.040,0:04:27.860being a little tired. 0:04:28.200,0:04:31.180You know, I was at a Furniture Market 0:04:31.180,0:04:33.900in Vegas a few years back, maybe a 0:04:33.900,0:04:34.580decade back. 0:04:35.440,0:04:37.280But anyway, I was out with some clients 0:04:37.280,0:04:40.680and, you know, entertaining, building a little rapport 0:04:40.680,0:04:43.540and maybe stayed out a little too late. 0:04:44.320,0:04:46.280And so I didn't get the proper rest. 0:04:46.920,0:04:48.660And, you know, coming from the East Coast, 0:04:48.720,0:04:49.900also some jet lag. 0:04:50.563,0:04:52.820But nonetheless, I only got about four hours 0:04:52.820,0:04:53.320of sleep. 0:04:53.340,0:04:54.160I thought I was doing good. 0:04:54.240,0:04:55.560I was out with clients, you know, spending 0:04:55.560,0:04:57.040time with them, doing the right thing, you 0:04:57.040,0:04:59.660know, you know, didn't get in trouble, didn't 0:04:59.660,0:05:00.340get put in jail. 0:05:00.820,0:05:03.300That, that, that, that city never sleeps, you 0:05:03.300,0:05:04.540know, but I had to go to sleep. 0:05:04.540,0:05:07.740The next day in this, in this space, 0:05:07.800,0:05:11.060you know, customers coming in and I was 0:05:11.060,0:05:11.860just not sharp. 0:05:12.060,0:05:13.620Yeah, I really didn't realize it until later 0:05:13.620,0:05:14.100that day. 0:05:14.100,0:05:15.280I'll just, you know, I didn't feel like 0:05:15.280,0:05:17.480I had my A game, but maybe C. 0:05:17.760,0:05:18.700-Maybe.-Maybe. 0:05:19.060,0:05:19.660-Yeah.-Yeah. 0:05:19.660,0:05:20.700-So -Maybe. 0:05:20.900,0:05:22.260Yeah. Cause I just, all I want to do 0:05:22.260,0:05:27.400-is drink coffee, you know, eat sugar, cookies,-Oh terrible, yeah. 0:05:27.500,0:05:29.380whatever else of making bad decisions. 0:05:29.380,0:05:32.240And, you know, that's the old busy, you 0:05:32.240,0:05:35.120know, badge culture where I thought I was 0:05:35.120,0:05:35.700doing good. 0:05:36.020,0:05:38.680-Right.-But I wasn't. How much better would 0:05:38.680,0:05:39.180I have been? 0:05:39.380,0:05:40.860I didn't, I mean, I could have just gone 0:05:40.860,0:05:42.860out to dinner with them and then gone 0:05:42.860,0:05:43.360home. 0:05:43.560,0:05:45.040They still would have loved me and I 0:05:45.040,0:05:46.140would still love them, but. 0:05:46.540,0:05:46.940Yeah. 0:05:46.940,0:05:48.740But still it's, it's not the same. 0:05:48.880,0:05:50.520I would have done it differently today and 0:05:50.520,0:05:53.000that's probably, you know, yeah, I would not 0:05:53.000,0:05:53.800have stayed out all night. 0:05:54.820,0:05:55.720-Maybe.-Or maybe I would. 0:05:55.720,0:05:57.220Maybe. 0:05:57.220,0:05:59.040But yeah, no, I mean, and you're 0:05:59.040,0:06:02.580right. You make poor choices when you are, you 0:06:02.580,0:06:03.080know, slumpy. 0:06:03.500,0:06:05.800When you are slumpy, you are going to 0:06:05.800,0:06:07.140make those poor choices. 0:06:07.320,0:06:07.820Yeah. 0:06:07.940,0:06:09.440You're just not thinking clearly. 0:06:09.680,0:06:11.820You're kind of going through the motions. 0:06:12.320,0:06:15.620Vegas is a hard place to get some 0:06:15.620,0:06:16.120good sleep. 0:06:16.380,0:06:17.180-It is.-It really is. 0:06:17.400,0:06:18.500I mean, I don't even have, they don't 0:06:18.500,0:06:20.700even have a clocks on the wall in 0:06:20.700,0:06:21.300the hotels. 0:06:21.480,0:06:22.940I mean, you know, in those casinos. 0:06:23.340,0:06:23.740Right. 0:06:23.740,0:06:24.780So, and it's bright. 0:06:24.860,0:06:26.920You'd never know what time it is there. 0:06:26.980,0:06:27.920You can go out and it looks light 0:06:27.920,0:06:28.560outside too. 0:06:28.560,0:06:29.200Exactly. 0:06:29.500,0:06:30.380But anyway, yeah. 0:06:30.480,0:06:32.700So, so don't do that if you can 0:06:32.700,0:06:33.200help it. 0:06:33.480,0:06:36.200Because, or if you do take that next 0:06:36.200,0:06:38.260day to get some rest, right. 0:06:38.260,0:06:39.160Cause you're going to need it. 0:06:39.200,0:06:40.980And it, it, it's going to take you 0:06:40.980,0:06:41.980a day or two to catch up. 0:06:42.060,0:06:44.520The stress hormone cortisol kicks in when you 0:06:44.520,0:06:46.740don't get that sleep either. 0:06:46.740,0:06:49.240And so, you know, that raises that. 0:06:49.300,0:06:51.580It causes a lot of inflammation in your 0:06:51.580,0:06:52.000body. 0:06:52.000,0:06:53.520-It causes you to--Anxiety. 0:06:53.740,0:06:54.240Yep. 0:06:54.580,0:06:55.460Huge anxiety. 0:06:55.720,0:06:56.700-Yeah.-It's interesting though. 0:06:56.700,0:06:58.200Some people say, you know, they sleep well 0:06:58.200,0:06:59.300in a hotel better than they do at 0:06:59.300,0:07:01.060home. That's probably, they may need to check their 0:07:01.060,0:07:03.740mattress or at least their, their hygiene. 0:07:04.040,0:07:04.460Yeah. 0:07:04.460,0:07:06.620It would definitely be a mattress. Start there. 0:07:06.740,0:07:07.160Yeah. 0:07:07.160,0:07:07.860I think so too. 0:07:08.120,0:07:10.440So, cause a good, good supportive mattress is 0:07:10.440,0:07:12.440a place that you want to go to 0:07:12.440,0:07:12.760sleep. 0:07:12.760,0:07:14.460And so when you go and lay down 0:07:14.460,0:07:17.260on that mattress and it's comfortable, then it's 0:07:17.260,0:07:20.080a whole lot easier just to, you know, 0:07:20.420,0:07:22.460fall asleep and actually want to go to 0:07:22.460,0:07:24.180-bed.-I mean, just cause you have a mattress 0:07:24.180,0:07:26.760or you can sleep on the sofa, doesn't 0:07:26.760,0:07:27.860-mean you're getting a good night's sleep.-Right. 0:07:28.220,0:07:29.320You can lay there for 10 hours. 0:07:29.440,0:07:30.700Oh man, I got 10 hours of sleep. 0:07:30.820,0:07:34.080-Well, you really didn't because your body and-Right. 0:07:34.080,0:07:36.240your muscles are trying to keep everything in 0:07:36.240,0:07:38.960line while you're trying to sleep. 0:07:39.060,0:07:40.440That just tells me that you got a 0:07:40.440,0:07:41.580really bad mattress. 0:07:41.940,0:07:44.840If your sofa or your recliner sleeps better 0:07:44.840,0:07:47.780than your mattress, go to the store. 0:07:47.980,0:07:48.360Yeah. 0:07:48.360,0:07:49.220Go. Now. 0:07:49.660,0:07:50.260-Yeah.-Go. 0:07:50.260,0:07:51.020Yeah, absolutely. 0:07:51.020,0:07:53.734Or, or, or, or go, go to mattressgrove.com. 0:07:55.240,0:07:55.840Shameless plug. 0:07:56.700,0:07:58.940-Exactly.-I mean, I mean that MattressGrove is 0:07:58.940,0:08:00.200the only sponsor we have. 0:08:00.240,0:08:01.540So we can mention them every now and 0:08:01.540,0:08:01.900again. 0:08:01.900,0:08:02.400Absolutely. 0:08:02.500,0:08:05.660There's, there's so many things that, that sleep 0:08:05.660,0:08:08.440affects, you know, like I said, affects the 0:08:08.440,0:08:08.940cortisol. 0:08:09.000,0:08:11.220It affects the, uh, which is the stress 0:08:11.220,0:08:11.580hormone. 0:08:11.580,0:08:14.560It also affects, you know, which causes inflammation, 0:08:15.040,0:08:18.920-um, you know, heart disease. Let's get some better sleep.-Right. 0:08:18.920,0:08:22.620-Focus on that.-You know, self love, love yourself 0:08:22.620,0:08:23.600in this moment. 0:08:24.180,0:08:25.280Take good care of yourself. 0:08:25.640,0:08:28.120You know, I mean, there's no, there's nothing 0:08:28.120,0:08:30.860wrong with, Hey, look, I need good sleep. 0:08:30.900,0:08:32.220So I'm going to get it. 0:08:32.500,0:08:33.860I need to take care of myself. 0:08:34.600,0:08:36.020So I feel better. 0:08:36.299,0:08:37.600Everybody around me is going to feel better 0:08:37.600,0:08:38.100about it. 0:08:38.500,0:08:39.640You know, do I go to sleep? 0:08:39.919,0:08:40.900You know, do I go to bed a 0:08:40.900,0:08:42.179little earlier than everybody else? 0:08:42.240,0:08:42.780Well, that's fine. 0:08:42.919,0:08:44.200Y'all, y'all, y'all stay up. 0:08:44.360,0:08:45.300I'm going to go to bed. 0:08:45.500,0:08:46.900I'm going to get my sleep. 0:08:47.080,0:08:50.340So that tomorrow you'll enjoy me. 0:08:50.660,0:08:51.600I won't be slumpy. 0:08:51.920,0:08:52.520Don't be slumpy. 0:08:52.700,0:08:53.140That's right. 0:08:53.140,0:08:54.900If you're slumpy, nobody wants to be around 0:08:54.900,0:08:55.400you. 0:08:55.420,0:08:58.020So, uh, we always like to end with 0:08:58.020,0:08:59.920a sleep tip, you know, of the week, 0:08:59.920,0:09:02.120um, uh, this week, uh, you know, I 0:09:02.120,0:09:04.120think a simple one, like you said, let's, 0:09:04.200,0:09:08.020let's do one a week. Whenever you hear a podcast or 0:09:08.020,0:09:10.640whatever, you know, is, is create a wind 0:09:10.640,0:09:12.720down a nice nightly wind down. 0:09:12.720,0:09:16.420You know, Hey, I, um, I got 15 0:09:16.420,0:09:18.780minutes to, you know, brush my teeth and 0:09:18.780,0:09:20.600then I get my, you know, fluff my 0:09:20.600,0:09:24.060pillow, pull out my sheets and, you know, 0:09:24.100,0:09:24.820get in the bed. 0:09:24.920,0:09:27.340And, you know, I like to kind of 0:09:27.340,0:09:29.340do a, a recap of the day and 0:09:29.340,0:09:30.220be grateful. 0:09:30.400,0:09:31.320You can do some light stretching. 0:09:31.700,0:09:33.280So these are just some ideas, but the 0:09:33.280,0:09:34.560key is do it. 0:09:34.560,0:09:37.320And like what you mentioned, do it on 0:09:37.320,0:09:40.000-a consistent basis. Do it for 21 days,-Right. 0:09:40.200,0:09:42.500you know, just do these things for 21 0:09:42.500,0:09:43.960days, because then you create that habit. 0:09:44.140,0:09:45.660And then all of a sudden, I promise 0:09:45.660,0:09:47.940you, everybody, you guys are going to have 0:09:47.940,0:09:48.680a better day. 0:09:49.060,0:09:50.140You're going to feel better. 0:09:50.280,0:09:51.460You're going to have a better day. 0:09:52.000,0:09:53.920And then you can, then you can layer 0:09:53.920,0:09:54.300on. 0:09:54.300,0:09:56.040So you're just leveling up, just doing a 0:09:56.040,0:09:57.360nice little nightly wind down. 0:09:57.500,0:09:58.560You know, some people like to take a 0:09:58.560,0:09:59.040bath. 0:09:59.040,0:10:01.000Um, I usually don't do that myself, but 0:10:01.000,0:10:02.280it's, I think it's helpful. 0:10:02.520,0:10:05.040Yeah.I like, I like my, for me, it's 0:10:05.040,0:10:08.580a shower or, you know, when I have 0:10:08.580,0:10:10.100a good book and I'm reading it, I'm 0:10:10.100,0:10:10.660not a reader. 0:10:11.000,0:10:13.120So, yeah. But get about, you know, get 0:10:13.120,0:10:16.040about, you know, commit to 10 pages. 0:10:16.160,0:10:17.000That's what I've done. 0:10:17.260,0:10:18.500Committed to 10 pages. 0:10:19.180,0:10:21.620That's a, that's a point where I'm forcing 0:10:21.620,0:10:23.620myself to stay awake a little bit. 0:10:24.140,0:10:25.840But as soon as I'm done with those 0:10:25.840,0:10:27.82010 pages, I can set it down and 0:10:27.820,0:10:28.320I'm out. 0:10:28.580,0:10:30.500So my head hits the pillow and I'm 0:10:30.500,0:10:31.000done. 0:10:31.160,0:10:32.980-Yeah.-So, those are the two things that 0:10:32.980,0:10:35.300really helped me get ready for bed. 0:10:35.780,0:10:38.220So, and then that you didn't alarm doesn't 0:10:38.220,0:10:39.340even wake you up because you're up. 0:10:39.340,0:10:39.840Boom. 0:10:40.680,0:10:41.880Ready for the day, hit the floor. 0:10:42.320,0:10:43.880I wake up and I'm like, where'd the 0:10:43.880,0:10:44.360alarm go? 0:10:44.360,0:10:45.740Oh, I beat it. 0:10:46.040,0:10:47.840I won today already. 0:10:48.180,0:10:48.680Let's go. 0:10:49.120,0:10:50.560Hey, you know, sleep isn't a luxury. 0:10:50.980,0:10:52.760I mean, it is a, it is a 0:10:52.760,0:10:54.920absolute, it is something we need and it's 0:10:54.920,0:10:55.760self love. 0:10:55.940,0:10:57.640We should really, you know, focus on that 0:10:57.640,0:11:00.160and we should take that time for ourselves. 0:11:00.620,0:11:02.320And I know it is, it's, it's the 0:11:02.320,0:11:04.440third period, but let's take the time for 0:11:04.440,0:11:06.000us. Cause we got those other two periods of 0:11:06.000,0:11:07.000take care of everybody else. 0:11:07.220,0:11:07.740Right. Yeah. 0:11:07.740,0:11:09.000Cause I mean, you know, again, it goes 0:11:09.000,0:11:10.880back to, if you don't take care of 0:11:10.880,0:11:13.080yourself, you definitely can't take care of anybody 0:11:13.080,0:11:13.580else. 0:11:13.660,0:11:16.480-Yeah that's true.-So let's take care of us. 0:11:16.600,0:11:17.100Cool. 0:11:17.380,0:11:20.040I mean, so if somebody wants to follow 0:11:20.040,0:11:22.040us or find us, how do they do 0:11:22.040,0:11:22.400that? 0:11:22.400,0:11:23.140That's a great question. 0:11:23.340,0:11:27.493So just at the healthy, @thehealthysleeppodcast. 0:11:28.200,0:11:30.780That's, that's a, that's one place on, on 0:11:30.780,0:11:31.280Instagram. 0:11:31.560,0:11:33.460Of course you can go to YouTube and 0:11:33.460,0:11:34.540find us there. 0:11:34.540,0:11:36.380The Healthy Sleep Podcast. 0:11:36.600,0:11:38.240Or you can go to @mattressgrove. 0:11:38.580,0:11:39.840You can find us there as well. 0:11:40.080,0:11:42.180So, you know, we, we really appreciate again, 0:11:42.280,0:11:42.780everybody watching. 0:11:42.920,0:11:45.620If you're still watching at the end, fantastic. 0:11:45.760,0:11:48.220You're the only one and we appreciate it. 0:11:48.440,0:11:50.560You know, send a little message to us 0:11:50.560,0:11:51.960and say, Hey, I've watched to the end. 0:11:52.020,0:11:52.640That would be awesome. 0:11:53.440,0:11:55.300But but we really appreciate everybody. 0:11:55.480,0:11:57.800And again, we're, we're here to help answer 0:11:57.800,0:11:58.220questions. 0:11:58.220,0:12:00.180We're here to help people get a better 0:12:00.180,0:12:03.040night's sleep so that we can have a 0:12:03.040,0:12:03.540better day. 0:12:03.720,0:12:04.220That's right. 0:12:04.540,0:12:07.260-So get better sleep.-Get sleep.

In this episode of The Healthy Sleep Podcast, John and David Grove dive into the essentials of building the ideal sleep environment. From mattresses and pillows to lighting, temperature, and even white noise, the brothers break down what really makes your bedroom the most peaceful place in your home. They cover everything from choosing the right mattress and pillow to why clean sheets matter to how blackout curtains and white noise apps can make the difference between tossing and turning and sleeping soundly. With their trademark mix of humor and practical advice, John and David share the small tweaks that add up to big improvements in your nightly rest. Key Takeaways Sleep deprivation doesn’t just make you tired — it affects relationships, work, and health. Being slumpy (sleep-deprived + grumpy) is worse than being hangry. Deep sleep is when your brain cleans itself, boosting memory and focus. Micro-sleeps are dangerous — your brain will shut down if you don’t get rest. Long-term sleep deprivation raises risks of sickness, weight gain, and even chronic disease. Consistent sleep and wake times help your body naturally reset. A good mattress is the foundation, but daily sleep habits make all the difference. Actionable Sleep Tips from this Episode Watch for signs of being “slumpy” — irritability, forgetfulness, or lack of focus. Stick to a consistent wake-up time to train your body’s natural rhythm. Prioritize 8 hours of sleep as a non-negotiable investment in your health. Create a sleep environment you love — your mattress, space, and habits all matter. Follow and Connect Instagram: @MattressGrove Listen on your favorite podcast platform Transcript 0:00:00.250,0:00:02.610When you are hungry and you're grumpy at 0:00:02.610,0:00:04.990the same time, nobody wants to be told 0:00:04.990,0:00:07.310that they are grumpy. 0:00:24.562,0:00:25.400Welcome back 0:00:25.400,0:00:28.420to the Healthy Sleep Podcast by MattressGrove. 0:00:28.880,0:00:29.960I'm David Grove. 0:00:30.060,0:00:31.040This is John Grove. 0:00:31.200,0:00:31.860We're your hosts. 0:00:32.400,0:00:35.600We are owners of MattressGrove and our 0:00:35.600,0:00:39.180family business is driven to support you and 0:00:39.180,0:00:41.760help you get a healthy night's sleep. 0:00:41.980,0:00:42.440It is. 0:00:42.440,0:00:42.940Yes, it is. 0:00:42.940,0:00:43.440Absolutely. 0:00:43.560,0:00:44.240How are you doing today? 0:00:44.480,0:00:45.620Man, I'm doing great. 0:00:45.720,0:00:46.220-Yeah? 0:00:46.300,0:00:46.800Fantastic. 0:00:46.880,0:00:47.900Did you get some good sleep? 0:00:47.980,0:00:48.760I got great sleep. 0:00:49.180,0:00:50.060What did you do special? 0:00:50.220,0:00:50.720Anything special? 0:00:50.740,0:00:53.380You know, I woke up yesterday at the 0:00:53.380,0:00:56.340right time, went to bed when my body 0:00:56.340,0:00:58.040felt like going to bed, and guess what? 0:00:58.480,0:00:59.580I got eight hours of sleep. 0:00:59.760,0:01:01.760So this morning I was up at 5:24 am. 0:01:02.100,0:01:03.560Oh, that's perfect, right? 0:01:03.640,0:01:04.620Didn't even have to wait for your alarm. 0:01:04.720,0:01:05.480Didn't even have to wait. 0:01:05.500,0:01:06.620I was like, oh, wait a minute. 0:01:06.660,0:01:07.640Let me just turn that off. 0:01:07.640,0:01:08.220That's awesome. 0:01:08.220,0:01:08.720How about yourself? 0:01:08.960,0:01:09.580Yeah, heck yeah. 0:01:09.680,0:01:11.560No, I, uh, yeah, pretty much same this 0:01:11.560,0:01:11.900morning. 0:01:11.900,0:01:13.080My alarm did get me, but I woke 0:01:13.080,0:01:15.100up before about 10 minutes before and all 0:01:15.100,0:01:16.300of a sudden, boom, but I was on 0:01:16.300,0:01:17.680the floor and I was up at five. 0:01:17.740,0:01:18.900So I got up a little bit earlier 0:01:18.900,0:01:19.300than you. 0:01:19.300,0:01:20.460You know, I got to get out there 0:01:20.460,0:01:21.780and, you know, get some water in my 0:01:21.780,0:01:22.280system. 0:01:22.560,0:01:24.420So today's episode, we're going to talk about 0:01:24.420,0:01:29.120why sleep matters more than you actually think. 0:01:29.160,0:01:30.940And we talk about all the time, but 0:01:30.940,0:01:33.920it's so important to our everyday life. 0:01:35.460,0:01:37.820It's not only about not being groggy, 0:01:37.920,0:01:41.780-it's about not being slumpy.-Slumpy.-Slumpy. 0:01:42.020,0:01:44.500And we'll talk more about being slumpy a 0:01:44.500,0:01:45.000little later. 0:01:45.400,0:01:47.940We'd like to thank everybody for tuning in. 0:01:48.360,0:01:50.200Um, we appreciate you guys. 0:01:50.280,0:01:52.480And, uh, if you like what you hear, 0:01:52.980,0:01:54.580um, if you don't like what you hear, 0:01:54.640,0:01:55.640go and like us anyway. 0:01:56.040,0:01:57.920So we'll start with the, uh, hidden costs, 0:01:58.080,0:02:00.680the things that, uh, that we don't even 0:02:00.680,0:02:01.580realize, right? 0:02:01.760,0:02:02.260That's right. 0:02:02.340,0:02:04.200Yeah.I mean, you know, cause it comes down 0:02:04.200,0:02:09.740to your relationships suffer, your work suffers, your 0:02:09.740,0:02:11.020health suffers. 0:02:11.200,0:02:14.540I mean, all those things. Big time, right? 0:02:14.780,0:02:15.620A hundred percent. 0:02:15.700,0:02:16.300Yeah, definitely. 0:02:16.400,0:02:16.820Definitely. 0:02:16.820,0:02:18.400And a lot of times we don't realize 0:02:18.400,0:02:20.440it because it kind of creeps up on 0:02:20.440,0:02:20.820us. Right? 0:02:20.820,0:02:22.500So we, you know, it builds or it 0:02:22.500,0:02:23.900builds in a negative way. 0:02:24.340,0:02:26.700All your day is affected. 0:02:26.880,0:02:27.920We just don't realize it. 0:02:28.220,0:02:29.520The one way you, I guess you can 0:02:29.520,0:02:32.440realize it is if you see how 0:02:32.440,0:02:35.080other people are reacting, or maybe you got 0:02:35.080,0:02:36.620called it, maybe you got to put on 0:02:36.620,0:02:38.740a PIP at work, whether it may, because 0:02:38.740,0:02:40.060you're sleep deprived, you're slumpy. 0:02:40.320,0:02:40.820Right. Yep. 0:02:40.820,0:02:43.380And usually it's, it's your relationships, your close 0:02:43.380,0:02:45.660relationships. You know, I rely on you to 0:02:45.660,0:02:46.800tell me when I'm being bad. 0:02:47.080,0:02:48.020-I do! Hey! You're being slumpy!-(laughter) 0:02:48.860,0:02:49.500But yeah. 0:02:49.560,0:02:51.380And so, you know, you rely on your 0:02:51.380,0:02:53.560relationships to give you a little bit of 0:02:53.560,0:02:54.260input on that 0:02:54.260,0:02:58.140cause you, you typically don't know that you're, 0:02:58.260,0:03:00.220you know, you're, you feel groggy or whatever 0:03:00.220,0:03:02.300else, but that that's just like, "Oh, well, 0:03:02.300,0:03:03.520I just didn't sleep good last night." 0:03:03.580,0:03:06.720But if it's progressive and, and, and, you 0:03:06.720,0:03:10.340know, multiple weeks or days that you're feeling 0:03:10.340,0:03:12.820this, that, you know, the people in your 0:03:12.820,0:03:14.380life can say, "Hey, look, you know, you 0:03:14.380,0:03:15.980seem, something's not right." 0:03:15.980,0:03:17.580And you're just like, yeah, well, you know, 0:03:17.980,0:03:19.680kind of cast off, but that's, that's your 0:03:19.680,0:03:20.460first indicator. 0:03:20.500,0:03:23.160Second indicator would be your performance, you know, 0:03:23.180,0:03:25.540at work or whatever else, or, you know, 0:03:25.540,0:03:27.540when you get off work, are you not 0:03:27.540,0:03:28.980doing your chores around the house? 0:03:29.140,0:03:30.200Are you not doing the things that you 0:03:30.200,0:03:30.520really do? 0:03:30.520,0:03:31.080Cause you're tired. 0:03:31.560,0:03:33.400You know, your body's going to tell you 0:03:33.400,0:03:35.760what is going on when you're not getting 0:03:35.760,0:03:36.900that, that good sleep. 0:03:37.020,0:03:39.920The last thing that I noticed for myself 0:03:39.920,0:03:43.660is when my health starts to decline, when 0:03:43.660,0:03:46.820I get a cold or, you know, just 0:03:46.820,0:03:48.860different things start happening to my body. 0:03:49.360,0:03:52.340You know, usually I start drinking more coffee. 0:03:52.360,0:03:54.100So then I have acid reflux. 0:03:54.200,0:03:56.280And so those are indicators that I'm not 0:03:56.280,0:03:57.000sleeping good too. 0:03:57.280,0:03:59.400Usually people start telling me I'm grumpy or 0:03:59.400,0:03:59.900slumpy. 0:04:00.280,0:04:00.780Yeah. 0:04:00.900,0:04:02.600That's the first indicator for me. 0:04:02.660,0:04:03.700No question about it. 0:04:03.900,0:04:06.120So I know, you know, from a scientific 0:04:06.120,0:04:08.440point of view, you know, different levels of 0:04:08.440,0:04:11.400when we were sleeping, one of the key 0:04:11.400,0:04:15.579deep sleep keys is that the brain actually 0:04:15.579,0:04:17.560cleans itself. 0:04:17.700,0:04:19.339You know, it cleans the memory up so 0:04:19.339,0:04:22.240that it stores it and then it opens 0:04:22.240,0:04:23.880up your brain for the tomorrow. 0:04:24.400,0:04:26.320And if you don't get that, first of 0:04:26.320,0:04:27.900all, the memory goes away and you start 0:04:27.900,0:04:29.040forgetting simple things. 0:04:29.220,0:04:30.640You know, you know, somebody's name it's like, 0:04:30.680,0:04:31.340oh yeah. 0:04:31.460,0:04:31.860Yeah. 0:04:31.860,0:04:34.000And and so that means that your brain's 0:04:34.000,0:04:35.560not been cleaning correctly. 0:04:35.720,0:04:37.780So you think of it during part of 0:04:37.780,0:04:39.460that eight hours of sleep, we need to 0:04:39.460,0:04:41.400make sure that we're getting that good, good 0:04:41.400,0:04:42.640sleep or else we're not going to get 0:04:42.640,0:04:43.140it clean. 0:04:43.220,0:04:44.140And we need to clean. 0:04:44.180,0:04:44.880It's like cleaning our house. 0:04:44.940,0:04:45.640We got to clean it. 0:04:45.720,0:04:48.680How many times have you walked into the 0:04:48.680,0:04:50.840middle of a room and gone, why am 0:04:50.840,0:04:52.040I in this room? 0:04:52.040,0:04:53.240I've never done that. 0:04:53.920,0:04:55.780I was like, maybe it's my age. 0:04:55.920,0:04:57.340Well, no, I think it's because I wasn't 0:04:57.340,0:05:00.780sleeping good and that my brain wasn't resetting 0:05:00.780,0:05:01.720itself like it should. 0:05:01.760,0:05:02.160Yeah. 0:05:02.160,0:05:03.980And storing those memories like you're talking about, 0:05:04.040,0:05:05.340because that is, I mean, that's a big 0:05:05.340,0:05:08.940indicator again, you know, memory is a big 0:05:08.940,0:05:09.900thing for sleep. 0:05:10.400,0:05:11.820Huge recovery piece. 0:05:12.000,0:05:12.920No question about it. 0:05:13.020,0:05:15.540So if you're not feeling sharp in your 0:05:15.540,0:05:18.700meetings. You're not feeling sharp in the gym, 0:05:19.120,0:05:20.660you know, like golly, man, I used to, 0:05:20.840,0:05:22.060I mean, I could be used to bench 0:05:22.060,0:05:23.000press 225. 0:05:23.340,0:05:25.340And man, I mean, I just, today I 0:05:25.340,0:05:26.540can get 185. 0:05:26.660,0:05:28.920Maybe, I mean, it's probably, probably, you know, 0:05:28.920,0:05:29.700because I didn't sleep good. 0:05:29.700,0:05:30.500I didn't recover. 0:05:31.400,0:05:33.440Not because, hey, I lifted yesterday. 0:05:33.440,0:05:34.940It might be just because I didn't get 0:05:34.940,0:05:35.840any good night's sleep. 0:05:35.920,0:05:37.500Like I mentioned, deep sleep is just like 0:05:37.500,0:05:39.760kind of pushing the button on your brain. 0:05:39.880,0:05:41.660Time to clean, time to clean, time to 0:05:41.660,0:05:42.960get ready for tomorrow. 0:05:43.160,0:05:44.800Real quick, let's talk about being slumpy. 0:05:45.000,0:05:47.660We coined that term with, we had a 0:05:47.660,0:05:49.460round table, we might've been over a couple 0:05:49.460,0:05:49.940of drinks. 0:05:49.940,0:05:51.300It might just have been, you know, might 0:05:51.300,0:05:51.800not have. 0:05:52.020,0:05:54.520It was over some fun time. 0:05:54.660,0:05:55.320Yeah, exactly. 0:05:55.500,0:05:58.220But you know, there's the term, what do 0:05:58.220,0:05:59.600we call when we don't eat? 0:05:59.820,0:06:02.160I get hangry. 0:06:02.520,0:06:03.020Hangry. 0:06:03.140,0:06:04.080That's two words tied into one. 0:06:04.120,0:06:05.440That's two words tied into one. 0:06:05.620,0:06:06.920So we were trying to come up with 0:06:06.920,0:06:09.800a term because sleep deprivation, sleep deprived is, 0:06:09.980,0:06:11.540I mean, that's a great term, but that's 0:06:11.540,0:06:12.240not a fun term. 0:06:12.300,0:06:14.140It's not a, it means something to us, 0:06:14.280,0:06:15.900but maybe not to younger generation. 0:06:16.180,0:06:18.860And sleep is definitely important for the younger 0:06:18.860,0:06:19.360generation. 0:06:19.600,0:06:20.480We came up with slumpy. 0:06:20.640,0:06:22.240That's not getting enough sleep and you get 0:06:22.240,0:06:23.240-grumpy.-Yeah. 0:06:23.240,0:06:24.700And, but we don't know that we're slumpy 0:06:24.700,0:06:26.300most of the time, unless you say, 0:06:26.300,0:06:27.600David tells me I'm slumpy all the time. 0:06:28.080,0:06:30.520When you are hungry and you're grumpy at 0:06:30.520,0:06:32.900the same time, nobody wants to be told 0:06:32.900,0:06:34.800that they are grumpy. 0:06:35.400,0:06:39.240But if you're, you know, hangry, somebody can 0:06:39.240,0:06:40.640joke around with that and say, hey, you're 0:06:40.640,0:06:41.020hangry. 0:06:41.020,0:06:42.160And you go, oh yeah, I am. 0:06:42.220,0:06:42.640That's right. 0:06:42.640,0:06:43.340Let me get something to eat. 0:06:44.020,0:06:45.720So you don't really want somebody to say 0:06:45.720,0:06:47.460you're grumpy because you can get enough sleep. 0:06:48.680,0:06:49.680Hey, you're slumpy. 0:06:49.920,0:06:51.080And everybody goes, oh, okay. 0:06:51.140,0:06:51.820Yeah. Maybe I am. 0:06:51.880,0:06:52.300Maybe I am. 0:06:52.300,0:06:53.500Maybe I need to get me a little 0:06:53.500,0:06:54.100bit of sleep. 0:06:54.260,0:06:54.880Yeah, absolutely. 0:06:55.060,0:06:57.000Now I will say, now my six-year-old, 0:06:57.060,0:06:59.440if I tell him he's hangry, he gets 0:06:59.440,0:07:02.040angry, but you know, but he's six now, 0:07:02.160,0:07:03.240you know, you don't get mad when I 0:07:03.240,0:07:03.780say you're hangry. 0:07:03.920,0:07:05.540You know, the other thing is that you're 0:07:05.540,0:07:07.400talking about sleep deprivation and being slumpy versus 0:07:07.400,0:07:08.580hangry. 0:07:08.700,0:07:12.400Hangry is bad, but slumpy is terrible because, 0:07:12.540,0:07:14.760I mean, I don't know anybody that has 0:07:14.760,0:07:17.780ever been hangry that has crashed a plane, 0:07:18.360,0:07:21.360that has run a ship aground. Being hangry. 0:07:21.860,0:07:23.780No, you don't do that when you're hangry. 0:07:23.880,0:07:25.160Matter of fact, you may be more aware 0:07:25.160,0:07:28.580when you're hangry than when you are full. 0:07:29.220,0:07:34.180But if you're slumpy, sleep deprived, it's bad. 0:07:34.320,0:07:35.560That's how important sleep is. 0:07:35.560,0:07:36.320Absolutely. 0:07:36.460,0:07:39.340And they talk about the combination of, you 0:07:39.340,0:07:44.080know, sleep deprivation and intoxication through alcohol being 0:07:44.080,0:07:45.020very similar. 0:07:45.320,0:07:46.200-Yeah.-So, yeah. 0:07:46.300,0:07:49.560I mean, you end up getting there just 0:07:49.560,0:07:51.840by not sleeping and you don't understand it. 0:07:51.940,0:07:54.640So you do need help recognizing it for 0:07:54.640,0:07:55.100sure. 0:07:55.100,0:07:55.460Yeah. 0:07:55.460,0:07:56.000Yeah, definitely. 0:07:56.480,0:07:58.700You know, and again, you know, you can 0:07:58.700,0:08:01.400cut corners with food, you can cut corners 0:08:01.400,0:08:03.060with exercise, you know, you don't have to 0:08:03.060,0:08:04.740work out every day, you don't have to 0:08:04.740,0:08:06.760eat well every day, but you better sleep 0:08:06.760,0:08:07.480well every day. 0:08:07.580,0:08:10.140I've got experiences to where, you know, I've, 0:08:10.220,0:08:13.720you know, gone times where I haven't slept 0:08:13.720,0:08:15.980well or didn't sleep just because I had 0:08:15.980,0:08:18.540things that had to get done and it 0:08:18.540,0:08:19.520didn't pay off. 0:08:19.980,0:08:21.760It would have been better for me just 0:08:21.760,0:08:24.860to not cram all that information and all 0:08:24.860,0:08:26.540that, all that into two days. 0:08:26.620,0:08:27.600It would have been better to take an 0:08:27.600,0:08:29.960extra day or just change my schedule around 0:08:29.960,0:08:32.919because I was less efficient every day. 0:08:33.400,0:08:35.679The first day was okay, the second day 0:08:35.679,0:08:37.840was worse, the third day was terrible, and 0:08:37.840,0:08:39.659the fourth day I might as well, yeah, 0:08:39.740,0:08:40.460might as well been drunk. 0:08:40.740,0:08:41.159That's right. 0:08:41.159,0:08:41.520Yeah. 0:08:41.520,0:08:43.340And I was not this time. 0:08:43.560,0:08:44.220No, no. 0:08:44.380,0:08:46.060Well, drunk from not getting sleep. 0:08:46.140,0:08:46.640Exactly. 0:08:46.780,0:08:47.480Which was worse. 0:08:48.060,0:08:49.940You know, sleep is an investment. 0:08:50.220,0:08:51.900And I mean, one of the most common 0:08:51.900,0:08:55.840times in your life when you do experience 0:08:55.840,0:08:57.920sleep deprivation is when you have children. 0:08:58.920,0:09:02.580I mean, I know that, you know, my 0:09:02.580,0:09:05.120children as babies kept me awake all the 0:09:05.120,0:09:06.960time, whether they were crying or not. 0:09:07.540,0:09:10.260My brain was so tied up into whether 0:09:10.260,0:09:12.980they had been fed right, what was going 0:09:12.980,0:09:15.780on with them, the new experience with them. 0:09:15.960,0:09:18.300And so, you know, all of that changes 0:09:18.300,0:09:19.760your sleep habits. 0:09:20.280,0:09:24.260And so, I remember kind of not remembering 0:09:24.260,0:09:26.140a lot of stuff during that time just 0:09:26.140,0:09:28.340because I wasn't resetting my brain. 0:09:28.440,0:09:30.660And I know that a lot of women 0:09:30.660,0:09:32.480talk about that as well. 0:09:32.680,0:09:34.340And it's really a big thing. 0:09:34.600,0:09:38.860You know, sleep has its function in the 0:09:38.860,0:09:39.260brain. 0:09:39.260,0:09:41.040And like you mentioned, you get sick. 0:09:41.280,0:09:43.740Well, you'll be lucky only to be sick. 0:09:43.840,0:09:45.860Because if you stay in a sleep deprived 0:09:45.860,0:09:47.680or slumpy world long enough, you're going to 0:09:47.680,0:09:48.480get a disease. 0:09:48.880,0:09:51.180You can get diabetes, you can get, you 0:09:51.180,0:09:51.740know, overweight. 0:09:51.920,0:09:53.380It's 100% proven. 0:09:53.500,0:09:55.280And we'll have a sleep doctor come on 0:09:55.280,0:09:57.040and explain how that works as well. 0:09:57.220,0:09:59.260But that is how important sleep is. 0:09:59.440,0:10:01.580That you, we eventually will get sick, get 0:10:01.580,0:10:03.300the flu, get whatever, get a virus. 0:10:03.420,0:10:06.820And then we will go into something worse, 0:10:06.940,0:10:08.820maybe later down the road, or maybe very 0:10:08.820,0:10:10.640soon, just depends on how much you're not 0:10:10.640,0:10:11.140getting. 0:10:11.240,0:10:14.380-Right.-Because the free radicals in your brain don't 0:10:14.380,0:10:16.060get in your blood, don't get cleaned out. 0:10:16.060,0:10:18.000Guess what, they make more, and we're going 0:10:18.000,0:10:19.060to get sick, but let's recover. 0:10:19.740,0:10:20.740What do you first thing you do when 0:10:20.740,0:10:22.520a doctor said, go home and get drink 0:10:22.520,0:10:23.360water and sleep. 0:10:23.560,0:10:24.440Help get some rest. 0:10:24.520,0:10:25.020Exactly. 0:10:25.060,0:10:26.080Get some rest, get rest. 0:10:26.320,0:10:28.700But let's get rest before, let's be proactive 0:10:28.700,0:10:29.740and get rest before. 0:10:29.880,0:10:31.540And you know, the other thing too, that 0:10:31.540,0:10:33.820is important, I think to talk about is 0:10:33.820,0:10:38.120how our brains when we are slumpy, is 0:10:38.120,0:10:40.040our brain will put us to sleep. 0:10:40.400,0:10:43.960And there's a term called micro sleep, where 0:10:43.960,0:10:47.500your brain shuts your body off. 0:10:48.220,0:10:50.320And here's a way that I can relate 0:10:50.320,0:10:50.820to that. 0:10:51.580,0:10:53.340When I used to be on the road 0:10:53.340,0:10:55.040a lot, I would, towards the end of 0:10:55.040,0:10:57.040the day, you know, my eyes would get 0:10:57.040,0:10:57.540heavy. 0:10:57.580,0:10:59.820And I think everybody here probably can relate 0:10:59.820,0:11:00.280to that. 0:11:00.280,0:11:01.800You know, in the afternoon, your eyes are 0:11:01.800,0:11:02.440getting heavy. 0:11:02.560,0:11:04.180It's kind of like, ah, you know, I 0:11:04.180,0:11:04.840need to get some coffee. 0:11:05.300,0:11:08.940Well, sometime along the way, I realized that 0:11:08.940,0:11:11.480my eyes were open, but I don't know 0:11:11.480,0:11:12.920how I got for the last mile. 0:11:13.540,0:11:14.040Right. 0:11:14.040,0:11:15.120That was micro sleep. 0:11:15.260,0:11:17.740Your brain shuts you off. 0:11:18.100,0:11:19.860You're operating... not good. 0:11:19.960,0:11:21.500If somebody would have stopped in front of 0:11:21.500,0:11:23.080me, I'm sure I'll, you know, but that's 0:11:23.080,0:11:24.140how people go to sleep, right? 0:11:24.480,0:11:25.140Behind the wheel. 0:11:25.460,0:11:27.540And so it's so dangerous, that's so dangerous, 0:11:27.540,0:11:28.980because that micro sleep is going to happen. 0:11:29.060,0:11:29.880That's how powerful it is. 0:11:29.920,0:11:32.460Your brain is going to shut you down. 0:11:32.660,0:11:35.340So if you start feeling that, pull off, 0:11:35.420,0:11:37.040get you some coffee, get out, walk around, 0:11:37.140,0:11:39.260do some air squats, do touch your toes, 0:11:39.380,0:11:40.920do whatever, you know, that's hydrate. 0:11:41.260,0:11:42.100Hydrate's a big one. 0:11:42.320,0:11:43.400Hydrate. Chew some gum 0:11:43.600,0:11:45.000-til you get off.-Yea, peppermint gum 0:11:45.460,0:11:46.800really wakes you up some. 0:11:47.040,0:11:49.300So, yeah, those are all things just to 0:11:49.300,0:11:50.360get to the next point. 0:11:50.600,0:11:52.760But, but again, if you get good sleep 0:11:52.760,0:11:54.520beforehand, you don't have to worry about that. 0:11:55.180,0:11:56.220Yeah, that's exactly right. 0:11:56.280,0:11:57.740-So, you know, that's the key.-Exactly 0:11:57.860,0:11:59.440But your body is going to push you 0:11:59.440,0:12:01.020into those those areas. 0:12:01.020,0:12:02.920And, you know, yeah, we we can do 0:12:02.920,0:12:03.980it's kind of like running a marathon. 0:12:03.980,0:12:05.340I go run a marathon today. 0:12:05.400,0:12:06.920It would hurt like crazy. 0:12:07.740,0:12:09.740But if I trained up for it, then 0:12:09.740,0:12:10.920it's no problem. 0:12:11.100,0:12:11.900Same thing for sleep. 0:12:12.700,0:12:15.780Practice good sleep habits, get good sleep, and 0:12:15.780,0:12:17.420then you don't have to worry about it. 0:12:17.520,0:12:19.140And the simple ones are, you know, go 0:12:19.140,0:12:21.020to sleep at the same time, or at 0:12:21.020,0:12:22.260least get up at the same time and 0:12:22.260,0:12:24.660you will get groggy and you'll get tired 0:12:24.660,0:12:25.800and then, you know, go to sleep. 0:12:25.980,0:12:27.460So if you get up at five, you 0:12:27.460,0:12:29.100need to be in bed at nine. 0:12:29.300,0:12:31.840Again, it's about your environment. 0:12:32.220,0:12:33.820So, you know, a good mattress, a good, 0:12:33.860,0:12:36.940good place, comfortable place to sleep is is 0:12:36.940,0:12:39.700what we really believe in. The rest of 0:12:39.700,0:12:42.020the process is up to you. 0:12:42.580,0:12:44.340-Yeah.-You can get a good mattress. 0:12:45.180,0:12:45.920Oh, yeah, absolutely. 0:12:46.060,0:12:47.260And I mean, you know, again, we're you 0:12:47.260,0:12:49.300know, we're experts in the mattress business. Been 0:12:49.300,0:12:51.180here for, you know, been in the mattress 0:12:51.180,0:12:52.840business for a long time. 0:12:53.300,0:12:54.800-Yeah.-Not goes out long, but it's been a 0:12:54.800,0:12:55.460long time. 0:12:56.060,0:12:56.660Love it. 0:12:56.720,0:12:59.480Because again, there's nothing better than helping people 0:12:59.480,0:13:00.500get a better night's sleep. 0:13:00.520,0:13:02.740-That's right.-There's nothing better, you know, and that's why, 0:13:02.940,0:13:05.340again, you know, we want to share our 0:13:05.340,0:13:08.300experiences and other people's experiences here so that 0:13:08.300,0:13:09.700everybody can get a better night's sleep. 0:13:10.100,0:13:11.620We know about the mattress, we can help 0:13:11.620,0:13:13.280people with a mattress, no question about it. 0:13:13.300,0:13:13.980But how do we help? 0:13:13.980,0:13:15.460How do we help them with everything else? 0:13:15.940,0:13:17.860-Right.-Because it's just that important. 0:13:18.020,0:13:19.920It's so important to everybody's life. 0:13:20.040,0:13:21.280And so, you know, if we can help 0:13:21.280,0:13:23.620if we can help one person, that's all 0:13:23.620,0:13:24.120we need. 0:13:24.240,0:13:24.740Yep. 0:13:24.800,0:13:25.780One person at a time. 0:13:26.000,0:13:26.500That's right. 0:13:26.640,0:13:28.280But yeah, so, you know, all of our 0:13:28.280,0:13:31.420mattresses at MattressGrove are handcrafted right here in 0:13:31.420,0:13:32.040North Carolina. 0:13:32.320,0:13:35.420When I mean handcrafted, truly handcrafted. 0:13:35.880,0:13:38.040We have the best artisans in the factory. 0:13:38.340,0:13:40.040If anybody has any questions about mattresses, I 0:13:40.040,0:13:42.160spoke to a lady this week, I spoke 0:13:42.160,0:13:43.980to two ladies this week, but one lady 0:13:43.980,0:13:46.360called and she liked another brand and she 0:13:46.360,0:13:47.240but she wanted to compare. 0:13:47.680,0:13:49.480Well, the brand she she liked. 0:13:50.300,0:13:51.240That was great. 0:13:51.300,0:13:51.940She liked it. 0:13:52.040,0:13:53.440And there was no reason for her to 0:13:53.440,0:13:56.140-change because it was a special type of-That's right. 0:13:56.140,0:14:01.160product that we didn't make. I wouldn't dare change 0:14:01.160,0:14:03.060her idea of what she wanted. 0:14:03.260,0:14:05.000And so we I helped her make that 0:14:05.000,0:14:05.460decision. 0:14:05.460,0:14:07.000I asked her to please call back or, 0:14:07.180,0:14:09.120you know, let us know because if she 0:14:09.120,0:14:11.380doesn't like it, then maybe maybe she'll like 0:14:11.380,0:14:11.780ours. 0:14:11.780,0:14:14.780And I had another lady from Seattle, Washington 0:14:14.780,0:14:15.280call. 0:14:16.200,0:14:17.560And, you know, we spoke for a long 0:14:17.560,0:14:20.140time and, you know, about just mattresses. 0:14:20.160,0:14:22.440We're happy to help anybody as long as 0:14:22.440,0:14:24.960-they speak English or Spanish. -Or we'll try 0:14:24.960,0:14:25.460to figure it out. 0:14:25.500,0:14:26.140-We'll figure it out. 0:14:26.600,0:14:29.420-We'll translate.-You know, reach out to us, ask us 0:14:29.420,0:14:29.920questions. 0:14:30.060,0:14:32.200We're happy to do research if we don't 0:14:32.200,0:14:33.080know the answer. 0:14:33.320,0:14:35.920We'll share our experiences with you and our 0:14:35.920,0:14:39.760knowledge about any any brand, any any layer, 0:14:39.920,0:14:43.360any component of a mattress, you name it. 0:14:43.460,0:14:44.500We're here to learn, too. 0:14:44.600,0:14:45.240That's what we're doing. 0:14:45.300,0:14:48.580We're learning from you and hopefully you can 0:14:48.580,0:14:49.860learn something from us as well. 0:14:50.020,0:14:52.100And that's where we want you to call us. 0:14:52.100,0:14:53.820We're here to bring the knowledge to you 0:14:53.820,0:14:55.780guys that, you know, of how to get 0:14:55.780,0:14:57.020better sleep, for sure. 0:14:57.220,0:14:59.680You know, every every every podcast we like 0:14:59.680,0:15:02.520to, you know, end with a sleep teep 0:15:02.520,0:15:04.140sleep tip of the week. 0:15:04.220,0:15:04.880It's hard for me to say. 0:15:05.460,0:15:07.020My mouth is a little... I need some 0:15:07.020,0:15:07.520water. 0:15:07.660,0:15:08.360But anyway. 0:15:08.960,0:15:10.520And, you know, this week is, you know, 0:15:10.520,0:15:12.400let's get let's make sure we focus and 0:15:12.400,0:15:13.000get eight hours. 0:15:13.340,0:15:15.600So, you know, let's go to bed on 0:15:15.600,0:15:18.760a consistent time and get up at consistent 0:15:18.760,0:15:19.260time. 0:15:19.540,0:15:21.580And again, I think that the key there 0:15:21.580,0:15:23.000is, is if you wake up at a 0:15:23.000,0:15:25.620certain time, then you'll go to bed. 0:15:25.620,0:15:28.000-So for me, that's what seems to work-Yeah 0:15:28.000,0:15:29.860the best as opposed to trying to go 0:15:29.860,0:15:30.920to bed at a certain time. 0:15:31.240,0:15:33.120I'm better off if I wake up at 0:15:33.120,0:15:34.700a certain time, then my body says, hey, 0:15:34.820,0:15:37.060-it's time to go to bed.-And see 0:15:37.060,0:15:38.020if you can do it for a week. 0:15:38.080,0:15:40.220And then, you know, check, check your focus, 0:15:40.340,0:15:42.720check, check how your your memory, your all 0:15:42.720,0:15:43.160that. 0:15:43.160,0:15:44.220And yeah. 0:15:44.460,0:15:46.620And see, see how that that works for 0:15:46.620,0:15:47.120you. 0:15:47.520,0:15:49.260Hopefully, you know, you'll see a difference. 0:15:49.260,0:15:51.240And not hopefully I know you will 0:15:51.240,0:15:54.240-truly get a good night, get eight hours-That's right 0:15:54.240,0:15:56.240of sleep consistently for at least a week. 0:15:56.520,0:15:57.840Now, if you do it for 21 days, 0:15:57.940,0:15:59.840you'll have a habit and that and then 0:15:59.840,0:16:01.180you'll be like on fire. 0:16:01.360,0:16:02.180You'll be on fire. 0:16:02.280,0:16:03.280You'll be, you know, on fire. 0:16:03.400,0:16:04.620And then we want to hear from you. 0:16:04.800,0:16:05.880Reach out to us and let us know 0:16:05.880,0:16:06.680how it's working. 0:16:06.980,0:16:09.240So again, we're collecting and we'll start answering 0:16:09.240,0:16:09.980those questions. 0:16:10.660,0:16:13.260DM us @mattressgrove 0:16:13.260,0:16:14.860on Instagram. 0:16:15.440,0:16:17.080So but we'll we'd love to share that. 0:16:17.440,0:16:17.940Yeah, absolutely. 0:16:18.100,0:16:18.600For sure. 0:16:19.480,0:16:19.900Awesome. 0:16:19.900,0:16:20.820Well, thank you guys again. 0:16:20.980,0:16:22.620Thanks everybody for tuning in. 0:16:23.060,0:16:24.340We appreciate you guys. 0:16:24.700,0:16:27.260And like I said, like us and follow 0:16:27.260,0:16:28.840us until next time. 0:16:28.840,0:16:30.840-Get better sleep.-Get better sleep.

In this episode of The Healthy Sleep Podcast, John and David Grove break down their unique 3-period framework for sleep. Just like a hockey game, each period matters: your morning, afternoon, and evening habits all contribute to how well you rest at night. They cover everything from hydration and natural light in the morning, to afternoon movement and supplements, to evening “runway” routines like reading and journaling. The brothers also dive into the role of nutrition, alcohol, and—of course—the importance of having the right mattress. Whether you’re building better habits or just looking for one small change to try, this episode gives you practical, real-world strategies to finish your “sleep game” strong. Key Takeaways Sleep is a 3-period game: morning, afternoon, and evening all matter. Morning routines set the tone. Hydration, movement, and light exposure kickstart your body. Afternoon habits like exercise timing and supplements can improve your ability to wind down. Evening routines act like a runway. Journaling, reading (on paper, not screens), and relaxation prepare your body for rest. Heavy meals and alcohol disrupt your body’s ability to recharge. Lighter, earlier eating supports better sleep. A supportive mattress is the “easy button” for finishing strong. Without it, even good routines can fall short. Actionable Sleep Tips from this Episode Start the day with water and natural light to wake your body. Use the afternoon for movement. Avoid heavy workouts too close to bedtime. Experiment with safe, natural supplements like magnesium — but listen to your body. Create an evening runway: dim lights, avoid screens, and pick up a paper book. Keep dinner light and finish eating earlier. Limit alcohol to support deep rest. Journal for a week. Track routines, sleep quality, and how small changes impact your day. Check your mattress. If it’s sagging or past its prime, it may be the missing piece to better sleep. Follow and Connect Instagram: @MattressGrove Listen on your favorite podcast platform Transcript generated by TurboScribe. [David]Welcome back to the Healthy Sleep Podcast by MattressGrove. I'm David Grove. This is my brother John and we are the owners of MattressGrove and we believe and know that better sleep starts with everything you do all day long. [John]That's true, very true. Today's a special day. It's your birthday. Happy birthday, buddy. Thank you. Dang, man. Was it 22, 24, 28 years? Yeah, awesome. Sure. Been getting great sleep for all these decades, right? Incredible. [David]Yeah, learning a lot. [John]Learning a lot, that's right. Great sleep comes with a lot of practice, right? Yeah, so happy birthday. [David]Thank you, thank you. [John]Are you doing good today? [David]I'm doing great. I got a great night's sleep. Woke up this morning, hit the ground running. [John]Fantastic, awesome, good stuff. Yeah, so today's podcast is, the episode is all about what we do, you know, through the day that shapes how we sleep. You know, if we only think and focus on what we do right before we go to bed, we're missing two-thirds of the day, right? Because the day's 24 hours. We only sleep eight hours. Most people don't even sleep eight hours. They're supposed to sleep eight hours. If we do a good job, we sleep eight hours. So what we want to talk about today is morning routines, afternoon or day routines, and then the evening routines. [David]Absolutely. [John]And so we'll just, yeah, we'll just kind of dive into that. You know, again, we do a lot of research and we talk to a lot of people, so we're always open and love to talk to people all the time. So if you guys get anything out of this podcast, be sure and hit that bell notification. And one other thing is, you know, if you know somebody that's not getting a good night sleep, share this podcast with them. Feel free and please do share it with them. That'll help us grow it so we can continue to bring more of these great podcasts. So anyway, yeah, so we, like I said, we got, I mean, we kind of look at it as, I mean, we like hockey, and so we look at the day into like three periods, oftentimes, right? Exactly. First period, morning. [David]Morning period, yeah, absolutely. I mean, that's kind of where everybody thinks of the day starting. So yeah, I mean, I think that, you know, if you wake up at the same time every day, it's one of the best things you can do. It's one of the greatest habits. And the next step makes a big impact, too. Do you grab your phone? Oh, I don't know. I mean, you know, you grab a glass of water, you grab coffee. You know, what is it that you do? And then, you know, start to figure out what does work and what doesn't work for you. [John]Yeah, no, that's true. That's true. I mean, those are great. Those are three things that probably 90% of the people do. Some people may just hit the floor and go right to the shower or the bath or whatever. But, you know, we know that the phone is probably one of the ones that people do more often now that we have phones. Now, you know, you're only 20-some years old. But, you know, back in the day before cell phones, you know, they tell us that, you know, people didn't look at their cell phone because they couldn't. But it's proven that that's really, really bad because really bad for your whole day and your nightly sleep. It doesn't make sense that at five o'clock, six o'clock in the morning, it affects your nightly sleep. But it definitely affects your day because whatever you see, whether it's an email or a social media post or something, you know, if you're looking for, you know, who liked your post, I mean, it could either be a really good or really bad. So it's proven don't do that first, right? First day. And also that blue light is not good at night, but it's even equally as bad in the morning because that it makes your circadian rhythm kick out of space. And so another thing that's important, and we've talked to a few doctors, sleep doctors, that talk about the getting some sun rays, right? [David]Impact the sun, yep. [John]And in ways to get that. [David]Just open the window. I mean, get up, open the window, walk outside on the back porch or something, just to get that first bit of light, that natural light is so important to your body. Again, it's it kicks your body into that, that natural rhythm that your body already has. So yeah, that's a that's a really big one. That's a huge one. Yeah. [John]It definitely sets it sets your stage for your day. And it sets your circadian rhythm. It's like wakes you up, you know, back in the day when we weren't used to work on farms, we had to get up, you know, and milk the cows and, you know, clean the stalls and do all that stuff. And you're up before the sun. And when the sun hits you, you're automatically waking up. But one other thing I remember, she said something that's a good idea. I mean, most of us commute to work. If you don't commute to work, open a window in the shade, get some sun. But if you commute to work, if you have a sunroof, open your sunroof, because you're going to get some of that sun ray coming in. And so that again, that'll set it. The earlier you get it, the better. I wear a sleep tracking ring and it it says I have a time frame. It gives me a time frame like and it's not that long. It's only maybe about 45 minutes to an hour that it says I need to get some I need to get some sun. And so that's you know, that kind of sleep app is probably pretty good because it sets your day. So, Tip, get some sun. Get some sun on your body. Yep, good vitamin B. [David]That's a natural wake up thing. So that kind of says, what about your alarm? You know, you get your alarm and then you hit snooze, and then you hit snooze, and then you hit snooze. Oh, has that ever felt good? I've never felt good after snoozing. [John]It feels good when you hit it, but when you wake up, it is no good. So to snooze, yeah to about that in the snooze button is really your enemy. It feels good, but when you wake up, all of a sudden, man, your just day is just not, you just, because what happens is we go back into like an REM sleep after your body says, hey, it's time to get up. It's it's whatever time that, you know, you're wanting to wake up five, six, four, whatever time it is. Like you said earlier, make it make it a consistent time. Seven days a week, not five days a week, but it definitely affects you because it takes you out of your natural sleep patterns, because we all have natural sleep patterns. Absolutely. So yeah, don't hit snooze button. [David]The best mornings are the mornings where you wake up right before your alarm goes off. [John]That's the point. Yes, good point. [David]Man, I mean, my day is so much better. I mean, my morning starts off great. So again, those are the things that usually, your goal is to wake up right before that alarm goes off. It's wild how your body knows where you are and if you get the right amount of sleep. [John]Yeah, that's right. So another thing that I like to do is I like to work out in the morning. It kind of sets the day. Now, I don't have to do a hard workout. I mean, even a little walk and, you know, a walk will get you some sunlight if it's not too early, but, you know, it'll get you some sunlight and also get your heart rate going and cleans you out. So a light workout in the morning is great. Some people like to do heavy workouts, but just anything. It doesn't have to be a workout. A walk. I mean, a walk is good. [David]Don't you think? And, you know, and then you're gonna take in some water, which is a good thing. You know, hydrating your body after you've been asleep is a big key thing, too. So yeah, no, I think that, you know, when you get up and you start moving, it really starts your day off right. No doubt about that. [John]Yeah, the water is important. I know I've changed my routine. I used to drink coffee first in the morning, and then I read that that's really bad because, like you mentioned, you lose up to a liter, liter and a half of water through, you know, just your body losing it over the night, and the first thing you do is throw coffee into your system. With caffeine, it's really harmful. So if you do that, just start drinking water. I drink two glasses of water before I drink some coffee, and I drink decaf in the morning because my sleep app says that's what I'm supposed to do. It says I'm supposed to wait for two hours or whatever after I wake up, again, for my natural rhythm to kick in. So then I can drink my coffee. Right. [David]Oh yeah, absolutely. Well, and one of the other things is that, you know, when I change, and I don't do this all the time, but I try, is that, you know, when I prepare the night before for my morning, I know where my keys are, I know where my wallet is, I have everything ready, then when I wake up in the morning, I'm not stressed. I'm not worried about where my keys are, I'm not worried about all those things. I did them the night before. And so, you know, again, it's kind of like my morning is so much better, and I can move forward, you know, just waking up, and then I can focus on my exercise, my water intake, and those things. So, you know, that's what I've experienced through the morning process, is that, you know, the less things I have to worry about in the morning, the better my morning is. [John]Yeah, no, that's true. That's, I think, the highest performers say that, too. Yeah, a lot of times they don't wear, you know, they just wear the same thing all the time. They wear a black shirt with, you know, black pants, a gray shirt, a white shirt, you know, it's got a whole wardrobe of white shirts, black pants, I don't have to worry about it. I haven't gotten there yet, but I think it's a good idea, you know, if you struggle with that in the morning. [David]Yep, exactly, exactly. So, I mean, yeah, so you get through your morning routine, now you get into the afternoon, and all of a sudden you're like, okay, well, how's my afternoon impact sleep? And so, well, think about it. If you, you know, if you're taking caffeine in, what happens? Your body is getting that energy, and it takes a long time for caffeine to get out of your system, for sure. [John]It does, yeah, it does. It takes longer than you imagine. I actually, I'll share a little story. I didn't do the right thing, and I drank a Red Bull, like, at 6 p.m. this past weekend, and I don't know, I just felt like I needed to. Some UFC fights were coming on, and I thought I should stay up. But anyway, to make a long story short, I ended up not going to, not staying up, even seeing it. I went to sleep, but man, I woke up, and I kind of went to sleep pretty easy, but then I woke up at like 2 a.m., and man, my heart was racing. I was like, good Lord, I couldn't think any, I mean, I just, I was like, God, what's going on? And so I drank some water, and laid back in bed, and did my little routine, which my routine is, I'll go through the alphabet, and I just start with A, and I start thinking about, like, where does it start with A? It's the ant, you know, awesome, and then I go to B, and then go, and hopefully I don't get to Z. [David]If you get to Z, you gotta start with the numbers, probably. [John]Exactly, that's not good, that's not good. But, but yeah, it was weird. My heart was racing, and it was just so, and I know that was, that was not smart, but I do share that, because I think even if you have an iced coffee, like after two or three, the, the half-life of that caffeine, and how, you know, everybody's metabolism is different, but it takes a lot of time, a lot more time for it to get out of your system. [David]Yeah. [John]So you might be able to go to sleep, but it's still in your system, and you wake up, and you're like, holy, this is not good. [David]No. [John]Holy, yeah, this isn't good. So, so I'm not doing that anymore. [David]No. [John]It's a bad, bad decision. [David]You'll do it again. I probably will. But not soon, because I remember, that's right, not soon. That's right, no, yeah, because I, and it is, I mean, caffeine, anytime that I drink caffeine in the afternoons, I, I toss and turn trying to go to bed. [John]Yeah. [David]So it impacts me a little differently, but yeah, no, it is, it definitely makes a big impact to you, and that, that's something that, that you need to think about, and you know, we don't think about it until we're trying to go to sleep. So again, these are, these are tips and things that we've learned along the way that, you know, we encourage you to think about. Just, just think about it, because, you know, again, we go through our days sometimes, and we just kind of grab whatever we've been grabbing and doing, whether it's food, or drink, or anything like that, so. [John]It's our habits, yeah, our habits. If they're good habits, that's good, but you know, it's, you get on that autopilot, and you reach for your phone first thing in the morning, or you go to the coffee first thing in the morning, or in the afternoon, you drink, drink coffee, and it's like, I shouldn't have done that. Right. But we're on autopilot a lot of times, and, and that's where I think, you know, again, if we're, if we're aware, and we don't, you know, we just do one thing at a time. We can't do all those things. I mean, you just, let's just focus on one thing. So I'm focusing on not drinking coffee. [David]No more Red Bulls. That's right. [John]Lord, but yeah, no, that's. [David]Well, we were talking about exercise, and you know, if I exercise too late in the evening, I do the same thing. I toss and turn. I can't go to sleep. My body's, my blood's pumping, and my heart's still, you know, jacked up, and I'm just like, I just can't get there. So, you know, again, those are things that I've learned about my body, and I've also done some research and stuff about exercise late, and stuff like that. So it's, it impacts everybody differently. [John]But exercise during the day is okay. I mean, you know, we can do that. So if you want to do a hard exercise, you know, just do it before, you know, two, before it gets too, too late in the afternoon, you know, before six or seven, probably. But, and again, it depends on when you go to sleep. If you go to sleep at nine, then you need to do it four or five in the day, if you're gonna do a hard workout, for sure. Because, yeah, definitely, it definitely affects, you know, how we're, how we're, how we go to sleep. Because you can't, I mean, obviously, you've all worked up, you know. If you play soccer, you play a match of something, and then all of a sudden you go home, it's like, you're gonna be up for a while, because your body's trying to calm down. So that's a good point. And, you know, I, here's another thing that was interesting. Well, we're talking about eating routines. Two, is I took, I took a magnesium, and you could take three of these tablets. And I took one, and it actually calmed me down. I mean, it actually, not after, it was just a normal night. This was a Monday night, I think. And then, so, you know, so I think that's a good supplement, you know, check with your doctor or whatever. But I just took one. It said you could take three, because my body, I know supplements affect me. [David]Right. [John]A lot. So I have to be careful. I, I mean, you remember I took that Lion's Mane. [David]Oh, man. [John]I mean, I, you know, I wanted to be smart, you know, because Lion's Mane is great. Do research, and then take some Lion's Mane. So, you know, I'm smart. I go to my local health food store, and it's a supermarket, and they, I'm looking at all the little capsules and everything. And this lady comes back, can I help you? I said, yeah, I'm looking for some Lion's Mane. I want to be smarter. And she said, oh, yeah, it'll make you smart. But we got some fresh over here in the, yeah, it was in the, in the, in the cooler area with the other mushrooms and the, and the vegetables. And so I said, well, great. I mean, how much do I take? Oh, she said, just whatever. What do I do with it? We'll just put it on, you know, salad or something. Well, I went home and, and, you know, we were fixing homemade tacos. Great. So I started chopping this stuff up, and it was weird. It's like stringy, kind of white. And I started putting on my tacos. Great. I ate it. Didn't taste great. But man, that night, oh, boy, I about wanted to vomit. And all the next day. So you know what, I threw that away. So that being said, you just have to be careful. You know, obviously, I ate too much. I'm not doing that anymore. No, maybe, maybe start with the caps. If it says take three, I'm gonna take one. And then I'll work up to it. That's right. But yeah, so the magnesium did, did seem to, you know, just kind of help. Just, just, I could feel it a little bit. I don't really need it. But I was, I'd like to know, I mean, you know, what it does. [David]Right. And I think, you know, melatonin is another one that a lot of people use and stuff. It does help. I mean, it can help. And you just try not to use it all the time. You know, I mean, again, these are things that, you know, experiment with your body and what you, what works for you. And, you know, they work for some people. [John]Yeah, absolutely. [David]It's just one thing. But yeah, it's starting in those evening habits and things and talk about some things that really, really benefit you for the evening. Like I was saying earlier, you know, prepare for the morning so that your morning is better. But some of those things are things to wind yourself down. Yeah, I need to go put, make sure my keys are where they're supposed to be in my wallet. Everything's where it's supposed to be picking out your clothes, stuff like that. Settles your body down for that night knowing that, okay, it's time for me to go to bed, you know, and so all, all of these little tips and things are just, just to help everybody that we've, we've, you know, experienced and talked to several people about. [John]I love it. I love it. Yeah. I mean, if you, and again, if you think about it, just like you said, if you, if you have everything in place, then it's not something you have to worry about while you're sleeping. Right. And you wake up and then you don't have to go through the ABCs. [David]Right. You know, you don't have that, oh my gosh, waking up. [John]Yeah. [David]Wait, wait, I didn't do this or didn't do that. And so, yeah. And then, then you're up at three o'clock in the morning, flashlight, you know, looking for stuff or turn lights on and, and aggravating other people. And so, you know, because, you know, I mean, if you're up, might as well wake everybody else up, right? [John]That's right. Bang, bang some pans, make some noise. Absolutely. So yeah, no, that's right. Any kind of ritual you can do and, and whether it's like you're talking about setting all your clothes, making sure that's done, brush your teeth. Brush your teeth. Don't forget to brush your teeth. I hope everybody brushes their teeth, but you know, some people may not. They may, maybe they forget, but things happen. Yeah, it does. It does. And then, you know, other things you can do is, you know, you can do like a light stretch. I think stretching is really good. You know, we all, as we age a little bit, it's, it's, we get tighter. So. I need to start that then. Right. I'm getting older. Yes, yes, you are. Yes, you are. Today. It's amazing. You're older today than you were yesterday. Yeah, I know. That's weird. [David]Yeah, that's kind of weird. [John]I don't feel it though. No, I hope not. No, no way. Other things, you know, I know we, you and I talked about reading and, you know, we both have a hard time reading, but it actually puts me to sleep, puts you to sleep. We talked about it. So, you know, I need to read 10 pages. I may get to five and then I'm out. Boats on my belly. I wake up. Oh, I got to read five more pages or else I just go to sleep. Right. That's right. Yeah. [David]Yeah, exactly. It is. It's like the first page and I'm out. But again, it's, it's kind of, I've tried to do digital book and that's even worse. [John]Yeah. [David]I mean, it is. It's like, oh my God. My eyes were killing me, but my body's just shutting down. [John]Yeah. [David]Yeah. I like, I like pages. [John]Yeah, I do too. I like to feel them. Yeah. Yeah, no, I agree. And also if you don't have like the blocking, you know, sunglasses or you don't have a tablet that you can read on. I mean, that's going to keep you up. Yeah. I mean, you may again, may go to sleep, but then you wake back up because that blue light tricks your brain and thinking it's actually supposed to be awake. Right. [David]Yeah. I mean, and you know, a lot of times you, you'll lay down and you can feel your eyes trying to open back up. [John]Yeah. [David]You know, you're just, you're not relaxed at all. [John]Yeah. [David]And that's usually it's from the blue light. Yeah. [John]So, so avoid meals, heavy meals. You get to have a little snack, but heavy meals and alcohol. Right. [David]Yeah. I mean, you know, I think, you know, like alcohol, like one drink obviously is probably not going to hurt you. [John]Right. [David]And if you, if you overdo. Yeah, it's not good. [John]Right. [David]It's bad. [John]Yeah. [David]It really does mess up your, your, uh, your body to relax because you're trying to produce, uh, you know, process that alcohol. [John]Sure. Sure. [David]That's what I was like to heavy foods, you know, heavy, greasy foods, or, or, you know, we'll keep your body working extra on that digestive track. And so, you know, it doesn't get the time to rest and eating early, you know, I mean, can, can help it again. These are suggestions for you to try. And, um, you know, there's a lot of them here. So, I mean, that's, we went over a lot of stuff. I'd hate for somebody to just go do it all. [John]Yeah. It'd be like, this isn't any fun. Yeah. [David]So just one little thing, but if you do, we'd love to hear about it. [John]Yeah, absolutely. Yeah. Let us know. Let us know. Absolutely. Um, so, I mean, we think of, uh, the evening routine kind of like a runway. So, you know, it's, uh, it's what we do. We just make it smooth, make it steady. Don't try to do it all at one time. Just do, do some little things, you know, do maybe start journaling or something like that. You know, maybe think about, um, you know, generally what you did that day and how your sleep was. Right. Um, there's tons of apps out there. Um, you know, if you have a sleep device or that monitors it, that'll, that'll help. Um, but even that, you still have to journal it, um, or, or note it, note it, but that'll tell you a lot, you know, just like anything else KPIs, man. [David]Oh, yeah. It'd be amazing what you would learn about yourself. Just, just journal for a week and see what little changes make to your, your entire day. Uh, and then your sleep. So, I mean, again, that, that third period is very important, but, but, you know, again, you got to start the game in first period, second period is very important as well, but that third period, you got to finish, you got to finish. [John]That's right. [David]Yep. [John]But if you take care of that first and second, yeah, it almost guarantees that that third period is going to be good. Right. It may, it may not be perfect, but it'll be good. Um, and, and, and good can turn to great for sure. Um, yeah. Awesome. So, um, we didn't talk about the other thing that really matters, um, that we all love is our mattress. Um, obviously, you know, if you, you can do all these things, you can do your first and second, third period perfectly. But if you don't have that third period comfort support and durability, if your mattress is sagging, your back's hurting, if it's not giving you the right support, if it's over, you know, uh, a few, uh, eight years, our bodies change a lot. So you need to look at that, but, um, make sure you got a good mattress. [David]Well, and, and, you know, when you're ready for, to try some things, a new mattress is the ultimate time to try it. You know, anytime you get something new, y'all, you know, it's great to try some new things. Um, so, you know, get you a new mattress, start working on some of these different, you know, different routines and, and it'll be amazing what happens, but a good mattress is always going to help you out. [John]Definitely. Definitely. And we talked about that before that's kind of the easy button, you know, obviously, um, we, we, we run mattress grove on mattress grove and, um, we, you know, obviously we love to help people get a better night's sleep. That's why we're here. Um, and if, if we can help them with a mattress, we're happy to help there. They can go to mattressgrove.com or, or, um, they can hit us at, you know, @mattressgrove on, um, Instagram. And, uh, you know, if you go to mattressgrove.com, our, our number comes right up to our shared number. Yeah. Give us a call. We'd love to talk to you. You know, we'd love to talk to anybody about sleep, um, about routines. Uh, obviously we can talk about mattresses too. Um, so, uh, yeah. [David]Try something, try something for sure. [John]Definitely, definitely try. Yeah, absolutely. I mean, um, you know, I, I think, um, we talk about, you know, uh, we, we thought we talked about what you do in the morning. We talked about what we do in the second period in the afternoon. We talked about the evening. I mean, if there's just one thing, like you said, try something, try it, try it, whatever it is, journaling or just, you know, try just getting up and not get up, get up, get up every time, every day. But yeah. Awesome. Well, good. Well, well, thank you guys. Um, you know, for tuning in to the healthy living, uh, the healthy sleep podcast by MattressGrove. We appreciate you guys. Um, and, uh, you know, again, if you like what you saw, please hit the like button, um, share it with people that, that, you know, that might need sleep. Say people don't need sleep. I mean, heck, uh, but we appreciate you guys tuning in. Um, uh, hit that bell notification and you'll, uh, you'll know when we do the next one. So until next time sleep, get better sleep.