Love Yourself Enough to Get a Good Night’s Sleep | Episode 6

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

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Now that just tells me that you got

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a really bad mattress.

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If your sofa or your recliner sleeps better

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than your mattress, go to the store, go

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now.

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Welcome to the Healthy Sleep Podcast by MattressGrove.

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I'm David, this is John. We're the Grove

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brothers.

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We are owners of MattressGrove and we

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believe that sleep is the best way to

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take care of yourself.

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Self-love.

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Yes, absolutely.

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You doing anything new right now?

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Yeah, trying to work out a little bit

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more. Adding a workout, add more water, you

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know, trying to eat good.

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So those are a couple of different things.

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Nice.

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I'll let you know next week how that's

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going.

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Yeah, no, that's good.

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That's fantastic.

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It's always good to have like a little

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something going on.

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Sounds like to me, you've got a few

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things going on there.

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I added, I think I added too many,

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but it's okay.

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It's okay.

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They're all good things.

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So we'll figure out which one lasts the

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longest.

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So how about yourself?

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Yeah, you know, I'm drinking more water, you

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know, trying to stay more hydrated.

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I noticed during the summertime I was dehydrated

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a lot.

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And also I'm trying to, I'm really working

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on getting up at 5 a.m. It

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makes it awfully.

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I get tired early on 7 o'clock,

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8 o'clock.

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But, you know, as long as I get

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up at 5, I'll be in bed sleeping

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pretty much by 9.30. Yeah.

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You know, you guys here that are watching,

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you know, shared your ideas, you know, what

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you're doing new.

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Again, you know, we're here to give knowledge

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to everybody that's listening about a better night's

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sleep. Go to @thehealthysleeppodcast on

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IG and it will, we would love to

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answer any of your questions or we would

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love to share your ideas with everybody here.

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So anyway, and like David said, today's episode

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is all about sleep and self-love.

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If I need to take care of myself,

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I need to sleep good.

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Today we want to talk about how everybody

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here, I mean, we deserve it.

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And it doesn't cost us anything, right?

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It just costs us a little time and

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that time is well worth it.

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So it's not like we got to go

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spend a hundred dollars, a thousand dollars, a

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hundred thousand.

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You know, what's interesting is some of the

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most well-to-do people that maybe they

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haven't got a good sleep routine and they

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don't sleep well, they would pay a million

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dollars for a good night's rest.

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So is, you know, everybody here, we all,

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we can do that.

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We can start today and start getting a

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better night's rest.

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And there's no amount of money you can

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pay for a better night's sleep.

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Oh, and most of that comes from previously

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bad habits.

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You know, as some people say, oh, I'm

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a workaholic.

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I love to work.

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I work hard.

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So you sacrifice sleep.

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That's not good for yourself, you know, in

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the long run.

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Yeah, no, you're right.

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That busy badge culture is really, really, it's

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not good.

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It's bad.

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It's a busy, bad, it's a busy, bad,

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bad culture, culture.

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The most successful people, you know, it sounds

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like that they, they don't sleep much or

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whatever, but if you think about it in

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today's world, the most successful people have sleep

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-coaches.
-Right.

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The best athletes, the best business people, the

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best moms and dads, they, they, you know,

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they can afford it.

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-They have sleep coaches.
-Right.

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Why is that important?

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It's that important because they know they need

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to get better sleep.

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And, but we, we don't, I don't have

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a sleep coach.

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I'm a, I'm the sleep coach.

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You're my sleep coach, go to sleep.

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Right, exactly.

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So, I mean, but that's, it's that important.

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-You can't go back.
-But you can start

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today.

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Today is the day that you can start

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with good sleep habits.

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You really should take care of yourself. Love

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yourself first, and then everything else will work

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out for you.

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Yeah, I guess a good analogy for that

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is you're talking to your financial advisor.

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What do they tell you?

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Pay yourself first, right?

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Pay yourself first, take your money, take a

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dollar out on every, every paycheck, take a

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dollar out and put it in your savings

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account.

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Pay yourself. Sleep first.

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You know, I can kind of relate to

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being a little tired.

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You know, I was at a Furniture Market

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in Vegas a few years back, maybe a

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decade back.

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But anyway, I was out with some clients

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and, you know, entertaining, building a little rapport

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and maybe stayed out a little too late.

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And so I didn't get the proper rest.

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And, you know, coming from the East Coast,

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also some jet lag.

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But nonetheless, I only got about four hours

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of sleep.

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I thought I was doing good.

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I was out with clients, you know, spending

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time with them, doing the right thing, you

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know, you know, didn't get in trouble, didn't

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get put in jail.

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That, that, that, that city never sleeps, you

0:05:03.300,0:05:04.540
know, but I had to go to sleep.

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The next day in this, in this space,

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you know, customers coming in and I was

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just not sharp.

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Yeah, I really didn't realize it until later

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that day.

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I'll just, you know, I didn't feel like

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I had my A game, but maybe C.

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-Maybe.
-Maybe.

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-Yeah.
-Yeah.

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-So 
-Maybe.

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Yeah. Cause I just, all I want to do

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-is drink coffee, you know, eat sugar, cookies,
-Oh terrible, yeah.

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whatever else of making bad decisions.

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And, you know, that's the old busy, you

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know, badge culture where I thought I was

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doing good.

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-Right.
-But I wasn't. How much better would

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I have been?

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I didn't, I mean, I could have just gone

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out to dinner with them and then gone

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home.

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They still would have loved me and I

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would still love them, but.

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Yeah.

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But still it's, it's not the same.

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I would have done it differently today and

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that's probably, you know, yeah, I would not

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have stayed out all night.

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-Maybe.
-Or maybe I would.

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Maybe.

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But yeah, no, I mean, and you're

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right. You make poor choices when you are, you

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know, slumpy.

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When you are slumpy, you are going to

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make those poor choices.

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Yeah.

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You're just not thinking clearly.

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You're kind of going through the motions.

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Vegas is a hard place to get some

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good sleep.

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-It is.
-It really is.

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I mean, I don't even have, they don't

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even have a clocks on the wall in

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the hotels.

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I mean, you know, in those casinos.

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Right.

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So, and it's bright.

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You'd never know what time it is there.

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You can go out and it looks light

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outside too.

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Exactly.

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But anyway, yeah.

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So, so don't do that if you can

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help it.

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Because, or if you do take that next

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day to get some rest, right.

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Cause you're going to need it.

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And it, it, it's going to take you

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a day or two to catch up.

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The stress hormone cortisol kicks in when you

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don't get that sleep either.

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And so, you know, that raises that.

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It causes a lot of inflammation in your

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body.

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-It causes you to-
-Anxiety.

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Yep.

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Huge anxiety.

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-Yeah.
-It's interesting though.

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Some people say, you know, they sleep well

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in a hotel better than they do at

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home. That's probably, they may need to check their

0:07:01.060,0:07:03.740
mattress or at least their, their hygiene.

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Yeah.

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It would definitely be a mattress. Start there.

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Yeah.

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I think so too.

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So, cause a good, good supportive mattress is

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a place that you want to go to

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sleep.

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And so when you go and lay down

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on that mattress and it's comfortable, then it's

0:07:17.260,0:07:20.080
a whole lot easier just to, you know,

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fall asleep and actually want to go to

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-bed.
-I mean, just cause you have a mattress

0:07:24.180,0:07:26.760
or you can sleep on the sofa, doesn't

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-mean you're getting a good night's sleep.
-Right.

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You can lay there for 10 hours.

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Oh man, I got 10 hours of sleep.

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-Well, you really didn't because your body and
-Right.

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your muscles are trying to keep everything in

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line while you're trying to sleep.

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That just tells me that you got a

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really bad mattress.

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If your sofa or your recliner sleeps better

0:07:44.840,0:07:47.780
than your mattress, go to the store.

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Yeah.

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Go. Now.

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-Yeah.
-Go.

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Yeah, absolutely.

0:07:51.020,0:07:53.734
Or, or, or, or go, go to mattressgrove.com.

0:07:55.240,0:07:55.840
Shameless plug.

0:07:56.700,0:07:58.940
-Exactly.
-I mean, I mean that MattressGrove is

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the only sponsor we have.

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So we can mention them every now and

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again.

0:08:01.900,0:08:02.400
Absolutely.

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There's, there's so many things that, that sleep

0:08:05.660,0:08:08.440
affects, you know, like I said, affects the

0:08:08.440,0:08:08.940
cortisol.

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It affects the, uh, which is the stress

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hormone.

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It 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.

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-Focus on that.
-You know, self love, love yourself

0:08:22.620,0:08:23.600
in this moment.

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Take good care of yourself.

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You know, I mean, there's no, there's nothing

0:08:28.120,0:08:30.860
wrong with, Hey, look, I need good sleep.

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So I'm going to get it.

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I need to take care of myself.

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So I feel better.

0:08:36.299,0:08:37.600
Everybody around me is going to feel better

0:08:37.600,0:08:38.100
about it.

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You know, do I go to sleep?

0:08:39.919,0:08:40.900
You know, do I go to bed a

0:08:40.900,0:08:42.179
little earlier than everybody else?

0:08:42.240,0:08:42.780
Well, that's fine.

0:08:42.919,0:08:44.200
Y'all, y'all, y'all stay up.

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I'm going to go to bed.

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I'm going to get my sleep.

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So that tomorrow you'll enjoy me.

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I won't be slumpy.

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Don't be slumpy.

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That's right.

0:08:53.140,0:08:54.900
If you're slumpy, nobody wants to be around

0:08:54.900,0:08:55.400
you.

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So, uh, we always like to end with

0:08:58.020,0:08:59.920
a sleep tip, you know, of the week,

0:08:59.920,0:09:02.120
um, uh, this week, uh, you know, I

0:09:02.120,0:09:04.120
think a simple one, like you said, let's,

0:09:04.200,0:09:08.020
let's do one a week. Whenever you hear a podcast or

0:09:08.020,0:09:10.640
whatever, you know, is, is create a wind

0:09:10.640,0:09:12.720
down a nice nightly wind down.

0:09:12.720,0:09:16.420
You know, Hey, I, um, I got 15

0:09:16.420,0:09:18.780
minutes to, you know, brush my teeth and

0:09:18.780,0:09:20.600
then I get my, you know, fluff my

0:09:20.600,0:09:24.060
pillow, pull out my sheets and, you know,

0:09:24.100,0:09:24.820
get in the bed.

0:09:24.920,0:09:27.340
And, you know, I like to kind of

0:09:27.340,0:09:29.340
do a, a recap of the day and

0:09:29.340,0:09:30.220
be grateful.

0:09:30.400,0:09:31.320
You can do some light stretching.

0:09:31.700,0:09:33.280
So these are just some ideas, but the

0:09:33.280,0:09:34.560
key is do it.

0:09:34.560,0:09:37.320
And like what you mentioned, do it on

0:09:37.320,0:09:40.000
-a consistent basis. Do it for 21 days,
-Right.

0:09:40.200,0:09:42.500
you know, just do these things for 21

0:09:42.500,0:09:43.960
days, because then you create that habit.

0:09:44.140,0:09:45.660
And then all of a sudden, I promise

0:09:45.660,0:09:47.940
you, everybody, you guys are going to have

0:09:47.940,0:09:48.680
a better day.

0:09:49.060,0:09:50.140
You're going to feel better.

0:09:50.280,0:09:51.460
You're going to have a better day.

0:09:52.000,0:09:53.920
And then you can, then you can layer

0:09:53.920,0:09:54.300
on.

0:09:54.300,0:09:56.040
So you're just leveling up, just doing a

0:09:56.040,0:09:57.360
nice little nightly wind down.

0:09:57.500,0:09:58.560
You know, some people like to take a

0:09:58.560,0:09:59.040
bath.

0:09:59.040,0:10:01.000
Um, I usually don't do that myself, but

0:10:01.000,0:10:02.280
it's, I think it's helpful.

0:10:02.520,0:10:05.040
Yeah.
I like, I like my, for me, it's

0:10:05.040,0:10:08.580
a shower or, you know, when I have

0:10:08.580,0:10:10.100
a good book and I'm reading it, I'm

0:10:10.100,0:10:10.660
not a reader.

0:10:11.000,0:10:13.120
So, yeah. But get about, you know, get

0:10:13.120,0:10:16.040
about, you know, commit to 10 pages.

0:10:16.160,0:10:17.000
That's what I've done.

0:10:17.260,0:10:18.500
Committed to 10 pages.

0:10:19.180,0:10:21.620
That's a, that's a point where I'm forcing

0:10:21.620,0:10:23.620
myself to stay awake a little bit.

0:10:24.140,0:10:25.840
But as soon as I'm done with those

0:10:25.840,0:10:27.820
10 pages, I can set it down and

0:10:27.820,0:10:28.320
I'm out.

0:10:28.580,0:10:30.500
So my head hits the pillow and I'm

0:10:30.500,0:10:31.000
done.

0:10:31.160,0:10:32.980
-Yeah.
-So, those are the two things that

0:10:32.980,0:10:35.300
really helped me get ready for bed.

0:10:35.780,0:10:38.220
So, and then that you didn't alarm doesn't

0:10:38.220,0:10:39.340
even wake you up because you're up.

0:10:39.340,0:10:39.840
Boom.

0:10:40.680,0:10:41.880
Ready for the day, hit the floor.

0:10:42.320,0:10:43.880
I wake up and I'm like, where'd the

0:10:43.880,0:10:44.360
alarm go?

0:10:44.360,0:10:45.740
Oh, I beat it.

0:10:46.040,0:10:47.840
I won today already.

0:10:48.180,0:10:48.680
Let's go.

0:10:49.120,0:10:50.560
Hey, you know, sleep isn't a luxury.

0:10:50.980,0:10:52.760
I mean, it is a, it is a

0:10:52.760,0:10:54.920
absolute, it is something we need and it's

0:10:54.920,0:10:55.760
self love.

0:10:55.940,0:10:57.640
We should really, you know, focus on that

0:10:57.640,0:11:00.160
and we should take that time for ourselves.

0:11:00.620,0:11:02.320
And I know it is, it's, it's the

0:11:02.320,0:11:04.440
third period, but let's take the time for

0:11:04.440,0:11:06.000
us. Cause we got those other two periods of

0:11:06.000,0:11:07.000
take care of everybody else.

0:11:07.220,0:11:07.740
Right. Yeah.

0:11:07.740,0:11:09.000
Cause I mean, you know, again, it goes

0:11:09.000,0:11:10.880
back to, if you don't take care of

0:11:10.880,0:11:13.080
yourself, you definitely can't take care of anybody

0:11:13.080,0:11:13.580
else.

0:11:13.660,0:11:16.480
-Yeah that's true.
-So let's take care of us.

0:11:16.600,0:11:17.100
Cool.

0:11:17.380,0:11:20.040
I mean, so if somebody wants to follow

0:11:20.040,0:11:22.040
us or find us, how do they do

0:11:22.040,0:11:22.400
that?

0:11:22.400,0:11:23.140
That's a great question.

0:11:23.340,0:11:27.493
So just at the healthy, @thehealthysleeppodcast.

0:11:28.200,0:11:30.780
That's, that's a, that's one place on, on

0:11:30.780,0:11:31.280
Instagram.

0:11:31.560,0:11:33.460
Of course you can go to YouTube and

0:11:33.460,0:11:34.540
find us there.

0:11:34.540,0:11:36.380
The Healthy Sleep Podcast.

0:11:36.600,0:11:38.240
Or you can go to @mattressgrove.

0:11:38.580,0:11:39.840
You can find us there as well.

0:11:40.080,0:11:42.180
So, you know, we, we really appreciate again,

0:11:42.280,0:11:42.780
everybody watching.

0:11:42.920,0:11:45.620
If you're still watching at the end, fantastic.

0:11:45.760,0:11:48.220
You're the only one and we appreciate it.

0:11:48.440,0:11:50.560
You know, send a little message to us

0:11:50.560,0:11:51.960
and say, Hey, I've watched to the end.

0:11:52.020,0:11:52.640
That would be awesome.

0:11:53.440,0:11:55.300
But but we really appreciate everybody.

0:11:55.480,0:11:57.800
And again, we're, we're here to help answer

0:11:57.800,0:11:58.220
questions.

0:11:58.220,0:12:00.180
We're here to help people get a better

0:12:00.180,0:12:03.040
night's sleep so that we can have a

0:12:03.040,0:12:03.540
better day.

0:12:03.720,0:12:04.220
That's right.

0:12:04.540,0:12:07.260
-So get better sleep.
-Get sleep.