Welcome back to another edition of health hack as I continue talking about energy, and so of course, one of our sources of energy is sleep. But my question for you is, do you plan your sleep? Or do you fall into bed at the end of the day after you've got everything done exhausted, hoping to then fall asleep. Because here's the thing with sleep is it doesn't work that way. Our brain needs to know when it is time to start producing melatonin in order for us to be able to get to sleep. And we need as humans, seven to nine hours of sleep every night, nine hours, if you feel like you're sick and coming down with something that you're fighting, maybe it's seven hours, if you are feeling good, and you have decent energy, but somewhere in that seven to nine hour range. And we get so busy that we often squeeze that out, because we have one more thing to get done. So I invite you to think about planning your sleep. If you know what time you need to get up in the morning in order to be able to, you know, get your workout in, get to work on time, get the kids out the door to school, et cetera, et cetera, then go backwards from that time, if you have to be up at 6am I, then you need to be getting ready for bed around 930. So it can be lights out by 10. So that you're getting, you know, more than seven hours. And up to eight hours of sleep that night, depending how long it takes you to actually fall asleep. Because there is that time to fall asleep. That's it factored in there as well. That's when you need to be in bed around 10 If you have to get up at six. So plan your sleep around what time you need to get up the next day. That's probably something you're not doing. But it's an easy lifestyle switch for you to start making. And if you're someone who struggles with sleep, I teach asleep course I have many, many tools that can help you asleep. I know more than 70 million Americans are struggling with insomnia. Feel free to reach out Melissa at your guided health journey.com. And I would be happy to work with you to help resolve your sleep issues because sleep is such an important source of our energy. When you wake up feeling rested and energized, ready to jump out of bed every day. That's a great way to start your day. When you wake up feeling like oh, I only just fell asleep or I've been in bed all night but I don't have the energy. That's where we can make improvements don't suffer through. And there's probably just you know daily lifestyle things that you're doing that are negatively impacting your sleep that you're not aware of. And when you work with someone that can point those out to you. Again, they're small lifetime lifestyle changes that we can make that have profound impact on you getting good restorative sleep, and waking up feeling energized, which is what you want to feel great in your body with good energy that lasts you all day long. So don't forget, start by planning your sleep around what time you have to get up in the morning.