 Next question is from Britt Cox-Rich. I struggled to sleep more than seven hours a night. Which part of sleep is best for recovery? And is it possible to increase just that part, such as deep sleep? If so, how? Good question. Yeah, so yeah, the deep sleep part supposedly is most important for recovery, but honestly all of them are equally important because you don't necessarily just jump into one stage without going through the other stages. Can you make seven hours of sleep better than nine hours of sleep? Sure you can. Yeah, it depends, right? Yeah, no, you can accelerate getting into REM. Well, you can, but my point is that you need to have quality sleep. So seven hours of good sleep is better than nine hours of shitty sleep. Of course. And the ways you do that are the same ways you do what we talked about before. But isn't what constitutes nine hours of bad sleep much of the time as people failing to get into REM and taking a long time to get there at all or being interrupted while you're in REM, right? Is that normally what constitutes bad sleep is the interruption of that deep REM sleep or how long it takes you to get into that REM sleep? Yeah, and the ways you can help that are, you know, you have a sleep routine, turn off your electronics a couple hours before you go to bed, limit your caffeine intake. Definitely don't have caffeine after maybe 2 p.m. or 4 p.m. for people who are not super sensitive would be the latest. I would say sleep in a very cool room. Those are things that can help. You can also try using cannabinoids. Some people find that cannabinoids make a big difference. I know CBD has been shown in some studies to increase the recovery aspect of sleep for some people. So you could do like, like we work with a company called Ned. They make a sleep blend that might help you out. But you really got to take your sleep seriously. You can't just, you know, you're on your computer watching TV and they're like, all right, time to go to bed and just, you know, expect yourself to get into good sleep. Well, random that. So I didn't know that, one, I didn't know you picked this question and see it ahead of time. Two, I didn't know that we had Chili as a commercial today. But I actually, when I was on the phone with Chili negotiating our 2021 contract, one of the things that we were talking about that's been great because I always liked, you know, how's the company been doing and all their side stuff. And one of the things that they said that's been great this year is because of all these tools like Aura Rings and Fitbits and everything, like how many times they kind of wake up or like, yeah, and then how quick they get into REM. Like you can see all that, like with Aura Rings, I think you fidget a lot more, right? When you're not in REM. And that, and that's to me, that's the thing that, and that it's hard, right? So like you use tools like, you know, blue blockers to get you in sleep or you use things like Ned's sleep or use chili pad. And people are like, it's so hard to like, am I, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, is it, And people are like, it's so hard to like, am I, is it working, is it being better for me, I'd get up at the same time. Like they, they, a lot of times we think that it's all about, you know, am I sleeping eight hours, nine hours or longer, but it's not. It's about how quick do you fall asleep, get into that REM suite sleep, and then how little is it interrupted through the night that normally is what makes constitutes really good sleep. And tools like this, this is what they help, whether they're tools to help you get ready, Get ready like your routine like salicing or that keep you at a temperature throughout the night Those things are valuable and that's where if you're somebody who is trying to get better sleep You know if it's if you get great sleep and you're then these things may be a waste of money for you But if you're somebody who is trying to improve sleep or you get up a lot through the night or you toss and turn a lot This is where I see a lot of value in things like this Yeah, the biggest issue for a lot of people without realizing is caffeine it really is yeah, and they don't People don't want to face this because Caffeine is because it works. It's what it's enjoyable. It's addicting and if you have bad sleep You need it the next day, right? It's a ritual and caffeine consumption is only increased in recent years And it's funny. I'll work with clients and I'll tell them to reduce their caffeine intake And there's a lot of him and Han and Han and then we go back and forth Finally, they'll reduce it or eliminate it and they'll all come back. Oh my god best sleep ever I'm sorry. I didn't really think caffeine made that big of a difference. It makes a huge difference You know if you're having bad sleep, and you have caffeine even if it's one coffee cut it and then watch what happens Here's something interesting with the chili pad Adam. There's a feature. I've talked about this before I don't know if you guys have done this yet where you can have it increase the temperature of your bed to help wake you up In the morning, so you don't need an alarm clock. Have you guys tried this yet? Yeah, I feel like I needed to pee right away Oh The warm yeah, I got yeah, I got me up Yeah Yeah So I set mine so that it warms the bed up to get me to wake up or to naturally wake up And I wake up like refreshed rather than being like jolted along awake. Yeah I doubled that with also that alarm clock that like is like rising Sun at the same time It was like the combo of both don't have that I get that oh, yeah But I mean it rarely do I combine them at the same time But when it was it was really effective the other thing is don't have kids That's the other thing I'll help you. Yeah, there you go. Good advice