Top Sleep hacks by Sleep Coach Zoe Chu
Welcome to the 2nd interview of our new series of Sleep Like A Boss interviews. Today, Christine is talking to
Zoe Chu, our sleep coach located in Singapore, about
TOP sleep hacks
Christine: Hello, everyone, and welcome to this episode of Sleep Like a Boss. Today I’m with my wonderful team member, Zoe Chu. Zoe is located in Singapore. Zoe, welcome to this episode with me.
Zoe: Thanks for having me, Christine.
Christine: You're very welcome. Zoe, you started out, as I think pretty much all my team members did except for one, as a baby sleep consultant. You have your own business as a baby sleep consultant, and you decided to add working with adults. Why is that? Why did you become interested in doing that?
Zoe: Because every time I tell people, "Hey, I’m a baby sleep expert," they say, "Do you do adults?" I was like, “No.” And finally now, after learning from you, I get to say, “Yes, I do.”
Christine: Yes, exactly, which is pretty cool. You were one of the first ones to grab a new client, and you've been working with a few since then. What are some of the main tips that you can filter out for people listening right now? Everyone is a little bit different and we work really holistically at Sleep Like a Boss, but what are some things where you’re like “this is what happens for my clients the most”?
Zoe: If you want my simple sleep tips and hacks, then I would straightaway get into getting my clients to learn how to rest and relax because I think especially with this pandemic, everyone is coping with stress very differently. We can't change the circumstances that we're in, but we can change the way we cope with it or the way we deal with these circumstances. I think there are a lot of ways that we can tap into that. One of the ways I would strongly recommend my clients do is to learn how to meditate and pray.
Christine: That is super interesting, and I love that you say both things, meditate and pray. Is it the same? What is it? How do you teach someone this?
Zoe: I believe prayer is me speaking to God, and meditation is the spirit trying to speak to us and it manifests into inspiration. Inspiration is basically in spirit, right? So you're listening to the spirit and trying to focus on that.
Christine: That's amazing, I think that's a really nice way of doing it. How do you teach someone that?
Zoe: You can use some guided meditation apps. Nowadays everyone likes to download apps, and two apps that are very popular in this meditation space are Calm – I'm sure a lot of us have heard of it –
Christine: I love it.
Zoe: And the other one is Headspace. Calm offers a lot more variety. It's not just guided meditation but it also has bedtime stories and music, so it gives you more bang for your buck. Headspace is more focused on the journey and offers you the guided meditation.
Christine: Perfect. So, meditation is the first one. What is your second tip?
Zoe: Do deep belly breathing. I really tried that on myself. Every morning after exercising, I’ll go out – well, we can't go out right now, actually; we are in lockdown. But I'll just be right next to the window and stare out into space, look at the greens, and then I'll do some deep belly breathing and just focus on inhaling.
Put your hands on your belly and just take a deep breath in through your nose and hold it for a bit, and then exhale through your mouth, and your fingers should expand a little bit. Do it a few times. That really brings signals to your brain to relax instead of being so stressed and anxious about things. Just stare out into space and do some mindful thinking. I think that's a good way to really relax yourself.
Christine: Great, and it doesn't have to be too long. Four or five breaths can be enough. This is a great one. Perfect, so we have meditation, we have deep belly breathing; what’s another one?
Zoe: I will also ask my clients to get into a good bedtime routine because bedtime routines are not just for kids. It's also important for us adults. We prepare ourselves for work, we prepare ourselves for a lot of things, but we don't prepare ourselves for bedtime. That’s something we need to work on.
A good bedtime routine is taking a nice bath or a shower. It's actually a well-known sleep remedy because when we have a good warm bath or shower, it helps to reduce our body temperature, and that can help induce better sleep.
Christine: Agreed, perfect. Anything else where you’re like, "Oh, this is actually a little sneaky tip that I want to squeeze in here"?
Zoe: One more that I love having is the free app called f.lux. Have you heard of it?
Zoe: You can download it to your laptop or your computer and it filters the blue light from your screen.
Christine: Oh, right. I had a similar one. I think it was called something different, but it was very similar. Your screen has this orangey tint. It drove me crazy because I don't see that well when it's – well, nobody sees very well when it's dark. But it drives me nuts when I have to squint to read because it's too dark. But yes, I get it. I think it's a good idea to use it, especially if you don't have any blue light blocking glasses.
Zoe: And then it automatically comes on because you set the time according to your time zone. At first I was like, yeah, it's a bit orangey, but now I'm getting used to it.
Christine: I agree, you have to give it a little bit of time.
Zoe: Yeah. It also sends a signal to you that it's time for bed.
Christine: Yeah, getting ready, exactly. I think I'm going to add my little last tip so we have five, and that's exactly when you start your bedtime routine in order to make sure you have enough time for it, because we don't want to stress anyone. Just set an alarm clock an hour before you've decided you’re going to bed. I find that that's super helpful too, because otherwise you might be like "Oh, I need to do my bedtime routine" and you have people who are perfectionists. They get really stressed about it, which is not what we want. So a timer can definitely help there. But the – what's it called? F.lux?
Zoe: F.lux, yeah.
Christine: Perfect. That could be a good alarm clock. It could be the trigger to say, “Okay, now it's time to get ready.”
Zoe: And it gets more and more orangey, so it's harder for you to work anyway.
Christine: Seriously? I didn't even notice. That's hilarious. Clever, clever. Zoe, all of us have different people that we like to work with, but we all have something in common: we love to work with people who are serious about their sleep, who don't treat it as a luxury but who really know that this is a necessity that is super vital. What are the type of perfect clients that you love to work with?
Zoe: I love to work with women, moms or non-moms, and basically stressed-out professionals who are suffering from insomnia and don't know who to seek help from. They don't want to take sleeping pills. They want a more holistic approach. So yeah, I like to work with them.
Christine: Perfect. If you've been listening and you're like "Oh, this is exactly my jam" – maybe you're in the same time zone or closer to the Singapore time zone – then Zoe is the one you should absolutely reach out to. I can totally recommend her; she's had lovely client experiences already. So make sure you go to the Sleep Like a Boss team website and there’s a button right underneath Zoe's picture where it says “book a call” and it will lead you straight to her calendar. I absolutely recommend that you do that. Thank you so much for your time, Zoe.
Zoe: Thank you so much for having me.
Christine: Bye for now.
Zoe: Bye, Christine.
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