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Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Burn-out, Self Sabotage, and Ex Obsessions | August Magic Mailbag 💌
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Hey everybody, it's Jessica. And welcome to this month's Mailbag episode where I'm going to do my best to answer the questions you've sent in. And there are a lot of them this week, so thank you. And before we dive into some of these issues, a few things to keep in mind. First, I'm not a professional or an expert on any of these topics with the exception of hypnosis, so I may be stumped by some of your questions. I will simply give my experience, my thoughts, my angle, but I won't pretend to know stuff that I don't. If you need professional help with these issues, I encourage you to seek it out. Second, this episode may not be appropriate for children. And finally, if you fall asleep, because that's what happens when you hear my voice, that's great, fall asleep. But if you're interested in getting the details, you can listen again while you're taking a walk or cleaning the house. Just don't listen to any Sleep Magic episode, driving the car or doing something high stakes. All right, thank you. Before we get started, let's hear a quick word from our sponsors who make this free content possible. We recently did an episode called Addressing Burnout. Because it's something so many of you have shared, you're struggling with that feeling of running on empty. Even when you're doing all the so called right things to take care of yourself. Sleep Magic can help you rest. But when burnout runs deep, rest alone isn't always enough. That's where therapy can really make a difference. And that's where RULA comes in. Rula connects you with licensed therapists who are in network with your insurance. So sessions usually cost just $15. They take into account your goals, preferences and background and match you with someone who's actually right for you, not just whoever happens to be available. You don't have to wait weeks or chase someone down. Rula makes it easy and appointments are available as soon as tomorrow. So if you've been feeling overwhelmed, flat, or stuck in a cycle of burnout, therapy might be the next best step toward feeling like you again. Thousands of people are already using Rula to get affordable, high quality therapy that's actually covered by Insurance. Visit rula.com sleepmagic to get started. After you sign up, you'll be asked how you heard about them. Please support our show and let them know we sent you. That's r u l a.com sleepmagic. You deserve mental health care that works with you, not against your budget. Hey Sleep Magic listeners. If You've been following Jessica from her days as the co host of Sleep Wave. You may remember me. I'm Carissa and I'm here to invite you to join me for the brand new series of sleepwave, a podcast designed for anyone who struggles with sleep, whether it's taking forever to drift off or waking up in the middle of the night. Every Monday, I share sleep meditations and relaxing bedtime stories that not only help you fall asleep quickly, but also guide you through those thoughts that keep you up at night. Whether it's stress, anxiety, or just a restless mind, we tackle it together so you can get the rest you deserve. I know what it's like to struggle with sleep. I have a mind that loves to keep me awake, and that's exactly why I'm so passionate about the meditations and stories we explore on sleepwave. They've made a difference in my life and I'm confident they'll do the same for you. So if you're ready for better, sweeter sleep, join me on sleepwave. You can find me wherever you get your podcasts. Just search sleepwave. So let's dive in. Our first question today is from Rena, and she says, my best friend's partner is politically very different to what me and her think right now or thought. I guess the longer she's with him, the more radical her opinions are. Is it okay that I stop being friends with her? We don't align anymore. But what if he disappears and she goes back to being normal? Rena, I love this question. It is so pertinent today as the algorithms on social media drive us into our own silos and the media landscape is becoming so splintered. So I'm going to answer in a bunch of different ways. First, you are allowed to decide who you interact with. In fact, you're the only person who can decide who you surround yourself with. And sometimes our social lives feel blessed and easy, like we're in this river of really nice people who we get along with. And there are other times in our lives where we need to make some hard decisions about how we feel in certain relationships and what we want to do about it. My father once told me, he said one of the hardest things you're ever going to have to learn how to do is say no in your life, and you are the only person who can say no for you. And I thought that was fascinating. And I don't like saying no in general, but I did take that on. Like, if a door in my life needs to be closed, I'm the one who needs to close it. So my first answer is, you get to make decisions in this department and should not feel governed by a sense of loyalty or the fact that the relationship is long standing. All that said, it's not easy to let go of a friendship, and I think most good friendships are worth fighting for. Feeling uncomfortable or being afraid of having uncomfortable conversations shouldn't be the reason I call it quits. Relationships take work. They involve vulnerability and have a magical capacity to grow when we show up for them in brave and authentic ways. Especially when we understand that we can't save people and that they don't owe us saving. In fact, no one can save anyone. By doing our own work on ourselves and bringing our own good energy to the mix, we nurture ourselves, the other person, and the relationship. Okay, but back to your original question. Here. It's about politics. What I hear you saying, Rena, and this is so common these days, is that the political divide is showing a divide in your values. And that may be happening more than it ever has in our lifetimes. And your values are a big deal. Values are the scaffolding of our thoughts, our behaviors, our worldviews, and ultimately much of our relationships. And when a friend is suddenly aligning with a political side that no longer reflects some of your basic values, it can feel really out of sync. It's like there's a big chasm between you, one you had no idea was there or maybe wasn't there before. You know, there's an old adage, don't talk religion or politics in polite company. And basically what this meant was, don't bring up religion or politics at, say, a dinner party or any party. And there's a reason for that. Those topics can cause big divisions, even among friends, and always have. And if we expected everyone to align with us on everything, we may not have any relationships. But these days, it's not just about biting our tongues at a dinner party. Everyone is talking about politics and posting about it. It's in our faces in a million different ways. So you may need to take a step back for a while. As you said, it seems like she's been influenced by this intimate relationship she's in. And that happens. Our partners have a big influence on us in different ways. And if her relationship with him ends, she may soften in some of her perspectives and find a new ideological footing. That can happen. One of the most important documentaries I've ever watched is called the Brainwashing of My dad. It's a documentary made by a woman named Jen Sanko. And she made it because she saw her father become sort of radicalized by the media he was watching. It's a very interesting deep dive into the world of information as we consume it and the silos we can get into which can really create these chasms in relationships. And a heads up to anyone who's interested. It is about American media and American politics and it definitely has a point of view, but it really traces ways we got to this place. I encourage you to seek it out, but I will also give you one important takeaway and a slight spoiler. But it's not like it's a fictional drama. And that is when her father no longer consumes the extreme media. He softens in his thoughts and opinions and sort of returns to who he was beforehand. So, yeah, it is possible that if your friend and her boyfriend break up or if he even changes his political media diet, she may move closer to her old set of ideas. But you can't necessarily wait around for that. Okay, one more thing in a slight tilt. So let's imagine that you are invested in continuing the friendship. I know I'm going back and forth here, or at least doing everything you can to explore what's happening. I have a friend named Chris who was always very, very close to his brother Carl. Over the years, they have become divided politically, which is difficult for their relationship. In order to address the issue, Chris thought about it really carefully and decided to say the following or a version of the following. Carl, I know you really, really well because I'm your brother and one of the things I know about you is that you don't like lying. That is a value of yours. So I don't understand how you support individuals who appear to me to be lying. Well, this opened up a whole conversation and they went back and forth discussing the facts or their opinions of the facts. But by reaching to Carl through love and respect and through knowing his long held values, Chris came to a deeper truth about his brother, about how he sees the world and what he thinks about himself. And that conversation forced Chris to also listen because he is entrenched in his position too, as we can all become entrenched. And it never hurts to open your mind and listen to the other side, to learn about how and why they came to their conclusions. Because even if you don't agree with them, they're people in a process and that's who you want to know. Now, it wasn't the conversation Chris wanted to have. I'm sure he wanted to simply change Carl's mind, but he came away with a deeper understanding without having judged or alienated his brother. And they are currently as close as possible. Given the circumstances and keeping relationships with those we love, people we go way back with, and we'll be making the future with, well, that may be more important than we think as technology tries to drive us apart. So good luck, Rena. I hope that helps. I hope there's something in there that resonates with you. And thank you so much for a really pertinent question. Okay, next, from someone named Kaz. I go to bed early thanks to you. You're welcome, Kaz. But I still wake up exhausted. Am I doing something wrong or is this just modern life? Mmm, I think this is a really interesting question. I wonder what you mean by exhausted. So I'm going to approach this answer from two different angles. Let's imagine first that what you mean by exhausted is that you're groggy and don't wake up easily. And perhaps you're making the assumption that if you get enough hours of sleep you should just bounce out of bed like a bunny rabbit. And I think that may be a common assumption. Now, I'm going to talk about myself here. I'm generally a good sleeper, but I don't wake up full of vim and vigor like ever. Ever. I need about 20 to 30 minutes every morning to lie in bed, play Wordle on my phone, hang out with my cats, and just generally bring my brain back to function mode. And then it starts having forward moving thoughts and I get good deep sleep and plenty of it. I mean, I'm a single lady with no kids. I can sleep all I want, so there's no dearth of rest. But I wake up possibly what you call exhausted. For those 20 or 30 minutes. I don't have tons of energy and I've always, always been this way. And so was my mother. Sure, if I have to wake up at 4am to catch a plane, I can get myself out of bed. But not happily. And yet one of my sisters and my father, they're those annoying rabbits hopping out of bed, just yap yap, yapping away first thing in the morning. Getting all excited about the sun rising. That's not my thing. Scientists are calling this phase of bringing yourself up to speed in the morning sleep inertia. Ugh. I hate it when science labels something that's totally natural. It makes it sound like a problem. I call it waking up slowly, and about half the world does it that way, no matter how well or how long we've slept. And it turns out this difference is genetic in everyone. We are either morning or night people, and although we can train ourselves in the opposite direction, we do have a default mode. And it's nothing to beat yourself up about. I remember the first time I appreciated that I was a night person when I did theater for a whole year, thinking those morning people would be horrible at this. They'd be falling asleep at intermission, and I actually think they would. And yet theater actors need to have a surge of energy at night with lots of clarity and passion, or it just won't work. And thank God Keith Richards of the Rolling Stones is a night person. Think of all the music we would have missed if most of our favorite rock stars didn't have a surge of energy late into the rock and roll night. Go night people. Okay, so that's that's my rather biased interpretation of your question from one angle. But what if you mean by exhausted that you really aren't functioning well during the day? That you are truly exhausted even though you are sleeping more well? There are a lot of factors in our lives that can cause us to feel depleted. First, your sleep may not be that deep or restful. As adults, we basically need somewhere between seven and nine hours of sleep, but only one and a half to two hours of that time needs to be what we call deep sleep. But although we don't need much of it, deep sleep is really important in terms of letting us feel rested and repairing our brains and bodies. So the things that get in the way of deep sleep Stimulants of all kinds, including caffeine, especially after a certain time of day. Alcohol can interfere with deep sleep. Eating too much before bedtime, exercising too close to bedtime, and too much screen time can interfere with deep sleep. Even medications you're taking. And then there's just stress. I recommend you write down your fears before going to bed. I'm afraid of not getting deep enough sleep. I'm afraid of being exhausted. I'm afraid of that project at work. I'm afraid of not having enough money. I mean, all the things in the modern world that we feel pressure around. It's important to release that pressure valve if we want to rest really deeply. So consider writing down your fears. Anyway, thank you so much Kaz, for writing. Hopefully some of those things might help. Or maybe you're just not a morning person. Join the club. Yay Night. Boo. Morning. Boo. Sunrise. Also, this next question may overlap a little with yours, so keep listening and thank you for writing. So next from Anonymous, How Do I know if I'm burnt out? Well, at first when I was answering this question, I thought, well, burnout's just a colloquial term. It's not like a medical diagnosis. But I Googled that and here we are. In 2019, the World Health Organization included burnout in the international classification of diseases as an occupational phenomenon characterized by one, feelings of energy depletion or exhaustion. Two, increased mental distance from one's job or feelings of negativism. That can't be a word. We're going to rewrite this. Sorry, World Health Organization. Negativity or cynicism related to one's job. Three, reduced professional efficacy. Burnout is considered a syndrome resulting from chronic workplace stress that has not been successfully managed. It is important to note that burnout is not a mental disorder, but it can be a significant contributor to mental health problems. Okay, so that's what burnout is, and it's very workplace centric. But I think you may be asking just in general, because I think that phrase burnout has been, you know, leaked all over our lives, really. So I'm going to look at it like it's just about you feel burnout, period. So for me, it's not so much whether we can declare that we are burnt out as I want to ask questions in the other direction. You'll see what I mean. Here are my questions. Do you have enough energy to do what you want? Are you keeping up with your life, your desires, your relationships? Do you have extra energy for hobbies? Do you have energy for intimacy? Are you enjoying yourself at least some of the time? If you are not, if you are dragging, or if you are continually having to soothe yourself to just make it through. If you have a hard time making decisions, well, then you may be in burnout territory. And technically, if it has to do with work, you probably are. So, you know, if I were feeling some of these things, I'd probably see my doctor just to get basic tests done to see if there's anything obvious going on. But I might also visit an acupuncturist. An acupuncturist looks through a holistic lens and looks at our whole body, understanding how each organ pair inside of us supports the others. And in traditional Chinese medicine, our organs are sort of paired into little pairs, like the liver and gallbladder are a pair. The lungs and large intestine are a pair. They're not necessarily near each other, although sometimes they are, but energetically they're compatible and similar, and they work in coordination with one another. So to an acupuncturist, your kidneys being stressed out, and the kidneys, by the way, are very important in terms of your overall life force. They call the kidneys the seat of qi. Your kidneys being stressed out might actually begin with an issue in your stomach or spleen or pancreas. And in order to support your kidneys, the acupuncturist will get this treat your lungs. Now that might sound confusing, but we aren't just a bunch of organs in a body bag all working independently. Our bodies are complete systems. And when so called parts of ourselves experience symptoms and there's generally something systemic at play. Like if a neighborhood of houses on a street all share a city plumbing system and the water backs up at one house, or there's a leak in one house, it may affect the whole rest of the neighborhood. So if you're suspecting burnout instead of just treating one area, speak to someone who sees the whole you and traditional Chinese medicine is based on supporting our wellness as opposed to treating our illness. They're always looking at the solution instead of getting too, too, too in the weeds of treating individual specific problems. Okay, a couple other things. Sometimes we feel chronically depleted because we don't handle stress very well. So have you ever tried meditating? And I don't just mean listening to a meditation, I mean sitting for like 10 or 15 minutes, eyes closed, watching your breath, detaching from your thoughts and really, really dialing down that internal fire. Finally, what are your eating habits like? We can get away with eating super processed foods here and there, but when your whole diet begins to consist of prepackaged food or fast food, that can take a big toll over time. And it may feel easy and normal and convenient now if you're young, but you gotta treat your body kind of like a car and do some basic maintenance and put the better gas in because you'll get better performance from it. There are even foods that we call foods like sugar that is actually an antinutrient, as in it is pulling more from your body than it's giving. So it's a net negative. So it's important over time for all of us to learn how to nourish our bodies. Stuff that comes out of the earth filled with natural energy, that's going to feed your natural energy. Stuff that's highly refined, comes out of a factory that over time tends to weaken us. And sometimes it doesn't even take that long to do that. I hope that helps and I hope that you feel some better energy Soon. And thank you so much for writing. Our next question is also from Anonymous. Is it ever okay to look at your partner's phone if you think he's cheating? Asking for a friend, Right? Okay, I love this question, but let's begin with the actual sort of paradox or Mobius strip of the question itself. It's a bit of an ethical conundrum. You suspect him of deceiving you, and yet in order to find out, you feel compelled to deceive him. So damage to your relationship could be being done from both sides. You could damage your relationship by deceiving him, even if he's deceiving you. But you'd also do damage to your relationship with yourself, your integrity, by deceiving him. And yet I presume that you've asked this question because something is feeling really off. I presume you're having a gut feeling about what your partner is doing. I'm making that assumption. There may be more than a gut feeling here. There may be information. But I want to talk about the gut feeling. This is a real phenomenon. We as humans tend to catalog tiny bits of information about the people we love. We get information from their voices, their faces, their behaviors, and we don't even know we're doing it. But we're building a database in our minds and in our guts because we have neurons in our guts. And when someone we know well violates the patterns, the established patterns in the database, we feel off. There's a glitch, and we feel it, and that is real. Women, especially are good at this, as our dominant hormones, estrogen and oxytocin among them, are very geared toward relationships. And it makes sense. Traditionally, women have done more caretaking of children. We give birth to children, and taking care of kids requires this sixth sense. We know if something's wrong, if they're sick by gathering data on their behavior and then being alerted when things feel off. A smile that's not so robust or a sound in the voice. So perhaps you are detecting a glitch in the pattern with your partner and it's making you destabilized. That's real. And don't let anyone let you think it's not. That's thing number one. That said, we also carry around our own fears and our own projections, like, have you been cheated on before? And you fear it happening again. Have you cheated on previous partners yourself? And now you're seeing through that lens. Did one of your parents cheat on the other? It's important to be fair here and look at yourself before you Point an accusatory finger elsewhere. And I don't know the answers to those questions. So I'm going to go back to the whole idea of being lied to because it's just an interesting topic in general because being lied to sucks. It can feel like you're going crazy. And there's even a subcategory of lying that we call gaslighting, where someone's actually intending to sort of make you feel crazy. But I think lies in general create this disconnect between what's being said and what we feel as the truth. And lies may be the most damaging part of infidelity. Even an awful truth may be better than being lied to because you stop trusting your own gut when you get lied to. I have a friend whose husband was a secret smoker. He felt really bad about it, basically hated himself for doing it. And his shame kept the cigarette smoking a secret. And my friend would smell the smoke on him and ask, have you been smoking? No, he said. It's okay if you are, she said, just don't lie to me. No, he said. He was adamant. And then she found cigarettes in his car. Have you been smoking? No, he said. And my friend started to feel really insane because in every other way her husband was a stand up guy, really committed to honesty as a core value in his life. And yet the shame in him or some weird split pulled him into lying about it as a default. And my friend kept saying, I don't care if you're smoking, I care if you're lying. And that was the real damage that was being done to their connection. Well, this went on for a couple of years. My friend really felt like out of her body in the relationship because she couldn't trust him and she couldn't fully trust her intuition. And basically her partner had sort of left because he was being two people. And that is hell in this case. The husband finally fessed up to his smoking, which allowed my friend to sink back into her body and her intuition, but only after way too much damage had been done for her. She couldn't really invest in the connection again because she couldn't trust it. And although they remained friendly, the marriage is over. Because the truth is a force, not an idea. And it was will out, meaning it will come out. And the truth has the power to bring everything together. But if you repress it for too long or if it's a really painful truth, it can tear things apart as well. It's a force. Finally, back to your original question. Is it okay to look at your Partner's phone. Hmm. Well, I would be very drawn to doing that if I felt seriously out of sorts and sort of crazy in my own body. That destabilized feeling can be accompanied often by obsession. And it feels like the only way of quelling the obsession is to get to the facts. So I feel for you. So, one more question. Have you spoken to him about this directly? Have you asked him? If not, I encourage you to do that. Ask him if he's cheating and see how he responds. This will give you even more data in your database. Notice what you really feel as he answers in your gut. And if he says no, which I suspect he will, either way, if he's not doing it, he'll say no. And if he's doing it, he may say no. Tell him you need the assurance of looking at his phone. Do it on the up and up. Not sneaky. And if he's got nothing to hide, then his phone should be safe to see. Give him your phone and explain that you need some transparency on this level in order to feel connected. See where that gets you? That way, like I said, you don't have to be sneaky and compromise your own integrity. And he will be invited to come clean. And if he doesn't and he doesn't want to give over his phone, well, that's more information for your database and possibly a decision point for you. Of course, he could have a second phone. Ugh, the modern world. Anonymous. This question is really over my head. I feel for you. I feel for you. I'm sorry if my answer's been sort of all over the place. Good luck with this. And always listen to your gut. That's real information. Real information. Thank you. Thank you for writing. Our next question comes from Diane. My brother keeps making jokes that hurt my feelings. He's always done it. And that's why I think. We're not close. But my parents are desperate for us to have a relationship. I just want to tell them. I can't. I can't forget all the insecurities he's given me throughout my life. I just don't want anything to do with it. Am I an A hole? No, I don't think you are. Relationships can be hard. Hard and especially within families. Here on this planet, we have a constellation of people that we're born into, and we're sort of forced to work things through with them that might be deal breakers with our friends. And I think your choice here is to address the truth head on. Have you brought this problem directly to him or to your parents. And I understand if you've just sat in this hurt because it sounds like it started really, really early. And as you said, you feel like it's fed or created insecurities in you and maybe you've just let it all build up, but that's just causing more problems. And that's your side of it. You may be making this worse by not addressing it directly. You see, even if you wanted to heal your relationship with your brother, you won't be able to have a good one with him if you're carrying all these hard feelings. So first, I encourage you to write out your resentments. Get all that dark energy out. Write down on a piece of paper I resent my brother for A, B, C, D. And I tell you, you may go all the way to Z and back again. Catalog everything, Be exhaustive, big things and little things. Just let rip. Because there's a lot of pent up energy in there in your body, probably some real rage. And you can let it out on the page. It can be remarkably cathartic and freeing to really say what you want to say to him. The raw version somewhere or to a therapist. But writing it has a special magic. And then just wait for a bit because he's your brother. So there's no real hurry here. Just see how you feel without all that negative energy and in you, that's step one. And by getting that stuff out, and by the way, you may need to do it again and again. Old resentments are thick with energy. And he may continue making the jokes, so there's more fodder. But that's okay, just rinse and repeat. They will get lighter and lighter and lighter. But by doing that, you will be in a better position to address this issue. And so I would imagine myself saying something like, when you make these jokes, I feel bad and it makes me want to pull away from you. So I want to let you know that if you keep making the jokes, I am going to pull away in order to protect myself, period. You don't need to say more than that. That's just the physics of the situation. Because the truth is, when someone is making hurtful jokes, they are actually pushing people away. This is way more your brother's problem than yours and it's actually all about him. But that's his side of the equation. So keep the focus on yourself. So let me repeat. When you make these jokes, I feel bad and it makes me want to pull away from you. So if you keep making these jokes, I'm going to Pull away in order to protect myself. That's it. And then it's his choice, not yours. I mean, you always have a choice, but you've given him a choice. He can clean up his behavior and sort of invite you to get closer, which, by the way, might take a very long time if you don't trust him. And if he's not good at cleaning up his behavior quickly or not. Say the same thing to your parents. When he makes jokes, he hurts me, and it creates a distance between us, and I need to pull away to protect myself, period. Like I said before, the truth is a force and it's powerful. And when you finally say your truth without the volcano of emotion underneath it, because you've put that all down on a page, people are stunned and they sometimes change their behavior. In your case, your brother may temper his jokes and your parents may stop putting pressure on you to be the only one who's responsible for the relationship. And you get to just sit there in your truth, which may feel awkward at first because you've been repressing it and it's different from the original dynamics, but should over time feel pretty good. And the worst case scenario here it alienates your brother, and your parents judge you for being sensitive or making a fuss. Are those some of your fears stopping you from taking care of yourself? Here, you may want to catalog your fears as well, because this may be a scary conversation. We are important to our family members because our truths affect them, sometimes positively, sometimes negatively. But as much as we're stuck within this unique constellation of other people we call family, we also have a unique impact on them. We are in positions to mirror them over time, to put pressure on them in subtle ways and in ways that work colleagues and friends are not. We can change jobs, we can end friendships, but family? Even if we're not speaking to one another, we affect one another. And sometimes those intimate positions with one another within the constellation can feel really uncomfortable. Especially when we've been trained to be people pleasers or to keep the family boat from rocking. But why does your brother get to say whatever he wants and even hurt you when you don't get to say your piece? This dynamic is already doing damage and has you on the brink of chucking him as a brother. So why not say your truth and see what happens? It seems like at this point, you don't have any more to lose than what you're about to lose anyway. Maybe it's time to take up some space and see if there's a miracle in there. You could be doing a favor to your whole family. May not feel that way at first, but life is long. Thank you for writing. Great question and good luck with that. Our next letter is from Anonymous. Sometimes I start fights with my partner or get kind of excited when things start going wrong for me. It's like I love drama so I don't de escalate or think reasonably about conflict. Is this self sabotage? Is this normal? And that's where we'll leave it for today's free version of the Mailbag episode. If you want to unlock the extended version of this episode, become a subscriber and join us over on Team magic in just two taps on Apple Podcasts or visit sleepmagic.supercast.com by joining, you'll not only unlock this full episode with bonus mailbag questions, maybe including yours, but you can also enjoy ad free listening and listen to over 40 bonus episodes plus the whole sleep Magic back catalog. So it's a pretty sweet deal. You'll also be helping us to keep creating the show and helping even more people find great rest, so your support goes further than you know. If you have questions you'd like me to respond to in the next mailbag, please send them to HelloLeepMagic FM or use the Ask Me Anything feature on the Supercast link in the show Notes. And remember, you could ask me anything, whether it's about a personal issue, something you're curious about, or just a life question. I'm here to share my thoughts, opinions, experiences, and I look forward to hearing from you. Don't forget to leave a review or a comment wherever you listen to this show to let me know what you think of the episode. Your feedback is invaluable. Okay, I won't keep you any longer. Some of you might be ready to drift off. Sleep well and have a great night.