So, Chelsea shared about what we can do when we wake up what we can do with remembering our dreams and and and just helping that whole making more value when we wake up giving those dreams more value. And and Katie shared about what we can do just before we go to bed that can really bring value to what we experience in the dream world. And have it not just be about re visiting things that happened during the day how to clear that out of the way so that we can have these more profound and hopefully lucid dreams. So now I'm going to share about a very special time of day for me, which is like the middle of the night. And so I don't know about you guys, but sometimes I'll wake up in the middle of the night. And I know I just know I have so much energy or I have a lot going through my head I know I'm gonna be up a little while. And at first it's kind of scary like Oh no, I'm not gonna get eight hours of sleep or I'm not even going to get sick. Sometimes I just am like, Oh no, this is bad. But I remember so what happened this month? There was a I woke up middle of the night and I was like, Oh no, this could be bad. And I remembered what Andrew said, hey, it's an opportunity. If you wake up in the night, and you it doesn't seem like you can get back to sleep. It's an opportunity. And I was like what what is this guy talking about? So he's talking about, it's an opportunity to meditate and you don't you're not losing as much sleep like he's saying that. Like, scientifically, or something. Meditating is almost as good as getting sleep. So I thought I'd try it so I I was wide awake and I thought I'm wide awake. I might as well sit up in bed and meditate. You know, and I cleared I did the recapitulation. My day seemed fine I was just wide awake. So I meditated. Now, the meditation that I used, I use something from a a doctor at Stanford who just recently did. He did a podcast on how meditation works, and the. science based effects. of meditation and he gave some. I thoughts really good. things. So I tried this, and I'm gonna put in the chat right now. That podcast you can look at and and check it out. But he talked about, you know, if you're, you know, meditating, you want to meditate, and it seems like you're having a lot of inward stuff, you're thinking a lot about inward. Then you want to do the opposite. You want to meditate on something outside. of yourself. and then. in reverse, if you've got a lot of stimulus on the outside. you do a meditation that focuses on the inside. So on your breath, or on your heart rate your heartbeat. So and then you can also divide your attention. So it's the middle of the night and I'm like, Okay, I'm going to divide my attention. And so, the rooms dark, but I can barely make something out. So I'd meditate I focus on that and then I also focused on my breath. So you can also at night I use a headlamp with, with a read, it's got a red light, so that it doesn't affect my eyes. And it doesn't affect my sleep. And if any of you are interested in that, it's got a really it's got a dedicated button for the red light, super important. I do like a flashlight or headlamp so that you don't hit the wrong button and get blinded. But I saw I sometimes will use that to illuminate something in the room for my meditation. So I meditated, I meditated for about an hour because I was just had so much energy, or it seemed like an hour I don't know exactly. But I meditated on my heart rate, my breath and then a little object I could see in my room both equal attention and I just had a great meditation and eventually felt like okay, I'm going to try and go back to sleep. So the results the results was fantastic. I had a lucid dream. It was one of the longest lucid dreams I've ever had. So I was really happy. I was like, Wow, that really, really works. So not only did I not feel like I lost as much sleep as usual, but I got a lucid dream out of it. So just how many people right now how many people like wake up in the middle of night or or, you know, usually at least once a month, like middle of the night you're like wide awake and maybe hard to get back to sleep just kind of like wave your hand. And yeah, there is a good amount of people. I see two hands go. Yeah. So what a great opportunity. I highly recommend that. Try it out. Try, you know and I've tried laying in bed and doing the meditation, didn't get the results that I did this last month with sitting up in bed. And and I did the meditation that way that Dr. Huberman taught in that podcast you can check it out but you can do your own meditation, just meditate maybe on your breath, whatever feels right for you. It didn't feel important for me to meditate on something outside in the room because I was having more inward kind of focus thoughts and just kind of like stuff going on. So that's why I did it that way. Anyway, had great results. So there's something else for you to try. I'm also reflecting back on Chelsea mentioning that you can use like your phone or a device to record your your dreams. And I've worked with that. And at present I don't use it but I have and it is worked really well. And how I've done it is I queued up my text messaging and and I had it queued up to send a text message to it to one of my emails to myself. And then I just have it all queued up and when I wake up, it's right next to me and I just push one button for the microphone. I don't look at my phone. I just know okay, I'm I'm gonna voice record a message and it's gonna go voice to text. And I hit send. So my dream I get sent in a text message to my email. So then later in the day, I look at that email. I can make some corrections because sometimes it misspelled words or something or says something really ridiculous that I didn't say and then I put it into a file my dreams have for 2024 and and then I have my dreams. I can record my dreams that way. So it's a rather than writing down a lot of times I have I have problems writing down words. When I first wake up, like it really brings me out of you know, like it distracts me because you know, it's just really hard for me to focus on spelling and writing and things like that. So that has helped me if if that works for you great. I hope that helps if, if how I described that didn't make sense or something you can always email me and asked me to re explain that or just let me know and I can do that. And then also if you're interested in you know where to find a red lamp to seek and walk to the bathroom or or write down your dreams.