So that's kind of a high level in terms of the actual cycles themselves. But then the question is like, Well, how do we have these healthy cycles? Because, again, not all of us have perfect sleep. I'm curious. Does anyone have either an aura ring or an Apple watch or anything that tracks their sleep? I know there's so many of these now. Anyone do sleep tracking? I had I had it for a while, but I had to get rid of it. I didn't like waking up every morning being told like, this is what you did. I'm like, You don't know me, but it can be really useful if you're if you don't know your own sleep cycles, if you're like, Ah, I don't feel like I sleep well, but I don't know why. It can be useful to do some sleep tracking for a while and just see, like, ah, like, Where, where are you struggling? Because then you'll know how to address it a little bit more skillfully. But just in general, like when we talk about sleep hygiene, there are, of course, really strong physical elements to this. And you know, the key things you'll be looking at here are timing. So do you have a good, consistent, rhythmic cycle? You know, we live in the age of artificial light, and so we no longer kind of live in the circadian rhythms we did. And because of that, we have to be grown ups and set our own bedtime, which can be challenging. And you know, whether you go to bed late and wake up late, it's more about the consistency of your rhythm, and, of course, the length. Now that you know that rem and dreaming happens mostly at the end. If you only sleep for six hours, you don't have a lot of dreaming time, right? You're going to get that good, deep rest up front, but then you're only going to have one or one and a half cycles, which emphasize dreaming. And so one of the best ways to help you have more dreams, to help you have more lucid dreams, is to go to bed earlier and to make sure that you have a longer period where you're sleeping in in the morning. So timing, but then things like light and sound. I mean, I sleep with earplugs and eye mask. I'm just, I like to be in total solitary confinement, but just check if you're waking up during the night. Experiment go. Could I be open to doing that? I know there's an adjustment process with it, but the quality of your sleep is so much better. So even just like having light, kind of like little lights on the room, your skin picks up the light, you know, you watch as a great podcast, and you Huberman doing this, even just like the senses of your skin, picking up the light changes the quality of your sleep. So being aware of that also the coolness of your room, right? Hot room, cold room. We tend to sleep better in colder temperatures. Electronics. I mean, this is, I love what Andrew says about how the the age of artificial light created like a dark ages, because we're so focused on Lux screens and on the external world. And I think our devices are tricky. I mean, I find it. It's one of the hardest things for me is to be disciplined about turning off my computer and turning off my phone. I mean, the recommendation is something like two hours before bedtime. But even if you can do an hour or half an hour and just make a commitment to not having your eyes be flooded with blue light, which is suppressing melatonin, which suppresses your ability to go to sleep, creating some parameters around that food. I mean, who's like, done the thing where you over ate massively, went to sleep and then just had the worst night's sleep, had the worst nightmares. So thinking about, you know, the timing of food, having maybe an earlier dinner, going for a walk, creating so there's not such a digestive load on your system. You sleep better as well. And then actually had a great email from Mitch, who's a participant who very kindly shared his story around, like marijuana, you know. Now there's, you know, marijuana, especially medical marijuana. It's legal throughout the states and through a lot of states. And this, you know, for Mitch, he had a very challenging health situation, which led him to have to use it to sleep at all, you know. And for a lot of people, they're being prescribed this to be able to get some kind of sleep, some kind of relief. And it does work for that. The problem is, of course, it's, it's a, it's a REM suppressant. So for Mitch, he started to use this for sleep on recommendation and prescription. And of course, he slept, but he had no dreams for years, and then when he came off it, all of his dreams returned. So just being mindful of like, what do you use as a sleeping aid? Some of the things we use for sleeping aids, sleeping pills, marijuana, these suppress our dreams. Alcohol suppresses REM, you know, messes with our sleep terribly. So if you ask someone who likes to have a glass of wine, like on the earlier side of the night, if you, if you do, and I really encourage you when you're doing your dream work, if you're like, oh, tonight, I'm going to really focus on my dreaming. Take nothing, no drinking, no substances, you know, except for what we can talk about next and then stress. We'll talk about how to manage this too, but often we just, we get into bed and we're just like, a little stressful from the week, and we're lying there going, why can't I fall asleep? Why can't I fall asleep? Or we wake up in the middle of the night, and our brains like, here are 16 things that you haven't thought about for tomorrow, and these are very normal, predictable things that we have to deal with, but just having the tools and building systems and to manage stress. And the last one I just call zonking, which is more psychological, but for so many of us, we are. You know, we have, we have busy lives and responsibilities. Sometimes being a conscious human being in this world feels exhausting, and it can be so seductive at the end of a night, like I just, I just want to be unconscious. I don't want to do my dream work. I don't want to do my induction work. And we just, we just want to zonk out. And while, of course, I mean every now and then we're all going to do that, to take care of ourselves, we must be diligent. We must make the moment matter. We must become awake to the moment and make it so that 80% of the time, even if we're tempted to zonk out, and we're we're really prepared to enter more intentionally, which is more of a habit. So those are the kinds of things you want to manage in terms of stuff, yeah, melatonin, you know, look, I it's, yeah, melatonin is a funny one. Yes, if you take melatonin, you will go and have these sort of, like deeper sleeps. It's a hormone, and one of the things I used to take it a lot, and I had to say, when I did my research on it, personally, just its potential impact on other hormone imbalances is a little tricky. There are other things you can take which are more like precursors for things that can naturally stimulate versus like just shoving the melatonin in, or, for instance, building pre bedtime rituals that allow for your natural melatonin to come online. In the end, I gave up melatonin, but I mean again, figure out what works for you, but just be mindful that it is, it is actually a hormone. So it doesn't, yeah, it doesn't, doesn't interfere with lucidity. It doesn't. It's more just like a long term General, General question mark, and then the in terms of things that can help. So we live in this really cool time now where obviously so much is available to us in terms of understanding how our brains and how our bodies work. And I'm going to break these up into kind of like, let's say, natural things that focus on more, like GABA enhances, which is around just allowing you to have, like, good proper sleep. And when you do that, you tend to have better rem and then working with things that focus more on dreams, again, with anything that I share here, do your own research. If you are taking any kinds of medications or anything like that, you always need to be really mindful if you have interactions. So please don't take anything I say tonight as a blind recommendation. See it more as just a possibility for exploration, but starting kind of with the more safer general stuff, things like, you know, chamomile tea or peppermint tea, Valerian Root, ashwagandha, passion flower, all of these things sort of support the gabber in your mind, brain, and they they're gabber enhancers. And this, this just allows you to have a deeper sleep. This tends to focus more on your actual deep rest, but if you have really great deep rest, you'll tend to have better room. So even though they're not so much, they're not REM targeting, they're still really great. And if you're someone who doesn't have a really good night's sleep. Starting with something gentle like that is a great way to do it, especially when we combine it with what we're going to do at the end. Theanine is also similar, or even just taking GABA the supplement itself. So you can use those in terms of actually impacting the vividness of dreams, the length of dreams. Blue Lotus tea is amazing. Mugwort is amazing. And they're more like working with the neurotransmitters. So I think they target kind of like the serotonin, the dopamogenic centers, that's that's kind of what they're targeting. So they tend to impact the dreams themselves. So if you don't have strong dreams, working with either blue lotus or mugwort can be really helpful. Also b6 and five HTP. B6 is a cofactor for neurotransmitters. So it just, it just kind of like helps all of the process of sleep go well, including vividness of dreams, similar with five HTP. Now on the kind of harder end of things are the cholinergic, cholinergic drugs, I think, cholinergic and these, these target the acetylcholine. And acetylcholine is the neurotransmitter that is strongly correlated with REM. So the more acetylcholine you have, the longer, stronger your REM tends to be. Bearing in mind that these, a lot of these, these three supplements here, they're all kind of like anti Alzheimer's memory loss drugs. So these tend to target similar things, and they have these impacts with dreaming. So again here like they're safe, but do your own research, please. So