Sleep is the New Superpower – Dr. Bijoy John on Mastering Rest for Health, Healing & High Performance

Brad Minus: Hey, welcome back to Life Changing Challenges. Super excited. First thing to first is I just leaned to, I'll let you know that this is episode 100. Woohoo. And because it's episode 100, I don't wanna put you to sleep. So I brought in one of the biggest sleep experts there is Dr. Bijoy John. And he's with us today to talk to us about his new book, nobody's Sleeping.

Seven Proven Sleep Strategies for Better Health and Happiness. And we're gonna talk a little bit about the whole physiological sleep method. But first we gotta get to know Bijoy 'cause he's a really cool guy and we need to get to know him. How you doing Bijoy? How's it doing today, 

Bijoy John: The best day today. Had a good night of sleep last night, had a nice meal. I'm ready to go. 

Brad Minus: That's fantastic. So before we get to anything, hey Bijoy, can you tell us a little bit about your childhood? You know, like the compliment of your family, where did you grow up and what was it like to be Bijoy as a kid?

Bijoy John: That's an awesome question. My life began with tragedy, man. I was, 11 months old. We had a major bus accident. 11 people died in that, and my mom saved me in that process. She had her legs all burnt, she was a burn victim and, barely escaped. They had to do some.

Beatings on my chest. So that's how I came to life. My mom spent an ear in the hospital, so I always see her legs and I see what the role of physicians have done. Always had that desire to give back to the people that, especially the one guy who made a decision not to cut her legs off eventually.

I grew up to be that guy in many people's life. I never let anybody go. You know, I was an ICU doctor for 25 years. Never let anybody go until I'm a hundred percent sure that person is ready to go. Right? So that I'd become that person. So that's my life. Very early on, you know, I always felt God has a plan for me in my life.

Came, close to dying many other times. It's weird. So I tried different things. But, studies came naturally to me. I'm like, Hey, this is easy. This is one thing I can do. Right. I went to med school when I was 17. So I have four medical specialties. Wait a second. Hold on. 

Brad Minus: 17. You went to medical school, correct?

Yes, that is, that is right. So was, were you a single parent household or you did had both your parents in the household? I had both my parents, yeah. Okay, fantastic. So your dad was there to help out and do you have bringing brothers or sisters. I 

Bijoy John: have an older brother and older sister.

I was the youngest, I was the spoiled one. You know, I got my way, a lot of things. So the studies were, natural for me, I had an inclination. And so that's how my journey started. And, here I am after almost 38 years into this business, into the medical field.

Brad Minus: That's amazing. So you were in ICU. Yes, I whole, 

Bijoy John: I have, sleep and internal medicine that's a regular, doctor and then critical care, which is intensive care unit specialist and also sleep medicine. So I did all that for 25 years. Five years ago I gave up all the other three, and I'm exclusively pursuing, my passion of promoting sleep all over the world.

Brad Minus: That's amazing. 'cause I listen, I just, in my. Profession. Both my first profession and my side hustle, of being an endurance coach. I get that all the time. People telling me, oh, I, I didn't sleep well last night. I, I, I didn't, I'm not as recovered as I'd like to, and especially my clients who train, you know, could train up to a hundred, 150 miles on their feet a day, a week, I'm sorry.

And then all of a sudden, you know, you would think that they'd just be tired. Yet they don't get the greatest of sleep. So having someone like you around is, is definitely needed in this day and age. You know, the stresses and the politics and everything going on. It really, you know, it weighs on people.

So, do you find that a lot of sleep problems. Become more psychological or more physiological or a combination? 

Bijoy John: Yeah, it's a really good question. So what's happening in today, I call the sleep problem or lack there off of sleep is the new pandemic, right?

So what we are doing in the hustle culture, we are hustling our way. But we are compromising on our sleep. But I'm of the opinion that if you sleep better, you can hustle whatever you want. Hustle in the short periods of time. Poor sleep, you know, worsens men, you know, anxiety and depression, and you're more anxious.

And when you're more anxious, you don't sleep. So it's a. Vicious cycle. So by focusing on sleep and improving sleep, your mental health will be so much better. You're much more happier, you're much more productive. And, you know, that's how we change the world. The main reason being sleep problems don't hurt.

You know, if you have a toothache, you're gonna take care of it. Sleep problem, you're a little bit tired, then you drink a cup of coffee, then you can't sleep. You. Take over the counter medications so people have this quick fixes, but with period of time, it affects the whole person. 

Brad Minus: So what are some of the physiological downfalls to perpetual insomnia?

Bijoy John: Correct. So, I mean, insomnia, it's difficulty either initiating or maintaining sleep affects all parts of the body. I'm, I'm gonna start from the head. So when you sleep great. There's, we have an auto cleansing mechanism in our own brain, so, which activates in deep sleep and that cleanses the brain and prevents dementia.

And we heal in our sleep. You know, let, let's say we have a problem in our lives. Brad, what do we say? Let's, I. Sleep on it. Right? Sleep on it. Yeah. Nobody says let's eat on it or exercise on it. Right? So we know the healing power of sleep. And our blood pressure goes low when you in deep sleep.

So, you know, all of our blood pressure's high. We are hustling during the day, but at nighttime it comes so. You know, the, the whole problems as with high blood pressure, you know, stroke, cardiovascular problems. So that's another, huge reason. Same thing with your blood sugar. And, and your, and also we secrete a lot of growth hormone in our sleep.

You know, children need that To grow adults, we needed to, repair our muscles. So. Every aspect, you know, increases your sex drive. It helps to lower your weight. You know, the hormonal balance between the leptins and the reins all equate in sleep. So whatever you are doing. I'm saying let's start by focusing on sleep.

You know, you become more protective. You are lack likely to cause more errors if you don't sleep well. You know, look at all the accidents that has happened in the world at nighttime. What time the Titanic, san, you know, the three mile disaster. What time, the Chernobyl disaster happen? You know, the engineers who are operating on the Challenger, all those scientists were sleep deprived.

So the lot of things happen, you know, can you imagine all the accidents? The NTSP says there's only one third of vehicles are on the road, but two thirds of all accidents happen at night. So lack of sleep is pretty, and it costs about $411 billion in 2021. To the head, to the US government because of people's, sleep problems.

Brad Minus: That's so interesting. Can you give us definitions of those sleep problems, the ones that are the most popular? 

Bijoy John: Correct. So people come to me for two reasons. Either I sleep too much. Or I don't sleep. Right. So when you, when you take, I don't sleep, is it problems that, you know, going to sleep or staying asleep?

Right, right. And then, I sleep too much in the most common condition is because people have a condition called sleep apnea, which wakes people up multiple times and then you're snoring and then you're tired during the rest of the day. And there are other conditions like narcolepsy and hypersomnia. So you either sleep too much or you don't sleep.

Brad Minus: Interesting. So, I deal with, in my day job, which I'm an IT professional, I deal with a lot of high type A type people. And then of course, in my passion, which is an endurance coaching, I have guys that are type A people, right?

They wanna excel, they wanna progress, they work out anywhere from 20 to 30 hours a week. And even with all that stress on the body for some reason, I always have some that are having issues, staying asleep and more the times it's staying asleep.

Most of 'em could not off fast, but they don't end up staying asleep. So with somebody that's hyperfocused on fitness, what do you find is usually the issue? And is there something that can be done pro without? Medication for people to start to be able to sleep longer, stay asleep. 

Bijoy John: So anybody who's in this fitness journey, either losing weight or building muscle, or working out, you know, we always talk about diet and exercise.

I think it should be diet, exercise, and sleep. Because what happens in sleep when you're rested, you're gonna work out better, easy, duh. When you sleep better, the growth hormone is secreted. You know, every time you are working out, your muscles are tearing, stretching, microscopic tears. You need the growth hormone and it moves glycogen to move and heal those areas.

So there's no way, you know, you have to focus on it. Ask your, clients, Hey, how was your sleep? And let's focus on that, and that then your outcome will be much better. People who are tired are cranky also. So somewhere along the line, Brad, there is a misinformation floating around. A lot of people tell me, Dr.

John, I can sleep when I die. Right? So I tell those people, your wish is going to come true. It slowly erodes our body. And then people say. Look at, Elon Musk. He doesn't sleep, but that's a short sleeper. Not many people have that genetic gift, they say, instead of sleeping, you need to be working.

But that's only very, very few percentage of people. Even Elon Musk thought, you know, all his employees are like him and he forced everybody to exhaustion. Then he went on national news and say, Hey, I'm different. I just re recognize I'm different. Everybody needs to, you know, sleep, you know, longer. 

So anybody who's in this fitness world, you know, they need to focus on and sleep. And as regarding turning off their mind, that's one, one question I get asked all the time. How can I turn my mind off? You know, that's the seven steps I give, but we can go over the whole thing or a couple of steps, when you're ready, to help all your clients and anybody listening, well, 

Brad Minus: Yes. Like I can fall asleep on a dime. Mm-hmm. But staying asleep. And then my biggest issue is that, you know, when I got into my fifties, I then all of a sudden, you know, for all you that haven't hit fifties yet. Your bladder gets smaller, it feels like. Mm-hmm. And you end up having to go to the bathroom more.

Right. But my problem is, is that, yeah, so no big deal, get up, go to the bathroom, but the minute that I get up, my mind starts working again. Mm-hmm. Mm-hmm. You know, it's like automatic, it just turns back on. Mm-hmm. And then now it takes a while to get back to sleep and then stay asleep. So do you have.

You have a technique or something that you've been able to, pull out from your years of experience and study 

Bijoy John: yes. Let's go into the person who cannot sleep. They can't turn their mind off. Before you enter bed, I tell people, to take a time out and do whatever is worrying, bothering you.

Let's spend that time between six and 8:00 PM at night. Let's work on what was the problem last night. So at the end of the 8:00 PM I write it down. If I can't resolve it, I write it down. I don't take it to my bedroom. So, you know, people have heard about a lot of these techniques, but my techniques are very unique.

And when you lay down. These are the two techniques I teach people. One's called Yoga nira. Nira means nothingness, right? So you lay down. But remember you left your worries outside, right? You're not, so you lay down, palms up, you are like a corpse. And then you start like focusing from your, head down and your neck muscles, the chest muscle all the way down.

You are just doing a body scan and focusing on your breath. And you'll start, a little bit in a trance very quickly. And then the third thing I tell people is something called vivid imagination. As you're doing this. I don't want to think about reality.

Remember reality, you left it outside. I want to thank people to think about the last show you saw and creation, and I've been doing this my own life. And within like 20 seconds I'm out. So I've left my worries out. And also I have to have a little caveat here. Leave your phone outside too, because when you, when you have your phone, you're gonna look at the time in the middle of the night, or whenever you wake up or your text message or whatever you temp your tempted to.

So leaving the phone and the worries out and focusing on your breath and doing the corpse pose and also thinking about something of the abstract, this will improve your sleep. By about 30, 40% instantly. Right? Wow. Yes. So the next problem, what you mentioned is why, you know, you wake up in the middle of the night.

So we wish sleep, were like going to sleep and waking up, but unfortunately sleep is in and out, in and out, and you are vulnerable to wake up. So the number one reason why 50 plus people wake up in the middle of the night is because of sleep apnea, because the apnea wakes you up and then you wake up. You look at the time.

It's three o'clock or two o'clock, you start worrying, right? So if you look at, you know, that's why I eliminate all time pieces and phone in my bedroom. So if you are snoring, you need to pay attention to that. And also, sleep apnea causes your heart to kind of like dilate and a lot of blood flows in, and that makes you pee the number one.

Men especially thank me when they get treatment or sleep apnea. Dr. John, I don't wake up in the middle of the night. This include myself too. I have, sleep apnea and I have taken treatment and I stop waking up in the middle of the night. So if you're waking up, that's the number one.

Number two, when you wake up and can't go to sleep. I tell people to leave the room, and go outside the bedroom and then come back, to the bedroom after 30 minutes because bedroom, you know, for sex and sleep. Remember you are not going to a dining table to get hungry, right? You go there to eat food.

Same thing. The bedroom. You should not be just worrying and snoring. You know, if you have, if you're worrying, you need to leave. It happens to me also sometimes, I leave the bedroom for a second, watch TV and then come back. But I never pick up my phone.

So here we have addressed the problem. In difficulty going sleep and then waking up in the middle of the night. You have to think about sleep problems, like I mentioned. Some people have. Difficulty breathing. Some people have diabetes problems, some people have pain that's affecting them.

Some people have prostate problem and some women who go through menopause. So we have to look into a little bit into details of why they woke up in the middle of the night. So it could be a medical, usually, we have to rule that out also. 

Brad Minus: Wow. Look at the amazing information that you've been able to provide us with.

We have a technique to get to sleep. He's giving you information on ways to, keep your bedroom efficient. So, bedroom, sex, and sleep. Clothes it done. Yes. Nothing else. You go in there just for those things. So that, I imagine, so I was thinking about that.

'cause I always talk about disassociation and compartmentalization. And especially for training. When you're swimming, you're swimming, you're not swimming and thinking about work. You're not running and thinking about work. You are running and you're in the moment. So I think that's a fantastic.

And then the idea that if you do find yourself not being able to get to sleep, leave. Watch television, read a book real quick. You'll find yourself drooping. Go back, go back into your sleep chamber and then and fall back asleep. That's fantastic. A couple of, couple of things that have come up in, in recent times that I'd like to get your opinion on as far as if they are fact or fiction, blue light.

You know, they, they, they went to the point, oldest point where all our phones now have a blue light filter. They're saying just like you were saying, don't look at your phone but screens. Which means basically don't watch TV before bed. So what is your, what's your take on that? Is that something that's real?

Is it really harming our circadian rhythm? Or is it just kind of a way that people had used marketing? 

Bijoy John: It's like Coke and Diet Coke, right? So when everybody started talking about Coke, they came up with a product, diet Coke. You know, everybody talked about the filter light and the blue light filter.

But unfortunately, Brad, this is a challenge. You know, 25 years ago I used to say, don't watch TV prior to going to bed. Now TV is way better because there's ambient light. So what happens with our devices, when you take it to the bedroom, there's darkness and there's light, whatever it is, blue light filter, light just amplifies, you know, it's a lot of light and then it's going straight into the brain through your eyes and telling the brain, Hey, you don't need to go to sleep.

We have, like, we are a factory of melatonin within ourselves, and we need to know the techniques, how to harness that. The word mela in melatonin is darkness, right? So without darkness. Dang, there's no melatonin coming in your system. So we want sleep to be an on and off switch, Brad.

But sleep is a dimmer. You have to work it, you can't hustle it. It won't come. So it only leads to anxiety. This is the yin and the yang of life. We are ying all the time. Busy, busy, busy. You gotta yang, take it easy, and you have to work your way slowly into bed. 

Brad Minus: Interesting.

So should have some sort of routine, routine ritual, routine. A ritual of, like, you know what's interesting is I've got a 45 minute alarm on my phone. 

Bijoy John: Correct. 

Brad Minus: And that pretty much tells me that, okay, it's time for you to wind down for bed. Yes. Right. Great. And yeah, so that's, that's the only thing I've got.

But it also tells me that's the time when I turn off my phone and I put it on the charger. And that's it. You know, I don't look at it after that. 

Bijoy John: Put your bed to put your phone to sleep first. Yes. Then you sleep. 

Brad Minus: Yeah. You turn off the screens and then it gets put, on the charger and it's there for me then in the morning.

So that's a great idea, I think. So what are some of the, besides of course, what you mentioned, which I think I've been through a meditation like that where they talk about you filling up your head, then down to your body and then you know that, is there any other type of ritual or an example of a ritual that you might recommend. 

Bijoy John: So you, you know, for your brain and your body to shut down, you have to give it a chance, right? The visual, auditory input, all those plays into your head. And then our imagination too. So calming your, I I, you know, I talk a lot about calming your body. When you exercise, you are releasing endorphins.

So make sure you are not exercising. Closer to bedtime, at least three, four hours. Same thing, a large meal. It generates heat. The digestive process creates heat and that heat increases the core body temperature.

Remember, melatonin is only secreted in darkness and cold temperature. The peak melatonin happens as your body temperature's dropping. So a large meal, and same thing with a high carbohydrate meal. Affects the quality of sleep, high, sugary, food. And same thing with alcohol. You know, alcohol anesthetizes the brain and then alcohol metabolizes into those chemical called acetal high, which builds up and then wakes you up.

And alcohol is also diuretic, you know, you went to use the restroom. So all those things, little things add up. So, so calming your body and calming your mind, you know, just this is where, you know, we talked to those two techniques and also. Leaving the phone. Phone is the biggest thing for us. You know, anxiety creating, you know, when you see how, yeah, there's some messages, then a Facebook posts or some kind of, especially in today's world.

So I also have an acronym for all this called Sleep Now, S-L-E-P-N-O-W. The first is in the s is the schedule. So I prioritize sleep between 10:00 PM and 6:00 PM I mean, 6:00 AM I. Why? Because the sweet sleep happens, before midnight.

You know, as the night progresses, we have something called the REM sleep, which is not the very restful sleep. So that's more in the morning, from two to 4:00 AM and then, you know, sun comes out 6, 6 30 and then there's noises. You don't sleep well. So that's why early to bed is very, so the schedule is very important.

Brad Minus: That circadian rhythm. Yes. And going back to just a quick question on that blue light mm-hmm. Is that, is, that's one I've heard, is that 'cause blue light is actually ultraviolet light or it's actually like we get blue light from the sun. We, we think yellow, but it's actually blue.

Right. 

Bijoy John: Yeah, the blue light is interesting concept. There is a reason why the cops use blue light, right? And so they could have used any other light. The blue is the first thing we see. The eyes pick up blue, first among all the colors. So that's actually very, very, counterproductive to sleep. We want blue light that that's, you know, ocean sub blue, the skyes blue.

We want blue. But not when you go to sleep. You know, so that's why, blue light is not very good for us to go to sleep 

Brad Minus: because we want it during the day. Yes. The sun comes up, we hit blue, we hit white. So when you, when you are looking at your phone and that's got blue light and you're not having that filter, you're tricking your brain into thinking that you're, it's during the day, not at night.

Correct. Exactly. So, that's fantastic. I'd like to kind of, I'd like to jump back and I'd like to talk a little bit more about you personally. Yes. What was the major factor of you moving from this, from this hustle and bustle of this ICU for what you said, 38 years or something?

Into just focusing on your, on your sleep medicine. 

Bijoy John: So even in the ICU, what happens, we did a little bit of studies. If you have a patient just sleep in for four hours, just don't bother them. By waking them up and taking their blood pressure, they actually heal better. And the number one cost of people coming into the ICU is blood pressure related, right?

Strokes, heart attack, and also the, you know, irregular heart rate and then uncontrolled blood sugar. Then I'm thinking what is the unifying thing about all this? That's, that's poor sleep and a condition called a sleep apnea, which we can treat. So, you know, early in your career you are treating reactionary medicine.

You know, you are trying to solve the problem, bandage the problem, but without understanding what caused the problem. So then I'm like, wow, sleep can have all this. You know, people who, even in the ICU people who are very depressed, you know, try to end their lives and they overdose. Then if you look at all of them, they have not slept well for many, many days or months or years.

So lack of sleep, you know, in any person could be an underlying depression or anxiety problem. I see many, many referrals from psychiatrists. So, you know, people are coming overdosing, they're depressed. What's the problem? You know, sleep problem. Same with high, you know, uncontrolled, high blood pressure, diabetes.

I'm like, Hey, there is a whole world. We can change by preventing and talking about sleep. And of course, automobile accidents, people are sleepy. They went in an accident, I slept at the wheel. So that's another thing, trauma. So I'm thinking, I worked in, I'm like, everywhere I turn around, this is their unifying cause.

And I'm like, Hey, we gotta do something. If you ask people, it does not have, it's not like a fever overnight. It's been there for years and it takes, your roads are slowly from, within. And then one day, what does it cost, for the life that was lost? And I mean, think about the motor vehicle accident.

Are you going to be so sleepy? You know, that you take other people's lives, innocent, you know, lives. So that's when I was like, man, I gotta do something. That's why I wrote this book. And then I'm on podcasts and TV and radio. Globally, everywhere. I try to, because people don't know the value.

I think once we know the value, we'll be good. So, hey, 

Brad Minus: I get it. I went through my period of I could sleep when I was dead in. Yes. You know, and that doesn't work. But I will be honest with you, well. Something and I'll share something with you. So, just being in the endurance sports arena, obviously around triathletes all the time.

I'm, personally, that's my, that's one of my favorite sports is triathlon. And I had a chance of talking some to the greatest triathletes in the world, you know, Merinda Carre, Tim O'Donnell, Paula Radcliffe. I had a chance to talk to all these people I asked them what their schedule was, you know, when they were training hard, what their schedule was, and you know what all of them said.

They're like, yeah, get up early in the morning. You knock out your workout. Then you knock out your first workout. Go home, get food, take a nap. Yes. Then they get up, do the second workout for the day, get food go through a recovery routine, get a massage, and then have dinner, and then go to bed early because they're up between four and five 30 in order to get that first workout in again.

And these are world champions. Yes. Yet they all said the same thing, is that they took a nap in the afternoon. 

Bijoy John: Yes. Naps are huge. You know, every afternoon I take a nap because that's where your circadian rhythm is. Slowest. That's why people, we never go to meetings. You know, I'm over here, talking to, trying to talk to the titans.

It made the evening news. We always have our noon games and by two o'clock we are sleepy. We are the only team that gets stuck. We and the Jacksonville Jaguar stuck in the, and our performance is so bad. I say we can change the coaches, we can bring, we can bring all number one players unless we change the time.

We don't. So you have to listen to your body. We are at peak at 7:00 AM and 7:00 PM That's why you work out and all that is good. And we go to meetings, so that's why. The TV people know, that's why they call it prime time tv, right? We are so sleepy around 2:00 AM and two PMs and nothing gets done.

That's why we are sleepy. So same thing, all the accidents happens around that time. So once you know a little bit of all these things, why and maximize everything. What better person can we, you know, you're just taking me, I used to have problems, through med school and residency, fellowship and ICU doctor, but I always.

I always prioritize sleep. You know, when my mom died, I couldn't sleep, starting my business. I've gone through all this. I'm out within 30 seconds, I'm out 10 to six, sometimes could be six 30, 10 36, whatever. So, I'm prioritizing my sleep so I can be like the, avid and ready to go all day long.

Brad Minus: That's, a great word of advice. And just to know that, so listen, everybody, he's not just talking the talk. He went through it as well. Dr. Bijoy John, he actually went through this sleep problem himself, but I loved how you decided, I am totally in awe with how you decided to go after sleep medicine by being in the ICU and watching people heal better when they actually got sleep.

That is fantastic. And then you looked at everything else, I think, and then came up with this real need, and I think it's a real need. I really do. And it's coming, but just to refresh everybody's memory here, so, nobody's sleeping. Seven proven sleep strategies for Better Health and Happiness by Bjo e John MD and you can find that on, on Amazon.

Bijoy John: So many, only 2% of the books get a hundred reviews. So I already got that. 

Brad Minus: So go ahead and check that out and make sure, again, I'm gonna have a link to the book and a link to his, his, his website right in the show notes.

So go ahead and click that and you can, you could be able to check that out. He, Dr. Bi John, he has got, like, like you said, 25 years in pulmonary critical care, sleep medicine, and he is a board certified sleep medicine, board certified internal medicine, pulmonary diseases, critical care.

So the guy's been around. He's got all those great certifications. He's known well, so that you can know that the credits behind this book are a hundred percent. So take it as the Bible. Go ahead and read that book. If you happen to be watching this right now on YouTube, appreciate it.

If you hit that subscribe, like button and hit that notification bell so you always know when we're gonna drop a new episode. Make sure you're going to sleep fix academy.com. Make sure you're checking out the book. 

Spotify, go ahead and drop us a review. And I don't even care if it's a bad review, because I know that your help, your review, you'll be honest enough with me that it'll help me evolve the podcast. I always wanna get better. So I'd appreciate it. And I think like, even, you know, obviously YouTube, you could put a comment there and now Spotify has comments, I think too.

So drop a comment, tell us what's going on. Tell us how's you're sleeping. So anyway, thank you so much for listening. Dr. John, thank you so much Bijoy, for being here and, departing all of that great sleep advice. 'cause we need it. We absolutely need it. The amount of people that I talk to that don't sleep well is out of this world.

So I really appreciate all the work that you're doing. 

Bijoy John: Yes, Brad. So I think everybody's in the path for self-empowering and wellness and we have to say, Hey, how are you sleeping? You know, everybody talks about diet, exercise, finances, your spiritual life. But I think somewhere along the line we should add sleep, which is the most important thing, which unites all of that.

So that's my mission. And I think when everybody sleeps well, we are better version of ourselves. Our thought, our cognitive activity. You're more empowered. I think that's my message and I'm on this journey. And thanks for, supporting me, Brad. 

Brad Minus: Absolutely. And thank you so much.

We'll see you in the next one. Thank you.