Shawn Stevenson is here today, number one health podcast in the world New York Times
bestselling author Sleep Smarter, really great to have you. Thank you. So on this video we’re
talking about how to sleep like a superhero? Yes, yes. I’m excited to get into it. Yeah
you know a big part of this and you know especially with your audience, nobody’s waking up in
the morning like you know what? I want to look terrible today, nobody’s like I just
want to get a little fatter, and you know, everybody wants to look good, everybody wants
to feel good and little did we know that sleep is probably the biggest component larger than
your diet, larger than exercise combined. So number one and we just talked about it
recently but Appalachian State University do this study and I’ll break this down a
little bit more here and so they took exercises and they have train at three specific times
throughout the study exclusively at 7:00 AM then they had them train exclusively at 1:00
PM in the afternoon then they had them train exclusively at 7:00 PM at night and at the
end of this study they found out that the morning exercisers spend more time in the
deepest most anabolic stages of sleep. So you could do, you take anything away from
this video, exercise period 7:00 AM will change your life. Yes, yes. So what would number
two be? Get more good sleep nutrients. So there are certain key nutrients that are precursors
to sleep related hormones and neurotransmitters so what I would do is give people precursors
tryptophan even 5HTP is supplemental but then there are natural things as well like Vitamin
C. Public Library of Science did a study they found that when people are deficient in Vitamin
C, those are the people who have tendency towards interrupted sleep so they’re waking
up more often. So that’s number two, what would number three be? Number three to give
yourself a screen curfew at night. Alright. So Harvard researchers confirmed that your
device specifically the blue light spectrum coming from your laptop, your television,
your smartphone suppresses melatonin and elevates cortisol to the degree that every hour you’re
on your device, it suppresses melatonin for 30 minutes. You say you’re on your device
and you’re going to bed at ten, from 9:00 – 10:00 and then you go to bed at ten, melatonin
isn’t even get secreted for an hour or I’m sorry for 30 minutes. Most people were you
know, on the TV or whatever it is, a lot more than at night and so if you’re doing, if
you’re not producing enough melatonin, you could be unconscious but you’re not going
to get efficient sleep cycles even on the smartphone which I keep looking over at my
iPhone over talking to me, they now, this is a billion dollar, multi-billion dollar
company and all their iPhone, iPad, it’s a tool called nightshift that automatically
pulls out the most troublesome spectrum of light from your phone but if your desktop
laptops and just everybody go download this today t’s totally free its F.LUX. It’s
called F dot L U X. just go to google type that in, couple of clicks and it’ll be on
your device and it does the same thing automatically based on your time zone. Like that’s one
of the easiest things you can do just switch it up, get F.LUX or I can even get on it.
Exactly. Like I go out to the garden and I’ll meditate or take a cold bath, called thermogenesis
that’s another powerful route. That’s actually tip number four this is something
called, your body does this natural process called thermoregulation. When it gets dark
outside, this is a call from nature that it’s time for us to shut down and we have a natural
drop in our core body temperature. That’s normal and that facilitates the release of
sleep-related neurotransmitters and hormones but if you’re running too hot and your environment
is too hot, it can be difficult for your body to produce those things. The sleep experts
collectively it says between 62 and 68 degrees Fahrenheit is ideal for sleep. So that’s
number four. We’re lucky number five is getting some sun exposure. When individuals
get sun exposure during the day, they actually have lower cortisol at night. Maybe even ten
minutes it can help lower your evening cortisol and we talked about cortisol being elevates
at night can be a problem and so this is one of the things that help them bring it down.
Get some exercise while getting sun exposure and really start your day off in a powerful
way. Cool! So those are the five steps, the five tips spoken from the expert of the book
Sleep Smarter absolutely incredible read. As I mentioned in our morning ritual, our
whole team read his book. You guys got to get it, check it out. We’ll leave a link
below this video and follow the model health podcast, the number one health podcast. Absolutely
amazing and it’s just, it’s been a joy having you here as always remember we’re
in this together.