By the end of this video,
you're going to have a simple three-step routine that you can do to fall asleep,
faster, sleep better, and wake up more energized and refresh.
[Inaudible].
So sleep is by far, one of the most undervalued parts of health.
If your nutrition is dialed in and your exercise is dialed in,
if you're not getting good sleep, you're going to leave a lot of the gains,
a lot of your potential results on the table.
So poor sleep can lead to things like a slow metabolism, hormone dysfunction,
a weakened immune system, and honestly, a lot more.
And so when we talk about sleep, it's really,
really important to have it dialed in. Now, when it comes to sleep,
most people think that sleep is all about the length that you get, right?
Getting seven, eight, nine hours of sleep at night.
But what most people don't realize is when it comes to health and when it comes
to the benefits you receive from sleep,
it's more about the sleep quality than it is the sleep length.
So when you sleep, your body actually goes through four different sleep stages,
multiple times at night. So it's going to be stage one,
which is a very light sleep stage two, which goes a little bit deeper,
but there's still not really many benefits there.
Stage three is where you get into that deep sleep.
So this is where you really start to repair really starts getting that energy
back.
And then stage four is that REM sleep where you're going to get a lot of the
benefits of sleep. And so because of our modern society,
because of how our nighttime habits and our daily habits are set up,
the sad truth is that a lot of us are honestly spending the majority of our
night in those lighter stage one and stage two sleep cycles.
And so if we're really looking to gain the benefits of sleep and we're looking
to wake up energized every day,
we need to start focusing on the depth of sleep rather than just the length.
So when it comes to it, the truth is I can talk about this for hours.
So different techniques and strategies to help you get a deeper sleep,
but to really simplify things,
I want to break this down into a three step process.
That's going to allow you to fall asleep, faster, sleep better,
and really reap the benefits of sleep. So let's get into it.
So the first step that's going to help you get better sleep is to set a bedtime
and to set an alarm for about 30 minutes before that bedtime. Now,
when we were younger, most of us had a bedtime.
We had a certain schedule that we were on, where we were in bed by nine.
And then we were waking up around a certain time.
And it was really based on creating a routine in our life. But as we got older,
a lot of us have this new freedom.
We don't have our parents telling us what to do.
And so we kind of ended up going to bed whenever you lay in bed.
And we scroll on our phone, we don't really do any sort of routine at night.
And it's just kind of up to whatever time that we go to bed.
You're distracting me.
So if you're going to bed at 9:00 PM one night,
and then the next night you're going to bed at 11 and then the next night you're
going to bed at 1:00 AM. And then the next night you're back to 9:00 PM.
Your body's going to have no sort of schedule to produce those hormones that are
going to allow you to go into that deep sleep.
And so even though most of us are adults. And even though we have that freedom,
the truth is we do need some sort of structure in our life.
And so the absolute first step here to create some sort of consistency is to
pick a bedtime. Now,
my bedtime for the week is a little bit different from my weekend.
I'm not going to bed at 10:00 PM, seven days a week,
but there is a little bit of structure there, right?
I'm usually in bed by nine 30 during the week.
And I'm usually in bed by 11 on the weekends.
And even though that does take away from quality of my sleep,
I'm willing to sacrifice that because I do enjoy doing more things during the
weekends and staying up a little later. But the point is,
if you have some sort of structure during the week where you have to be at work
at a certain time, or you have to start your day at a certain time,
it's a really good idea to not only regulate what time you wake up,
but also to regulate the time you go to bed. And so when you pick that time,
setting an alarm for 30 minutes before is actually a way to help remind you to
start winding down for the day, which brings me to step two,
which is when that alarm goes off, you want to put away all your screens.
So this includes your phone. This includes TV.
This includes anything that's going to emit some sort of artificial light.
Now the quick science behind this is that screens produce something called blue
light, which basically tells your body that it's still daytime. And so,
because your body thinks it's daytime,
it's going to start producing those hormones that allow you to stay awake.
So literally you could be looking at a phone screen.
And even though you put it down, you fall asleep in the next 10 seconds.
You're not producing the hormones to go into that deep sleep.
And you could be sacrificing up to hours of your time,
not producing enough melatonin to go into that deep stage three and stage four.
And so it's a sacrifice.
A lot of us are so addicted having our phone by us every single second.
And there's a little fear there. Like what if there's an emergency?
What if someone needs me? So my recommendation, if there's pushback,
just because it's something you're used to is to just do it.
But if you are a little concerned about an emergency,
you can select certain people that allow your ringtone to come through and
silence everybody else. And once this is done,
this is going to allow you to move to step three,
which is to spend those last 30 minutes doing some sort of a routine.
Now we're definitely going to be creating more content around routines and
different habits to improve your sleep. So be sure to subscribe,
but the reason I'm leaving this open is because everybody's different.
Some people would like to meditate at night. Some people like to read at night.
Some people may want to play with their kiddies at night.
Some people may want to take a break at night and just relax,
but whatever it is, we want to start to cultivate a routine.
So our body knows when we start to do certain things that it's time to produce
those hormones and time to wind down.
Because if every night my routine is prepared for the next day and then meditate
and then read. Now, after a couple of weeks of me doing that,
when I start to prepare for my next day,
my body's expecting me to meditate and then read and then go to bed.
So when I do lay in bed and when I am ready to fall asleep,
I have the routine in place to basically just pass out and go into that deep
sleep quickly.
So what I'm challenging you to do right here is to create some sort of routine.
Now again this routine should not include any forms of screens.
And then also it should be something that relaxes you.
If you're reading a book that's super interesting and stimulating,
and it's causing you to create all these new ideas and get excited.
That's probably not the best thing to do right before you fall asleep.
But if you're reading a fiction book or even a nonfiction book that can kind of
relax you can kind of de-stress you from the day.
Now this is going to allow you to fall asleep faster. So again, number one,
pick bedtime, set an alarm for 30 minutes before. Number two,
when that alarm goes off, turn all screens off, put them away.
And number three is to perform some sort of a routine that allows you to wind
down and go to bed. So I'm curious, let me know in the comments,
if you have any sort of nighttime routine now,
and if you're interested in other ways to improve your sleep,
as well as ways to simplify the process of weight loss and health,
using nutrition, exercise and sleep,
make sure you check the link in the description for our free course on how to
simplify the process of weight loss using E M S body mastery.
So with that being said, I appreciate you. Remember, eat smart, sleep deep,
move more, and be grateful for this moment. I'll see you in the next video.
[Inaudible].