I always though I knew how to sleep.
I mean... you just lay down, close your eyes and wake up right?
Yeah... turns out it's not that simple.
Actually playing video games till 3am and waking up 8 hours later, was one of the reason
why I didn't have the energy in the morning.
I mean I was sleeping for 8 hours, so I should be good right?
No.
Sleep doesn't work that way.
It's not about the quantity.
It's about quality.
In this video I'll be giving you 7 tips on how you can upgrade the quality of it.
Most of us view sleep as a nobrainer, so we scrape by with as little as possible.
But sleep can make you lose weight faster, prevent cancer, decrease pain, preform at
a high level and make you have more energy throughout the day.
Here's some consequences that will follow if you don't pay attention to your sleep:
First: You're grumpy and not fun to be around, relationships suffer, work productivity declines.
You suffer higher stress and that makes you eat more and store belly fat.
You are more likely to become obese, get cancer or get depressed.
Most people don't realize their sleep problems are also a catalyst for other problems they
are experiencing in life.
So upgrading your sleep should be high on your priority list
Let me give you my first tip: Get more sunlight during the day.
A great nights sleep begins the moment you wake up in the morning.
Your sleep cycle, or your circadian rhythm is heavily impacted by the amount of sunlight
you receive during the day.
That sunlight exposure triggers your body to produce optimal levels of daytime hormones
that regulate your biological clock.
Getting direct sunlight, outdoors for at least half an hour has been shown to produce the
most benefit.
Too little light during the day and too much artificial in the evening will negatively
impact your sleep at night.
Which brings us to my second tip: Avoid screens before bedtime.
I wish someone told me this sooner.
Cutting out screen time at night is likely the number one thing you can do to improve
your sleep quality immediately.
Computers, Ipads, tvs, smartphones emit blue light that can give you major sleep problems.
The blue light emitted disorients your bodys natural preparation for sleep.
I know a lot of people that watch TV before bed. It may seem like a relaxing and mundane
activity to sit back and watch TV , but parts of your brain are being set off like fireworks.
You're actually putting a stressor on your brain and body, especially if it's time to
be winding down for bed.
So breaking the habit of using your electronic devices before bed can be a bit demanding,
but also one thats worth mastering.
Replace your devices with an activity that you enjoy equally, for example: Reading, music,
good company - whatever fits you best.
If you HAVE to use a computer late at night use a blue-light blocker.
There's a program called f.lux that you can install and turns it your computer screen
slightly more orange.
I also recommend using blue-light bloking glasses, I use them myself when I have work
to do at night.
Please note that even if you block all the blue light, your brain is firing in all directions
instead of shutting down for sleep.
Tip 3: Be cool.
When it's time to rest threre is an automatic drop in body temperature which has a big impact
on our ability to sleep.
Optimal room temperature is 60-68 degrees Fahrenheit or 16-20 Celsius.
Anything above or below will likely cause sleep problems.
So here's a cool trick: Take a warm bath 1,5-2h before going to bed.
This may sounds counterintuitive, but while your core temperature will increase from the
bath, it will fall accordingly and level out a little cooler.
Even though the room temperature will ideally be cooler to induce great sleep, this can
trigger sleeplessness in some people.
The solution?
Wear a pair of warm socks to bed.
Test it out and find out what works best for you.
Tip 4: Go to the bed at the right time.
Most human beings get the most benefical hormonal secretions and recovery by sleeping during
hours of 10 pm to 2 am.
Shawn Stevenson calls that money time.
You get the most rejuvenating effects during this period.
If your body is chronically deprived of the regenerative sleep between those times, then
you may still be fatiqued when you wake up in the morning.
A study published in the international journal of cancer found that women who worked the
overnight shift, had 30 percent higher incidence of breast cancer.
So make sure you go to the bed at the right time.
To help reset your sleep cycle, so that you're actually tired when the optimal bedtime rolls
around, make a habit of getting some sunlight as soon as you jump out of the bed in the
morning.
This is going to help boost your natural cortisol levels and fully wake your system up.
Tip 5: Create a sleep sanctuary.
Your bedroom should only be used for sleep and well... sex.
Humans are creatures of habit and habitat.
The human brain is always looking for patterns so that it can automate behavior.
After a while you don't have to think what you have to do when you go to a different
room in your home.
You just go in there and do it.
If you allow your bedroom to be a place where a lot of random activities take place, then
you probably aren't creating a strong neuro-association to sleep.
When you step in to your bedroom, parts of your brain might light up expecting to watch
television, do work on your laptop or scroll through social media.
Your brain is going to do what it's used to, not what you want to do.
One big takeaway should be this: Bringing your office work or free time to bed is one
of the most offensive sleep crimes you can commit.
Tip 6: Get it blacked out.
Did you know that your skin actually has receptors that can pick up light?
If there's light in your bedroom your body is picking it up and sending messages to your
brain that can interfere with your sleep.
Red light has the least power to shift circadian rhythm and suppress melatonin, that's why
it's recommended to use red light bulbs at night.
It's not just about the color of the light, it's about the luminance as well, so if you
have an option, try to dim the light out a bit.
So when you go to sleep, make sure there isn't any light in the room.
You shouldn't even be able to see your hand in front of you, that's how dark it has to be.
Tip 7, my last tip: Calm your inner chatter.
There's a great quote that says: "My bed is a magical place where I suddenly remember
everything I was supposed to do".
People hop into bed and then proceed to think about the when, where who, why, what and how
of their life...
While they were supposed to be sleeping.
Sounds familiar?
This is called the inner-chatter and it's a result of the stress and untamed busyness
of the day.
It's important to have a practice to help you buffer that stress.
That practice is called meditation.
Researchers at Harvard have found that meditation alters the structure of your brain, thickening
the regions associated with attention and sensory processing.
The American academy of sleep medicine published research showing that meditation is an effective
treatment for insomnia.
The study showed that over a 2 month period, total sleep time, sleep efficiency, sleep
quality, and even depression improved in patients who used meditation.
There is a ton of data about beneficial impact of meditation on work performance, productivity,
memory and focus.
So don't forget to take advantage of this valuable resource today!
One of the best times to meditate is when you're already close to alpha brain waves.
This would be as soon as you wake up or right before bed at night.
Alright thank you for listening, if you liked the video please like and subscribe.
And as always don't forget to be better than yesterday!