Hey guys, what is going on Dr. Chris Sajnog here and in this
video, I want to make a case for the importance of sleep and
learning any skill. Let's go ahead and get started. And
joining us from San Diego Chief Petty Officer Chris Sajnog.
Joining me now is retired Navy SEAL sniper. Chris Sajnog.
Welcome Dr. Chris Sajnog
When I first started teaching people to shoot online, I
quickly learned the importance of how we learn, oh, anyone who
was teaching online or offline where the mechanics of shooting
and things like you know, this is how you hold the gun. This is
how you stand or manipulate the trigger. So I started sharing my
take on marksmanship, and the results were really not much
different than what anyone else was doing. That's when I started
studying neuroscience and how the brain works to learn new
skills. After four years of research, I developed the new
rules of marksmanship, which focused on the actual process of
learning. My students saw an immediate result and a quantum
leap in skill development. My training process started being
used by professional athletes, including golfers and others. So
I needed to change the name. And I changed it to the SEAL
training system that science based education for accelerated
learning. The SEAL training system became my thesis to earn
my doctorate in applied Educational Neuroscience. Now,
that's just a fancy name. That basically means I understand how
the brain works in learning any skill, the actual learning
process and how to optimize it, and the title to make my mom
proud. So why am I here we're talking about sleep. Well, when
you learn anything, including mechanical skills, like shooting
or swinging a golf club, you're forming memories and memories
are formed during sleep. In the same way your muscles don't grow
during exercise they grow during sleep, our memories, and
therefore, skill development does not happen during practice,
it occurs during sleep. Without a good night's sleep, our
muscles don't get a chance to repair and grow, and our brains
don't get the opportunity to consolidate memories.
Unfortunately, sleep is often an afterthought. We focus all the
time on practicing a skill without understanding that
without a good night's sleep, that's wasted time. For years
scientists like myself have known the importance of sleep on
declarative memory, which is the knowledge of fact based
information or what we know for example, the planets in the
solar system or the airspeed velocity of an unladen swallow.
Stop. Alright, is your name is Arthur king of the Brittons?
What is your quesy? to seek the holy grail? What is the airspeed
velocity of an unladen swallow? What do you mean, African or
European swallow?
I don't know that.
Studies show that REM sleep in particular plays an important
role in the acquisition of learned material. We also found
out that deep slow wave restorative sleep also plays a
significant role in declarative memory by processing and
consolidating new acquired information. Only recently, we
learned that deep sleep plays a significant role in the ability
to learn new skills that require motor coordination and
performance. This is called procedural memory. The
remembering of how to do something for example, swinging
a golf club or pulling a trigger without disturbing the sights
once again, Ren plays a vital role in the consolidation of
procedural memory. Other aspects of sleep also play a role in
procedural memory. motor learning seems to depend on the
quantity of lighter stages of sleep. In contrast, certain
types of visual learning seem to rely on the amount and timing of
both deep sleep and REM sleep. So here's what it all boils down
to. Lack of sleep has a negative effect on memory. It's harder
for a sleep deprived brain to focus, so it's harder to
remember new things. Poor sleep can also make it harder to form
long term memories. In fact, you forget up to 75% of what you
learn the day before by not getting enough sleep. This means
that if you practice a skill for eight hours today, and don't get
a good night's sleep tonight, you'll have wasted six hours of
your time. Hopefully, this is enough for you to focus on your
sleep. But in case you're already saying something like
you know, I know it all or to know my skill. Well, what about
execution? A study by the National Center for
Biotechnology Information showed that moderate sleep deprivation
produces impairments equivalent to those of alcohol
intoxication. The study revealed significant degradation in
reaction time, accuracy, hand eye coordination, visual
tracking speed, and spatial memory. So if you need to
protect your family or perform in a competition, you'll
essentially be doing it drunk. Assuming you don't want to waste
your training time or face any of life's challenges. While I
need created, I've come up with a few simple and scientifically
proven ways to optimize your sleep. Hey, bro, bro, what's up?
What's up? Before we get started? Can I jump in and give
a tip? What are you doing here? I'm trying to shoot a video.
Yeah, I know. I know. That's why I'm here. You're about to hear
tips on sleep and stuff like that. And, and I wanted to help
out. Can I give a tip please? I know you're like a doctor. But
it's the sponsor of this video. Okay, fine. Just just make a
quick Yes. Thanks, bro. You're the best. How? Just keep your
robe on this time, everyone. This is my brother. Hey,
everyone. Alright, so the good doctor here understands all the,
you know, brain electronical stuff and how it all works and
all that and how not "supposedly" our brains operate
on electricity. And, you know, well, it's not "supposedly", and
every cell in our bodies conducts electrical currents. In
fact, every cell in our bodies is built from atoms consisting
of protons, neutrons and "electrons". All right, Mr.
Big-Brain. But these electronical currents, they can
be negatively affected by ELO. I think you mean EMF, because
those are electromagnetic fields and ELO is a band. Ah, yeah,
that makes a lot more sense. I thought it'd be strange to
constantly be bombarded by a band from the 70s. Yeah, that
would be strange. Listen, you said this would be short. So
what's your tip? Okay, okay, let's just get right to it.
Okay, so so because we're constantly being bombarded by
ELOs, or EMFs, from our cell phones and Bluetooth and
electrical devices around us and because these emfs affect our
body's ability to send electrical signals and therefore
to be able to sleep, I wanted to share our secret weapon on these
EMF stuff. That's a good one.
I know I've slept better since I started wearing them. And I also
noticed that my heart rate variability almost instantly
doubled. So that one bro! Oh hey Thanks a lot. You want me to
stick around?
Now I think I got this. All right fine.
Hey, make sure you tell them to click on the link in the
description below. And they can learn more about the Harmoni
pendant. Fine, just leave Click the link in the description
below the video to learn more about the Harmoni pendant. Now
for my tips for a good night's sleep. Number one, if you do
nothing else, go to bed and wake up at the same time every day.
If you're not doing this, I guarantee it will completely
change your life. Next up is to take control of your light. You
need to sleep in a completely dark environment. Get blackout
drapes, tape over those any little lights on small
electrical devices or better yet take them out of your bedroom.
Controlling the light also includes increasing bright light
exposure during the day. I've got a Juve red light device that
I sit in front of as soon as I wake up every morning, but you
can also just walk outside and get some sunlight. It's also
important to reduce blue light exposure and the evening
exposure from blue light from your phone or TV can stop your
body's production of melatonin for up to 90 minutes. That's why
we were key is FDA registered a blue light blocking glasses when
the sun goes down.
Did you get back in here? Oh. I know the combo
yeah, you gave it to me.
You talk about the cold. Yes, that's my last tip. Please Go
home. Alright, alright, see a bro
Sorry about that. Last up is to keep your room cold. This means
anywhere between 60 and 67 degrees temperatures in the 60
alert your body that it's tim for hibernation your body wil
start to produce more melatoni and begin its sleep cycli
g. Alright, that's it for today I hope you got some value out
of this. And it helps you not o ly to get a better night's sle
p, but also improve your traini g. Please like and share this vi
eo and make sure you subscribe to my channel if you have
't already. So until next ti e, keep paving your path
to perfecti
Hey
is he gone?
Did Did he tell you the importance of brushing your
teeth for a good night's sleep? Hmm, did he.
I'll tell you. I ain't even a doctor
calls himself a doctor.
It's me