The BEST EVENING ROUTINE! If You're ALWAYS tired - It All Begins here! | Tom Bilyeu | Transcription

Transcription for the video titled "The BEST EVENING ROUTINE! If You're ALWAYS tired - It All Begins here! | Tom Bilyeu".


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Intro (00:00)

Failing to get good sleep means you're going to fail to be productive the next day. First let's go through the mistakes that people make that oftentimes they don't even realize are a mistake. Eating late is one of the biggest offenders.

Common Sleep Mistakes And Solutions

The 6 Sleep Mistakes You Didnt Know Are Ruining Your Sleep (00:11)

People end up eating a heavy meal oftentimes an hour or two before they go to bed. I think that that is a huge mistake, a big part of what's going to allow you to sleep in a relaxed state is to not be digesting food. You want the food to be able to work its way not just through your stomach but through your digestive tract because when you go to sleep all of that shuts down. What ends up happening is if you've eaten this large meal and that's sitting in your stomach or your gut when you go to bed then your body is going to stop working on it and that can actually irritate people which is why oftentimes people will get stomach aches if they go to bed too close to when they ate. It isn't that the food is in and of itself problematic though I'm sure we'll get to the next one. Many people are actually making mistakes there as well.

The #1 Diet Mistake People Make That Ruins Their Sleep (01:02)

The most common mistake is just eating too close to bedtime. You want to give yourself a lot of hours before you end up going to bed. I'll get specific as I walk you through how to fix these but just eating too late. That's a huge mistake that people make so you don't want to do that. You want to give your body plenty of time to be finished with that so it isn't a distraction while you sleep it isn't something that ends up upsetting your stomach and that pain which certainly I have experienced in my own life ends up keeping you awake or just disrupting the stages of your sleep which is what happens to a lot of people who don't even realize because their whole life they've eaten so close to bedtime they don't even realize that it's diminishing their ability to get quality deep sleep. Another thing that people do is just their diet itself is problematic. The most obvious symptom that people get from eating a poor diet is they have acid reflux. Now acid reflux because it's literally acid building up in your esophagus you can feel it and grurgling up your stomach it is so horrible it is one of the worst feelings. And trying to sleep like that no way are you going to get quality sleep. This is where people start popping thumbs which that kind of thing is just suppressing the symptom it's not getting to the root cause it's going to be devastating to your sleep a lot of times people will try to sleep sitting up it's really a disaster. So you want to be very thoughtful about the kind of things that you eat and there's a lot of literature out there about how what you eat does have an impact on how you sleep carbohydrates for instance in your last meal can have an impact on sleep and deep sleep. And so being very thoughtful to do self experimentation there's never going to be a one size fits all but making sure that you do self experimentation to know what kind of diet you can eat to feel perfect when you go to bed there is nothing that says that you shouldn't feel perfect when you go to bed if you don't feel perfect it's either a timing or a diet issue and you're going to want to figure out what it is that's causing that unease when you lay down to go to sleep. The next thing that people do is drinking alcohol.

How Alcohol Affects Your Quality Of Sleep (03:05)

Drinking alcohol is not only going to have an impact on things like acid reflux but it's also going to disrupt your sleep cycles. So alcohol the right way to think about it while it can be fun is absolutely a neurotoxin. So your body is trying to metabolize it first to get rid of it out of your system but the impacts that it has in your system last for a very substantial amount of time you should assume more or less a 24 hour effect which means even if you're drinking earlier in the day while it's going to dramatically minimize the impact of that you're still going to have that and it's going to disrupt deep sleep for sure. I can't remember it may also have implications into REM sleep so be very thoughtful about drinking alcohol. The next thing people do is intaking blue and/or bright light before they go to bed. So for millions of years we have evolved to be very queued off of light and the position of the sun, the brightness, the color temperature of the light and so there really is no way to escape that. They call it a circadian rhythm.

The Importance of Your Circadian Rhythm (04:09)

Your circadian rhythm is baked into basically every cell in your body and so even bone cells can detect light let that sink in. Sun light actually penetrates so deeply into your body that it will reach the cells in your bone so be very thoughtful about how you expose yourself to blue and bright light because you are timed to that. And so if you're experiencing blue light near bedtime it's going to give your body the signal that it's not bedtime it's time to stay awake. And so when you try to go to sleep and millions of years of evolution have told your body that it's not time to sleep for two, three or more hours after the sun has begun to change its color temperature and as you notice as the sun goes down and you get into sunsets it becomes what they call magic hour it's known as a golden hour literally because the color temperature of the light is changing. All of the cells in your body are picking up on that especially your eye cells. They've done research where if you shine a flashlight on the back of someone's knee while they're sleeping you can disrupt their sleep. It's literally crazy and it's something like shining the light for 30 seconds. It's not even for a long period of time but exposing cells on the body that you would not think are light sensitive actually are light sensitive and it will disrupt your sleep. So this is not a hoax it's not a thing to sell blue light blocking glasses this is a very real thing and you want to be very thoughtful about the color of the light you're exposing yourself to depending on the time of day and the brightness. Now one thing that I will say also that people make a mistake on is they don't go outside and get sunlight on their skin so when you begin your day it's going to have a huge influence on your ability to fall asleep because you want to regulate that circadian rhythm so going outside getting light on your skin getting light in your eyes what I'll do especially if I'm traveling I will go outside and I will look up at the sky not the sun but I'll look up at the sky because I want to get as much bright light into my eyes as possible. I don't do it through windows partly because windows block a certain part of the UV spectrum and also because in a building it's even like right inside the building the amount of brightness that you get compared to just stepping right outside is really radically different and if there's any kind of overhang whatsoever or you're even a few steps back into the room it is going to be dramatically different in terms of the lumens of light falling into your eye and onto your skin and again part of the UV spectrum is blocked by windows so this doesn't work unless you go outside now it's better than nothing because you're at least getting brighter light than you otherwise would get but it's really if you're trying to regulate your circadian rhythm it is really important to go outside get the light in your skin even in winter if I'm somewhere cold I'll try to get like as much and pull up expose my forearms obviously my face and neck and try to get some light onto my skin but just be very thoughtful about the brightness of your light which as the evening wears on and the sun is going down you want to start dimming the lights in your house and even dimming the lights on your computer.

The Key Things to Do& Avoid Light & Eat This Right Before Bed to Optimize Your Sleep (07:16)

Another mistake that people make is they do stressful things right before they go to bed this is one of the more important things when I think so my soul vice I don't do drugs but I do stress that one I do and so every time that I mess up my sleep it is is it always because I'll say it's 95% of the time that I mess up my sleep it is because I ingest something stressful right before I'm about to go to sleep so either I check an email or I look at my text messages or I go on social media I do something that has the ability to remind me of something I have to get done or show me that I have a problem that's unaddressed or whatever so I've put a rule into my life that I don't do those things right before bed it's really important you not introduce stress into your the last hour for me as a cut off the only other thing that I would create more space than an hour would be exercise exercise can really be problematic if you're exercising close to bed so be very thoughtful about that because not all stress is bad so everybody thinks about stress some of this wearing you down but working out is a stress working out is going to kick up stress related hormones and so if you've got those stress related hormones course through your veins it's going to be very hard to fall asleep you're going to feel wired so be very thoughtful about that now speaking of being wired another mistake that people make is they drink caffeine far too late in the day now everything when it comes to your health is going to be individual

Why You Really Shouldnt Do This By Now if Youre Serious About Your Sleep (08:42)

and there actually is a gene for how efficient you are at cleaving the caffeine molecule in half so for me for instance I can eat cat or drink caffeine later than probably most people but even I'm pretty paranoid about in taking caffeine and I intake very little caffeine so be very thoughtful about drinking caffeine later in the day that is going to get your cortisol levels up it is going to make it harder for you to sleep so be very thoughtful to finish that off very early in the day be very thoughtful to figure out where your threshold is my dad's threshold ironically is very early I think it's like 10 a.m. is the last time that he can drink coffee now for a fascinating side note did you know that people with blue eyes are more susceptible to caffeine than people with dark colored eyes now let it then not be ironic my dad has blue eyes and right on the money is somebody who is likely to have a harder time cleaving the caffeine molecule in half so it stays in his system longer than it does for somebody like me self-experimentation is going to be important to figure

Coffee & sleep disruption (09:34)

out where it bothers you and where it doesn't but remember caffeine is a very potent drug so if you treat it like a drug I think you will make fewer mistakes in keeping your sleep hygiene on point so be thoughtful about caffeine another thing that people do is they don't adhere to a consistent bedtime so part of this goes back to the idea of the circadian rhythms your body has a clock and it is very good at telling time and if you give it a rhythm that it can get into where it's like okay this is bedtime it's this many

Consistent bedtime (10:21)

hours after the sun goes down you want to make sure that you get a certain number of hours of sleep before midnight if I remember correctly every hour of sleep that you get before midnight counts as double to how you will feel in terms of being rested the following day so it isn't like oh as long as you get seven hours you're going to be fine you actually want a certain number of those hours to be before midnight so that's very important and if you really want to freak yourself out about staying up too late go do a google search or these days go ask chat GPT about the link between cancer and swing shift it's crazy and the philosophy or the theory I suppose is that there's something about the disruption of the circadian rhythm and that you're going to be sleeping through some of the daylight it's that kind of important that there is some very intense correlation don't know that any causation has been shown yet but there's a very interesting correlation between not getting enough hours before midnight and cancer so be very thoughtful about how you swing your sleep schedule because it really does matter another thing that people do that is

Optimal sleep conditions stillness, darkness, cool (11:52)

going to disrupt their sleep is not cooling down the room so this goes back to an evolutionary perspective for eons we were out exposed to the elements so as the sun went down the temperature would change would obviously get cooler and when we went to sleep it was one for one it was going to be the coolest time of the day even if you live somewhere hot the coolest time of the day is always going to be when the sun is down so understanding that your body is going to be used to that cycle from an evolutionary perspective we're used to that cycle the clock picks up the internal circadian rhythm clock picks up on all of that stuff so cooling your room down we'll talk more in a minute about exactly what temperatures and different ways you can do that so be very thoughtful to get your room nice and cool and then another thing that people do is they don't black out their room so going back evolutionary standpoint at night it would be dark the only thing you would have would be the moon and the stars and so when you have a bright light present in your room it can really be disruptive to sleep going back to that idea of shining a flashlight on the back of your knee can disrupt your sleep you can understand how if you keep a nightlight on or something like that again especially if it's artificial light especially if it's in the daylight color temperature so it's a blue light that can really be problematic so you want to get your room as dark as possible all of those things are going to cue your body that it's time to go to sleep so get that as dark as you can and then one that people don't talk a lot about but read James Nestor's book Breathe which is goes into how dramatically people are affected by nasal breathing so you want to make sure that you if you're not already a nasal breather that you do something to force yourself to breathe through your nose so for me I am very much a mouth breather as much as that's known as like being for neanderthals dragging their knuckles at night I breathe through my mouth so what I have had to do over time is I tape my mouth and so every night I tape my mouth and I thought oh hey

Nasal breathing (13:40)

if I do this for a couple months then I can stop taping my mouth I'll be so used to sleeping with my mouth closed I will be well nope so the second I sleep without tape on my mouth I start breathing through my mouth and then it dries out my airway and then that ends up waking me up and so you want to be breathing through your nose at night I know there can be a lot of reasons allergies and the like why people don't breathe through their nose but you really want to address that and then one thing

Dont carry excess body fat (14:29)

that I know is becoming more people are becoming more aware of but that you need to be very thoughtful of is not to be carrying extra fat on your body if you're carrying extra fat on your body the odds of you having sleep apnea skyrocket so you want to be very very thoughtful about that you want to be able to breathe free and clear and not have so much weight pressing down in your chest that breathing is actually laborious where without your conscious mind there you know willing you to take those deep breaths you actually will stop breathing in your sleep and if you stop breathing in your sleep then it wakes you up a little bit which is going to disrupt wildly the rhythms of your sleep and the rhythms of your sleep are exactly the things that make you feel well rested that let your body do the repair mechanisms the cleaning mechanisms that it needs to do that it won't be able to do if you're constantly waking up so not being able to sleep well is like its own ring of hell so be very thoughtful and I know that that's not easy but it is very important and I cannot stress

Set an alarm (15:28)

enough the need to do that another thing that people do that messes them up is they set an alarm now the reason that setting alarm is problematic is really twofold one setting alarm is going to be this subconscious thing in your mind that you know that you have to get up at a certain time and if you haven't given yourself plenty of time to wake up naturally before that there's a low-grade anxiety that is going to be messing with you and if you're anything like me when you're going to your sleep cycles about every 90 minutes you tend to come into a much lighter sleep now for me as I come into that lighter sleep I actually wake up every night and have for 15 years so just is a thing now when I'm stressed then I tend to have a trouble falling back asleep at that moment if I'm breathing through my mouth I have trouble falling back asleep at that moment and if I have an alarm that I've set then I really start going oh man like what time is it is this the first time I'm waking up the second time is my alarm about to go off maybe I should just check really fast you end up looking at the clock and now you've got a bit of a problem because one you're taking light into your eyes two the timing you're going to be like oh my god I have to be up in an hour whatever it's just all things that are not conducive to falling back asleep so you want to leave enough time that you can sleep without setting an alarm there is a potential that electronic devices in your room is problematic I have not noticed this personally but there are people that say that they really can tell the difference in the quality of their sleep I

Impact Of Diet And Habits On Sleep

Electronic devices (16:37)

tried tracking it with an or a ring with and without the or ring turned on with devices around not around and I just didn't notice a big difference so I'm not sure that that one is going to be something that's problematic for everybody but it's certainly worth testing and then last but not least another possible thing is smoking marijuana I say possible to me I don't do it I'm convinced it absolutely messes up your sleep but I have not researched this well enough other than my end of one that when I smoke I notice it so by all means self experiment

Smoking marijuana disrupts sleep (17:15)

should it be legal in your local neighborhood but I would be very thoughtful about anything quite frankly other than water that you drink or smoke that could potentially be disrupting your sleep so don't take that stuff for granted be sure to test it out okay now let me talk about what you do about all these things what is the idea way I'm going to walk you through my daily habits that lead to very clean sleep hygiene I am almost never tired I never need an alarm the only time I said an alarm is if I have a ridiculously early flight

Daily habits for optimal sleep (17:45)

or something like that otherwise I get as much sleep as I need every night I have all the energy in the world and so you really can construct your routine every day to optimize for sleep which is going to have huge impacts and cognition and your overall health all right so I'm going to go back through all the things that we talked about before so the first we know that food timing is an issue so I eat my last meal at 2 p.m.

Timing of last meal & intermittent fasting (18:25)

I go to bed at 9 so I'm eating my last meal at 2 p.m. and the reason that I do that is what I was explaining earlier I want to make sure that I've completely digested that food that I'm not you know I don't have a grumbly stomach or anything like that I'm not going to get a stomach ache so by giving myself seven full hours not only have I dealt with the digestive part but also I'm now going into intermittent fasting and so by intermittent fasting I'm training my body not to be unable to go without food and so that allows me to really have relaxed sleep I'm not hungry I'm not digesting the food and so I am able to really fall into a deep sleep on top of that my diet is incredibly clean so I'm not eating things that are going to give me things like acid reflux my diet just by way of a quick nutshell is I'm always eating whole food whenever I can I try not to take many calories in from things that are processed in any way shape or form so I'm eating meat and vegetables I'm eating things that are

MY DIET & GEAR (19:21)

not packaged that you would recognize more or less from real life so that is just the easiest way to sum up the way that I approach food that and I try to keep my carbohydrate intake to virtually zero other than green leafy vegetables my only indulgence on that front is baby carrots which believe it or not I'm sure some people think that's ridiculous but if you wear a continuous glucose monitor you will see that it really will spike your glucose which by the way is another thing I try to make sure that my glucose is very even while I'm sleeping if I have elevated glucose levels it will interrupt my sleep it's crazy so you want to be thoughtful about again and if one test all of this stuff but be thoughtful about your glucose levels if you're somebody that isn't used to intermittent fasting if you're somebody that eats a high carbohydrate diet if you're somebody that is really feels like either a rise or a fall in glucose that's another thing that can interrupt your sleep so I spend a significant amount of time throughout the year probably 20% of my year I'm going to be wearing a continuous glucose monitor so I know all the things that I eat I know what kind of impact they have on me and on a Saturday for instance where I will have sugar in my life and so my glucose is going to be elevated I do find that that's the night that I sleep the worst it's also by the way the night that I eat closest to my bedtime I still try to give at least three hours for me three hours it's just the minimum even if I'm on vacation I'm going to go three hours before I go to bed for the reasons that I mentioned I just sleep so much better and to me being tired is a unique ring of hell I absolutely despise being tired so yeah I'm going to do whatever I can to make sure that I'm really optimized and glucose is one of those things so be thoughtful about your carbohydrate intake be careful about how close to bed you spike your glucose now what's interesting is there actually is data that says if in your last meal you eat carbohydrates that you will actually sleep more deeply so be look at that figure out what your glucose responses figure out what items you eat that work and don't work my hunch on that one is that it would actually be slowly digesting carbs that are going to be better for you so it'd be a low glycemic response carbohydrate that would have that kind of impact I have to imagine that a high spike and then a low crash is not going to be the kind of thing that gets somebody to sleep well but all of this stuff is worth experimenting just understand the context so you know going into it what to look out for the truth is hitting your career goals is not easy you have to be willing to go the extra mile to stand out and do hard things better than anybody else but there are 10 steps I want to take you through that will 100 X year efficiency so you can crush your goals and get back more time into your day you'll not only get control of your time you'll learn how to use that momentum to take on your next big goal to help you do this I've created a list of the 10 most impactful things that any high achiever needs to dominate and you can download it for free by clicking the link in today's description right my friend back to today's episode all right the next thing on that in terms of diet is I rarely drink alcohol and when I do let me tell you I notice immediately in my sleep but I have rules around drinking alcohol that as a surprise bonus I will give to you right now I really think if you're going to drink this is the way to do it so first of all you want to drink as early as humanly possible in the day that's just absolutely critical so I would much rather see somebody


drink at 8 a.m. and stop at noon even though socially people be like what the hell but if you're on vacation or whatever which is basically the only time I drink then I would rather do it early in the day say at lunch rather than do it at night for dinner that way I'm going to have hours and hours and hours and hours after my last drink to get completely sober to drink a ton of water which is the next thing drink a ton of water and then make sure that you have at least three hours from your last meal to the time that you go to bed that you go to bed stone cold sober that you've had a ton of water to drink I find if I do that and look I'm I am a lightweight so I don't drink a lot even when I do drink I know what my limit is I always stick to my limit but if I do that then the next day while I certainly don't feel as good as the day where I did not drink the day before I don't have a hangover so again timing makes such a big difference timing and quantity are two of the most important things when it comes to food so be very thoughtful all right the next thing I do because we know that light exposure can be so problematic three hours before bedtime at least sometimes more if I'm staring at a computer I'm going to wear blue blocking glasses I also have my computer set just in case I don't have my blue blocking glasses around I'll set my computer to dial over into night mode now I could shift it all the way to as little blue light is humanly possible so I never needed to wear blue blocking glasses I don't do that just because so much of what we do at impact theory revolves around the imagery so there are often times I don't want it to be so skewed that I can't tell the true color palette so I put it somewhere in the middle but at I do it at sunset and sunrise so at sunset it's going to go orange at sunrise it will click back into the more typical computer blue color timed light by doing that I'm able again to keep my circadian rhythm regulated but another thing that I do is as I'm going towards bedtime I begin dimming the lights and so dimming the lights making the light more orange that all mimics the evolutionary tendency to as a sun would go down people would gather around a fire and so doing all of those things since the right signals to you at a cellular level getting back to that circadian rhythm so that really helps and I found that incredibly useful I do that both on my computer and my phone have it switching to night mode I think that that can be really useful now as I mentioned before stress is my one vice so

Strategies For Quality Sleep

Night mode (25:43)

stress is the one thing in my life that I am just I really push the envelope on this so I have to be really thoughtful to make sure that I quarantine the things in my life that I know are likely to cause me stress to not do them at least an hour before bedtime and really probably for the last two hours I start to like really try to narrow the things down if I think something is a problem that I need to address it's going to be stressful and I only have two hours before I go to bed then depending on what it is if I don't think that I can move it forward meaningfully that night because action cures all by the way if you're feeling anxious about something 99 times out of 100 the right answer is to do something about it and that's actually going to dissipate the anxiety but if it's something that I don't think that I can move meaningfully forward that night I will wait to check it the next day and I have found over time it's actually better to have that little drip of like oh I know that's waiting for me versus actually going in but then an hour before I go to bed I'm very strict about it so with but very few exceptions I stop checking my text messages I won't look at email or for us the equivalent I don't look at slack all of that stuff which could be amazing but it could also be a problem so same with social media it's Russian roulette right if I go into the comment section people like yo this is the best thing ever then it's like a great night but if you go in the comment section and some controversy has sparked off and I know that it's going to be something that we're going to have to address in the community that'll ruin a night's sleep so I am very thoughtful to make sure that I quarantine that stuff also in that final hour before I go to bed whenever humanly possible I like to only do nice for people that haven't heard me talk about this before so Monday through Friday if I'm awake I'm either working or working out so I work from the moment I wake up to the moment I go to bed so even in that last hour I'm still working but I want to make sure that it's

Quarantine your stress (27:25)

something that I think is fun it's work that I want to do it's something that's really enjoyable for me I do this for a couple reasons one by the end of the day I'm tired because I'm busting my ass and I'm working out which is another mistake that people make they just don't wear themselves out they don't work out hard enough they're not tired they haven't drained all of their energy and so for me because I work out first thing in the morning another thing to get my circadian rhythm on point I work out in the morning I don't have caffeine first thing in the morning I force myself to wake up you can learn more about that from Andrew Huberman so I force myself to wake up naturally I don't drink any caffeine or anything like that I do work out immediately after working out that gets the cortisol pumping and I'm up and feeling good and then also by the time I'm going to bed I'm really tired so that last hour to keep that efficient I'm still going to do something I'm still going to do work but I want to do work that I actually enjoy so if you start segmenting your day out like that you can really stretch it and make it work for you another thing that I do is I listen to audiobooks as I'm falling asleep now this is the one thing I don't know if I can recommend wholeheartedly just because I do worry a little bit about having headphones in my ears just from the minor amount of radiation that's going to be kicking off from that so while I don't necessarily recommend it if you're in a bind and you're stressed out it's better almost certainly to get the sleep than it is to not have the headphones in and not get the sleep in terms of deleterious impact to your health so it is a trick that I have found incredibly useful the type of book that will work for you is going to depend so for a long time more than a year I listened exclusively to fiction books it was storytelling it would put me in a storytelling mode it was really helpful but then I found as my stress levels were lowering then I could switch it over to a non-fiction book which I actually enjoy more so I would start listening to the non-fiction book I'm like wow this is fascinating and then I would fall asleep and that is something that has worked out for me that that trick more than I think anything else I've done has had the biggest impact on the amount of sleep that I get because for years what would happen is I would wake up in the middle of the night like I said in that 90-minute part of the sleep cycle I would wake up there would be something on my mind even if I hadn't thought about it before I went to bed my mind would start racing about this problem that I have to solve and now all of a sudden I just cannot fall back asleep and it's two hours is usually my magic number I will be up for two hours before I can get back to sleep now when you break your sleep up like that at least for me I always felt terrible and so I was tired a lot and so by figuring out this trick and all the other things that I've talked about I've been able to when I wake up I'm only awake for like 60 seconds

How to have a perfect sleep (30:29)

90 seconds maybe and then I'm back to sleep it has worked wonders absolutely amazing on the caffeine front one thing I am again just overall I drink very little caffeine which I think is important I don't like the idea of being addicted to anything so I do intermittent fasting to make sure that I am metabolically flexible meaning that I'm not addicted to glucose so I could go 24 hours without food I'd be hungry but if you've ever gone ketogenic and been adapted to producing and using ketones efficiently you realize it completely changes your relationship to hunger you experience hunger there's no doubt it's a little bit annoying but your performance does not decline so I don't like being addicted to glucose anymore than I like being addicted to caffeine anymore than I would like being addicted to a drug so I make sure that whether I have caffeine or don't have caffeine I feel completely the same to be honest I drink coffee not for the caffeine I drink it more for the flavor and so oftentimes when I go on vacation I won't have any caffeine or if I'm traveling I won't have any caffeine I don't notice that kind of thing I think matters and so I would encourage people out there who I know are like eight cups of coffee a day ween that down to where you can take it or leave it and then for me my last sip of caffeine even though I have so little that I don't notice on a day when I don't drink any I never have caffeine past 1 p.m. so could just be an abundance of caution I'm sure I could drink it later but I don't because getting to sleep and getting good sleep is so important to me because of the way that it cognitively

Beat the clock (32:15)

optimizes you I think that's critically important now one of the things we talked about earlier the problem that people have is they don't stick to a schedule so circadian rhythms like the ninth time we've talked about it but it's really important so I go to bed at 9 p.m. like it's a religion I am in bed lights out I'm not perfect but I'll say 85 to 90 percent of the time I'm in bed by 9 p.m. period end of story nights like last night where I happen to be a company party I'll make exceptions you know I'm when there's something that matters to me enough that I'm willing to go to bed a little bit later fair enough but it really is 10 to 15 percent of the year maximum the rest of it and even then I'm it's not even going to bed at 1 a.m. so even then I'm missing my schedule by a little bit not by a lot I think it's very important to keep your schedule on point and then I cool my room down to 68 degrees we talked about that before if you're not getting your room cooled down then you're not using one of the cues that you should be using to tell your body that it's time to go to bed so yeah you can do that now there's a couple of different ways you can do that you can use an AC machine you can do what rich role does and actually sleep outside you can use a chili pad or something like that where you have a cooling system that you sleep on top of so you don't necessarily have to have a AC in your apartment or whatever to cool your environment down so find a way that works for you but as somebody who lived in LA for a very long time before things like chili pad came along and I couldn't afford AC and just the sleeping is absolute misery something like a chili pad is a very useful idea to get that temperature down I think it's really important I haven't set an alarm in and now geez how many years has it been like 15 years 16 years something like that maybe 17 years at this point so it has been a very long time since I set an alarm and I do that for the two reasons that I mentioned before I do not want the stress of the alarm that I know it's going to be going off at some point and then I also want to make sure that I let my body get as much sleep as it needs so many people live in a chronically sleep deprived state so make sure that you're really careful about that and then like I said before I work out really hard so that I fall asleep really fast and then while I don't do anything to diminish the electrical outputs of devices like I sleep on my phone next to me obviously I'm listening to a book so of

Smoking marijuana (34:36)

course I am I don't turn my Wi-Fi off at night or anything like that I have not noticed that that's had a big impact but I will say that there are things out there that indicate that that may be an issue and then to my point about not smoking marijuana I just don't smoke marijuana so that was nice and easy maybe not as fun as some people would like it but I think that you're going to be hard pressed to get great sleep and be cognitively optimized if you're smoking all the time so to eat their own but I have a feeling it's worse than people want to believe after I adapted my night routine I can tell you that it was dramatically different the whole reason that I wanted to get really serious about my sleep is one like I said it's just not fun to be tired and so I don't know if I hate that to an unusual degree but when I see people that are just chronically tired I don't understand it's crazy to me but the real reason that I changed it is to be cognitively optimized I am not able to be efficient when I'm tired so even in the period of my life where I was working 120 hours a week for eight months I tried not to disrupt my sleep now I was so stressed during that period of course my sleep was being disrupted to some extent but I was still even in that trying to prioritize my sleep even in that period I wasn't setting an alarm now if you run the math you'll realize I wasn't sleeping well through that period and there's no doubt but even during that period I was doing everything that I could to try to get as much sleep as

Being tired (36:13)

I could because when I'm not getting the level of sleep I'm not able to think clearly I'm not able to perform as efficiently and nobody is so they've done all kinds of tests it slows down your reaction time it slows down your ability to problem solve to navigate mazes I mean literally everything that you do is made better or worse by the amount that you sleep better if you're sleeping well worse if you're not also I have found that there's just more joy in your life when you're not tired so if you want to elevate your happiness quotient in your life getting more sleep is a huge part of that it was life-changing for me when I was back in college I was so chronically sleep deprived that I once took a 13 hour nap I laid down to take an hour nap forgot to set an alarm woke up 13 hours later that is a level of chronic sleep deprivation that I hope none of you go through and it was utterly miserable I hated it nothing is fun colors aren't as bright you don't want to laugh as mine it's just it's absolutely miserable really think about all the things that you can

Psychological Factors For Better Sleep

Memory and glucose response (37:20)

make better in your life like memory my memory got way better my glucose response got better and this is something that's been tested so if you get and I forget it's like if you miss even two hours of sleep a night that's directionally correct it may not be literally correct but if you miss some distressingly small amount of sleep for the night the next day you will handle glucose the same way a diabetic does okay that's how sensitive your body is to sleep you've got to get the sleep to at a cellular level be able to perform the way that you want now a swing like that and your glucose response is going to have weight loss implications and so there are a lot of people out there now talking about if you're really struggling to lose weight you may want to make sure that you get your sleep right now that makes a lot of sense to me in terms of like if you've never thought about it the way that you actually get the fat out of your body is by oxidizing it and exhaling it so you have to actually exhale all of the fat so as you're burning all the calories even at night you're exhaling that fat so giving your body what it needs to be handling that at the cellular level and then giving it time to shut down everything else so that you can really release the fat and I'm saying it like that because I don't know the actual mechanism of action I just know that there are implications here so when it comes to all the things in my life that were made better there were things that just they're knock on effects on knock on effects that you wouldn't expect this is why I tell people if you're anxious if you're depressed one of the most important things that you should be looking at is your sleep if you feel stuck in life you should look at your sleep getting your sleep right is arguably the most foundational the only thing that might compete with it is your diet your diet and your sleep are so foundational your cells are literally made of the things that you eat and then your sleep is going to impact every mechanism in your body from your ability to feel joy to your ability to run the Krebs cycle inside of your cells so make sure that you get that sleep so a lot of people ask how important having downtime is in the evening and what my wife and I do to relax and the honest answer is Monday through Friday I don't I have not found it to be very important to relax in the evenings but what I have found it important to do is to not do things that I find stressful now you don't want to do things that raise your cortisol level but I do work so for me I'm still working but I'm working on something again that's fun so the idea would be to give yourself the cues that night has fallen changing of the color of the light lowering the intensity of the light not doing things that raise your cortisol level making sure there are many hours between you and your caffeine and the food and all that all of that stuff which is stressing you out at a cellular level maybe a subconscious level that is pretty important now if you find that you're going into nighttime it's coming up on bedtime and you are feeling stressed which of course has happened to me many times then I'll do something like meditate I will really try to get myself out of that mode and let go of that stress so then I will but I meditate at night maybe five percent of the time that it really is pretty rare that I'm in a situation where I feel like I have to reach for that so I think of it more as modes of being than I think about it as being relaxed so for me I don't want to be in a problem-solving mode I want to be in a creative mode so if that means you know switching over to reading a novel right as I'm going to bed if that means doing work

What to do if you struggle with relaxing (40:47)

that I find incredibly enjoyable if that means doing work that's creative all of those things those I have found to be very advantageous but I have not found that I need to worry about not doing work I haven't found that you know I need to just sit back and watch TV I don't have that thing where people are like I just need to unwind I can literally work till the minute I go to bed but I just have to structure the things that I do in the ways that we've discussed so far all right for people who have a hard time relaxing and are always wanting to hustle the advice that I would give them is that you should be hustling even harder if you're somebody that wants to hustle I love that I am on team hustle I think it's absolutely incredible but the reality is you're going to have to learn how to meditate you're going to have to learn how to step out of that stress you're going to learn out to compartmentalize stress so all the things that we've been talking about in this breakdown you're going to have to learn to do those things because if you don't and you're going all out right to the minute you go to bed you're stressed out and now you're not sleeping it's going to diminish your ability to hustle and so I don't understand people that don't make cognitive optimization their number one priority you should not be clapping yourself on the back for the number of hours that you work as much as you should be clapping yourself on the back for how efficiently you work because you only have three things three levers that you can pull on and that is working hard working smart and working long hours you want to be able to do all three but the only way that you're going to be able to work smart is if you're getting sleep the only way that you're going to be able to work hard is if at a cellular level you're rested and getting sleep and then obviously you can work a lot of hours but if you're doing that at the cost of your sleep and your cognition you're actually going to get less done so I think it is far more impressive if somebody works a shorter day but gets more done than if they work a longer day and get less done so you only want to work the number of hours that you can work really at an ultra high threshold of course the level of my productivity changes throughout the day so in the morning I'm at my absolute best I get about five or six hours where I feel like man I'm just absolutely murdering it and then I begin to shift my day into a more reactive phase where it's I'm in meetings we're talking there's the energy of the room it's very easy to do that kind of work for me versus the ultra creative stuff the really deep work the stuff that requires just an insane amount of concentration I'm going to

Optimize your day by timing your tasks (43:15)

do that right off the jump in the morning first of all I'm doing it after I exercise it's a book called Spark that goes into whatever the hardest problem is you need to work on during the day you want to do it right after you get your heart rate up and sustain it up so there are huge benefits to working out in terms of cognition and so you want to be really thoughtful about doing that and so that's something that I certainly put a lot of energy in so make sure that you're not diminishing your cognition I think that that's really important even though I'm all about hustle porn and going hard and all of that you want to make sure that you're doing it well so don't let anybody tell you that oh you need to relax you need to calm down no but you do need to compartmentalize you do need to be thoughtful about doing things that allow you to optimize your sleep and that ultimately is the name of the game is to be more efficient to be able to hustle harder to be in a physical mental and emotional condition where you can push through and do things that other people can't because they're too tired they're too fatigued they're not able to focus if I had seven days to completely change your mode of being to improve your focus and energy the things that I would get you to do are work harder believe it or not because I want to make sure that one you're pushing your limits you want to be constantly pushing your limits I'm going to have you work out harder for the same reason you want to get yourself out of your comfort zone pushing into a new arena expanding your capabilities that's the whole idea to working harder it's not to please somebody else not to impress anybody it's to be able to make sure that you get to the point where you can actually do more so if you want to have more energy you need to be busting your ass in the gym sleeping is huge but you want to really push yourself really get capable of more and the harder that you work the harder that you work out the more capable you're going to be the more you're going to have left everything out in the field the more likely you are to fall asleep quickly the more likely you are

Mike's advice to those short on time (45:27)

to stay in a deep sleep all of that stuff is going to be hugely important the other thing that I would do is I would have you pursue things that matter to you this is a big issue meaning and purpose meaning and purpose those are two of the most important words that you should be focused on you want to make sure that you are doing things that matter to you if you do that it's going to be a lot easier you're going to have a sense that you're progressing in your life you're going to have a sense to what you're doing is important and you're not going to have that sense of being stuck or being in a plateau or aimless all of that stuff so you want to make sure that you have a mission that you're going after that mission that you're working hard towards that mission that you're extending your capabilities and when you're doing that in the service of something that you love and really think is important to do now all of a sudden some of that mental and emotional weight that people struggle with the depression the anxiety all of that stuff begins to alleviate and if you're struggling with depression and anxiety I'm telling you it's diet exercise meaning and purpose and then this is a weird one in terms of what I would have you do if you want to optimize your sleep but I'm going to get you in a loving relationship this is something that I think that people really underestimate now it doesn't necessarily have to be a romantic relationship though I do very much encourage that but having close friends that you can love and laugh with all of that stuff makes a huge difference loneliness has as strong of a negative impact on your longevity as smoking 15 cigarettes a day that's insane so you want to be really thoughtful about going out seeking relationships all this stuff matters which brings me to my next point if you really want to have good sleep make sure you're having good sex so having loving relationships being involved with somebody getting that whole gamut there is a reason that people fall asleep after sex the neurochemical release from orgasm is incredible now of course you can self-stimulate and get your self part of the way there but that's not going to release all of the feel good chemicals that you want in order to really have something lasting I also think that there's something where as a tribal animal the fact that we get so in sync biologically with other people your breathing rate will sync up with somebody your heart rate will sync up with somebody women's period will cycle up with other women if they are together so it's really pretty incredible the way that we get in sync so I have a feeling though I don't have any studies to back this up they're probably out there but I have not I cannot in good conscience tell you that I have seen them but I have a feeling that one thing if they were to look at they would see is true is that sleeping next to somebody that you have a loving relationship with and that you feel safe around I think that's also very important is going to make for better sleep I'm also going to make sure that you eat your last meal early again for me it's at 2 p.m. seven hours I go between that I wouldn't have you drink late I certainly wouldn't have you ingest caffeine late I think that's really important I would get you taping your mouth I'd have you

What We Should Do in Order to Get Better Sleep (48:48)

in a cool room you'd be blocking blue light bright light I would get you out of problem problem solving mode and of course no drugs or alcohol sorry all right everybody if you do all of those things your sleep is going to be on point you're going to be cognitively optimized your life is going to be amazing you can thank me later if you enjoyed this episode about mastering an evening routine check out this next clip about discipline and how it should be a huge part of your daily life chronic sleep deprivation has system-wide effects it if you deal with sleep effects every organ system in every disease state let's be very clear here cancer cells multiply faster the more sleep deprived you are as in any sprint if you're an athlete running a quarter mile you're going to need recovery after that a lot of successful people especially listening to the things that you're putting out there have a success ritual in the morning but a great morning starts the night before when people are depressed or bipolar or anxiety or fear or trauma or PTSD it is stressed and they cannot break the loop I tell you we found the key to break the loop that's where I am right now with the science to get to sleep we need to get cold to stay asleep we need to stay cold and to wake up we need to warm up you don't actually get stronger when you're sprinting you get stronger when you recover what do you guys do to be more efficient in your sleep a very consistent bedtime I go to bed at midnight I wake up at 6 17 whether I like it or not I stop caffeine by 2 p.m. every single day I stop alcohol roughly three hours before bed if I'm drinking I'm not that big of a drinker to be fair I don't exercise in the evenings I usually exercise based on my chronotype around 10 30 11 o'clock in the mornings and that actually helps me out quite a bit and then when I wake up in the mornings I get 15 minutes of sunlight and I drink a bottle of water that's what I do and it works I tell people all the time I think I'm the only sleep doctor in the universe that says it's okay to fall asleep at the television on that's interesting I've got people who need to watch the Simpsons to fall asleep that's just what they need to do it's amazing if you turn it off they're up all night like it doesn't make any sense why would I recommend them to stop doing something that's effectively working for them and by the way to having a television on in your room in the evening there's these things called television timers they're built into 99 percent of televisions today set the fucking timer and go to bed so when it comes to rebalancing through nature right I heard you talk about this and I thought that it was really interesting so I'm not a forest bather I'm far more of a city bather my idea of like the I can finally relax would be in Tokyo but I actually do get the whole notion of getting in rhythm with absolutely nature what do you have people do and I'd really like to hear about the nature rebalancing so there was a great study that was done they took 20 insomnia acts they brought them into the woods kept them there for two weeks low and behold at the end of the two weeks almost none of them had insomnia anymore right so there's lots of different ideas as to what helped what hurt things like that I would argue that the lack of external crazy stimulation lights on cars noises all that was helpful but I think they just entrained themselves to the sun going up and the sun going down I mean let's be fair very little insomnia ever occurred before the electric light bulb okay so if Edison did anything he fucked up people sleep forever because there's all these other things that you can now do because we have the presence of light consistently in the evenings and so in training yourself to the natural cycle would be great but let's be fair people aren't walking in the woods for two or three weeks to fix their sleep so then what can we do along the way and how do we help these people with insomnia the biggest problem is between your ears right every single patient that I talked to they said dr. Bruce I can't turn off my brain right that's not a surrounding problem that doesn't mean you're doing blue light that has to do with our inability to slow down that has to do with our inability to deal with stress so things like cognitive behavioral therapy are highly effective for these people so cognitive behavioral therapy is a two component process for insomnia so we know that insomnia is what we call psychophysiologic insomnia so psycho being something going on in the head physiology in the body so what we do is we create schedules for people when should you go to bed and when should you wake up and that's part one of the therapy and to be fair we actually restrict their sleep you would like that because you don't like sleep right and so what we do is we tell them if you normally go to bed at 11 and you don't fall asleep until 1 don't get in bed until 1 because all you're going to do is lie there and be pissed off anyway right so we restrict their sleep we build up their sleep deprivation on purpose because we want that natural sleep deprivation to help them fall asleep and stay asleep if that doesn't work then we go to the cognitive portion the cognitive portion is what do you think about sleep a lot of people say well if i don't get eight hours it's going to peel you know years off the back end

What Cognitive Behavioral Therapy Is (54:17)

of my life there's no data to show that none so what i do is we take all these dysfunctional thoughts and we ask their patients what are you thinking about sleep and we get them to rate them then we give them the facts 90 percent of the time they just don't know the facts right it's my job to educate as many people as i possibly can about what sleep really is what we know obviously has been the rise of sleep difficulties in society and that has been matched by unfortunately a rise in pharmacology and particularly sleeping pills and i say unfortunately not because i'm anti-medication and i know a lot of people who work at these pharmaceutical companies and then good people great scientists wanting to do good things but unfortunately sleeping pills are largely blunt instruments and they don't produce naturalistic sleep they're in a class of drugs that we call the sedative hypnotics and when we take sleeping pills we mistake sedation for sleep but it's not natural sleep and in fact sleeping pills have been associated with a significantly higher risk of death as well as cancer so much so that in 2016 the american college of physicians made a landmark recommended um intervention they said that sleeping pills must no longer be the first line treatment for insomnia instead the american college of physicians said it has to be cognitive behavioral therapy for insomnia that must be the first line recommended treatment for those sleep problems and so cognitive behavioral therapy in general really tries to target two things cognitive and behavioral and so the cognitive aspects for insomnia are aspects where we try to correct your beliefs or your misbeliefs around sleep and some of your ideas around sleep some of those things that can be either inappropriate incorrect or just triggering anxiety or worry so we try to modify those cognitions those beliefs but then we also look at what you're doing in your life the different behaviors that you're doing or things that you're not doing and try to correct the behaviors as well for example how's your caffeine intake how's your alcohol intake what time are you going to bed what time are you waking up what's your chronotype are you a morning type evening type are you sleeping in harmony with your chronotype or against your chronotype um are you getting daylight in the morning are you getting too much daylight at night artificial light at night do you exercise and so we change behaviors and we change thought patterns and together cognitive behavioral therapy for insomnia is just as effective as sleeping pills in the short term but what's great is that when you stop working with that clinician or your online program and i should say that i i'm work with a company i'm an advisor to a company called shoonie um it's s h u n i dot i o if people want to go and explore it and you can get cognitive behavioral therapy

Advice On Sleep Difficulties

What Crossfield Tells his Patients To Do in Order To Fall Asleep (57:33)

online there but you work with your therapist and after about five or six sessions you can continue that benefit of improved sleep for up to five years the studies have demonstrated now whereas with sleeping pills when you stop their use then not only do you go back to the bad sleep that you've got you are having you typically go back to even worse sleep it's called rebound insomnia and now you have to go back onto the use so you become dependent there is an addiction dependency cycle so that's really what CBTI is and that's really the best approach for sleeping problems right now all right so i have two sleeping problems one is that there are times where i will get um either really stressed or i'll get really excited and i have a very easy time falling asleep but then i'll wake up after three or four hours and i find it very difficult to fall back asleep and then the second part just so i don't forget is sleep inertia in the morning but what can i do to optimize for staying asleep yeah so there it's a case of trying to deal with that sort of downgrade the activation of the nervous system the reason that people typically wake up in the middle of the night and can't get back to sleep not always but often is because they have this sort of stress relief they're carrying this anxiety and anxiety biologically is the principle mechanism that we think underlies most insomnia and what happens in part is that the fight or flight branch of the nervous system becomes overactive and that's exactly why does it shut down like i find it so easy to fall asleep but i can tell on the nights where i'm gonna wake up it just seems we're in

Why its hard to fall back to sleep (59:29)

business because but then my subconscious mind kicks it back alive yeah why why would it be that way and the reason is because after about 16 hours of wakefulness you built up a lot of that healthy sleepiness what we call sleep pressure and the longer that you're awake the more of that sleep pressure builds up and it's a chemical that builds up in the brain called adenosine and then when we go into sleep it's the time when the brain can actually start to clear out that adenosine and it's so it starts to lower the sleep pressure and after about eight hours of sleep you've cleared away 16 hours of that adenosine of that sleepiness and so you wake up naturally and you feel refreshed and restored but what will happen is that you can be stressed and sort of or excited but the sleepiness the weight of sleepiness pulling you down is so heavy at that point that you can get to sleep but then three or four hours later you jettisoned maybe 50% of all of that adenosine maybe even more because it principally happens during deep sleep and so now your brain is much more vulnerable to those awakenings because it doesn't have the weight of that sleepiness does that make some sense it makes total sense and it makes me want to punch myself back to sleep it's so obnoxious well because the benefits or I should say the damage that you do by not getting sleep is so terrifying that every time I wake up I'm like come on like you know how much better you will perform if you just sleep and I am not one of those guys it's like hey you got a grind in four-hour sleep I'm like if I need nine hours of sleep I want to get nine hours of sleep every single night forever until the end of time so it's just always super obnoxious you're hoisting that flag I will salute it and I definitely you know not everyone but certainly in the type A sort of particularly business culture maybe there is this sort of sleep machismo attitude where people were the lack of sleep like a badge of honor but you're right it's it's full hardy for a number of reasons but let me come back to that issue of you know beating ourselves up because we need to have some degree of self-compassion when it comes to sleep you know I am not invulnerable to sleep problems myself I've had bouts of insomnia throughout my life to be completely transparent and open with you and everyone everyone of us is going to have a bad night of sleep it's not unusual don't worry don't stress you know back when I was starting to write the book it took me about four years to write it in 2014 you know sleep was sort of the neglected step-sister in the health conversation of that time and I was so saddened by the sickness and the disease and the suffering that was happening because of a lack of sleep you know I came out you know organs blazing and I think that that was important but for those people who were struggling with sleep those people who had sleep problems with insomnia you know the book kind of felt almost as though it was you know sleep or else dot dot dot and I didn't mean it to be that way so I want to say right now because I've learned to soften and become a much better appreciator of these conditions just like you described if you wake up and you can't get back to sleep don't worry just realize tonight is not my night it's not the end of the world I'm still going to be able to function somewhat tomorrow don't stay in bed awake for too long though that's the important message here because very tricky I'm super curious to see what you think about this because I know where you're going right yeah you're training yourself that being in bed is being awake is okay while you're in bed so that's right I used to get up and whether I slept for two hours three hours whatever if I couldn't fall back to sleep in like 15 minutes I'd

Give yourself boundaries before trying to fall back asleep (01:03:06)

get out of bed and I would go to work and start doing my thing and then I would go lay back down and sleep and sometimes I'd fall asleep for you know two or three more hours but the number of times I would wake up with a headache after that was just too much so I was way frustrated and I'm like all right there's got to be something else so what I found is if I put an audio book on dude I will be back asleep in like 10 or 15 minutes it's crazy and the only thing that wakes me up is the fact that I have headphones in my ears or if they start yelling in the book or something like that which always pisses me off but it puts me back to sleep so reliably it's crazy that's great that's exactly what we recommend so don't go to work don't start checking emails don't eat because it trains the brain to expect food but instead in the dim room somewhere different so you change the context so you're changing the learned association just read a book listen to an audio book meditate in dim light all of these things are great find out whatever works for you and then only when you're sleepy do you return to bed and there's no time limit for that and that way you train the brain back out of a bad association that it's learned which is my bed is this place of being awake which if you repeat that over time you become trained to be awake in the bed and then you will relearn the association that your bed is the place where you're asleep so you're 100% right that's exactly what we recommend to your second question which is sleep inertia it's a real thing sleep inertia is typically where

Beat sleep inertia in these steps why society is biased against evening types (01:04:51)

we wake up and your brain requires some time to kind of warm up to operating temperature like an old vintage car you know you can't just turn the engine on and start you know flooring it and going up to red line you need to sort of circulate the fluids and warm the oil up and get the engine warm and then you can really start to push it it's the same way with our brain in some ways now different people have different severities of sleep inertia I'm actually like you I suffer from quite bad sleep inertia you know for the first hour you know my partner she went when I come through in the morning she works a little bit earlier than me you know she kind of knows that I can say look honey I am not the best version of myself in the first hour I know that I may have done something bad just a day and we should talk about it and I want to resolve that but can we not do it in the first hour because I'm not the best version so firstly accepting that it's normal and it's real the second thing though however is you can sleep inertia typically happens in very severe amounts if you're mismatched between your sleep schedule and your chronotype that's some schedule and so you can go on and you can go online and type google and morningness eveningness questioner and it's a questioner that you fill out and it figures out what your chronotype is are you a morning type somewhere in between or you an evening type and what we find is that morning types when they wake up in the morning at the normal time which is very early early they don't have sleep inertia they're good to go they can jump into the gym and they're like energize of bunnies and they're all happy and you know joyful and to me I'm just like oh you know whereas evening types waking up at the time that morning types have to wake up which is in some ways the way society is designed society is desperately biased against evening types and wrongfully so because it's not your fault it's genetically determined there are about six or seven genes that we know right now that dictate what your chronotype is it's not your fault gifted to you at birth you don't get to choose now if you are suffering from sleep inertia what we find is that if you can sleep a little bit later into the morning go to bed or maybe a little bit later sleep later play around with that and see if the speed with which you wake up is better that your sleep inertia is less that's one way it may not always work another way is temperature now it turns out that when people have a cup of coffee they say look I just need like five minutes and I swig a couple of you know mouthfuls of coffee and now I'm alert that's nonsense caffeine doesn't actually get into your system until about 12 to 15 minutes so if you're feeling any effects of caffeine before that it's not the caffeine it turns out that when we go to sleep we drop our core body temperature we get very cold we become almost hyperthermic now to wake up we have to warm up so to to get to sleep we need to get cold to stay asleep we need to stay cold and to wake up we need to warm up and so one way that you can artificially accelerate or try accelerating your

Warming Up To Wake Up (01:08:12)

inertia in a quicker dissipating manner is to try to warm up more quickly so get a hot drink in the morning doesn't have to be caffeine if that's not your thing I don't drink caffeine but I'm not against it caffeine is an issue it's not really the dose that makes the poison it's the timing that makes the poison when it comes to sleep and caffeine which we can come on to but drink a hot drink get your body temperature up if you like if you've got a smart thermostat program it to start to rise temperature in your bedroom or in the house in the last hour before your alarm and you could it can really start to help you wake up and then play around with these smart lights I have one where it sort of starts to bring the out of sleep about five minutes before my alarm that can help but the data is not good on it the data on temperature much better what is up my friend tom bill you here and I have a big question to ask you how would you rate your level of personal discipline on a scale of one to 10 if your answer is anything less than a 10 I've got something cool for you and let me tell you right now discipline by its very nature means compelling yourself to do difficult things that are stressful boring which is what kills most people are possibly scary or even painful now here is the thing achieving huge goals and stretching to reach your potential requires you to do those challenging stressful things and to stick with them even when it gets boring and it will get boring building your levels of personal discipline is not easy but let me tell you it pays off in fact I will tell you you're never going to achieve anything meaningful unless you develop discipline right I've just released a class from impact theory university called how to build ironclad discipline that teaches you the process of building yourself up in this area so that you can push yourself to do the hard things that greatness is going to require a view right click the link on the screen register for this class right now and let's get to work I will see you inside this workshop from impact theory university until then my friends be legendary peace out sleep is individual and the biggest thing that I want people to remember is sleep is healing that's what our body does in sleep it heals physically and it heals mentally so it's it's interesting to me that you hate sleep because it's the thing that's going to get you the furthest and the longest yeah so the my relationship with sleep goes like this I prioritize it it is the most important thing for me to get in terms of my wellness schedule my wellness regime okay the one thing I don't fuck with sleep which is why I don't set an alarm do I wish that nature in its infinite wisdom mr. McEwen do I wish that it had figured out something through evolution so that we didn't need it yes do I admire the dolphins for sleeping one hemisphere at a time yes do I recognize that being tired is a unique form of torture yes so I have no interest in sleep deprivation I don't get it I make sure I get my sleep my thing is much like we've been talking about here with sleep efficiency I believe in you know the that if you shorten the amount of time that you sleep you will become less efficient and you will actually get less done than you would just by clocking the hours getting the sleep that you need and moving forward but I do think also about longevity and so if there is something to look cleaning the glymphatic system it just takes a certain number of hours and you need to do it and that's just that because I do worry in my own life that I am betraying this is a true statement I am betraying myself and my desire to live forever by the way I live my life which is at a thousand miles an hour every day it's going to be a u-shaped curve in a way you know you're eating by that well you're so there's the benefit actually doesn't go on and on forever so let's sleep yeah well there's two well let's say increasing or decreasing your sleep there's going to be an optimal point so you know your conflict is you want more hours in your day because you want to do really great things but you can't do really great things if you're tired and you do need a certain amount of sleep so yes you can peel it back so what we're you know I think it's quite clear we're not saying you must get your right you should try and find the optimum amount for you if that shortens it down and you six hours is great for you then you have an extra two hours in your day if you then keep pushing and pushing and pushing and you're down to like four hours those two hours are not going to be your best performance and it's probably going to actually affect the other hours in the day so there's a benefit where you can come down but at some point you just can't keep scraping off hours and hours and

Optimization vs. Burn Out I Sleep (01:12:59)

hours really incredible to watch you be so mission driven and mission focused and I want to talk about that at a high level the notion of really optimizing yourself because you have a it's very a typical notion of optimization versus the just grind it out work your face off kind of mentality where'd that come from well I think it's really a pragmatic approach you know I think you can always get in that super grind mode that that real push that sprint to get things done but as in any sprint if you're an athlete running a you know quarter mile you're going to need recovery after that you know and I think that's something that we can sometimes fail to recognize that you don't actually get stronger when you're sprinting you get stronger when you recover and I think the psyche is just the same as the body in that we perform best when we have periods where we push and then periods where we reflect integrate recover and so for me it's just been listening to what works for me you know I can continue to grind and continue to perform worse and worse and worse or I can take the opportunities when I'm inspired and push really hard and then take those next phases to recover adapt and try and come back the next time and sprint even faster sprint even farther but it's just finding that balance that's really effective for me to get what I need to get done and how do you find that like is there an internal self-awareness that you've cultivated or yeah there's like a natural sense to find balance and I think we all have that I think we know it we just override that voice we're like oh more coffee or oh more something else to hide the signals that our body is naturally telling us like our body is constantly giving us clues but the problem is it comes with a whisper and we can drown out that whisper in a million different ways with distraction with you know mental processes with you know physical things like like I said drinking coffee or taking an adherall or doing whatever you need to do to drown out that sound that says hey really you need to sleep you know like that's really what your body is asking for and so I think it's really just tuning in to what

Advanced Sleep Techniques

What Is Optimization? (01:15:04)

you need and being able to listen to that voice and not only hear it but follow through on what it says if you had to put a really fine point on what you think optimization should be when somebody hears you talking about that what should they take away from it well it's ultimately the principle that you know you want to be a little bit better in some way tomorrow than you are today but it's not going to be in a linear path again these go through cycles of stress and recovery so it's just kind of being able to surf the flow of that and know again it's it really comes down to balance so it's the practices you need to know what to do for sure and then you need to know how to apply those things in the right way so when you when to push and when to take the the pressure off the gas as well and I think that's really understanding that so part of it is the knowledge and then part of it is the follow through and then part of it is the discipline to know not only when you need to go but when you need to rest what are things and that people can do to actually optimize their sleep yeah this is what it's really all about you know I like to start with the low hanging fruit first and something really really fascinating is just simply changing or embracing the time of day that you exercise can improve your sleep quality and so Appalachian State University did a really cool study and they wanted to see what time of day exercising various times a day how does it impact your sleep quality and so they had the study participants to exercise exclusively

How to get 25 percent reduction in blood pressure at night. (01:16:06)

at 7 a.m. and another phase exclusively at 1 p.m. in the afternoon another phase exclusively at 7 p.m. in the evening they compiled all the data and at the end of the study they found that morning exercises spend more time in the deepest most anabolic stages of sleep so they're producing more human growth hormone they have more efficient sleep cycles what we've been talking about they also tend to sleep longer and this is the one that kind of can get glanced past on average they had about a 25 percent greater drop in blood pressure at night so what's up with that that's correlated with a deactivation of your sympathetic fight or flight nervous system right so you're actually able to shift gears get to that parasympathetic rest and digest calming down by getting some exercise in in the morning and so how do we employ this though that's the question because some people is just like you know i can't exercise in the morning and there's also people who exercise in the morning who might have terrible sleep and it's because this is not like the magic bullet this is a thing that's stuck in your condition if you're doing this and then messing up the one i'm going to talk about next you're probably not going to have the best sleep so here's how to employ this just five minutes and i tested this each morning i do this five minutes of exercise you know might be just jumping on a rebounder you know a little mini trampoline for five minutes go for a quick power walk do some tabata which is just four minutes and a little mobility work and guess most people don't know what tabata is high intensity interval training basically it's 20 seconds of exercise followed by 10 seconds of rest repeated over and over again for four minutes and in his clinical studies this was found to outperform you know traditional cardio like the kind of moderate intensity 45 minutes of exercise in four minutes wow the change in your cardiovascular benefits body composition and also change your mitochondria as well this is why it works it does something called a cortisol reset all right we talked about cortisol but again it's a good thing if it's in the right time in the right amount clinically i would call these people tired and wired that would come in and looking at the hormone panels and the cortisol would be really low in the morning and high at night thus they have sleep problems so you naturally if you're if your cortisol is on a natural hormone rhythm it would be elevated its peak in the morning right around 6 a.m. to 8 a.m. and then gradually decline as the day goes down does that have to do with what time you wake up sort of i mean the cortisol will kind of tend to nudge you out of sleep but also will tend to notice that as the day is that your sleep goes on it becomes lighter and lighter anyways right this is when you tend to remember your dreams like at the at the end of the sleep and so getting this little boost like helping your body to propel and get your cortisol up via exercise helps to reset that rhythm and get you back on track so that's why it works so that's number one low hanging fruit just get in five minutes of exercise start in the morning no matter what just five minutes is all you need it's going to help to create this snowball effect of good things for you you know five minutes if this is the time you do go to the gym and do your full workout so be it all good but everybody who's not already doing that just get that five minutes in the second one and this one is more of the tough love and the most difficult but this is the most important one in our culture today and it's has to do with our tech all right so Harvard researchers have confirmed that blue light exposure from our favorite devices you know iPAS or iPhones and droids tablets televisions they do in fact suppress your melatonin substantially because

How to create your own personal sunrise in your home. (01:20:03)

it your body essentially thinks the sun's out is that the problem so we have photo receptors that are always trying to gauge what time it is right because our bodies are wired up to be in sync with nature but only recently like literally just the past few decades have we been able to manipulate and basically create a second daytime right so your body's just it doesn't really know how to figure it out and so the blue and white spectrum specifically are the ones that are more similar to daylight and so what it's doing is and so here's what the researchers found basically every hour you're on your device at night suppress is melatonin for about 30 minutes all right so if you're on your you know you watch a movie a three hour movie for example your melatonin is going to be suppressed even you go to bed right after you're not producing adequate melatonin for about an hour and a half and so again you can be unconscious from sheer physical exhaustion but you're not going to go through your sleep cycles efficiently and so just be mindful of that what i encourage people to do is to give yourself a screen curfew just 30 minutes all right i don't want to make this complicated just 30 minutes but here's the rub we're addicted to our devices like straight up we just need to be on i am we all are you know basically it's because of this dopamine loop right dopamine is so powerful so interesting dopamine is one of the things i truly feel has helped to create our civilization as it is because it drives us to seek right dopamine drives us to to seek and to grow and to find to discover the internet is perfect for manipulating this because every time you look for something you find something especially social media you seek find seek find you produce the dopamine it drives you to look but why do you keep going is every time you find something you get a little bit of a hit from your opioid system like it's like this slow drip right of morphine and so it starts to like feel really good and to the point where you might be doing your work and like you've got a deadline and you just you know like i'll check instagram real quick before you know it's like 30 minutes later and you fall into the internet black hole just like it just pulls you in so be aware of that i'm not saying again our connection with tech is just going to grow so i'm not bashing that it's just be aware of it and that when you try to abide by this principle which will really really help your sleep quality to give yourself a screen curfew you can't just sit there and twiddle your thumbs because you'll get what i call the internet jitters right you'll start getting like um a little bit of a withdrawal effect like let me just check one it's one one post what we have to do is this you have to replace it with something of greater or equal value it's really that simple hopefully it's what i encourage people to do this is an opportunity to connect right connect with your significant other your kids the people like physical like have a real conversation with somebody right i know it sounds crazy but it really works it's really really good and also this is a great opportunity if you you know if you're in a relationship or not whatever you're into you could you know utilize and i have a chapter on this as well intimate time because there's a big connection between sex and sleep and there's also big connection between sleep and sex and how it impacts your sex life and so when we have an orgasm for example produced of chemical i'm sorry cocktail of chemicals including oxytocin nor penephrine prolactin and oxytocin for example has been found clinically to basically combat the effects of cortisol and hopefully sex is more interesting than instagram but you know i don't know it depends on how you're doing it and so that's what i want people to do a screen curfew and or use these hacks utilize some blue light blockers and so for your desktops laptops things like that you can get an app called flux that pulls out the most troublesome sleep sucking spectrum of light from your screen it basically cools your screen off and it's a simple app you set it and forget it's totally free just go to dr google type in f.l ux and a couple clicks and it's on your device i've been using it for maybe five or six years i love it and for your telephone you know your cell phone we've got on the iphones built in now is night shift with androids the best one out there from my

Is there an App for that? (01:24:21)

research is one called twilight you know so there's options for everybody then what about the ambient light at night or if you're watching the movie again i don't want to get don't get too neurotic about it but if this is a problem for you and you're not sleeping as well as you could be or your results your body composition are changing you're not getting that blood pressure down you're not having that focus you need through the day then you might want to dress this but another little hack is to get some blue light blocking glasses the first ones i had was straight up like i just built a birdhouse but now there's some really cool stylish ones that you could rock it's a matter of fact you'll create a neural association when you put the glasses on and you'll start to get sleepy you know it's nuts and that is another thing right there is to create an evening ritual right your brain is always looking for patterns a lot of successful people especially listening to the things that you're putting out there have a success ritual in the morning but a great morning starts the night before you know a truly great morning and so a couple of quick things people can do is the thermal regulation piece turn down your thermostat all right now this one's again this is going to hit a pressure point for some people but according to research between 62 and 68 degrees fahrenheit is ideal for sleep and so for some people it's going to sound a little bit frosty but lowering the thermostat a little bit can have incredible benefit for your sleep but this doesn't mean you can't use your covers and put on some warm socks that kind of thing so cooling off this thermostat making sure that your bedroom ideally i call it a sleep sanctuary and so that when you walk into your bedroom at night if your brain has a neural association when i go into my bedroom i'm watching television i'm working those channels are going to fire because of the myelin getting laid down over the years of you doing that behavior or even months it can get laid down and so you might have the intention of going to bed but if your tv's in there your brain is going to be firing expecting to watch television and parts of your brain are going to be waking up in a way and so i encourage people to get the tech out of your room have your sleep have your bedroom be a sleep sanctuary you know or some place that's just for the the double s which is sleep and sex here's also a really interesting reason why there's an Italian study done they found that couples who have a television in their bedroom have 50 percent less sex really yeah yeah that's interesting and you know this is a little bit more middle-aged little past middle-aged the people in the study but and i know some people like it's not true i have sex all the

Why people who bring their televisions into their bedrooms have half as much sex. (01:26:44)

time you probably do it in a snowstorm like it doesn't matter where you are like your human rabbit it doesn't matter but for other people it's like a distraction right it's a distraction and it can also you know create all of those kind of chemical soup issues that we've been talking about with elevating cortisol most kind of things so ideally get your television out of the room the other tech and last thing with the sleep environment i'll share when i talked about melatonin needles to two conditions biological night and you also need a dark environment and so if you're in an environment where you're maybe in a suburban or city environment where there's like neighbors porch lights coming in there's LEDs outside cars coming up and down the street as crazy as this sounds that that small amount of light where we're now dubbing light pollution can have a significant impact on your sleep quality and here's here's why we know this Cornell University I think did the best study on this and they took a test subject and had them sleep in a otherwise dark room and they took a light a fiber optic cable and a light the size of a quarter and put it behind their knee and that was enough to disrupt their sleep cycle because your skin also has photoreceptors that is sending information to your brain your nervous system your internal organs to try to tell your body what time it is is trying to figure it out you know so we want to get rid of that artificial light exposure now does this mean moonlight and stars no humans have evolved with those things and there are lux like I actually put a lux chart in the book it's so small compared to even the weakest fluorescent bulbs and so get yourself some blackout curtains if that external light is an issue internal light you know your alarm clocks and you know light you know lamps you know some people still are sleeping with their lights on and things like that be mindful of that and also what you can do is just change the bulb color you know if you still have issues with the dark which some adults do and that's okay um you can change the bulb cover color and I actually had some NASA scientists or people that work with them to send me some different bulbs because folks in space they don't have that biological clock and so they would experience all these different health challenges they had to try to figure it out they knew that it was an issue with their sleep and so they start to give them different bulbs for different times of day in a way you know even though they're in outer space so it's really cool what you can do with these little hacks but bottom line is you want to have a dark cycle so you can produce melatonin and you know those are just a few those are just a few of the different things people can do. Everybody knows that if you're stressed out take a deep breath well don't take one deep breath take six and this is something I talk about a lot the research from a Japanese study shows that six deep breaths are what it takes to actually create state change so start practicing that you get flustered you get emotional don't take a breath just take six use that mental override to take six damn breaths and really start to unplug from that and then use use the cold you know use the cold as an ally use that to practice mental override use that to reduce inflammation use that practice I think that's something that's really important um making sure you stay hydrated I talk about the morning mineral cocktail I think a lot of us we go from caffeine to all these different other substances and foods and whatever and a lot of us are running chronic dehydration and not only dehydration from water but the minerals and electrolytes that you need so adding in some sea salt or some Himalayan salt in with your water is going to be effective I wake up every morning 16 ounces of water Himalayan sea salt about three

The 6-Breath Technique (01:29:43)

grams of that and a splash of lemon that's something that's really important finding some way to practice mindfulness so finding that way to get to mental stillness I think is really important knowing your body enough to know all right this is what happens when I have a bunch of sugar you know I feel good for the second then the insulin kicks in and then I go hyperglycemic then I feel exhausted and then I reach for more coffee like you got to have insight into those cycles and understand what's going to be best for you and knowing in knowing yourself

Mindfulness And Sleep

Know your body better through mindfulness (01:30:50)

with training knowing what movement patterns help knowing how your body feels and reacts you know getting your head and your ego out of your sex life so it can be a way to really engage with your partner in a way that creates deeper connection and allows you to be mindful be present you know be in the big now sleeping taking naps you know I think that's one thing that a lot of people miss they think that you have to get all your sleep overnight in this uninterrupted eight hours so good luck I don't know anybody who gets uninterrupted eight hours maybe one or two people but for the most of us you know we're going to get what we can at night but then feel free to take a nap or what Nick Littlehill on his book Sleep calls a controlled recovery period 30 minutes where you just kind of zone out and allow yourself to recover and then of course on the on the other side it's a lot of the other things we talked about but ultimately you know trust that you got to forgive yourself you know forgive yourself for everything that's happened in the past understand that

No Man Steps in the Same River Twice (01:32:04)

you're not the same person that you were then you're the person that's learned from all those things you know Heraclitus has a quote no man steps in the same river twice for just not the same river it's not the same river and he's not the same man you know we're we're different at any different moment and we can decide to be different we can decide to have listened to this and change something and change everything or change whatever we have that ability we have way more power than we recognize and what people will tell us that we have so stepping into that power and deciding for ourselves what we want to do with it when people are depressed or bipolar or anxiety or fear or trauma or PTSD it is stressed and they cannot break the loop I tell you we found the key to break the loop that's where I am right now with the science and now this needs to be implemented for those in need and there are many many in need.

Breaking the Loop (01:32:30)

Eunorology is inside that and it connects with your body the way nature meant it to be and in the primordial state of ourselves the cells should be protected by proteins but because of our comfort zone behavior they are inactive and thus the inflammatory impolters through the transcription factors just little assholes and we'll go into the cell and they begin to mess up the telomeres the longevity the cell division the condition thereof and we live shorter and better so less and we are becoming vulnerable for the wrong genome expressions and that causes diseases. This is really interesting if this is really shaking down to hormeces which said another way is a little bit of bad does you a lot of good. And so you actually need something that stresses the system in a way that most people would think of as bad. It actually ends up being good and this is where I'm jarred in the best way possible with what you were saying about it being this meditative experience for you because I think of going in ice is brutally painful of requiring all of my discipline and desire to battle through and I wouldn't have thought of it as being something that I have to relax into of really sort of releasing letting go relaxing almost removing myself from the certainly removing myself from the suffering of the pain but I'm curious are you when you're doing this and you've talked about dipping under the ice and going into this meditative state and you've described it with these sound effects which I always found really interesting but when you're going into that do you feel the pain and divorce yourself from the suffering or do you literally not feel any discomfort.

The Brutal Quality of Meditative Ice Exposure (01:34:04)

You feel anything but you learn to let go you follow the breath and thus the hormonal system the end of the cream system which we have shown in scientific research is really active within your command and with that comes the adrenaline the epinephrine the opiates and cannabinoids all right now I have a very strong of a really they're really strong painkillers is what yes right yes so that's interesting so you're saying that you're actually killing the pain by tapping into that system because you've kicked off all this neuro pharmacology basis yes okay that's super interesting what I want to know is when you're going into the meditative state you know you've just been injected with the endotoxins yes what are you visualizing like what are you actually thinking when you're trying to get to adrenaline or bone marrow or I tell you if you go into the ice you're really not thinking about your mortgage or your wife or this or that you're not going to picnic you feel the focus will be on your feeling and how to get this feeling into adaptation and to overcome whatever is coming and it goes directly and I tell you the the cold has been my teacher I

How Wim Achieves Painlessness in the Ice (01:35:01)

just followed the teacher the feeling learned to let go intuitively I felt I want to do this I did yoga I did kung fu did all kinds of things and and great but the cold is really merciless but righteous and I was ready to go in I felt intuitively I want to go in because it has got something I don't know what it is and yes I went in and I felt it the connection was there beyond any word and that's what I was looking for the stepping into deeper parts of the brain feeling pure energy feeling power in it capacitated power we have to deal with that I was looking for that and since then I went on and on and on and on I did all these records and many more challenges I did crazy stuff really sitting all the night in your shorts outside in freezing temperatures and feel great that is something that is power and I've been venturing and discovering more and more and finally I began to realize but it's all in the mind oh yes so learning to let go in the right way following your breath the breath is able to prime the body and then your mind the neurology of the mind if I'm able to make my skin temperature not going down well being exposed to ice cold water skin temperature that's power and that power is the same power we can learn to embrace and awaken in which we are able to tackle any stressor in the world any stressor emotionally and physically and mentally whatever you come up we are built to be able to oppose that to get through and to learn and not to be afraid because we have the power of the mind.

Can weed solve all of my sleep problems? (01:38:28)

I would argue that ambient is going to have a really big competitor it's called weed and it's out and it's recreational in a couple of states I live in you know California and it's very very interesting. Do you smoke? Sure. Interesting. Absolutely. What do you find that it does to your sleep? So it depends on when you smoke it what you smoke and how much you smoke. So it's all there's a lot of different things out there but I've written extensively about if you're going to use marijuana to help you sleep what should you look for. I've also broken down the cannabinoids so a lot of people out there talking about CBD CBD CBD right let me be clear you'd have to have almost 200 milligrams of CBD to have any effect on sleep much lower dosage to help with pain you want CBN CBN which turns out to be oxidized THC helps with sleep much more at least that's what the data would suggest. So how does one oxidize THC? You let weed lie around for a little while and it's basically CBN is old weed. Now to be fair people are learning how to process it and make that process move quicker but what we're starting to see is now we're starting to see cannabis like if you go into a cannabis dispensary and you say what have you got for sleep they have a section right like when people my age 50 51 years old are walking into a dispensary we're not going there to get high we're going there because we got pain we have sleep issues and we want to use the medicine right that's where the gold is and so when you start to really look at it like let's treat it like a medicine let's look at it in a way that can be helpful I mean we have an entire endocannabinoid system in our body that isn't being used except for with cannabinoids so and also to be fair cannabinoids are in many other things besides marijuana but they're really in marijuana so why shouldn't we start to walk down that path create that technology and help more people. All right so you've said that if you're going to drink alcohol stop three hours before bed what's the protocol with weed? So I think it's going to be different and to be honest with you I don't think I know yet it's definitely something that I'm studying and I'm learning more and more about but I would argue that the tinctures like the liquid that comes in the droppers that you can do sublingually I would say that would be a place to start hurting her to that oh just drop it under your tongue yeah you just take it drop it underneath your tongue let it sit there 60 seconds swallow it close your eyes one thing that is super weird is things that during the day are not in any way shape or form intimidating or daunting when I'm supposed to be sleeping so if I wake up in the middle of the night I'll start stressing about something and I'll I'm literally like once I get out of bed this is not going to stress me out so why is it stressing me out at night is there a part of my brain that shuts off is there a part of my brain that becomes active like why are things at night do they seem so big and dramatic whereas in the day it's

Mental Relaxation For Sleep

How to shut your brain off (01:40:36)

like man it's not a big deal yeah I we actually don't really fully understand and truth but part of this is to do with context that it's dark you don't have full awareness you don't have full functioning of the brain because when we wake up that sleep inertia by the way in part is because your prefrontal cortex which is the part of the brain that makes us most human it's like the CEO of the brain it's very good at understanding high level concepts putting things into contextually appropriate boxes making top-down control decisions it regulates our emotions that part of the brain is the last thing to come back online as we wake up and that's why we're not very you know brilliant if we have sleep inertia but when we're waking up out of sleep in the middle of the night we also have some of that so we don't have the rational logical part of our brain fully engaged plus the context is one that's dark and so we don't have sort of the daylight sort of giving us this sort of normative safe feeling and so what happens is that the brain starts to default to rumination and catastrophization you know it's almost like this roller decks of anxiety that then starts to unfold and that one memory that you know you bring back into mind at that moment of waking up is the finger that flicks the domino on that cascade of you know rumination so again just realize I've done this before I've experienced this before I know that tomorrow by you know one or two p.m. in the afternoon I think about this and I think that was ridiculous to be worrying about it's okay try to remind yourself of that look at what sleep you need and look about how you can make that more efficient it is the single most and in my opinion most important thing that you could do easily which will have a really positive impact as we discussed in like literally every organ in your body it reduces your risk just of so many comorbidities for someone who wants to be and a lot of your listeners are going to try and look at high performance output if you are not managing your sleep it is crazy to think that you can run the optimum efficiency all right so I'll slightly change it for you because I

Improvement Techniques For Sleep

One thing they could do to improve sleep (01:43:20)

imagine your answer is going to be something to do with sleep if it is what is the one thing people should do that would have the biggest impact on their sleep know your chronotype without question it's super easy go to it's my website you'll learn in 30 questions what your chronotype is and then you can figure out I mean in my book I tell people the best time to have sex eat a cheeseburger ask your boss for a raise and sleep so it's useful in all facets of life your morning routine is every bit as important as your evening routine so be sure to check out this next episode where I explain what you should do every morning to get a great start to your day let us dive into the very first question this one comes from Louie Christine Inbing this is from the Connected

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