WEBVTT - 8 Strategies for Deeper Sleep & Boosting Your Energy All Day 0:00:00.080 --> 0:00:03.280 It's almost like everything's modeled. Right. We're working from our 0:00:03.320 --> 0:00:06.480 beds with our laptops, we're sleeping on the couch where 0:00:06.519 --> 0:00:10.239 you're meant to be watching TV. You're eating in your 0:00:10.280 --> 0:00:13.640 bed too, So the energy of our spaces get so 0:00:13.880 --> 0:00:16.320 modled and mixed up that then when we get into 0:00:16.320 --> 0:00:18.959 our beds to sleep, our mind and body don't know 0:00:18.960 --> 0:00:21.200 how to react because they're used to eating there, They're 0:00:21.239 --> 0:00:23.560 used to watching TV there, they're used to working there. 0:00:23.600 --> 0:00:34.839 There's so many different energies and mindsets that you're experiencing. Hey, everyone, 0:00:34.920 --> 0:00:38.120 welcome back to on Purpose. Thank you so much for 0:00:38.240 --> 0:00:42.000 being here to listen, learn and grow. I want to 0:00:42.000 --> 0:00:44.400 take a moment because I've been thinking about this a lot. 0:00:45.040 --> 0:00:47.120 I have no idea how to thank you, and I 0:00:47.200 --> 0:00:50.880 want you to know just how deeply grateful I am 0:00:51.000 --> 0:00:53.720 and appreciative I am of each and every one of you. 0:00:53.800 --> 0:00:56.880 I can't believe that I got to meet nearly one 0:00:56.920 --> 0:00:59.280 hundred thousand of you this year while I was traveling 0:00:59.840 --> 0:01:03.640 on my tour. It's insane to see how much your 0:01:03.760 --> 0:01:07.520 love and support for me continues over the years. And 0:01:07.560 --> 0:01:10.240 I want you to know that I deeply, deeply, deeply 0:01:10.280 --> 0:01:13.320 hope that the work I'm putting out is having an 0:01:13.319 --> 0:01:16.160 impact on your life and having an impact on your 0:01:16.200 --> 0:01:18.760 relationships to the people you love, to the people you 0:01:18.840 --> 0:01:23.200 work with, your careers. Your purpose and on purpose is 0:01:23.240 --> 0:01:25.640 always going to be here to serve you and be 0:01:25.760 --> 0:01:28.720 here to help you. And today's episode is all about 0:01:28.720 --> 0:01:34.759 eight strategies for deeper sleep and boosting your energy all day. 0:01:35.480 --> 0:01:38.640 How many of you, be honest, know that you want 0:01:38.720 --> 0:01:45.200 to get better, deeper quality sleep. I have spent months 0:01:45.400 --> 0:01:49.280 of my life in certain parts, getting really poor sleep, 0:01:49.800 --> 0:01:53.880 and I've found that it completely drains me of energy 0:01:53.960 --> 0:01:56.720 throughout the day. You could be eating right, you could 0:01:56.800 --> 0:01:59.560 be working out, you could be doing everything, but when 0:01:59.560 --> 0:02:02.680 you're not getting good sleep, it can feel like you're 0:02:02.920 --> 0:02:07.640 pulling your body, pushing your body all day long. And 0:02:07.720 --> 0:02:10.000 I know some of you can resonate and relate to that. 0:02:10.800 --> 0:02:14.640 And how can we boost our energy through that healthy sleep? 0:02:15.000 --> 0:02:18.960 How does that healthy sleep transfer into having more energy 0:02:19.000 --> 0:02:21.560 for the things we love, the people we love, and 0:02:21.600 --> 0:02:24.720 what we want to do throughout our days. So I'm 0:02:24.720 --> 0:02:27.720 going to share with you these eight strategies. I've done 0:02:27.720 --> 0:02:30.320 a lot of research online, so I'll be sharing with 0:02:30.400 --> 0:02:34.040 you articles that I'm referencing. A lot of this will 0:02:34.040 --> 0:02:37.680 be reading from really great sources that I've learned from 0:02:37.760 --> 0:02:40.520 for this topic, because I wanted to give you the 0:02:40.560 --> 0:02:43.160 headline or the billboard of the point that I want 0:02:43.200 --> 0:02:45.200 you to practice, but I wanted to give you the 0:02:45.280 --> 0:02:47.760 science behind it as well, So I'll be quoting a 0:02:47.800 --> 0:02:50.160 lot of sources and a lot of articles which I 0:02:50.160 --> 0:02:52.359 hope you can check out as well if you want 0:02:52.360 --> 0:02:54.640 to really do a deep dive. And I've always found 0:02:54.639 --> 0:02:57.040 that the science is important because it's important for you 0:02:57.120 --> 0:03:00.320 to understand why you do what you do. When you 0:03:00.400 --> 0:03:04.079 recognize what the benefits are by doing something so specifically, 0:03:04.560 --> 0:03:09.079 it motivates you further. It inspires you further to actually 0:03:09.280 --> 0:03:14.160 activate and practice and apply to that degree. The first 0:03:14.240 --> 0:03:16.720 one I want to share is one of the themes 0:03:16.760 --> 0:03:19.280 that I learned during my time in the monastery, and 0:03:19.320 --> 0:03:27.400 it's location has energy. Time has memory. Location has energy. 0:03:27.440 --> 0:03:31.040 Time has memory. When you do something in the same 0:03:31.120 --> 0:03:35.320 place every day, it becomes easier. When you do something 0:03:35.360 --> 0:03:39.160 at the same time every day, it becomes easier because 0:03:39.200 --> 0:03:42.880 time has memory. Your body is used to that experience 0:03:43.040 --> 0:03:46.880 and so it gets conditioned to know what to expect 0:03:47.120 --> 0:03:49.160 and to be ready for it. When you do something 0:03:49.240 --> 0:03:52.360 in the same space every day, that space starts to 0:03:52.480 --> 0:03:57.600 embody that energy. Now, the challenge today is we work 0:03:57.760 --> 0:04:01.240 where we're meant to sleep, we eat where we're meant 0:04:01.320 --> 0:04:04.760 to work, and we sleep where we're meant to eat. Right, 0:04:04.840 --> 0:04:08.040 it's almost like everything's muddled. Right. We're working from our 0:04:08.080 --> 0:04:11.240 beds with our laptops, we're sleeping on the couch where 0:04:11.280 --> 0:04:15.000 you're meant to be watching TV. You're eating in your 0:04:15.040 --> 0:04:18.400 bed too, So the energy of our spaces get so 0:04:18.640 --> 0:04:21.880 muddled and mixed up that then when we get into 0:04:21.920 --> 0:04:25.240 our beds to sleep, our mind and body don't know 0:04:25.279 --> 0:04:27.480 how to react because they're used to eating there, they're 0:04:27.560 --> 0:04:29.880 used to watching TV there, they're used to working there. 0:04:29.880 --> 0:04:34.040 There's so many different energies and mindsets that you're experiencing. 0:04:34.760 --> 0:04:36.800 Let's talk a little bit about this. How can we 0:04:36.880 --> 0:04:42.800 make our bedroom a sacred place, a sanctuary for healthy sleep. 0:04:43.320 --> 0:04:46.040 How do we control the use of technology in there? 0:04:46.480 --> 0:04:49.279 How do we make sure that we're not using it 0:04:49.320 --> 0:04:51.400 for our other things? First of all, and I really 0:04:51.400 --> 0:04:52.839 mean this, and I know this might be hard, but 0:04:52.880 --> 0:04:55.560 I mean it, Try and take your TV out of 0:04:55.640 --> 0:04:57.880 your bedroom. And you may say, Jay, I love watching 0:04:57.920 --> 0:05:00.280 TV before I go to bed. If you really to 0:05:00.279 --> 0:05:03.160 do that, use your laptop, but take your TV out 0:05:03.200 --> 0:05:05.960 of your bedrooms so that you are not using your 0:05:05.960 --> 0:05:08.839 bedroom as a space of just being wired into something. 0:05:08.880 --> 0:05:10.560 And I know it's a lot to ask. I know 0:05:10.600 --> 0:05:13.479 you're like, Jay, come on, start with something easier. But 0:05:14.080 --> 0:05:16.320 if you want to get deep asleep, you want to 0:05:16.360 --> 0:05:19.080 be in a place where it's not easy to consume 0:05:19.160 --> 0:05:21.880 content that a could be giving you anxiety. A lot 0:05:21.920 --> 0:05:23.919 of people say to me, Jeffel anxiety, And one of 0:05:23.920 --> 0:05:25.560 the first questions I asked him is what did you 0:05:25.600 --> 0:05:29.000 watch last night? Chances are you watch something that was 0:05:29.080 --> 0:05:31.719 keeping you on edge. It's giving you what I call 0:05:31.760 --> 0:05:35.679 Cliffhanger chemicals, that anxiety of what's going to happen next? 0:05:35.680 --> 0:05:37.640 What about that character? Are they gonna where are they 0:05:37.720 --> 0:05:40.640 gonna make it, what's gonna happen? Like that energy before 0:05:40.640 --> 0:05:43.360 you go to sleep doesn't really help you. Another thing 0:05:43.440 --> 0:05:46.240 that's really really important about location is if you're eating 0:05:46.279 --> 0:05:49.640 in bed too. When you're eating too close to bedtime, 0:05:50.360 --> 0:05:53.159 you're then having to digest that instead of using that 0:05:53.400 --> 0:05:57.000 energy to be restorative. So the same energy that would 0:05:57.000 --> 0:06:02.360 be refueling, renewing, restoring is now being used to digest food. 0:06:02.880 --> 0:06:05.760 And that's why using your bed as just a place 0:06:05.800 --> 0:06:09.720 to sleep and rest and relax and maintaining it that 0:06:09.760 --> 0:06:14.080 way creates a sort of sanctuary, that's the word for 0:06:14.600 --> 0:06:16.920 your body and mind. So I want you to give 0:06:16.920 --> 0:06:21.240 that a go now number two, as part of your 0:06:21.240 --> 0:06:23.400 morning routine. I'm not diving in a morning routine, but 0:06:23.400 --> 0:06:26.159 I want to give you something because your sleep is 0:06:26.279 --> 0:06:30.080 impacted by how you live when you're awake. I think 0:06:30.120 --> 0:06:32.000 we think of sleep as like I need to improve 0:06:32.000 --> 0:06:33.640 my sleep, I need to be better when I sleep. 0:06:33.640 --> 0:06:36.080 And wait a minute, you can't even control that, but 0:06:36.200 --> 0:06:39.480 maybe you can control how you start your day. Now. 0:06:39.760 --> 0:06:43.000 One of the things that's really important, and I'm taking 0:06:43.040 --> 0:06:46.919 this from some research that talks about the need to 0:06:47.040 --> 0:06:51.000 drink warm water first thing in the morning. Of course, 0:06:51.040 --> 0:06:54.960 it helps you hydrate and when we lose fluids during 0:06:55.000 --> 0:06:58.280 our nighttime and while we're asleep, drinking a cup of 0:06:58.320 --> 0:07:03.080 warm water when you wake up starts replenishing those fluids. 0:07:03.720 --> 0:07:05.680 This is the big one that I came across from 0:07:05.760 --> 0:07:09.400 Iravada about how drinking warm water can help you start 0:07:09.440 --> 0:07:12.920 breaking down certain foods, and it kicks off your digestive 0:07:12.960 --> 0:07:15.760 process in the morning. So if you've woken up bloated, 0:07:15.880 --> 0:07:18.960 if you've woken up feeling like you haven't digested your 0:07:19.280 --> 0:07:21.920 night meal well, or if you're just feeling some discomfort, 0:07:22.560 --> 0:07:27.800 a slowly drunk glass of warm water right slowly can 0:07:27.880 --> 0:07:31.160 clear out the waste, clear out the toxins, and that's 0:07:31.200 --> 0:07:35.840 one of the biggest ones. Drinking warm water naturally raises 0:07:35.880 --> 0:07:39.840 your internal body temperature, which then helps you sweat, and 0:07:39.880 --> 0:07:42.800 which is one of your body's ways to reduce those toxins. 0:07:43.280 --> 0:07:47.680 So warm, not hot, just warm water. Allowing that to 0:07:47.680 --> 0:07:49.720 be part of your morning routine will help you feel 0:07:49.720 --> 0:07:51.480 flushed out, which means when you get into bed, you're 0:07:51.480 --> 0:07:54.640 again not carrying that throughout the day. You're letting that go. 0:07:55.520 --> 0:07:56.880 The third thing I want to talk to you about, 0:07:56.920 --> 0:08:01.000 which is often an overlooked part of a sleep routine, 0:08:01.640 --> 0:08:06.600 is temperature. And this is research from the Sleep Foundation Online. 0:08:06.600 --> 0:08:09.680 They have an amazing website with great resources. Highly recommend 0:08:09.680 --> 0:08:13.120 you check them out. And so your core body temperature. 0:08:13.560 --> 0:08:18.640 The National Library of Medicine Biotech Information says that it 0:08:18.760 --> 0:08:21.960 generally hovers around ninety eight point six degrees fahrenheit, right, 0:08:21.960 --> 0:08:25.680 which is thirty seven degrees celsius, but fluctuates by about 0:08:25.720 --> 0:08:29.360 two degrees fahrenheit. Now, the drop in temperature starts about 0:08:29.360 --> 0:08:32.600 two hours before you go to sleep, coinciding with the 0:08:32.640 --> 0:08:37.120 release of the sleep hormone melatonin. During sleep, body temperature 0:08:37.160 --> 0:08:40.320 continues to fall, reaching a low point in the early morning, 0:08:40.679 --> 0:08:44.640 and then gradually warming up as the morning progresses. Lowering 0:08:44.679 --> 0:08:48.160 the thermostat at night can work in tandem with these 0:08:48.280 --> 0:08:53.400 natural temperature fluctuations, signaling to the body that bedtime is approaching. Right, 0:08:53.480 --> 0:08:56.080 So two hours before you go to bed, if you 0:08:56.280 --> 0:09:00.840 lower the thermostat to in between whatever, you feel comfortable. 0:09:00.840 --> 0:09:04.240 But I'd say between sixty to seventy fahrenheit, right, Like, 0:09:04.240 --> 0:09:06.000 that's what you want to aim between. Some people say 0:09:06.000 --> 0:09:08.480 sixty three is optimal, some people say sixty five. I 0:09:08.480 --> 0:09:10.720 think sixty is quite cold for me. I personally like 0:09:11.000 --> 0:09:14.560 sixty seven. And so you're finding that sweet spot for 0:09:14.640 --> 0:09:17.640 you by testing it out. Don't start are going too cold, right. 0:09:17.679 --> 0:09:19.319 I don't want you to go to sixty immediately you 0:09:19.320 --> 0:09:23.640 will freeze. But you're trying to match your body's journey 0:09:24.120 --> 0:09:26.360 with what's around you, and especially if you started two 0:09:26.440 --> 0:09:29.199 hours before, it starts preparing your body. A lot of 0:09:29.320 --> 0:09:30.839 us feel we have to be cozy, we have to 0:09:30.920 --> 0:09:33.640 be warm, and hey, you can still have an amazing duvet, 0:09:33.760 --> 0:09:35.960 you can still tuck yourself in, whatever you want to do. 0:09:36.280 --> 0:09:39.160 You can wear pajamas, knock yourself out. But the goal 0:09:39.320 --> 0:09:42.640 is you want to make sure that the room is 0:09:42.679 --> 0:09:45.439 in that space. Right. You don't have to feel cold, 0:09:45.600 --> 0:09:47.840 you can tuck yourself in, but you want the room 0:09:47.880 --> 0:09:50.880 to have that environment to prepare you for sleep. Now, 0:09:50.880 --> 0:09:53.800 what I loved about what Sleep Foundation went on to 0:09:53.840 --> 0:09:56.200 talk about is what happens when your bedroom's too hot. 0:09:56.240 --> 0:09:57.600 So this is for all of you are listening to me, 0:09:57.640 --> 0:10:01.920 going jay, I am never making my room sixty five 0:10:02.000 --> 0:10:03.719 degrees right. I know some of you listen to me 0:10:03.800 --> 0:10:06.400 right now, going Jay, You're crazy. This is never going 0:10:06.440 --> 0:10:10.720 to happen. So Sleep Foundation says warmer temperatures can cause 0:10:10.760 --> 0:10:13.800 discomfort and restlessness, and anyone who has slept in a 0:10:13.800 --> 0:10:16.960 stuffy bedroom knows what that feels like. Right now. A 0:10:16.960 --> 0:10:20.040 bedroom that is too warm can interfere with the body's 0:10:20.080 --> 0:10:24.920 thermoregulation abilities and cause fatigue. I realized this when I 0:10:24.920 --> 0:10:28.120 lived in New York. Often, obviously, it would get really cold, 0:10:28.440 --> 0:10:30.760 and I would put the heat up so much that 0:10:30.800 --> 0:10:33.959 I would wake up feeling dehydrated, and I would wake 0:10:34.040 --> 0:10:38.120 up feeling more tired. And often a person who's tired 0:10:38.240 --> 0:10:41.520 will feel physically and mentally tired but unable to fall asleep. 0:10:41.559 --> 0:10:43.920 And I'm sure you can relate to that. Now. Sleep 0:10:43.920 --> 0:10:46.839 Foundation goes on to say body temperatures also affect sleep 0:10:46.880 --> 0:10:50.800 quality and the time spent in different sleep stages. A 0:10:50.960 --> 0:10:54.599 higher core body temperature has been associated with a decrease 0:10:54.679 --> 0:10:58.360 in restorative slow wave sleep. So I really want you 0:10:58.400 --> 0:11:00.560 to be mindful of the temperature in your room. I 0:11:00.600 --> 0:11:02.640 really want you to be thoughtful about the temperature in 0:11:02.640 --> 0:11:06.360 your room because it can have so many big impacts 0:11:06.480 --> 0:11:10.840 through something that seems so small and excessively hot. Ambient 0:11:10.880 --> 0:11:15.120 temperatures also appear to lessen the time spent in rem sleep, 0:11:15.520 --> 0:11:18.160 which is that deep sleep that we're trying to get into, 0:11:18.559 --> 0:11:20.959 and of course your body can't access it if the 0:11:21.040 --> 0:11:24.880 room is too hot. This segment about sleep rituals is 0:11:24.880 --> 0:11:27.520 brought to you by dream Cloud Sleep, the world's most 0:11:27.559 --> 0:11:30.600 affordable luxury mattress did you know that the quality of 0:11:30.600 --> 0:11:34.120 your sleep directly impacts your overall health and happiness. That's 0:11:34.120 --> 0:11:36.800 where a sleep ritual comes into play. By establishing a 0:11:36.840 --> 0:11:40.400 soothing pre sleep routine, you signal your body that it's 0:11:40.440 --> 0:11:44.360 time to wind down, promoting a smoother transition to dreamland 0:11:44.679 --> 0:11:48.000 and ensuring you wake up each morning feeling fully restored 0:11:48.240 --> 0:11:50.560 and eager to embrace the day ahead. But are you 0:11:50.600 --> 0:11:53.120 finding it hard to switch off after a hectic day? 0:11:53.400 --> 0:11:56.440 If you do, try some of these tips before lying down, 0:11:56.520 --> 0:11:59.640 take a moment to unwind with calming practices that will 0:11:59.640 --> 0:12:03.600 help you sleep better. Try deep breathing exercises, meditation, or 0:12:03.640 --> 0:12:06.720 gentle stretching to relax your mind and body. A hot 0:12:06.760 --> 0:12:08.760 bath or a cup of verbal tea can also do 0:12:08.880 --> 0:12:12.680 wonders in preparing you for a tranquil night's sleep. Another 0:12:12.720 --> 0:12:15.520 factor that can affect your sleep quality is the mattress 0:12:15.559 --> 0:12:18.080 that you're using. Having a good mattress can give you 0:12:18.120 --> 0:12:21.040 the proper comfort and support, which means you can sleep 0:12:21.080 --> 0:12:24.480 deeply and wake up feeling refreshed, which is essential for 0:12:24.559 --> 0:12:28.200 your overall health, reducing pain and feeling your best. With 0:12:28.360 --> 0:12:31.240 dream Cloud, it's about investing in yourself and it goes 0:12:31.280 --> 0:12:33.719 to show that you don't have to spend a fortune 0:12:33.920 --> 0:12:37.640 to sleep comfortably. Dream Cloud offers affordable luxury, proving that 0:12:37.720 --> 0:12:40.960 you can enjoy a truly RESTful night's sleep without breaking 0:12:40.960 --> 0:12:44.040 the bank. Their mattresses are a dreamy blend of individually 0:12:44.080 --> 0:12:47.760 wrapped coils and gel memory foam. It's a premium hybrid 0:12:47.760 --> 0:12:51.280 mattress that's both supportive and soft. It's super high quality 0:12:51.280 --> 0:12:54.280 and guaranteed to last longer. So go ahead, slip into 0:12:54.320 --> 0:12:57.760 something more comfortable and feel the dream Cloud difference. Go 0:12:57.800 --> 0:13:01.560 to dreamcloudsleep dot com and you CODEJ for forty percent 0:13:01.640 --> 0:13:05.240 off plus an additional fifty dollars off any mattress purchase 0:13:05.679 --> 0:13:10.480 dream Cloud, the world's most affordable luxury mattress. Number four 0:13:10.760 --> 0:13:13.920 is cave like darkness. I know a lot of us 0:13:13.920 --> 0:13:17.920 sleep with flickering lights. We sleep with like I said TVs. 0:13:17.960 --> 0:13:20.120 We sleep with some sort of light from our phones. 0:13:20.200 --> 0:13:23.000 Maybe you have an alarm system, maybe you don't have 0:13:23.080 --> 0:13:26.920 blinds or blackout blinds. This is so important. There's an 0:13:26.920 --> 0:13:30.280 amazing sight called my ey Sense. I highly recommend it 0:13:30.400 --> 0:13:33.800 my Eyesense, and it says that, according to sleep experts, 0:13:33.920 --> 0:13:38.280 darkness helps to stimulate the production of melatonin, a hormone 0:13:38.280 --> 0:13:41.040 that helps you fall asleep quickly. It also helps to 0:13:41.120 --> 0:13:45.480 keep you asleep until you complete all sleeping cycles. I 0:13:45.520 --> 0:13:47.840 remember when I used to sleep with out blinds. Although 0:13:47.880 --> 0:13:50.679 I loved waking up to the bright sun pouring in, 0:13:50.760 --> 0:13:53.600 obviously I didn't get the deep sleep and the length 0:13:53.600 --> 0:13:57.400 of sleep that I actually wanted. What I also found 0:13:58.080 --> 0:14:01.520 was that when I had the light sources that were 0:14:01.520 --> 0:14:03.960 flickering or coming on or whatever it may have been, 0:14:05.040 --> 0:14:08.360 what that did is that it disturbed my sleep. And 0:14:08.480 --> 0:14:11.800 on top of that, to go a step further when 0:14:11.840 --> 0:14:14.800 you're in your home. This is something that annoyed me 0:14:15.000 --> 0:14:17.480 for a long time with Radi. Radi really doesn't like 0:14:17.520 --> 0:14:19.880 sitting in bright places, I as in, with the lights on. 0:14:19.960 --> 0:14:22.280 She loves natural light. But then when it gets darker 0:14:22.320 --> 0:14:24.680 at night, she'd always want all these dim lights. And 0:14:24.720 --> 0:14:26.200 I really didn't like dim light. So I went and 0:14:26.280 --> 0:14:28.240 got us some really nice lamps that I put on, 0:14:28.320 --> 0:14:31.640 and of course candors. And I've realized that she's so 0:14:31.880 --> 0:14:34.440 right that you can actually start preparing your body and 0:14:34.480 --> 0:14:37.520 your mind for sleep the darker it gets. Now, what 0:14:37.560 --> 0:14:39.080 we often do is we turn off all the lights 0:14:39.080 --> 0:14:42.160 and we turn on the TV right and that blue light. 0:14:42.200 --> 0:14:45.040 Of course we've heard about that before. That's not helping 0:14:45.120 --> 0:14:47.560 us prepare for sleep. But if you're having a conversation, 0:14:47.920 --> 0:14:50.120 if you're hanging out and you just have dim lights 0:14:50.160 --> 0:14:53.360 on or a couple of lamps, it actually starts preparing 0:14:53.360 --> 0:14:56.080 your body and mind for sleep. The study from My 0:14:56.320 --> 0:15:00.560 Sense goes on to say. Additionally, darkness also promotes really laxation, 0:15:01.240 --> 0:15:04.400 which helps you fall asleep quickly. The brain is very 0:15:04.480 --> 0:15:08.120 sensitive and can detect even the slightest amount of light 0:15:08.520 --> 0:15:11.960 and stop the production of melatonin, which plays a huge 0:15:12.040 --> 0:15:15.520 role in helping you get quality sleep. Therefore, next time 0:15:15.520 --> 0:15:17.840 you go to bed, ensure that you switch off all 0:15:17.840 --> 0:15:20.680 the lights to make it easier to fall asleep. It 0:15:20.760 --> 0:15:23.120 goes on to say that sleeping in darkness can help 0:15:23.160 --> 0:15:26.920 to enhance your overall health and well being. Several studies 0:15:26.920 --> 0:15:30.080 have shown that sleeping in light can increase your body 0:15:30.120 --> 0:15:34.240 weight up to fifty percent, and according to experts, light 0:15:34.320 --> 0:15:38.840 could alter your metabolic process by slowing it down. This 0:15:38.960 --> 0:15:41.320 means that your body will not be able to convert 0:15:41.480 --> 0:15:45.360 fat into energy. This could lead to weight gain. On 0:15:45.400 --> 0:15:48.960 the other hand, sleeping in a dark room promotes fast metabolism, 0:15:49.280 --> 0:15:52.520 meaning your body will burn more calories, thus allowing you 0:15:52.560 --> 0:15:55.400 to maintain a healthy weight. Again, this is all about 0:15:55.560 --> 0:15:58.800 living a healthy life, and I think it's so important 0:15:58.800 --> 0:16:01.880 to understand how so many of these things are not 0:16:01.920 --> 0:16:05.440 only making you feel like you're sleeping better, they're converting 0:16:05.520 --> 0:16:09.120 that fat into energy and therefore having more energy throughout 0:16:09.120 --> 0:16:13.880 the day. Now point number five is all about circadian rhythms, 0:16:14.160 --> 0:16:15.880 and I think we've been hearing a lot about this. 0:16:16.680 --> 0:16:20.120 Circadian rhythms, for anyone who doesn't know, are physical, mental, 0:16:20.200 --> 0:16:24.000 and behavioral changes that follow a twenty four hour cycle. 0:16:24.440 --> 0:16:28.880 These natural processes respond primarily to light and dark and 0:16:28.960 --> 0:16:35.440 affect most living things, including animals, plants, microbes, and circadian rhythms, 0:16:35.560 --> 0:16:38.640 the study says, can influence important functions in our bodies, 0:16:38.680 --> 0:16:43.560 such as hormone release, eating habits, digestion, and body temperature. 0:16:43.960 --> 0:16:46.280 So the way this works, and the fastest way it works, 0:16:46.320 --> 0:16:49.960 is to recognize that your circadian clock is most sensitive 0:16:50.000 --> 0:16:53.400 to light at the following times, about one hour after 0:16:53.440 --> 0:16:55.040 waking up in the morning. This is one of the 0:16:55.040 --> 0:16:56.760 reasons why I like to get out on a hike 0:16:57.560 --> 0:17:00.960 in that time zone because I'm getting outdoors and getting sunlight, 0:17:01.360 --> 0:17:03.600 and even though sometimes I have to wear sunglasses in 0:17:03.640 --> 0:17:06.520 the morning, I'll make sure to spend a couple of 0:17:06.560 --> 0:17:10.159 minutes exposing myself to the sunlight. Obviously not directly, but 0:17:10.320 --> 0:17:12.880 the light that's coming. The second thing is about two 0:17:12.920 --> 0:17:16.400 hours before your bedtime, and the third is throughout the night. 0:17:16.800 --> 0:17:19.000 So when you get bright light in the morning, this 0:17:19.160 --> 0:17:22.280 is from very well health. It can help you feel 0:17:22.320 --> 0:17:25.520 more alert during the day and has a later effect 0:17:25.800 --> 0:17:28.840 that helps you to feel sleepy in the evening and 0:17:29.000 --> 0:17:32.840 fall asleep faster. However, if you're exposed to bright light 0:17:32.880 --> 0:17:35.399 within two hours of your bedtime, it can make you 0:17:35.520 --> 0:17:39.200 less sleepy and fall asleep later. Right, So you want 0:17:39.200 --> 0:17:43.160 to focus on getting that exposure to sunlight one hour 0:17:43.359 --> 0:17:46.119 from when you wake up, but not two hours before 0:17:46.200 --> 0:17:48.000 you go to bed. Now, these are some of the 0:17:48.000 --> 0:17:51.080 ways that sunlight affects your body. First thing in the morning, 0:17:51.160 --> 0:17:54.760 your body makes a stress hormone called cortisol. Having too 0:17:54.840 --> 0:17:57.360 much of this hormone at night can keep you awake. 0:17:58.000 --> 0:18:01.560 Sunlight helps your body make a brain chemical called serotonin 0:18:02.000 --> 0:18:04.840 that plays an important role in your well being. So 0:18:05.000 --> 0:18:08.119 please do not underestimate the power of sunlight. And you 0:18:08.119 --> 0:18:10.359 may be saying, Jay, I don't live in a sunny place, 0:18:10.359 --> 0:18:14.720 but just being out there in the light is so important, right, 0:18:14.800 --> 0:18:18.280 so needed, and please, please please don't underestimate it. And 0:18:18.320 --> 0:18:22.120 hopefully you'll be able to find some sunlight on any 0:18:22.160 --> 0:18:26.280 given day and just being outdoors will make a big difference. Now, 0:18:26.440 --> 0:18:29.840 I also want to talk about comfort being such an 0:18:29.880 --> 0:18:33.879 important part of getting better sleep, and one of the 0:18:33.880 --> 0:18:38.119 biggest ways is genuinely getting a good mattress and a 0:18:38.160 --> 0:18:40.560 few questions to think about, how long have you had it, 0:18:40.880 --> 0:18:43.240 When was the last time you changed it? Now five 0:18:43.280 --> 0:18:45.879 to seven years is the average life of a mattress. 0:18:45.960 --> 0:18:48.720 And having a good mattress for your needs and preferences 0:18:48.800 --> 0:18:50.800 will not only help with everything else I've said before, 0:18:50.840 --> 0:18:54.280 whether it's the temperature, whether it's the comfort, whether it 0:18:54.359 --> 0:18:57.600 makes you feel like you're relaxing, and investing in a 0:18:57.600 --> 0:19:01.120 supportive mattress and pillow helps ensure that your spine gets 0:19:01.160 --> 0:19:03.960 proper support to avoid aches and pains. And you want 0:19:03.960 --> 0:19:05.840 to make sure that your sheets and blankets play a 0:19:05.880 --> 0:19:08.600 major role, and therefore you want to make sure that 0:19:08.640 --> 0:19:11.440 it's a material that you like I remember Raddi is 0:19:11.480 --> 0:19:13.560 always testing out different materials, and there were some materials 0:19:13.560 --> 0:19:15.679 that I didn't enjoy getting into bed at night, and 0:19:15.760 --> 0:19:19.000 even changing the material made such a difference to my mindset. 0:19:19.520 --> 0:19:21.760 And so I would highly recommend that. I know that 0:19:21.960 --> 0:19:24.280 I've been using a dream Cloud mattress for a long 0:19:24.400 --> 0:19:28.199 time and I found it to be really premium materials, 0:19:28.240 --> 0:19:31.480 really good quality, and I'm really glad that we invested 0:19:31.520 --> 0:19:35.399 in that. Now point number seven, this is one of 0:19:35.400 --> 0:19:37.120 my favorite ones and I used this a lot when 0:19:37.119 --> 0:19:38.840 I had my hernia surgery. So when I had my 0:19:38.840 --> 0:19:41.639 hernia surgery, I really struggled to sleep because I couldn't 0:19:41.640 --> 0:19:43.840 sleep on either on my sides, and I slept on 0:19:43.880 --> 0:19:45.439 my back and I felt a lot of pain on 0:19:45.480 --> 0:19:48.080 my back because my back was taking so much of 0:19:48.119 --> 0:19:53.359 the responsibility of carrying me. And I really used yoga 0:19:53.480 --> 0:19:57.080 needra more than ever. And yoga needra works with the 0:19:57.200 --> 0:20:01.280 autonomic nervous system and the autonomic the nervous system regulates 0:20:01.359 --> 0:20:05.400 processes of the body that take place without a conscious effort, 0:20:05.640 --> 0:20:10.800 for example, heartbeat, breathing, digestion, and blood flow. And this 0:20:10.920 --> 0:20:15.639 system also includes the sympathetic and parasympathetic nervous system. Now, 0:20:16.119 --> 0:20:17.439 if you just want to know more about it, I 0:20:17.480 --> 0:20:20.920 honestly recommend just typing in yoga nedra on Calm. There's 0:20:20.960 --> 0:20:24.160 a beautiful yoga edra there, or typing in yoga edra 0:20:24.640 --> 0:20:27.320 on YouTube, and as soon as you find it, just 0:20:27.400 --> 0:20:29.720 try it out. That's the best way to explain it. 0:20:29.720 --> 0:20:32.399 It can get really heady to figure it out, and 0:20:32.440 --> 0:20:34.840 you may want to precede this with a deep breathing 0:20:34.880 --> 0:20:38.560 exercise to help you fall asleep. Breathing from your belly 0:20:38.640 --> 0:20:42.600 rather than your chest can activate the relaxation response and 0:20:42.680 --> 0:20:45.840 lower your heart rate, your blood pressure, and stress levels 0:20:46.119 --> 0:20:48.760 to help you drift off to sleep. You could also 0:20:48.760 --> 0:20:51.240 try a body scan exercise to help you fall asleep, 0:20:51.800 --> 0:20:55.200 paying attention to different parts of your body, even expressing 0:20:55.240 --> 0:20:59.480 them gratitude and letting them switch off, removing any tension 0:20:59.560 --> 0:21:02.000 and breathe through them. So that's been a really, really 0:21:02.000 --> 0:21:05.720 powerful way. What's really interesting is that the military sleep 0:21:05.760 --> 0:21:08.919 method has been popularized on social media in recent years, 0:21:09.119 --> 0:21:11.240 with many people claiming it can help you fall asleep 0:21:11.240 --> 0:21:15.159 within two minutes. First appearing in Bud Winter's nineteen eighty 0:21:15.240 --> 0:21:19.520 one book Relax and win championship performance. The Military method 0:21:19.560 --> 0:21:23.879 combines several proven relaxation techniques like the deep breathing and 0:21:23.960 --> 0:21:26.760 body scan exercise in case you want to check out more. 0:21:26.960 --> 0:21:28.399 And the final thing I want to share with you 0:21:28.600 --> 0:21:32.359 was a brilliant article I read on Healthline which was 0:21:32.440 --> 0:21:36.119 all about sleep positions. Now, they had this brilliant table 0:21:36.160 --> 0:21:38.040 that I'm going to walk you through in this article, 0:21:38.440 --> 0:21:40.600 and he was saying, let's say your concern is lower 0:21:40.640 --> 0:21:45.440 back pain. The positions to try are side, fetal or back, 0:21:45.560 --> 0:21:48.439 and it says when sleeping on your side, try placing 0:21:48.440 --> 0:21:51.440 a pillow between your knees to help with spine alignment. 0:21:51.520 --> 0:21:53.560 I again use this a lot when i'd buy her 0:21:53.600 --> 0:21:56.080 nia surgery. Putting them below my knees while I was 0:21:56.119 --> 0:21:58.359