WEBVTT - MOTIVATIONAL MOMENT: Unlock your full potential by mastering sleep 😴

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<v Speaker 1>Hi, I'm Sam Wood, and this is your motivational moment

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<v Speaker 1>for this week, and this is why you shouldn't ignore sleep.

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<v Speaker 1>So sleep's a really interesting one, and I.

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<v Speaker 2>Want to preface what I'm going to say first of

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<v Speaker 2>all by speaking to all of the parents out there,

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<v Speaker 2>because I used to think anyone that couldn't get seven

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<v Speaker 2>or eight hours sleep was full of it.

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<v Speaker 1>And that was just my young naive.

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<v Speaker 2>Never had kids living in a fairyland existence, and now

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<v Speaker 2>as a dad of soon to before, I absolutely understand

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<v Speaker 2>that getting your seven or eight hours, which we'll get

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<v Speaker 2>too soon, is a bit of a pipe dream. And

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<v Speaker 2>for every mum that I particularly have spoken to without

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<v Speaker 2>a great deal of empathy, I apologize retrospectively. But for me,

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<v Speaker 2>sleep had never been an issue. I loved sleep. I

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<v Speaker 2>was training a lot, so I sort of found that

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<v Speaker 2>I was tired getting out really early, sort of five

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<v Speaker 2>am starts to personal trainer for a couple of decades.

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<v Speaker 2>I made sure said it got to bed as early

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<v Speaker 2>as I could. But I always found it interesting when

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<v Speaker 2>I spoke to my clients that there was a certain

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<v Speaker 2>percentage that were convinced that they didn't need it. They

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<v Speaker 2>were no matter how much scientific research I would show

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<v Speaker 2>them or articles or whatever it might be. Yeah, yeah, yeah,

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<v Speaker 2>but I'm not one of those people. I just function

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<v Speaker 2>one hundred percent. Mate, Darry about it up. Four hours

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<v Speaker 2>all I need.

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<v Speaker 1>And they were convinced that they are actually correct.

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<v Speaker 2>I don't think they were. They still we could still

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<v Speaker 2>probably argue about it to this day, but it was

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<v Speaker 2>really interesting. Those people were absolutely convinced that they were

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<v Speaker 2>these group that didn't need much sleep, but anything under

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<v Speaker 2>six hours there is too much evidence to refute that

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<v Speaker 2>you can function at your maximum, both from a mental

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<v Speaker 2>standpoint or a physical standpoint. The magic number is eight,

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<v Speaker 2>which for a lot of people, if you're a long

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<v Speaker 2>way off that, it can seem a really difficult challenge.

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<v Speaker 2>So I always said, of say, let's aim for seven.

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<v Speaker 2>Let's try and get seven hours sleep. If you can

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<v Speaker 2>get eight, fantastic, but you want to get seven. And

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<v Speaker 2>then there's a few other things regarding sleep hygiene or

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<v Speaker 2>sleep routines that I think should be addressed here. Because

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<v Speaker 2>your body really likes going to bed at a consistent

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<v Speaker 2>time of night, and so these people that binge netflix

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<v Speaker 2>still to a and when night and then make up

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<v Speaker 2>for it with a six pm sleep the next night

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<v Speaker 2>and they sort of fluctuating. Your body doesn't really like

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<v Speaker 2>that because it can't get into a rhythm. You say,

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<v Speaker 2>kadi and rhythm, which is what happens when you sleep,

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<v Speaker 2>is really important for the quality of you sleep, not

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<v Speaker 2>just the amount that you're sleeping. And if you're all

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<v Speaker 2>over the place, it's really hard to get into a

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<v Speaker 2>nice rhythm and get into that nice deep sleep where

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<v Speaker 2>your body recovers and your brain recovers at its best.

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<v Speaker 2>So within sort of thirty to sixty minutes, try and

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<v Speaker 2>make it consistent. We live in this crazy world of technology,

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<v Speaker 2>blue light. You know, we're scrolling through Instagram and then

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<v Speaker 2>we put the phone down one foot from our head

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<v Speaker 2>and then we try and have a good night's sleep.

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<v Speaker 2>Sleep hygiene is really important. Put yourself in a dark,

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<v Speaker 2>cold room, try not to have any blue light exposure

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<v Speaker 2>or technology exposure for at least thirty minutes before going

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<v Speaker 2>to bed. Trying it to eat within thirty minutes of

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<v Speaker 2>going to sleep, because you won't get in it as

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<v Speaker 2>deep a sleep if your body's trying to digest a

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<v Speaker 2>lot of food and it's sitting in your stomach. So

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<v Speaker 2>just some simple things like that obviously, meditation techniques or

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<v Speaker 2>breathing techniques or putting something calming on can help the

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<v Speaker 2>quality of you sleep and help you fall asleep faster.

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<v Speaker 1>But again, it's like anything, these are all practices that

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<v Speaker 1>you should build up to.

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<v Speaker 2>So don't just think you click your fingers and you

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<v Speaker 2>have to adopt all of these practices tomorrow and become

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<v Speaker 2>an a grade sleeper overnight. Try one of them at

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<v Speaker 2>a time, look at the areas that perhaps you're doing

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<v Speaker 2>the worst, and I promise you this is one of

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<v Speaker 2>these things that even if you're stubborn and you've convinced yourself.

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<v Speaker 1>You don't need it.

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<v Speaker 2>It's a case if you don't know what you don't know,

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<v Speaker 2>because many of the people that have these arguments that

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<v Speaker 2>I was referring to with had never done any of

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<v Speaker 2>these things, or never had six or seven hours, so

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<v Speaker 2>they didn't actually know what their one hundred percent felt like.

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<v Speaker 2>They'd been running on three cylinders, not knowing they were

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<v Speaker 2>a six cylinder beast and thought three was full capacity.

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<v Speaker 2>And now that they're sleeping properly, it's a total game changer.

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<v Speaker 2>You've got you're in a better mood, you've got more energy,

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<v Speaker 2>you're more productive.

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<v Speaker 1>You know, the list goes on of the benefits there.

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<v Speaker 1>So I'm a big, big believer in sleep.

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<v Speaker 2>People say to me, what's the most important, you know,

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<v Speaker 2>exercise and nutrition, which is a crazy question because they're

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<v Speaker 2>both just as important. Well, one third of that circle

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<v Speaker 2>is you sleep in your recovery. And unless you start

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<v Speaker 2>giving that some time and some energy, you really are

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<v Speaker 2>missing out on a big piece of the puzzle. So

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<v Speaker 2>your listener task for this week is to listen to

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<v Speaker 2>all of my podcasts and you'll sleep like a baby.

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<v Speaker 1>No, I'm only joking.

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<v Speaker 2>I'm only joking as if they're going to produce like

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<v Speaker 2>The listener task for this week is to try and

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<v Speaker 2>get to that magic number seven and to identify perhaps

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<v Speaker 2>where your worst sleep hygiene is or sleep habits are.

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<v Speaker 2>Let's have a really close look at what you do

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<v Speaker 2>from ten pm till midnight, and I bet you there's

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<v Speaker 2>at least sixty minutes of garbage in there that you

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<v Speaker 2>can cut out.

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<v Speaker 1>It's you know, the scrolling.

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<v Speaker 2>Through social media, it's the binging on one of your

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<v Speaker 2>streaming platforms. And if you can't find thirty to sixty

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<v Speaker 2>minutes in there, I'll be absolutely shocked, So have a

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<v Speaker 2>look at those just before you go to bed habits

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<v Speaker 2>and aim for that magic number seven. Even take a

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<v Speaker 2>little sleep journal, so the first thing you do when

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<v Speaker 2>you wake up is you write down how you feel

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<v Speaker 2>you've slept, and then you can write down how that

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<v Speaker 2>makes you feel and reinforce those good behaviors. Yes,