Speaker 1: Get everyone.
Speaker 2: Sam, we're here with your motivational moment, and we are
Speaker 2: going to talk about sleep hygiene. Sleep is so important
Speaker 2: for our overall health, our weight loss, our mental health.
Speaker 2: But people just don't listen when it comes to the
Speaker 2: importance of sleep. And I'm a bit fed up with
Speaker 2: the amount of conversations that I'm having with people.
Speaker 1: They're not sleeping very.
Speaker 2: Well and they are acknowledging that, but then when you
Speaker 2: give them the key advice, they ignore it or they go, no,
Speaker 2: I'm just one of these people who doesn't I'm fine
Speaker 2: on three and a half hours a night, and clearly
Speaker 2: they're not fine.
Speaker 1: It's absolutely debilitating them in some way.
Speaker 2: First of all, if you don't think you need very
Speaker 2: much sleep, less than ten percent of us are in
Speaker 2: that sort of category that needs very little sleep, you know,
Speaker 2: sort of the five or six hours. Ninety percent of
Speaker 2: us need seven or eight hours a night to be
Speaker 2: functioning at our best, So you are highly likely to
Speaker 2: be in that no. Twenty percent hole, So please stop
Speaker 2: telling yourself that. The second thing is there's sort of
Speaker 2: two tiers of this. So the big picture stuff is
Speaker 2: try and go to bed at a similar time of
Speaker 2: night each day. Our body loves rhythm, circadian rhythm. Our
Speaker 2: body loves consistency when it comes to sleep, so you know,
Speaker 2: and this is where we tend to undo a lot
Speaker 2: of good work on the weekends.
Speaker 1: We tend to go to bed at.
Speaker 2: Eleven o'clock and up at six o'clock during the week
Speaker 2: and then on the weekends we throw that routine.
Speaker 1: Out of whack and it really messes with our sleep rhythm.
Speaker 2: So try and go to bed as consistently as you
Speaker 2: can and get up as consistently as you can.
Speaker 1: At the other end, aim for seven to eight hours.
Speaker 1: That's the other big one.
Speaker 2: Get some daylight as soon as you wake up. It's
Speaker 2: really good for us to expose ourselves to natural light
Speaker 2: as soon as we wake up. It's another way of
Speaker 2: keeping our rhythm inflow by getting daylight when we wake up.
Speaker 1: Have a dark room. Have a cool room.
Speaker 2: Again, we sleep better at a nice low temperature around
Speaker 2: nineteen to twenty two degrees is what they recommend.
Speaker 1: And nice and dark. You don't want any.
Speaker 2: Artificial or natural lights that are coming in and interfering
Speaker 2: with our sleep quality.
Speaker 1: That's the big picture stuff.
Speaker 2: Now, As promised, many of you might be listening and
Speaker 2: going you know what, I do those or I do
Speaker 2: most of those?
Speaker 1: What else do you got for me? So we're really
Speaker 1: going to deep.
Speaker 2: Dive into sleep hygiene and how you can maybe go
Speaker 2: from a seven out of ten to a nine out
Speaker 2: of ten. All right, you will reap benefits everywhere in
Speaker 2: your life if you start to sleep better, because it's
Speaker 2: not just about the amount of sleep, it's about the
Speaker 2: quality of sleep, and all of these things help the quality.
Speaker 1: Of our sleep. The first one, try meditation. Calming your mind.
Speaker 2: Before you go to bed will allow you to get
Speaker 2: into a deeper rem sleep sooner and for longer, so
Speaker 2: you are getting better quality sleep for bigger periods of
Speaker 2: time within that seven to eight hour window, and meditation
Speaker 2: is a wonderful way to do that. One of my
Speaker 2: favorite apps is Smiling Mind.
Speaker 1: It's free.
Speaker 2: It's got brilliant meditations for stress for anxiety, so make
Speaker 2: sure you check that out.
Speaker 1: The next one's an interesting one.
Speaker 2: Journal right down, just on a single page for a
Speaker 2: few minutes at the end of each day, what you're
Speaker 2: thinking about. It's like taking files off your computer so
Speaker 2: your computer functions better, and it's a great way to
Speaker 2: take a load off your mind. It's going to impact
Speaker 2: the quality of your sleep.
Speaker 1: One that I have.
Speaker 2: Been doing recently stretch and I again I'm not saying
Speaker 2: to do a yoga class in the bedroom fifty minutes
Speaker 2: before you get to sleep, but do some very simple,
Speaker 2: gentle stretches on the floor in your bed, or even
Speaker 2: long on your bed, if you've got a nice firm
Speaker 2: bed and have a little stretch of the lower back
Speaker 2: and the hips and the neck and the shoulders before
Speaker 2: you maybe do your meditation practice. It's a really nice
Speaker 2: thing to do. Now, this is an interesting one. This
Speaker 2: is the one that Seeds introduced me to good leavenercents
Speaker 2: on your pillows. It actually creates a really nice association
Speaker 2: between a smell and HM bedtime. It's like Pavlov's dogs.
Speaker 2: It's the psychological approach, the Pavlov's dogs, the positive reinforcement.
Speaker 2: But all of a sudden, you have created a wonderful
Speaker 2: association between it. You know, and it might be your
Speaker 2: favorite scent. Doesn't have to be lavin, or you can
Speaker 2: do something that maybe you love, but a really nice
Speaker 2: scent that effectively tells your brain it's time to start
Speaker 2: winding down for bed, have a shower. Research shows that
Speaker 2: having a warm shower one hour before bed improves our
Speaker 2: sleep quality. And this is the big one, because I
Speaker 2: think you've all probably gone, oh, that's all good. No
Speaker 2: blue light, that's phones, that's iPads, that's laptops, watching Netflix.
Speaker 1: In bed, whatever it is. I'm going to be realistic here.
Speaker 2: Thirty minutes before bed, it's very hard to switch off
Speaker 2: if you've had blue light right in your face and
Speaker 2: stimulating your brain just before you go to bed.
Speaker 1: And if you've got your.
Speaker 2: Phone and you're scrolling through social media and checking text
Speaker 2: message and checking emails just before you go to bed,
Speaker 2: it's going to be very hard to empty out the mind,
Speaker 2: like we spoke about. So if you can introduce all
Speaker 2: of those things, I guarantee you this is not waffully
Speaker 2: it might help. I guarantee you the quality of your
Speaker 2: sleep will improve, and even more so, the quality of
Speaker 2: your life.
Speaker 1: Will improve because of that.
Speaker 2: So what I want you to do is I want
Speaker 2: you to identify which of these hacks you are doing,
Speaker 2: which of these hacks you're not doing, And across the
Speaker 2: next week, you're going to choose the three that you
Speaker 2: think could help you the most, and you're going to
Speaker 2: introduce use them to your routine every day for the
Speaker 2: next seven days, and I promise you, even in such
Speaker 2: a short seven day window, you'll already start to feel
Speaker 2: the benefits