WEBVTT - MOTIVATIONAL MOMENT: Improve your sleep 😴

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<v Speaker 1>Get everyone.

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<v Speaker 2>Sam, we're here with your motivational moment, and we are

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<v Speaker 2>going to talk about sleep hygiene. Sleep is so important

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<v Speaker 2>for our overall health, our weight loss, our mental health.

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<v Speaker 2>But people just don't listen when it comes to the

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<v Speaker 2>importance of sleep. And I'm a bit fed up with

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<v Speaker 2>the amount of conversations that I'm having with people.

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<v Speaker 1>They're not sleeping very.

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<v Speaker 2>Well and they are acknowledging that, but then when you

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<v Speaker 2>give them the key advice, they ignore it or they go, no,

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<v Speaker 2>I'm just one of these people who doesn't I'm fine

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<v Speaker 2>on three and a half hours a night, and clearly

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<v Speaker 2>they're not fine.

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<v Speaker 1>It's absolutely debilitating them in some way.

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<v Speaker 2>First of all, if you don't think you need very

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<v Speaker 2>much sleep, less than ten percent of us are in

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<v Speaker 2>that sort of category that needs very little sleep, you know,

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<v Speaker 2>sort of the five or six hours. Ninety percent of

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<v Speaker 2>us need seven or eight hours a night to be

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<v Speaker 2>functioning at our best, So you are highly likely to

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<v Speaker 2>be in that no. Twenty percent hole, So please stop

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<v Speaker 2>telling yourself that. The second thing is there's sort of

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<v Speaker 2>two tiers of this. So the big picture stuff is

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<v Speaker 2>try and go to bed at a similar time of

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<v Speaker 2>night each day. Our body loves rhythm, circadian rhythm. Our

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<v Speaker 2>body loves consistency when it comes to sleep, so you know,

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<v Speaker 2>and this is where we tend to undo a lot

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<v Speaker 2>of good work on the weekends.

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<v Speaker 1>We tend to go to bed at.

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<v Speaker 2>Eleven o'clock and up at six o'clock during the week

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<v Speaker 2>and then on the weekends we throw that routine.

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<v Speaker 1>Out of whack and it really messes with our sleep rhythm.

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<v Speaker 2>So try and go to bed as consistently as you

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<v Speaker 2>can and get up as consistently as you can.

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<v Speaker 1>At the other end, aim for seven to eight hours.

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<v Speaker 1>That's the other big one.

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<v Speaker 2>Get some daylight as soon as you wake up. It's

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<v Speaker 2>really good for us to expose ourselves to natural light

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<v Speaker 2>as soon as we wake up. It's another way of

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<v Speaker 2>keeping our rhythm inflow by getting daylight when we wake up.

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<v Speaker 1>Have a dark room. Have a cool room.

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<v Speaker 2>Again, we sleep better at a nice low temperature around

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<v Speaker 2>nineteen to twenty two degrees is what they recommend.

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<v Speaker 1>And nice and dark. You don't want any.

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<v Speaker 2>Artificial or natural lights that are coming in and interfering

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<v Speaker 2>with our sleep quality.

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<v Speaker 1>That's the big picture stuff.

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<v Speaker 2>Now, As promised, many of you might be listening and

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<v Speaker 2>going you know what, I do those or I do

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<v Speaker 2>most of those?

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<v Speaker 1>What else do you got for me? So we're really

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<v Speaker 1>going to deep.

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<v Speaker 2>Dive into sleep hygiene and how you can maybe go

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<v Speaker 2>from a seven out of ten to a nine out

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<v Speaker 2>of ten. All right, you will reap benefits everywhere in

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<v Speaker 2>your life if you start to sleep better, because it's

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<v Speaker 2>not just about the amount of sleep, it's about the

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<v Speaker 2>quality of sleep, and all of these things help the quality.

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<v Speaker 1>Of our sleep. The first one, try meditation. Calming your mind.

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<v Speaker 2>Before you go to bed will allow you to get

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<v Speaker 2>into a deeper rem sleep sooner and for longer, so

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<v Speaker 2>you are getting better quality sleep for bigger periods of

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<v Speaker 2>time within that seven to eight hour window, and meditation

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<v Speaker 2>is a wonderful way to do that. One of my

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<v Speaker 2>favorite apps is Smiling Mind.

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<v Speaker 1>It's free.

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<v Speaker 2>It's got brilliant meditations for stress for anxiety, so make

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<v Speaker 2>sure you check that out.

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<v Speaker 1>The next one's an interesting one.

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<v Speaker 2>Journal right down, just on a single page for a

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<v Speaker 2>few minutes at the end of each day, what you're

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<v Speaker 2>thinking about. It's like taking files off your computer so

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<v Speaker 2>your computer functions better, and it's a great way to

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<v Speaker 2>take a load off your mind. It's going to impact

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<v Speaker 2>the quality of your sleep.

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<v Speaker 1>One that I have.

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<v Speaker 2>Been doing recently stretch and I again I'm not saying

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<v Speaker 2>to do a yoga class in the bedroom fifty minutes

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<v Speaker 2>before you get to sleep, but do some very simple,

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<v Speaker 2>gentle stretches on the floor in your bed, or even

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<v Speaker 2>long on your bed, if you've got a nice firm

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<v Speaker 2>bed and have a little stretch of the lower back

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<v Speaker 2>and the hips and the neck and the shoulders before

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<v Speaker 2>you maybe do your meditation practice. It's a really nice

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<v Speaker 2>thing to do. Now, this is an interesting one. This

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<v Speaker 2>is the one that Seeds introduced me to good leavenercents

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<v Speaker 2>on your pillows. It actually creates a really nice association

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<v Speaker 2>between a smell and HM bedtime. It's like Pavlov's dogs.

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<v Speaker 2>It's the psychological approach, the Pavlov's dogs, the positive reinforcement.

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<v Speaker 2>But all of a sudden, you have created a wonderful

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<v Speaker 2>association between it. You know, and it might be your

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<v Speaker 2>favorite scent. Doesn't have to be lavin, or you can

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<v Speaker 2>do something that maybe you love, but a really nice

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<v Speaker 2>scent that effectively tells your brain it's time to start

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<v Speaker 2>winding down for bed, have a shower. Research shows that

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<v Speaker 2>having a warm shower one hour before bed improves our

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<v Speaker 2>sleep quality. And this is the big one, because I

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<v Speaker 2>think you've all probably gone, oh, that's all good. No

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<v Speaker 2>blue light, that's phones, that's iPads, that's laptops, watching Netflix.

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<v Speaker 1>In bed, whatever it is. I'm going to be realistic here.

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<v Speaker 2>Thirty minutes before bed, it's very hard to switch off

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<v Speaker 2>if you've had blue light right in your face and

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<v Speaker 2>stimulating your brain just before you go to bed.

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<v Speaker 1>And if you've got your.

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<v Speaker 2>Phone and you're scrolling through social media and checking text

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<v Speaker 2>message and checking emails just before you go to bed,

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<v Speaker 2>it's going to be very hard to empty out the mind,

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<v Speaker 2>like we spoke about. So if you can introduce all

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<v Speaker 2>of those things, I guarantee you this is not waffully

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<v Speaker 2>it might help. I guarantee you the quality of your

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<v Speaker 2>sleep will improve, and even more so, the quality of

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<v Speaker 2>your life.

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<v Speaker 1>Will improve because of that.

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<v Speaker 2>So what I want you to do is I want

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<v Speaker 2>you to identify which of these hacks you are doing,

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<v Speaker 2>which of these hacks you're not doing, And across the

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<v Speaker 2>next week, you're going to choose the three that you

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<v Speaker 2>think could help you the most, and you're going to

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<v Speaker 2>introduce use them to your routine every day for the

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<v Speaker 2>next seven days, and I promise you, even in such

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<v Speaker 2>a short seven day window, you'll already start to feel

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<v Speaker 2>the benefits