pay you today I'm going to be giving you
a few tips on how to sleep better from
the book sleep smarter 21 essential
strategies to sleep your way to a better
body better health and bigger success by
Sean Stephenson the first chapter really
gets into it and digs into the value of
good on interrupted sleep when someone
works out performs weightlifting
movements what they're doing is they're
actually tearing their muscles and the
only way to get these muscles to build
back up is when you sleep your brain
undergoes a lot of processes and build
itself a couple you sleep to the first
tip wanna get to is you need to get warm
sunlight your body knows when it needs
it doesn't get enough when there's not
enough sunlight hitting your body
there's not enough vitamin D being
released your circadian cycle says hey
there's something on here in a knows
you're not getting enough sleep it's
actually in your DNA to let you know
that you should get more sunlight
there's a city in this book and they
found that those who work in an office
without and window slept on average 46
minutes less in REM sleep which is rapid
eye movement sleep which is the
important next step is to avoid screens
around two hours before bed now screens
TV screens monitors phones they emit a
blue light and this blue light
stimulates the daytime your brains ik
its data money to wake up you can
actually reverse engineer this and put
blue lights 5,000 Calvin light bulbs in
your office to work better and faster
but let's get back to sleeping better
your brain won't produce melatonin which
is the drug that kills your brain to go
to sleep if your eyes see the light of
these two hours before bed is perfect
time to do a little bit of stretching do
some reading your family and getting
more sunlight like in the first it will
teach your brain hey there's no sunlight
out to produce more melatonin is to tips
actually go hand-in-hand other next tips
about caffeine you should try to avoid
any source of caffeine eight hours
before bed did you know that the
half-life of caffeine as eight hours
that means it takes eight hours for half
of the caffeine to get released from
your system means in 16 hours on the
quarter will be left John Stephenson
says they should try to switch to glow
coffee or low tea or me in the morning
he says that you should also use
kathleen has a boost out across your not
something you see everyday and rely on
it happens as little as twelve days you
start becoming desensitized to the
effects you need more cash to get the
same Russia you have before the next
step is to say your thermostat under 68
degrees should try to create a cool
environment for body to sleep in if you
need to you can use a heavy comforter
wear warm socks of circulation problems
another tip is to grow plants in the
bedroom and this can be something as
simple as an English ivy or something as
sophisticated as a fruit tree course
this morning for some plans to pull out
negative I arms in the air to remove
free electrons can cause cancer
it also removes toxins fungus and mold
and also he says that there should be no
reason you bring any work inside the
habitat they were sleeping because
humans are creatures of habit whenever
you bring work into your sleeping
environment the next time you come in
there be like hey its work time and you
won't go to sleep is fast break this
habit don't bring any where any work
documents don't think about what you're
in your bedroom should also have the
light down really low this means almost
no light as dark that you can even see
your hand when it is right in front of
your face they did a study they found
that light can actually be since your
skin to those sleeping mass don't work
as well as what you think they do also
found that running water has been shown
to lower anxiety levels so if you have
to you can buy a little running water
machine that will create the sound and
lower your anxiety levels hope you sleep
better than one is a he mentions orgasms
are huge for sleeping so they release
all kinds of chemicals in your brain to
help you master the main one is oxytocin
which has a calming effect and actually
counteracts cortisol which is known to
be a stress hormone releasers other anti
stress hormones and just serotonin
norepinephrine past or present and
prolactin and this is why having sexual
relations with someone is also known as
sleeping with them as I hope you hope
you learned something thanks for
watching and subscribe for more
