WEBVTT 00:05.380 --> 00:07.436 Good afternoon . I'd like to welcome 00:07.436 --> 00:09.602 you all out to this education group uh 00:09.602 --> 00:11.658 special development opportunity . Uh 00:11.658 --> 00:11.489 Today , we're gonna be hearing a 00:11.699 --> 00:13.866 presentation . You fall asleep with my 00:13.866 --> 00:16.200 Super power by Mr Roger Nelson , our uh 00:16.209 --> 00:17.598 health motion director . 00:21.729 --> 00:24.250 Welcome , welcome . Thank you for being 00:24.260 --> 00:26.559 here today and thank you for those of 00:26.569 --> 00:28.909 you watching . I want to start out in 00:28.920 --> 00:31.170 the words of world renowned sleep 00:31.180 --> 00:33.250 specialist , Matt Walker . I'm gonna 00:33.259 --> 00:35.590 steal his words . I'd like to start out 00:35.599 --> 00:38.909 today with testicles . Perfect 00:40.040 --> 00:42.159 men who sleep on average five hours a 00:42.169 --> 00:44.391 night compared to those who sleep seven 00:44.391 --> 00:46.336 or more have significantly smaller 00:46.336 --> 00:49.720 testicles , sad but true . But the 00:49.729 --> 00:53.319 seriousness is this that in regards to 00:53.330 --> 00:56.959 a man's reproductive system , lack of 00:56.970 --> 01:00.930 sleep ages them by a decade . That is 01:00.939 --> 01:02.995 that they have the same testosterone 01:02.995 --> 01:04.883 level as someone 10 years , their 01:04.883 --> 01:07.010 senior . In regards to the female 01:07.019 --> 01:08.908 reproductive system , it's even a 01:08.908 --> 01:11.180 little bit more concerning as there's a 01:11.190 --> 01:14.839 direct link between increased risk of 01:14.849 --> 01:17.970 pregnancy complications and or fetal 01:17.980 --> 01:20.949 development with lack of sleep . Let's 01:20.959 --> 01:23.519 talk more about other consequences in 01:23.639 --> 01:25.639 regards to learning and memory . It 01:25.639 --> 01:27.861 turns out that we need sleep before and 01:27.861 --> 01:29.583 after studying for good memory 01:29.583 --> 01:31.900 retention to take place . Now , let's 01:31.910 --> 01:34.021 take a look at this interesting study 01:34.389 --> 01:36.500 about the consequences of pulling the 01:36.500 --> 01:38.722 all nighter , which many people believe 01:38.722 --> 01:41.300 is a beneficial thing to do in this 01:41.309 --> 01:44.500 study . There is a group that of 01:44.510 --> 01:46.454 individuals who normally got eight 01:46.454 --> 01:48.569 hours of sleep , they were put into a 01:48.580 --> 01:51.309 sleep lab , they were given eight hours 01:51.319 --> 01:53.430 of sleep . But then there was another 01:53.430 --> 01:55.486 group that were put into a sleep lab 01:55.486 --> 01:58.000 and they were kept awake all night . 01:58.209 --> 02:00.320 And just for one night , they did not 02:00.320 --> 02:03.769 get any sleep whatsoever . And then the 02:03.779 --> 02:06.430 next morning , they were given 30 they 02:06.440 --> 02:08.051 were given a pamphlet of new 02:08.051 --> 02:11.960 information to uh study . And after 02:11.970 --> 02:14.248 30 minutes of studying the information , 02:14.449 --> 02:16.449 they were slipped inside uh an MRI 02:16.460 --> 02:19.229 scanner while snapshots of their brain 02:19.240 --> 02:21.639 activity were taking place and they 02:21.649 --> 02:24.660 were tested on the material that they 02:24.669 --> 02:26.979 just studied and the differences 02:26.990 --> 02:30.660 between the re results that they got on 02:30.669 --> 02:32.949 that test of both groups was quite 02:33.169 --> 02:37.160 concerning the sleep that got the 02:37.169 --> 02:39.020 group that got the sleep scored 02:39.029 --> 02:41.770 remarkably well on the test , those 02:41.779 --> 02:44.610 that didn't get the sleep had a 40% 02:44.619 --> 02:46.841 deficit . That's the difference between 02:46.841 --> 02:49.100 a , in an exam with 100% compared to 02:49.110 --> 02:52.580 failing it miserably with 60% . Now , a 02:52.589 --> 02:55.910 little bit more went on into why that 02:55.919 --> 02:58.630 outcome occurred . Turns out with their 02:58.710 --> 03:00.970 snapshots of the brain activity in the 03:00.979 --> 03:04.410 MRI scanner . We have the hippocampus 03:04.419 --> 03:06.475 that sits on both hemispheres of our 03:06.475 --> 03:10.089 brain . This primary responsibility is 03:10.500 --> 03:12.889 to regulate learning and memory and 03:12.899 --> 03:15.490 emotion . And when they looked at the 03:15.500 --> 03:17.660 activity taking place in the 03:17.669 --> 03:20.410 hippocampus , the group that got the 03:20.419 --> 03:23.039 sleep , the hippocampus was very active 03:23.050 --> 03:25.820 and on fire doing its work . For the 03:25.830 --> 03:27.830 sleep deprived group , there was no 03:27.830 --> 03:30.699 measured activity occurring whatsoever 03:30.750 --> 03:33.009 affecting our ability to learn in the 03:33.020 --> 03:34.909 moment , affecting our ability to 03:34.909 --> 03:37.809 retain that information . And also keep 03:37.820 --> 03:39.876 in mind the hippocampus is very much 03:39.876 --> 03:43.179 responsible for regulating our emotions 03:43.630 --> 03:45.750 that we carry with us on a day to day 03:45.759 --> 03:48.889 basis . Speaking of emotions , well , 03:48.899 --> 03:51.121 we know physically and mentally lack of 03:51.121 --> 03:53.121 sleep , we can be tired , we can be 03:53.121 --> 03:56.059 confused , but look at the consequences 03:56.070 --> 03:58.126 that happens to us emotionally . The 03:58.126 --> 04:00.403 more and more we become sleep deprived , 04:00.403 --> 04:03.919 it increases levels of sadness . You 04:03.929 --> 04:07.399 can become grumpy . This is a huge one . 04:07.729 --> 04:09.889 Everybody's becomes impatient if 04:09.899 --> 04:11.899 they're a little sleep deprived and 04:11.899 --> 04:13.949 then it gets worse . People can be 04:13.960 --> 04:16.016 easily frustrated when they're sleep 04:16.016 --> 04:18.349 deprived , they can be easily irritable , 04:18.660 --> 04:21.140 they can get mad , they can get angry 04:21.820 --> 04:24.679 and it can lead to flat out hostility . 04:24.690 --> 04:26.857 Now , that's an awful lot of emotional 04:26.857 --> 04:28.839 baggage that just gets heavier and 04:28.850 --> 04:31.809 heavier . The more sleep deprivation 04:31.820 --> 04:33.987 piles up . Now , should you be able to 04:33.987 --> 04:36.209 actually take some measures and improve 04:36.209 --> 04:39.839 your sleep hygiene and rid yourself of 04:39.850 --> 04:42.017 some of this heavy emotional baggage ? 04:42.017 --> 04:44.299 All that I can do is guarantee you this 04:44.619 --> 04:48.369 tons and tons of increased happiness on 04:48.380 --> 04:50.339 a day to day basis . And let's not 04:50.350 --> 04:54.059 forget when we are affected emotionally , 04:54.070 --> 04:57.380 who the easiest targets are those 04:57.390 --> 05:00.160 closest around us and our loved ones , 05:00.829 --> 05:02.996 your significant other , your spouse , 05:02.996 --> 05:05.970 your Children , your coworkers . Now , 05:06.880 --> 05:09.600 let's go on to admit the fact that 05:09.609 --> 05:11.609 socially we know it weakens our 05:11.619 --> 05:13.786 personal engagement and enjoyment with 05:13.786 --> 05:15.619 others and it has a huge cost on 05:15.619 --> 05:17.720 society on increased automobile 05:17.730 --> 05:19.841 accidents and deaths and work related 05:19.841 --> 05:23.059 accidents and deaths . Now , our immune 05:23.070 --> 05:26.440 system takes a hit . Also , we have 05:26.670 --> 05:29.600 very much become aware since the 05:29.609 --> 05:31.980 pandemic of how important our immune 05:31.989 --> 05:34.600 system is . And it turns out that that 05:34.609 --> 05:37.230 sleep is a big factor in strengthening 05:37.239 --> 05:39.760 or weakening your immune system in this 05:39.769 --> 05:41.880 study . Let me introduce you to these 05:41.880 --> 05:44.102 little purple elements . You see here , 05:44.102 --> 05:46.213 they're called natural killer cells . 05:46.213 --> 05:47.936 In this illustration , they're 05:47.936 --> 05:50.109 attacking a AAA tumorous cancerous 05:50.119 --> 05:53.619 tumorous mass . Now , what you want 05:54.339 --> 05:56.739 is a strong army of those natural 05:56.750 --> 05:59.720 killer cells present in your body 24 73 05:59.730 --> 06:01.674 65 because they're like the secret 06:01.674 --> 06:03.786 service agent of your immune system . 06:03.786 --> 06:05.897 They're very good at finding unwanted 06:05.897 --> 06:09.339 elements and getting rid of them . But 06:09.350 --> 06:12.980 take a look at this study where 06:13.410 --> 06:16.190 in a sleep lab , a group normally 06:16.200 --> 06:18.256 accustomed to getting eight hours of 06:18.256 --> 06:20.478 sleep , they were given only four hours 06:20.478 --> 06:22.478 of sleep . So one night only , they 06:22.478 --> 06:24.589 were sleep deprived of four hours and 06:24.589 --> 06:28.209 look what happened in the reduction in 06:28.220 --> 06:30.690 the natural killer cell activity . It 06:30.700 --> 06:33.850 was reduced 70% in just a four hour , 06:33.929 --> 06:36.151 one day , four hour sleep deprivation . 06:36.220 --> 06:39.769 That explains why one person can get a 06:39.779 --> 06:42.320 cold and they're over it in three or 06:42.329 --> 06:44.385 four days . Another person can get a 06:44.385 --> 06:46.385 cold and it takes them two or three 06:46.385 --> 06:48.551 weeks to shake it off . One person can 06:48.551 --> 06:50.662 get pneumonia and it doesn't hit them 06:50.662 --> 06:52.718 very hard . And a week or so later , 06:52.718 --> 06:54.940 they're completely free of all symptoms 06:54.940 --> 06:57.162 where another person gets pneumonia and 06:57.162 --> 06:59.218 it could downright put them on their 06:59.218 --> 07:02.390 deathbed . Now , the hardest hitting 07:02.399 --> 07:04.670 fact , we know about sleep deprivation 07:04.890 --> 07:07.290 is that it appears to destroy the very 07:07.299 --> 07:10.079 fabric of life itself . That is our DNA 07:10.089 --> 07:13.920 genetic code in this study . A 07:13.929 --> 07:16.151 group was put into a sleep lab and they 07:16.151 --> 07:18.373 were given instead of eight , they were 07:18.373 --> 07:21.160 given six hours of sleep nightly for 07:21.170 --> 07:23.226 one week . And then we looked at the 07:23.226 --> 07:26.390 reduction in the natural in the uh gene 07:26.399 --> 07:29.260 modification is what was looked at and 07:29.269 --> 07:33.269 711 genes were modified because of 07:33.279 --> 07:36.290 that sleep deprivation of those 711 07:36.299 --> 07:38.521 genes that were modified , half of them 07:38.521 --> 07:40.750 were upregulated . Half of them were 07:40.760 --> 07:42.871 down regulated . Those that were down 07:42.929 --> 07:45.109 regulated are responsible for 07:45.119 --> 07:47.839 strengthening our immune system . Those 07:47.850 --> 07:50.109 that were upregulated , unfortunately , 07:50.290 --> 07:53.390 are responsible for promoting tumors , 07:53.399 --> 07:55.621 inflammation and cardiovascular disease 07:55.621 --> 07:57.621 throughout the body . Stealing Matt 07:57.621 --> 08:00.290 Walker's words , once again , please be 08:00.299 --> 08:03.179 aware that at the end of the day . Lack 08:03.190 --> 08:05.412 of sleep is very much like having a , a 08:05.412 --> 08:08.809 leaky faucet or a leaky water pipe at 08:08.820 --> 08:11.959 the very top of your house . It will 08:11.970 --> 08:14.192 leak down into every nook and cranny of 08:14.192 --> 08:16.529 your body and cause damage . 08:19.170 --> 08:21.281 Now , that's the consequences . Let's 08:21.281 --> 08:23.392 get on to some good news , shall we ? 08:23.392 --> 08:25.690 Yes , here's the good news if you take 08:25.700 --> 08:28.790 any initiative whatsoever and you even 08:28.799 --> 08:31.410 get a small amount of improvement in 08:31.420 --> 08:33.530 your sleep hygiene and or a moderate 08:33.539 --> 08:36.530 amount or especially a great amount of 08:36.539 --> 08:38.539 improvement in your sleep hygiene . 08:38.580 --> 08:41.719 Here's what you can expect , improved 08:41.729 --> 08:44.010 memory , creativity and increased 08:44.020 --> 08:47.280 confidence , improved work and athletic 08:47.289 --> 08:50.130 performance . A reduction in your food 08:50.140 --> 08:53.320 cravings and your waistline , you will 08:53.330 --> 08:55.330 become more attractive , pleasant , 08:55.330 --> 08:58.070 productive and outgoing . A reduction 08:58.080 --> 09:00.820 in your risk of car crashes all the way 09:00.830 --> 09:02.997 to cancer and dementia . What have you 09:04.390 --> 09:06.929 and it will also without a shaver about 09:06.940 --> 09:09.107 on a day to day basis , leave you in a 09:09.107 --> 09:11.729 cheer , your disposition . So let's 09:11.739 --> 09:14.250 talk about how we can obtain those 09:14.260 --> 09:17.280 benefits . Let's talk about strategies 09:17.289 --> 09:19.260 for better sleep . It starts with 09:19.479 --> 09:21.859 understanding our sleep duration needs . 09:23.130 --> 09:25.979 They decrease as we age and when we get 09:25.989 --> 09:27.750 into all of our age category , 09:29.440 --> 09:32.690 94% of us , it's estimated need . 09:32.700 --> 09:35.099 There's a biological need for about 94% 09:35.109 --> 09:37.220 of us to get eight hours of sleep per 09:37.220 --> 09:39.700 night to meet our body and and and and 09:39.710 --> 09:41.890 brain's needs for recovering . And so 09:41.900 --> 09:44.067 forth . There is something that's been 09:44.070 --> 09:46.539 measured though , a mutation in the 09:46.549 --> 09:50.479 sleep DGD CE two that creates 09:50.489 --> 09:53.570 some outliers at the extreme outlier is , 09:53.590 --> 09:56.320 it's expected to be less than 1% of the 09:56.330 --> 09:58.559 population of people can actually 09:58.570 --> 10:01.150 thrive on only six hours of sleep a 10:01.159 --> 10:03.159 night . That is that they naturally 10:03.159 --> 10:05.270 fall asleep at 12 . Naturally wake up 10:05.270 --> 10:07.492 at six , they have energy for the day . 10:07.492 --> 10:09.659 They have energy to make all ends meet 10:09.659 --> 10:11.881 with no consequences . At the other end 10:11.881 --> 10:14.210 of the extreme , less than 1% need 10 10:14.219 --> 10:16.386 hours of sleep , eight is not enough , 10:16.770 --> 10:20.059 about 2% need seven , about 2% need 10:20.070 --> 10:22.539 nine . But for the majority of all of 10:22.549 --> 10:26.390 us , eight hours is kind of a norm . So 10:26.590 --> 10:28.534 the very first thing we understand 10:28.534 --> 10:30.312 about improving sleep hygiene . 10:30.312 --> 10:33.010 According to this , it starts with this 10:33.090 --> 10:37.030 a person understanding with great 10:37.039 --> 10:39.261 assurance that they probably need eight 10:39.261 --> 10:41.483 hours of sleep is the personal decision 10:41.483 --> 10:43.539 to go to bed at a time that at least 10:43.539 --> 10:45.483 allows them the opportunity to get 10:45.483 --> 10:47.483 eight hours of sleep . That's where 10:47.483 --> 10:49.595 good sleep hygiene begins with . It's 10:49.595 --> 10:51.872 the personal responsibility of knowing . 10:51.872 --> 10:54.039 Hey , I need to be awake by six to get 10:54.039 --> 10:55.983 to work . I'd best be in bed by 10 10:55.983 --> 10:58.150 rather than staying up till midnight . 10:58.150 --> 11:00.206 It starts with that . Now , the next 11:00.206 --> 11:02.530 thing closest to it is regularity of 11:02.539 --> 11:04.595 getting those eight hours , the more 11:04.595 --> 11:06.595 regular you are in getting the same 11:06.595 --> 11:08.595 consistency of going to bed at 10 , 11:08.595 --> 11:10.817 waking up at six , going to bed at 10 , 11:10.817 --> 11:12.872 waking up at six , for example , the 11:12.872 --> 11:14.983 more regular you are with that , with 11:14.983 --> 11:16.928 that consistency , the better your 11:16.928 --> 11:18.928 sleep hygiene is , the body kind of 11:18.928 --> 11:21.150 goes into a little bit of a distress if 11:21.150 --> 11:23.261 it's 10 to 6 , 10 to 6 . And then one 11:23.261 --> 11:25.428 day it's 11 to 7 another day , it's 12 11:25.428 --> 11:27.539 to 8 another day , it's 1 to 9 . Then 11:27.539 --> 11:29.761 then you try to go back to 10 to 6 . It 11:29.761 --> 11:31.706 causes a little disruption in your 11:31.706 --> 11:33.909 sleep quality , allowing yourself at 11:33.919 --> 11:35.975 least eight hours of sleep . And the 11:35.975 --> 11:38.030 regularity of always trying to go to 11:38.030 --> 11:40.030 bed plus or minus 15 minutes of the 11:40.030 --> 11:41.975 same time each night are , are our 11:41.975 --> 11:44.197 first two big foundations . Now , let's 11:44.197 --> 11:46.086 go from there . There's something 11:46.086 --> 11:48.308 called the circadian rhythm . Circadian 11:48.308 --> 11:50.475 rhythm is actually a force of nature . 11:50.719 --> 11:52.941 It has to do with where the earth is in 11:52.941 --> 11:55.130 the solar system and how the earth 11:55.140 --> 11:57.450 spins and travels around the sun and so 11:57.460 --> 11:59.571 forth . Sun goes up , sun goes down , 11:59.571 --> 12:01.627 sun goes up , sun goes down every 24 12:01.627 --> 12:04.669 hours . Us living on this earth , we 12:04.679 --> 12:07.599 have to fall in line with that force of 12:07.609 --> 12:10.929 nature . Now , the first thing we need 12:10.940 --> 12:13.760 to understand is that in this force of 12:13.770 --> 12:16.359 nature , our body thrives if we're 12:16.369 --> 12:19.219 awake for 16 hours . And we have eight 12:19.229 --> 12:22.469 hours of sleep every 24 hours . 16 , 12:22.479 --> 12:24.840 awake , eight asleep , 16 , awake , 12:24.849 --> 12:28.750 eight asleep . A 12:28.760 --> 12:31.760 person cannot alter the circadian 12:31.770 --> 12:34.320 rhythm . If you , for example , sir , 12:34.330 --> 12:36.440 thought , well , rather than live in 12:36.450 --> 12:39.510 this 24 hour world of always being 12:39.520 --> 12:41.687 awake for 16 hours and trying to sleep 12:41.687 --> 12:45.119 for eight . I wanna try to live in a 32 12:45.130 --> 12:48.700 hour world and I wanna try to 12:48.840 --> 12:51.469 stay awake for 20 hours and sleep for 12:51.479 --> 12:55.049 12 . Well , you can try that . You 12:55.059 --> 12:57.059 won't be successful and there'll be 12:57.059 --> 12:59.250 consequences that pile up the longer 12:59.260 --> 13:01.371 you continue to try that because this 13:01.371 --> 13:03.260 is a force of nature that governs 13:03.260 --> 13:05.371 overall . Now , before anybody thinks 13:05.371 --> 13:07.371 that , well , if sleep hygiene is a 13:07.371 --> 13:09.427 force of nature , please don't think 13:09.427 --> 13:11.538 that there's nothing you can do about 13:11.538 --> 13:13.538 it . We can actually do things that 13:13.538 --> 13:15.260 strengthen our sleep hygiene , 13:15.270 --> 13:17.340 strengthen our relationship or our 13:17.349 --> 13:19.700 harmony with nature . And that is 13:19.710 --> 13:21.766 understanding that there's something 13:21.766 --> 13:24.580 called sleep pressure . When you wake 13:24.590 --> 13:26.646 up in the morning , there are things 13:26.646 --> 13:28.646 that create an alerting signal that 13:28.646 --> 13:32.130 keep you awake in the moment . And if 13:32.140 --> 13:34.669 you create a lot of this alerting 13:34.679 --> 13:36.869 signal as this alerting signal that's 13:36.880 --> 13:38.880 promoting wakefulness in the moment 13:38.880 --> 13:41.047 builds up on the other end , it builds 13:41.047 --> 13:43.520 sleep pressure . And as you near about 13:43.530 --> 13:45.830 nine o'clock at night , when because a 13:45.840 --> 13:47.896 force of nature , circadian rhythm , 13:47.896 --> 13:50.169 melatonin starts being secreted around 13:50.179 --> 13:52.346 nine o'clock each night . The more you 13:52.346 --> 13:54.880 build up this wakefulness , the more 13:54.890 --> 13:58.400 you build up sleep pressure and the 13:58.409 --> 14:00.353 more likely you are to fall asleep 14:00.353 --> 14:02.520 quick and stay in deep sleep . That is 14:02.520 --> 14:04.631 if you build up sleep pressure during 14:04.631 --> 14:06.576 the day , now we can do that three 14:06.576 --> 14:08.809 primary ways . One is with physical 14:08.820 --> 14:12.039 activity , any physical activity of any 14:12.049 --> 14:15.280 kind from chasing the kids around to 14:15.289 --> 14:17.511 working in your garden , to mowing your 14:17.520 --> 14:19.520 grass , to taking a walk around the 14:19.520 --> 14:21.020 park , to actually doing a 14:21.020 --> 14:23.020 weightlifting session or taking the 14:23.020 --> 14:25.400 stairs rather than the elevator . It is 14:25.409 --> 14:29.229 all good . One of the very first go tos 14:29.239 --> 14:31.710 to improve sleep hygiene is look at 14:31.719 --> 14:33.886 your physical activity level . This is 14:33.886 --> 14:36.052 the reason why if we get down into the 14:36.052 --> 14:38.163 science of it , all physical activity 14:38.163 --> 14:40.890 creates a by product , your body has to 14:40.900 --> 14:43.122 create energy to do what you want it to 14:43.122 --> 14:46.770 do . And then the act of creating that 14:46.780 --> 14:49.760 energy for you to do those things . The 14:49.770 --> 14:52.820 energy by product is adenosine . 14:53.710 --> 14:56.809 Adenosine builds up in your body . The 14:56.820 --> 14:59.640 more and more physically you active you 14:59.650 --> 15:01.729 are throughout the day , the more 15:01.739 --> 15:04.010 physical activity you do , the more 15:04.349 --> 15:06.405 adenosine builds up . Now , that's a 15:06.405 --> 15:09.039 good thing because much like Melatonin 15:09.049 --> 15:11.909 that release gets released into your 15:11.919 --> 15:13.808 body . So hormone that's released 15:13.808 --> 15:15.863 around nine o'clock , that helps you 15:15.863 --> 15:17.863 feel groggy even more powerful than 15:17.863 --> 15:19.975 that is your level of adenosine built 15:19.975 --> 15:22.141 up in your body . If you have built up 15:22.141 --> 15:24.141 a large amount of adenosine in your 15:24.141 --> 15:26.299 body , it promotes grogginess to a 15:26.309 --> 15:28.909 greater extent than even Melatonin does . 15:29.900 --> 15:31.789 And then it works quite well with 15:31.789 --> 15:34.640 Melatonin to help get you to sleep fast . 15:35.380 --> 15:38.479 So all physical activity now , as we do 15:38.489 --> 15:40.711 all that physical activity again , it's 15:40.711 --> 15:42.822 keeping us very wakeful in the moment 15:42.822 --> 15:44.933 it builds the sleep pressure , but we 15:44.933 --> 15:47.156 do need to shut it off . The closer and 15:47.156 --> 15:49.267 closer we get to bed time . If you're 15:49.267 --> 15:51.378 knowing that you want to go to bed at 15:51.378 --> 15:53.267 10 , please don't be doing a hard 15:53.267 --> 15:55.433 intense exercise session at 9 p.m. You 15:55.433 --> 15:57.322 wanna curb that off , get it done 15:57.322 --> 15:59.322 earlier in the day , at least a few 15:59.322 --> 15:59.150 hours ahead of that . Now , let's talk 15:59.159 --> 16:01.190 about the next thing which is light 16:01.200 --> 16:03.830 exposure , exposure to any light 16:03.840 --> 16:07.320 whatsoever from the sun or artificial 16:07.330 --> 16:09.450 light is a stimulant to your central 16:09.460 --> 16:11.627 nervous system . It hits the retina of 16:11.627 --> 16:13.738 your eye , it goes to your spot and , 16:13.738 --> 16:15.682 and it , and it's an instantaneous 16:17.080 --> 16:19.979 stimulant telling your body , hey , the 16:19.989 --> 16:22.739 sun has come up , be awake . You should 16:22.750 --> 16:25.440 be awake right now . First thing when 16:25.450 --> 16:27.520 you wake up in the morning , if you 16:27.530 --> 16:29.697 wanna sleep , uh uh shake off a little 16:29.697 --> 16:31.808 sleep inertia , which I'll talk about 16:31.808 --> 16:33.808 later is turn on every light in the 16:33.808 --> 16:35.863 house . Open up the shades , let the 16:35.863 --> 16:38.030 sun in and instantaneously . Just that 16:38.030 --> 16:40.141 right there , the decision to turn on 16:40.141 --> 16:42.030 the lights and open up the shades 16:42.030 --> 16:44.252 within just almost instantaneously to a 16:44.252 --> 16:46.363 minute later , you're gonna be like , 16:46.363 --> 16:48.308 man , I'm awake . If you leave the 16:48.308 --> 16:50.363 lights off , if you leave it dark in 16:50.363 --> 16:52.308 your house when you wake up in the 16:52.308 --> 16:54.530 morning , it's gonna take quite a while 16:54.530 --> 16:56.697 to , to shrug off that sleep inertia , 16:56.697 --> 16:56.619 that level of grogginess when you feel 16:56.630 --> 16:58.852 in the morning . And what we know about 16:58.852 --> 17:02.659 light exposure is that there's a 17:02.669 --> 17:06.109 recommendation for exposure to natural 17:06.119 --> 17:08.286 sunlight . All of us should be getting 17:08.286 --> 17:10.286 10 to 30 minutes of direct sunlight 17:10.286 --> 17:12.230 exposure a day . It's a little bit 17:12.230 --> 17:14.341 superior to artificial light and what 17:14.341 --> 17:16.397 it does for us , exposure to natural 17:16.397 --> 17:19.060 sunlight mixes with the cholesterol in 17:19.069 --> 17:21.989 your body and your skin and it produces 17:22.000 --> 17:24.520 vitamin D . There's a lot of positive 17:24.530 --> 17:26.540 things associated with having good 17:26.550 --> 17:28.969 vitamin D levels in your body . Many 17:28.979 --> 17:30.979 people unfortunately have vitamin D 17:30.979 --> 17:33.201 deficiencies in the state of Nebraska . 17:33.201 --> 17:35.368 It's estimated that 70% of ladies have 17:35.368 --> 17:37.423 vitamin D deficiencies . It could be 17:37.423 --> 17:39.201 corrected with just more direct 17:39.201 --> 17:41.257 sunlight exposure when you have that 17:41.257 --> 17:41.219 more direct sunlight exposure . Not 17:41.229 --> 17:43.173 only are you getting the vitamin D 17:44.010 --> 17:46.010 that's energy production , it helps 17:46.010 --> 17:47.899 build up adenosine because it's a 17:47.899 --> 17:50.010 process in the body , but it's also a 17:50.010 --> 17:52.232 stimulant to the central nervous system 17:52.232 --> 17:54.121 while you're out there walking or 17:54.121 --> 17:54.109 getting the direct exposure to the 17:54.119 --> 17:56.286 sunlight . Now , what do we want to do 17:56.286 --> 17:58.452 with light exposure ? Have a lot of it 17:58.452 --> 18:00.563 through the day but then again , shut 18:00.563 --> 18:02.730 it off , the closer and closer it gets 18:02.730 --> 18:04.786 to bedtime . If you know that you're 18:04.786 --> 18:06.841 wanting to sleep at 10 , maybe those 18:06.841 --> 18:09.063 lights should be dimmed or maybe off in 18:09.063 --> 18:11.160 your house by nine o'clock . If you 18:11.170 --> 18:13.337 want to go to bed at 10 and you didn't 18:13.337 --> 18:15.448 turn off the lights until just before 18:15.448 --> 18:17.503 that good luck falling asleep really 18:17.503 --> 18:19.614 quick . It makes it a little bit more 18:19.614 --> 18:21.837 difficult . So those are easy decisions 18:21.837 --> 18:24.099 that we can render . The last thing is 18:24.109 --> 18:26.387 lower body temperature , just like the , 18:26.387 --> 18:28.609 when the sun comes up force of nature , 18:28.609 --> 18:30.831 our body's gonna warm itself . When sun 18:30.831 --> 18:32.998 goes down , the body's gonna cool down 18:32.998 --> 18:35.165 our body . When we sleep wants to cool 18:35.165 --> 18:37.331 itself , the internal core temperature 18:37.331 --> 18:39.553 of our body wants to be cooled by about 18:39.553 --> 18:41.720 two °F to mote to promote quick sleep 18:41.720 --> 18:44.280 and good deep quality sleep . It wants 18:44.290 --> 18:47.199 to reduce its temperature internally . 18:48.739 --> 18:51.300 So what can help with that going to bed 18:51.310 --> 18:53.199 into in , in a bedroom with the 18:53.209 --> 18:56.660 temperature at 70 rather than 72 going 18:56.670 --> 18:58.837 to bed in , in a bedroom that's set at 18:58.837 --> 19:01.420 68 rather than 70 . What has been 19:01.430 --> 19:03.374 researched and is recommended as a 19:03.374 --> 19:06.900 guideline is somewhere between 65 to 68 . 19:07.109 --> 19:09.220 Now , of all the rooms in your home , 19:09.220 --> 19:11.165 your bedroom should perhaps be the 19:11.165 --> 19:14.010 coolest . And what do we also have 19:14.189 --> 19:16.411 control over in our bedroom environment 19:16.411 --> 19:18.522 other than the temperature , how many 19:18.522 --> 19:20.411 blankets we're sleeping under and 19:20.411 --> 19:22.578 things like that in today's world , we 19:22.578 --> 19:24.689 know that we can purchase pillows and 19:24.689 --> 19:27.199 mattresses that make that wick moisture 19:27.209 --> 19:29.670 and heat away from our body . And that 19:29.680 --> 19:31.736 also goes to pillows and pillowcases 19:31.736 --> 19:33.902 and sheets and so forth . And how many 19:33.902 --> 19:35.791 of you raise your hand if you can 19:35.791 --> 19:37.958 relate to this ? You've , you've woken 19:37.958 --> 19:40.124 up , you wake up in the morning or not 19:40.124 --> 19:42.347 in the morning , you wake up during the 19:42.347 --> 19:44.458 night and you flip the pillow over to 19:44.458 --> 19:46.736 hit the cool side of the pillow . Yeah , 19:46.736 --> 19:48.736 a lot of hands going up . You might 19:48.736 --> 19:51.020 think right now that , that was a very 19:51.030 --> 19:53.609 minor sleep disruption . That is really 19:53.619 --> 19:55.841 of no great consequence . You just wake 19:55.841 --> 19:57.897 up , flip the pillow over and you're 19:57.897 --> 20:00.119 thinking , I'm back to sleep within one 20:00.119 --> 20:02.175 or two minutes . But what we know is 20:02.175 --> 20:04.286 that fragmented sleep is nowhere near 20:04.286 --> 20:06.619 the same quality as un fragmented sleep . 20:06.619 --> 20:08.675 If you two are twin brothers and you 20:08.675 --> 20:10.730 get eight hours solid , you got four 20:10.730 --> 20:12.563 hours of sleep and then you were 20:12.563 --> 20:14.730 interrupted , waking up having to flip 20:14.730 --> 20:16.952 that pillow over and then you fell back 20:16.952 --> 20:19.175 asleep and you got another four hours , 20:19.175 --> 20:21.286 you got eight and you got eight , but 20:21.286 --> 20:20.739 they're not gonna be the same . And 20:20.750 --> 20:22.806 I'll explain that in just a moment . 20:22.806 --> 20:25.290 And what we're gonna know is not only 20:25.300 --> 20:27.839 do we want to promote these things , 20:27.849 --> 20:30.060 but we also have control over . Are we 20:30.069 --> 20:31.902 trying to eliminate anything and 20:31.902 --> 20:34.079 everything that might cause a sleep 20:34.089 --> 20:36.311 disruption during the night ? Could you 20:36.311 --> 20:38.670 perhaps have a cooler pillow and a 20:38.680 --> 20:42.030 cooler cover over that pillow that 20:42.040 --> 20:44.151 prevents you from waking up ? Because 20:44.151 --> 20:46.318 the reason you woke up is because your 20:46.319 --> 20:47.375 head was too hot . 20:50.609 --> 20:53.869 Where does heat be released from the 20:53.880 --> 20:57.170 body primarily to our head and to our 20:57.180 --> 21:00.410 extremities that can be prevented . And 21:00.420 --> 21:02.550 here we'll get soon to understanding 21:02.560 --> 21:04.560 that in just a moment . Now , sleep 21:04.560 --> 21:06.893 stages . Some of you have heard of this . 21:06.893 --> 21:09.116 Some of you have not heard of this when 21:09.116 --> 21:11.469 we fall asleep the first few minutes of 21:11.479 --> 21:13.479 sleep we're in what , what's called 21:13.479 --> 21:15.590 stage one , very light sleep , we can 21:15.590 --> 21:17.701 easily be woken up . Then we get into 21:17.701 --> 21:20.150 stage two , our body starts to regulate 21:20.160 --> 21:22.449 itself down and then we get , this is 21:22.459 --> 21:24.859 light sleep stage one and two . Then we 21:24.869 --> 21:26.920 get into deep sleep stage three and 21:26.930 --> 21:29.660 four where a lot of repair is going on 21:29.670 --> 21:31.979 in the body . During that sleep , 21:31.989 --> 21:34.100 things are happening to repair your , 21:34.100 --> 21:36.267 your , your bones and your muscles and 21:36.267 --> 21:38.433 your organs and things like that . And 21:38.433 --> 21:41.589 then we get into rem sleep where it's 21:41.599 --> 21:43.569 called rem because it's rapid eye 21:43.579 --> 21:46.839 movement . It's very interesting how 21:47.400 --> 21:49.567 it's a little creepy . But if you were 21:49.567 --> 21:51.567 watching somebody sleep and you got 21:51.567 --> 21:53.733 down really close to them and you were 21:53.733 --> 21:56.189 looking at their eyelids and if you see 21:56.199 --> 21:58.369 no movement , they're somewhere in 21:58.380 --> 22:01.550 light sleep to deep sleep . But if you 22:01.560 --> 22:03.727 stay down there and keep looking , and 22:03.727 --> 22:05.949 then all of a sudden you see underneath 22:05.949 --> 22:08.060 their eyelids , their eyes just start 22:08.060 --> 22:10.282 to move all over the place they are now 22:10.282 --> 22:12.393 in what's called rem sleep . And what 22:12.393 --> 22:14.449 rem sleep is responsible for is 22:14.459 --> 22:16.681 primarily , it , it's also good for the 22:16.681 --> 22:18.848 body and the organs and so forth . But 22:18.848 --> 22:21.070 it's primarily part of the sleep stages 22:21.070 --> 22:23.292 because that's where uh restoration and 22:23.292 --> 22:25.770 so forth and rebuilding is occurring 22:25.780 --> 22:29.209 for your memory and your learning and 22:29.219 --> 22:32.079 your creativity and your emotions . 22:33.089 --> 22:35.089 Now , here's what we know about the 22:35.089 --> 22:38.930 sleep stages . A lot of time when you 22:38.939 --> 22:42.530 first go to sleep is spent in non rem 22:42.540 --> 22:44.780 sleep . Stage one and stage one light 22:44.790 --> 22:47.229 sleep , one or two , stage three and 22:47.239 --> 22:49.461 four , deep sleep . That's all known as 22:49.461 --> 22:51.683 non rem sleep . You spend a lot of time 22:51.683 --> 22:54.069 in non rem sleep and right around the 22:54.079 --> 22:56.079 uh hour and a half mark , you enter 22:56.079 --> 22:58.750 your first stage of rem sleep , which 22:58.760 --> 23:01.410 is very short in duration . And as you 23:01.420 --> 23:03.949 see , as the night progresses , time is 23:03.959 --> 23:07.189 taken away from non rem sleep and it's 23:07.199 --> 23:10.380 added to increased amount of time in 23:10.390 --> 23:12.670 rem sleep . Now , a lot of studies has 23:12.680 --> 23:15.089 gone on to uh investigate , well , is 23:15.099 --> 23:17.266 one more important than the other . Do 23:17.266 --> 23:19.266 we need more non rem sleep or do we 23:19.266 --> 23:21.321 need more rem sleep ? Turns out it's 23:21.321 --> 23:23.432 kind of like a 5050 thing . They both 23:23.432 --> 23:25.543 have strong purpose . You need a good 23:25.543 --> 23:27.543 supply of them , of , of both . But 23:27.543 --> 23:29.930 here's what happens with any sleep 23:29.939 --> 23:33.219 disruption such as waking up to turn 23:33.229 --> 23:36.380 the pillow over when that occurs . 23:36.390 --> 23:38.859 Let's say it occurs right here . You're 23:38.869 --> 23:42.810 just about ready to enter that fifth 23:42.819 --> 23:45.010 cycle of rim which your body needs . 23:45.739 --> 23:48.160 But right here you wake up , your 23:48.170 --> 23:50.226 head's too hot . You flip the pillow 23:50.226 --> 23:52.448 over , you go back to sleep , you don't 23:52.448 --> 23:55.739 pick up right where you left off , you 23:55.750 --> 23:58.359 go back to have to go through stage 123 23:58.369 --> 24:00.540 and four again . And with one sleep 24:00.550 --> 24:02.606 disruption , two sleep disruptions . 24:02.606 --> 24:04.717 What ends up at the end of the day is 24:04.717 --> 24:06.717 you've spent a lot of time in light 24:06.717 --> 24:08.772 stage of sleep and you've taken away 24:08.772 --> 24:10.828 from the deep stage of sleep and the 24:10.828 --> 24:12.828 rem sleep , which is primarily most 24:12.828 --> 24:15.119 important for restoring and recouping 24:15.130 --> 24:18.229 the body . So while you are sleeping , 24:18.239 --> 24:20.689 be aware of this , your body isn't just 24:20.699 --> 24:22.969 laying there doing nothing . A lot is 24:22.979 --> 24:25.035 actually taking place . Adenosine is 24:25.035 --> 24:27.201 breaking down . Remember , adenosine , 24:27.201 --> 24:29.257 build it up physical activity . It's 24:29.257 --> 24:31.368 all good . But when you go to sleep , 24:31.368 --> 24:33.880 your body washes it away and gets rid 24:33.890 --> 24:36.040 of it . Now , if you don't sleep , 24:36.050 --> 24:37.828 guess what , you wake up with a 24:37.828 --> 24:39.939 chemical imbalance of having too much 24:39.939 --> 24:41.994 adenosine in your body . And that is 24:41.994 --> 24:43.606 the going down into the weed 24:43.606 --> 24:45.828 scientifically of why you're feeling so 24:45.828 --> 24:47.828 groggy in the morning , you're at a 24:47.828 --> 24:50.160 chemical imbalance . Beta amyloid is a 24:50.170 --> 24:52.880 protein much like uh adenosine . It 24:52.890 --> 24:54.723 builds up in the body and it's a 24:54.729 --> 24:58.020 protein that builds up in the brain and 24:58.030 --> 25:01.489 it needs to be broken down . Sleep is 25:01.500 --> 25:03.810 what breaks it down . And when we don't 25:03.819 --> 25:06.219 get to sleep . This beta amyloid builds 25:06.229 --> 25:08.930 up plaque on the brain , increasing 25:08.939 --> 25:11.290 your risk of dementia and Alzheimer's 25:11.449 --> 25:14.920 and what have you ? Hunger hormones are 25:14.930 --> 25:17.041 regulated to decrease your appetite . 25:17.489 --> 25:19.545 An individual's number on the weight 25:19.545 --> 25:21.600 scale or what their percent body fat 25:21.600 --> 25:23.489 has an awful lot to do with sleep 25:23.489 --> 25:26.010 quality . And then this is the hugest 25:26.020 --> 25:28.630 one human growth hormone we all have it . 25:28.640 --> 25:30.640 It's all good , young and old alike 25:30.640 --> 25:32.751 have human growth hormone . Turns out 25:32.751 --> 25:34.862 that we can do things to increase our 25:34.862 --> 25:36.973 level of human growth hormone . Turns 25:36.973 --> 25:36.530 out that there are things that we do 25:36.540 --> 25:38.670 that might down , down regulate it . 25:39.069 --> 25:41.500 And in my opinion , and many others , 25:42.369 --> 25:44.699 the discovery and the identification of 25:44.709 --> 25:47.750 the role uh that H DH has in our body . 25:47.760 --> 25:49.482 It's the closest we've come to 25:49.482 --> 25:51.780 discovering the fountain of youth . We 25:51.790 --> 25:54.040 have 300 trillion cells in our body . 25:54.170 --> 25:56.949 All our cells have a shelf life . We go 25:56.959 --> 25:59.126 back to some seventh grade biology and 25:59.126 --> 26:01.237 we learn about cellular mitosis where 26:01.260 --> 26:03.540 uh uh uh an A G cell will split and 26:03.550 --> 26:05.550 give birth to a new cell that's 26:05.560 --> 26:09.369 occurring in our body . 24 7 sperm 26:09.380 --> 26:11.324 cells , they live and die every 24 26:11.324 --> 26:13.436 hours . White blood cells . They last 26:13.436 --> 26:17.000 about 100 and 80 days . It turns out 26:17.010 --> 26:19.800 that in approximately about 100 and 80 26:19.810 --> 26:22.489 days , every turnover of 100 and 80 26:22.500 --> 26:25.479 days , you're living with 300,000 or 26:25.489 --> 26:27.920 300 trillion new cells than what you 26:27.930 --> 26:31.770 were 180 days before that . And what is 26:31.780 --> 26:34.739 responsible for giving birth to a new 26:34.750 --> 26:38.219 energetic , full of vigor , vitality 26:38.229 --> 26:41.319 type cell , human growth hormone . And 26:41.329 --> 26:43.551 if we don't have it in the body , we're 26:43.551 --> 26:46.270 not getting great frustration of all 26:46.280 --> 26:48.810 living cells of our body . Now , let's 26:48.819 --> 26:50.989 get on to decaffeinate or not 26:51.000 --> 26:53.619 decaffeinate . Well , let's talk about 26:53.630 --> 26:55.686 the pros and cons really quick . The 26:55.686 --> 26:57.741 pros is that it increases adrenaline 26:57.741 --> 26:59.963 and collapse up to eight hours . That's 26:59.963 --> 27:02.074 pretty good if it's a necessity . But 27:02.074 --> 27:04.297 on the bad side , it blocks adenosine . 27:05.140 --> 27:07.362 You two are twin brothers . You're both 27:07.362 --> 27:09.630 very active , but you drink eight cups 27:09.640 --> 27:11.696 of coffee a day and he drinks none . 27:11.709 --> 27:13.931 You go to bed at night and it takes you 27:13.931 --> 27:16.098 a long time to fall asleep because you 27:16.098 --> 27:18.320 don't have the build up of adenosine in 27:18.320 --> 27:20.376 your body . And the melatonin that's 27:20.376 --> 27:22.598 released is far reduced compared to the 27:22.598 --> 27:24.876 adenosine that is built up in his body . 27:24.876 --> 27:27.098 And the re release of melatonin that he 27:27.098 --> 27:31.030 will have 100 to 200 mg 27:31.040 --> 27:33.318 dosages and be aware . A cup of coffee , 27:33.318 --> 27:35.540 give or take is about 100 and 20 100 to 27:35.540 --> 27:38.619 100 and 20 . Uh actually has proven to 27:38.630 --> 27:40.963 improve mental and physical performance , 27:40.963 --> 27:43.140 but 300 to 400 in a single dose 27:43.150 --> 27:44.928 actually , doesn't it increases 27:44.928 --> 27:47.380 nervousness , it increases anxiety and 27:47.390 --> 27:49.334 then that can actually hamper your 27:49.334 --> 27:51.650 physical and mental performance . This 27:51.660 --> 27:53.827 is the big one , we have to understand 27:53.827 --> 27:55.938 that although caffeine and coffee and 27:55.938 --> 27:57.827 so forth is , is very much widely 27:57.827 --> 27:59.771 socially acceptable . Let's remind 27:59.771 --> 28:01.882 ourselves that caffeine is actually a 28:01.882 --> 28:04.104 drug . It is a stimulant and that large 28:04.104 --> 28:06.382 dosages come with uh some consequences . 28:06.660 --> 28:08.604 Caffeine comes with warning labels 28:08.604 --> 28:11.729 which are often overlooked . You have 28:11.739 --> 28:15.270 instantaneous short term consequences 28:15.280 --> 28:17.739 when you have large dosages that can 28:17.750 --> 28:21.050 lead to some very damaging long term 28:21.060 --> 28:25.030 consequences . Dosages 28:25.040 --> 28:28.430 over 400 mg up to 800 mg should 28:28.439 --> 28:32.180 only be taken in if it's that we 28:32.189 --> 28:34.550 need sustained operations to take place . 28:34.560 --> 28:36.671 Like soldier , you need to guard this 28:36.671 --> 28:38.893 ammo dump for 36 hours straight without 28:38.893 --> 28:41.004 sleep . Guess what I'm gonna be doing 28:41.004 --> 28:43.004 as the acting commander , I'm gonna 28:43.010 --> 28:45.010 make certain that he's getting some 28:45.010 --> 28:47.232 caffeine in him a good amount of it for 28:47.232 --> 28:49.232 that sustained operation need . But 28:49.232 --> 28:51.454 short of sustained operations , we need 28:51.454 --> 28:53.510 to be very , very cautious about our 28:53.510 --> 28:55.510 overall caffeine intake . So here's 28:55.510 --> 28:57.579 some fatigue management and 28:57.589 --> 28:59.533 considerations before reaching for 28:59.533 --> 29:02.150 caffeine . Remember , fatigue can be 29:02.160 --> 29:04.489 minimized with each of the following 29:04.569 --> 29:07.790 one staying hydrated and nourished the 29:07.800 --> 29:10.469 number one trigger for daytime fatigue . 29:10.520 --> 29:12.810 Short of the fact that you didn't get a 29:12.819 --> 29:14.875 good night's sleep last night , that 29:14.875 --> 29:16.986 would explain it short of that . It's 29:16.986 --> 29:19.699 dehydration . Oh And you got this going 29:19.709 --> 29:22.510 on throughout the day . It's probably 29:22.520 --> 29:25.160 linked to dehydration that can be fixed . 29:25.420 --> 29:27.880 We need approximately half our body 29:27.890 --> 29:30.589 weight and fluid ounces every single 29:30.599 --> 29:32.599 day . If you weigh 200 pounds , the 29:32.599 --> 29:34.821 guideline is to be drinking about close 29:34.821 --> 29:36.988 to 100 fluid ounces every single day . 29:36.988 --> 29:39.043 If you weigh 100 and 50 pounds . Are 29:39.043 --> 29:41.210 you drinking 75 fluid ounces per day ? 29:41.210 --> 29:43.469 Next to hydration is nourishment not 29:43.479 --> 29:45.701 allowing yourself to go long periods of 29:45.701 --> 29:47.410 time without any food , 29:50.520 --> 29:52.520 eat and drink something rather than 29:52.520 --> 29:54.687 nothing . Every three hours throughout 29:54.687 --> 29:56.687 the day is a very sound nutritional 29:56.687 --> 29:58.949 habit to keep your hydration level in 29:58.959 --> 30:01.030 check and to keep your blood sugar 30:01.040 --> 30:03.300 level in check , if you've gone 56 30:03.310 --> 30:05.810 hours since the last time you ate and 30:05.819 --> 30:07.930 if it wasn't a really big substantial 30:07.930 --> 30:10.152 meal , your blood sugar level starts to 30:10.152 --> 30:12.208 go low . And when it's seven hours , 30:12.208 --> 30:14.375 eight hours , nine hours , you skipped 30:14.375 --> 30:16.375 lunch , that blood sugar level goes 30:16.375 --> 30:18.375 awfully slow and those are big time 30:18.375 --> 30:20.152 triggers to daytime fatigue and 30:20.152 --> 30:22.089 crashing . If you will exposing 30:22.099 --> 30:24.155 yourself to light anytime during the 30:24.155 --> 30:26.321 day , feeling a little tired , open up 30:26.321 --> 30:28.377 the shades , turn on the lights , go 30:28.377 --> 30:28.349 out and get some exposure to natural 30:28.359 --> 30:30.470 sunlight , you'll automatically shake 30:30.470 --> 30:32.180 off fatigue instantaneously , 30:32.689 --> 30:34.745 physically moving around rather than 30:34.745 --> 30:36.689 sitting or laying down can prevent 30:36.689 --> 30:38.800 fatigue from happening . If you're at 30:38.800 --> 30:41.800 home and the more reclined you get and 30:41.810 --> 30:43.699 the more reclined you get and the 30:43.699 --> 30:45.754 darker it is in your home , the more 30:45.754 --> 30:47.754 likely you are to be nodding off in 30:47.754 --> 30:49.810 front of the TV , at eight o'clock . 30:49.810 --> 30:52.032 And that might cause some problems with 30:52.032 --> 30:54.032 you trying to , after you wake up , 30:54.032 --> 30:56.254 trying to go to bed at 10 o'clock , try 30:56.254 --> 30:56.150 to stay awake , try to be up and try to 30:56.160 --> 30:57.993 sit upright in your chair and be 30:57.993 --> 30:59.938 physically active during the day . 30:59.938 --> 31:02.049 Maybe you might want to stand at your 31:02.049 --> 31:04.216 work desk rather than sit at your work 31:04.216 --> 31:06.438 desk . Things like that . Applying cold 31:06.438 --> 31:08.660 water to the body or face is an instant 31:08.660 --> 31:08.209 stimulant to your central nervous 31:08.219 --> 31:10.219 system that can shake off immediate 31:10.219 --> 31:12.219 fatigue and have a lasting effect . 31:12.219 --> 31:14.330 Turns out listening to upbeat music , 31:14.330 --> 31:16.497 especially thumping with a good basing 31:16.497 --> 31:18.663 thump . It's very rhythmic on the body 31:18.663 --> 31:20.663 and it's a stimulant to the central 31:20.663 --> 31:22.719 nervous system . Those should all be 31:22.719 --> 31:24.663 taken into consideration before we 31:24.663 --> 31:26.497 reach for caffeine . And we must 31:26.497 --> 31:27.886 remember that a person's 31:27.886 --> 31:30.052 overconsumption of caffeine is usually 31:30.052 --> 31:31.997 related to habit because we're all 31:31.997 --> 31:34.108 creatures of habit , right ? And some 31:34.108 --> 31:36.330 of us have perhaps just gotten into the 31:36.330 --> 31:38.459 habit of going for a 2nd , 3rd , 4th 31:38.469 --> 31:40.636 cup of coffee , a habit of having that 31:40.636 --> 31:42.939 third red bow in the afternoon . Things 31:42.949 --> 31:44.949 like that . You have to be aware of 31:44.949 --> 31:47.005 that . Now , let's talk really quick 31:47.005 --> 31:49.227 about sleep inertia . I want to address 31:49.227 --> 31:51.449 the danger of it and how we can prevent 31:51.449 --> 31:53.616 it . Sleep inertia . Is that feeling a 31:53.616 --> 31:53.219 groan as you feel first thing in the 31:53.229 --> 31:55.810 morning , it usually is like shaken off 31:55.819 --> 31:57.930 in 15 or 20 minutes , but be aware of 31:57.930 --> 32:01.079 this if you get a sudden awakening 32:01.530 --> 32:05.160 while you're in rem sleep , the body 32:05.170 --> 32:07.280 doesn't like it and the body 32:07.290 --> 32:09.512 instantaneously kicks out some hormones 32:09.512 --> 32:11.346 and everything that dramatically 32:11.346 --> 32:13.568 increase your amount of sleep inertia . 32:13.810 --> 32:16.209 Now , if you go through all those 32:16.219 --> 32:19.150 stages of sleep , you just get done 32:19.160 --> 32:21.160 with the fifth stage of sleep , you 32:21.160 --> 32:23.160 just get done with your rem cycle . 32:23.160 --> 32:25.271 You're about at the eight hour mark . 32:25.271 --> 32:27.438 When you come out of that rem sleep at 32:27.438 --> 32:29.660 around the eight hour mark , you return 32:29.660 --> 32:31.882 to light sleep where it's very easy for 32:31.882 --> 32:33.993 you to just naturally wake up . Let's 32:33.993 --> 32:36.216 say it's your alarm clock that's waking 32:36.216 --> 32:38.438 you up after 7.5 hours of sleep by your 32:38.438 --> 32:40.604 personal choice . And that alarm clock 32:40.604 --> 32:42.827 goes off and you wake yourself up , you 32:42.827 --> 32:44.938 yourself are creating more inertia in 32:44.938 --> 32:47.400 the morning than necessary . And 32:47.410 --> 32:49.632 especially if it's something worse than 32:49.632 --> 32:51.521 an alarm clock . And for whatever 32:51.521 --> 32:53.632 reason , somebody comes up to you and 32:53.632 --> 32:55.743 says , hey , wake up and you're right 32:55.743 --> 32:57.910 in the middle of rem sleep , you might 32:57.910 --> 33:00.077 not be able to shake this off for 3 to 33:00.077 --> 33:01.910 4 hours . The last thing we want 33:01.910 --> 33:04.021 somebody doing is waking up from deep 33:04.021 --> 33:07.459 rem sleep with that heavy level of 33:07.469 --> 33:10.199 sleep inertia and say , come on , kids 33:10.209 --> 33:12.265 get in the car . I gotta take you to 33:12.265 --> 33:14.431 ball practice . We got five minutes to 33:14.431 --> 33:16.709 be there because under sleep , inertia , 33:16.709 --> 33:18.820 you're your performance is , is going 33:18.820 --> 33:20.820 to be detrimental , your ability to 33:20.820 --> 33:23.329 react to someone walking out in front 33:23.339 --> 33:25.660 of your car is , is gonna be very , 33:25.670 --> 33:27.781 very slow your reaction time so far . 33:27.781 --> 33:30.300 So there's dangers to not sleep . Uh uh 33:30.310 --> 33:32.421 You know , there's dangers associated 33:32.421 --> 33:34.477 with sleep inertia . And of course , 33:34.477 --> 33:36.643 again , what else could we do to sleep 33:36.643 --> 33:38.866 off ? Sleep inertia ? Rather than think 33:38.866 --> 33:41.088 we need the second cup of coffee in the 33:41.088 --> 33:43.088 morning or we need the third cup of 33:43.088 --> 33:45.254 coffee uh , to take with us in the car 33:45.254 --> 33:47.310 on the way to work . Did you open up 33:47.310 --> 33:49.366 the shades ? Did you turn on all the 33:49.366 --> 33:51.588 lights ? Things like that ? Ok . To nap 33:51.588 --> 33:53.477 or not to nap ? Well , good sleep 33:53.477 --> 33:55.477 hygiene is that hopefully you don't 33:55.477 --> 33:57.810 really feel like you need to take a nap , 33:57.810 --> 33:59.866 but sometimes you just gotta do what 33:59.866 --> 34:01.921 you gotta do . Right . Sometimes you 34:01.921 --> 34:04.479 just gotta do . Now , most of us are 34:04.489 --> 34:06.489 aware of something called the power 34:06.489 --> 34:08.433 knob . Raise your hand . If you've 34:08.433 --> 34:10.433 heard of the power knap came out of 34:10.433 --> 34:12.378 studies in the 19 seventies in the 34:12.378 --> 34:14.545 airline industry , turns out that they 34:14.545 --> 34:16.767 investigated and found out that there's 34:16.767 --> 34:18.989 great value in improving your focus and 34:18.989 --> 34:21.045 your concentration and your physical 34:21.045 --> 34:22.933 and mental dexterity skills in as 34:22.933 --> 34:24.822 little as a 10 to 20 minute nap . 34:24.822 --> 34:27.045 Called the power nap serves a purpose . 34:27.045 --> 34:29.156 Doesn't need to be longer than that . 34:29.156 --> 34:31.378 And it might actually be detrimental to 34:31.378 --> 34:33.489 take the , the , the , the nap longer 34:33.489 --> 34:35.600 than that . There's a little bit more 34:35.600 --> 34:37.767 sleep inertia that's built up . If you 34:37.767 --> 34:37.560 wake up during deep sleep . And there's 34:37.570 --> 34:39.626 great amount of sleep inertia if you 34:39.626 --> 34:41.626 wake up close to an hour and a half 34:41.626 --> 34:43.737 later in a nap , and you're waking up 34:43.737 --> 34:46.320 from again , from rem sleep . So , what 34:46.330 --> 34:49.320 we know about napping is sometimes if 34:49.330 --> 34:51.552 necessary , just take a 10 to 20 minute 34:51.552 --> 34:53.497 nap makes sense . But try to avoid 34:53.497 --> 34:55.663 napping between 20 minutes to about an 34:55.663 --> 34:58.070 hour and 40 minutes if you're severely 34:58.080 --> 35:00.136 sleep deprived . And if you have the 35:00.136 --> 35:02.358 luxury of giving yourself a good amount 35:02.358 --> 35:04.358 of time to actually lay down in the 35:04.358 --> 35:06.413 afternoon to take a nap because your 35:06.413 --> 35:08.469 body really needs it . Set the alarm 35:08.469 --> 35:10.636 for about an hour and 40 minutes later 35:10.719 --> 35:13.510 if that makes sense . So you either get 35:13.520 --> 35:15.979 through the whole stage and you don't 35:15.989 --> 35:18.045 wake up and sleep inertia and or you 35:18.045 --> 35:20.267 got to confine it to like a 10 to 15 to 35:20.267 --> 35:22.840 20 minute nap . Ok . Now , here's the 35:22.850 --> 35:26.469 nine big rocks of great sleep hygiene . 35:26.629 --> 35:28.740 Give yourself at least eight hours of 35:28.740 --> 35:30.796 sleep . Go to bed at the same time , 35:30.796 --> 35:32.740 nightly with them plus or minus 15 35:32.740 --> 35:34.629 minutes , maximize light exposure 35:34.629 --> 35:36.851 during the day and dark exposure during 35:36.851 --> 35:36.649 the night . Get physical activity every 35:36.659 --> 35:38.826 single day . Make certain your bedroom 35:38.826 --> 35:41.048 is cool , make certain you go above and 35:41.048 --> 35:43.048 beyond that and get all the cooling 35:43.048 --> 35:42.689 environments for your bed and your 35:42.699 --> 35:44.643 sheets and all those things try to 35:44.643 --> 35:46.699 eliminate as , as much as possible , 35:46.699 --> 35:48.921 any noise distractions that could occur 35:48.921 --> 35:51.143 during the night , avoid caffeine eight 35:51.143 --> 35:53.366 hours prior alcohol , three hours prior 35:53.366 --> 35:55.421 nicotine , one hour prior . And then 35:55.421 --> 35:57.477 also be aware that you can establish 35:57.477 --> 35:59.570 and practice a 321 nightly routine . 35:59.580 --> 36:01.802 That is some do s and don't of what you 36:01.802 --> 36:04.136 want to do three hours prior to bedtime , 36:04.136 --> 36:06.247 two hours prior to bedtime , one hour 36:06.247 --> 36:08.247 prior to bedtime and or what you do 36:08.300 --> 36:11.479 when your head hits the pillow . Those 36:11.489 --> 36:14.090 are the nine big rocks of sleep hygiene . 36:14.350 --> 36:17.050 Please be aware all of you here today . 36:17.669 --> 36:19.836 I want you to walk away with our sleep 36:19.836 --> 36:21.780 is my superpower booklet . In this 36:21.780 --> 36:24.002 booklet , we go deeper into information 36:24.810 --> 36:26.866 about how to create a sleep inducing 36:26.866 --> 36:29.479 bedroom . Some beneficial wakeful hour 36:29.489 --> 36:31.709 habits that I I did not address with 36:31.719 --> 36:33.719 you today . Some beneficial bedtime 36:33.719 --> 36:35.608 habits including that 321 nightly 36:35.608 --> 36:37.600 routine . Uh Some shift work 36:37.610 --> 36:39.780 considerations are in here . Very 36:39.790 --> 36:41.957 important information about shift work 36:41.957 --> 36:44.012 and then it lends itself to the last 36:44.012 --> 36:46.068 page . What is the 14 day superpower 36:46.068 --> 36:48.068 sleep challenge that is on the very 36:48.068 --> 36:50.729 last page . You get a participation 36:50.739 --> 36:53.729 sheet for doing what is called the 14 36:53.739 --> 36:56.179 day Superpower sleep challenge where we 36:56.189 --> 36:58.459 challenge you or invite you whenever 36:58.469 --> 37:01.580 you wanna start to focus on executing 37:01.590 --> 37:04.850 14 sleep hygiene habits for 14 days . 37:04.860 --> 37:06.693 Guaranteed to improve your sleep 37:06.693 --> 37:08.693 quality , your sleep hygiene habits 37:08.830 --> 37:11.659 upon completion , you can earn your own 37:11.669 --> 37:15.429 sleep as my superpower t-shirt eye mask 37:15.439 --> 37:18.100 or ear plugs don't knock them until you 37:18.110 --> 37:21.389 tried them . Ok . And on that note , um 37:21.399 --> 37:23.621 those of you watching , please be aware 37:23.621 --> 37:25.621 that you can download this from our 37:25.621 --> 37:27.732 site . And again , you can do this 14 37:27.732 --> 37:29.955 day superpower Sleep challenge whenever 37:29.955 --> 37:32.860 you'd like and to close , I just want 37:32.870 --> 37:34.814 again . Thank you for being here . 37:34.814 --> 37:37.610 Thank you for watching . And uh on that 37:37.620 --> 37:39.842 note , I wish you all tonight and every 37:39.842 --> 37:42.030 night , a good night's sleep . Thank 37:42.040 --> 37:42.280 you .