 Okay, okay guys, so in this video I'm going to be talking about sleep. It is really something that is undervalued in society because people wear it as a badge of honor. It's like, I've only slept four fucking hours. I'm going to tell you something. I used to sleep only four or five hours a night and looking back in hindsight, I can see why my performance was garbage. My concentration wasn't good, anything, anything that I try to do in my life wasn't good because my body was running on half full. Sleep is everything. It controls your immune system, it controls your energy, it controls how you heal, it can control whether you're trying to go to the gym to build muscle. Everything. Everything has to do with you recharging your fucking human body, which is sleep. So in today's video I'm going to go through, let's see, I got one, two, three, four, five, six, about seven tips, 95% of these tips are free Costy Jack Diddly Shit, okay? Here we go. Sleep tip number one. It actually starts in the morning. When most people wake up, they usually stay inside. They go downstairs, get coffee, then they go to the car and they go to the office. There's something in our body or in nature in general called circadian rhythms. And remember, I'm not a scientist or researcher, you can Google this yourself. I'll leave a link below this video to talk about circadian research or circadian rhythms. Basically, circadian rhythms are clocks in your body. Your body is designed to function within a clock and this clock is designed to correlate with outside external factors. When it comes to sleep, what are the two most important external factors when it comes to sleep? Light exposure in the morning and not being exposed, a lack of light exposure in the evening. So the first simple thing that you can do, even if it's the fucking winter like we have here in Canada, it's like, yeah, not good, is to get your ass outside. 15, 20 minutes, like, wake up, drink some water, get your ass outside. Now, if it's cold, really cold and rainy and snowing, you can kind of artificially, but not to the same degree, control that environment. So you can get something called a light box. And so there's a bunch of them. I'll leave a link below this video, but pretty much what a light box does, for the most part, no, 100%, it kind of mimics the light exposure you should have when you go outside during the day. Not the same level, but it's better than nothing. So get your ass outside and if you can't get outside, use a light box. The next thing that I like to do is most people spend time in front of a computer, fuck, computer here and all that stuff, you're around artificial light. Artificial light is not the best for the health of your eyes. Really not that good. So what I like to do to kind of stabilize that is I like to wear gunners. You don't have to use gunners, but something to minimize the effects of blue light from your electronic devices. In fact, on my phone, I have a 24 seven app that blue light is on. Most phones have it. You can go to any of the app stores and download a blue light filter for your phone. So I use gunner glasses throughout the day and I make sure every 90 minutes, so it's proven in studies for focus 90 minute chunks. So I usually do a chunk to 90 minute sessions. So I do 90 minutes of focus time, whatever you want to focus on. And then I go 20 minutes outside. So think about it. I go 90 minutes, 20 minutes outside, 90 minutes, 20 minutes outside. I try to spend as much time outdoors as possible. Okay. Next thing, this applies to everything as well. Get your ass to the gym. You have something called mechanical receptors with inside your body. And the more you can train your body, the deeper, recuperative sleep you could have. Now you don't want to train too late at all. Once again, this isn't set in stone, depending on the schedule you have. Ideally you want to train maybe about three hours before bed. There are some hacks though. There's some interesting body, body temperature hacks. So this goes to my later point. It's been known that when your room is colder, you can sleep better. So this is why taking hot baths really work because what happens after you take a hot bath? Well, pretty much you vasodilate and your body is getting expelling all the heat as possible so your internal core temperature drops. So a cool hack if you can't do a bath is you do a bunch of push-ups maybe an hour before bed, not as like a workout, but to get your heart rate going so you can vasodilate so you can cool your body internally. Okay, next thing. Coffee. I love coffee. I'm a coffee nut. However, coffee has a pretty good half-life. Half-life meaning how long the effects last in your body. And number two, depending on what kind of methylator you are, so depending on if you're slow metabolism or fast metabolism, obviously it's not binary. You should kind of refrain from having any caffeine, let's say not past one o'clock, right? So anything before one, it's okay. Once again, these are tips. It all depends on your situation, nothing set in stone. So no caffeine past one o'clock. Next thing, this is case dependent on people. However, there's some interesting studies showing that you should space out your dinner when it comes to sleep. So they're talking about three hours. So if you're going to bed, let's say at 11 o'clock, what is that? 10, 9, 8, so 8 o'clock, 9, 10, 11, right? 8 o'clock is your final meal. You do not want to have the meal too close to bed. There are a couple of reasons why you deviate a lot of energy or metabolism towards the metabolizing of the food. And so that's one of the theories. There's other ones. I don't want to dive into it, but that's a cool tip. If you're having sleep troubles, try to space out your dinner before you go to bed. Next thing is this. So depending on where you are when the sun sets, naturally the human body based on the circadian rhythms, we should not be exposed to light. So I wear these blue blockers. These are the ghetto cheap ones. These are Uvex. They work wonders. Obviously you don't wear these outside. I'll leave a link below this video, but these work fantastic. They're like 10 bucks or something like that. There's other fancy ones out there, but if I'm indoors, I don't really care. For 10 bucks, they do a fantastic job. So I wear these before I go to bed. So in this case, I'm in Toronto, sun sets around six o'clock. It's pretty much wintertime over here. If I'm not outdoors or if I'm not at an event, even if I'm at an event, I wear more stylish blue blockers. But if I'm at home around six o'clock, I put these guys on. Next thing, as I mentioned earlier, I turn off the heating and nighttime in my house. A colder room shown in studies produces a deeper REM sleep. So a little hack they can do, maybe you don't want to turn off your furnace, maybe have pets or whatever, wherever you're living, you can crack the window open in your master bedroom. So a colder room equals a better sleep. And last two things, I wear a Mindfold. This thing's pretty cool. It's like 3D. I don't know if you guys can see it. It's actually as usual, tripping out. It's great mask. But it is the best blackout mask that I've seen so far. I've tried them all, a couple of things that would kind of change if I had a choice on this. But this thing does wonders. So remember, circadian rhythm, so we don't want any light at night. Any, no light, period. There's even some interesting studies showing the light touching your skin can affect you. So raising cortisol and decreasing melatonin, which is no bueno. You want to have a slow progression of natural melatonin release at nighttime. And you want to have a decrease of cortisol at nighttime. And so this really does help. And finally, I don't use this each night. I use this on an ad hoc basis, depending on my situation. If I had a late evening or if I was on a flight, I'll use melatonin. So melatonin can be used sublingually. They have sprays or all different types of formats. I'm not big on brands, you can use melatonin on an ad hoc basis when it comes to sleep. So that's it. Pretty much 95% of these sleep tips are free. Get your ass outside, train, go to the gym, don't have coffee after one o'clock, try to eliminate dinner, three hours before bed, wear some of these glasses, use a light box, use a mind fold. And hopefully these simple tips can help you have a deep restorative sleep. All right, guys, I'll leave you at that. If you have any questions for me about sleep, about health, about whatever, please leave a comment below this video. I'd love to hear back from you. And talk to you guys soon. Adios.