 All right, if you cannot sleep, then that means that probably you are fat or You're addicted to your cell phone Sounds harsh, but it could very well be true. I'm going to explain more in a second because we're about to give you four ways To improve your sleep and if you want to get the full seven ways to improve your sleep Just and you're watching this on YouTube just click on the link down below in the about section and We'll send you out a PDF of this seven ways to improve your sleep And if you're listening on the podcast go to swanwick sleep calm And I'm gonna send you those seven ways in a free PDF book as well Thank you so much for listening. Thank you so much for viewing on YouTube. Thank you very much for periscope as well We've got periscope people watching right now as well and listening in they're gonna ask some questions My brother Tristan the swanick is joining me right now. How are you Tristan? Hello? Very well. Thank you Just make sure you're talking to the microphone there a little bit better. Well, so Tristan is my youngest brother I'm 40 Tristan's 36 And Tristan just came over and like what three weeks ago Tristan. I think Be about four weeks ago now for four weeks ago What's it like being my youngest brother? It's an honor and a privilege James an honor and a privilege I can I can hear this the sarcasm dripping from your mouth there and So today we're gonna be talking about we're gonna be discussing in-depth four ways to improve your sleep if you struggle with sleep Then make sure you listen in make sure you keep watching we're gonna give you four ways in which you can fix that You're probably wondering why Tristan and I are wearing these orange tinted glasses at the moment if you're indeed watching it on periscope or Watching on on YouTube or on the video version of the podcast The James swanick show podcast in iTunes make sure you go there and subscribe if you haven't already We're gonna explain that in just a couple of minutes, but these glasses actually improve your sleep They will make you fall asleep faster and they will Ensure that you have deeper sleep, okay? But Tristan and I have been studying sleep for about the past 12 months I've interviewed the world's best sleep experts people like Sean Stevenson. He's written a book and Ben Greenfield is a great fitness one of America's top fitness coaches and it's so important if you sleep Well, well then your body's hormones work the way they're supposed to you get rested You can burn fat the way you're supposed to you're not irritable Which means you're productive and clear-headed which means you're happy and when you're happy You tend to eat better and when you eat better you're healthier. It's everything's entwined and and Capculated in how well you sleep now if you do not sleep well you stay fat or You cannot burn down that month that the stubborn belly fat that you may have And if you don't sleep well You become irritable and when you're irritable you become cranky and when you become cranky You make other people irritable and cranky and so you lose friends or you don't have as good quality friends You're not as good at work. And so you don't make as much money And we don't make as much money You're always struggling to pay the bills and when you're struggling to pay the bills You're unhappy when you're unhappy you eat poorly and when you eat poorly you Sleep poorly and it's just a vicious cycle. You get where I'm going here Tristan, what's your sleep been like over the years? Have you struggled with sleep or improved your sleep under any circumstances? Yeah, well, I think like like many people Early on in my years the teens certainly I used to sleep quite a lot I think the it's the old cliche that that teens are always in bed and it's hard to get them up Later on I started to you know started to work and I started to get a lot less sleep and I Certainly noticed the difference When I did start to get less sleep, you know, I found myself more irritable I don't think I was as clear-headed and it was certainly a lot harder to get up and go to the gym so yeah, I think certainly it's certainly over the years of Increasingly started to realize how just how important sleep is to good health. Yeah Well, I didn't realize how important it was until I started working out like I started working out about five or six years ago properly lifting weights and You know, I realized that my muscles were getting bigger if I got seven or eight hours sleep But if I've worked out and I was only getting five or six hours sleep, I didn't put on as much muscle It's pretty extraordinary that like the body needs rest It needs to rest not just the body, but the brain Like throughout the day you expend so much glucose in your brain from thinking In fact, the brain is the largest muscle in your body What I mean by that is it takes up the most energy of anything in your body the human brain so you must shut it off at night time and relax and Restore it. Otherwise, you're just fighting a losing battle throughout the day So if you struggle to get to sleep at night, there's a couple reasons why okay one of those reasons might be You're on your damn cell phone Lying in bed looking at your cell phone checking Facebook Instagram emailing texting See lying in the dark looking at you at your cell phone. Why is that bad? Well, because it's emitting this dangerous blue light. Okay, there's dangerous blue light that cell phones laptops TV screens emit and This blue light is tricking your brain into thinking that it's daytime But at night time, you don't want your brain to think that it's daytime You want your brain to think it's nighttime You want to naturally create a hormone called melatonin and melatonin is what regulates your sleep It's what helps you sleep but today We're now looking at cell phones laptop computers all these kind of things late into the night and because of it our Internal body clock a thing called The circadian rhythm is getting all out of whack So in this episode on this video and on the podcast and on Periscope We're gonna be talking a little bit more about how that disrupts your sleep And we're gonna be coming up with four ways in which you can Improve your sleep because it's everything. It's so important I just a reminder if you're watching on YouTube Just go into the about section and click on the link there and I'll send you seven ways to Improve your sleep and if you're listening on the podcast go to swanwick sleep.com and We'll send you out a free PDF as well seven ways to improve your sleep. All right, so the first way Which is fascinating to improve your sleep is actually to get morning sun Sounds weird doesn't it Tristan? Do you know why? Yeah. Yeah. Well, look The body has what's called a circadian rhythm otherwise known as body clock or you know a sleep cycle and What scientists have started to discover is that this circadian rhythm the body clock is actually regulated by lights particularly sunlight So in the morning after you've had hopefully your seven or eight hours sleep The best thing to do to get your body to realize that it's it should be awake It should be up and it should be active is to expose yourself to as much sunlight as you possibly can Yeah, it's funny because the skin actually has sensors So when you literally stand outside in the sun and the light touches your skin You're basically letting the brain know oh it's daytime. Okay. It's time to wake up So but if you wake up and you stay indoors for the first couple of hours and then you go outside Well, your body kind of still feels like it's it's it's sleeping And so later on at nighttime when it comes to actually go to sleep You can't sleep at night because the body still thinks it's two hours earlier So very important first thing in the morning get out there and walk in the sun for like 10 or 15 minutes We have a I have a little balcony here where we live in where I live in West Hollywood My brother's staying with me at the moment and our first thing in the morning I like to go out and just stand in the sun for five minutes on my front porch and just get sunlight Because I know that later on at night. That's gonna help me fall to sleep. All right So that's the first way make sure you get morning sunlight seems a bit peculiar, doesn't it? But it works second way and why we are wearing these glasses right now and I touched on it earlier is We're so addicted to our cell phones right now and they're all that dangerous blue light is hitting our brain So how do we stop that? Well, we either switch off our electronics 90 minutes before we go to sleep So that means no more cell phone no more computer no more TV But that's unlikely to happen because I know you and I know me and I know what humans are like We're addicted to these damn things So what do we do if you're not gonna be that that self-discipline? Well, you need to wear a pair of blue blocking glasses much like the pair that Tristan and I are wearing now Now these are called swannies Tristan and my last name is swan week. Obviously. We've called the nickname. I was called swanee at school or swanno So we called them swannies and these have an orange lens which block the blue light just explain a little bit how they work Tristan Yeah, well very much like we just touched upon that sunlight tells the body to be awake It's time to get up and be active The same the same thing happens at night time if you're exposing yourself You're particularly your eyes to a lot of bright light at night time Then the body thinks that it's still day the body thinks it should still be active and it doesn't start shutting itself down For sleep the way it should be Yeah, so you got two choices one shut down your electronics and If you're self-discipline you'll do it, but 99.9% of you will not Or You have to wear protective. I wear blue blocking glasses. Okay. Now. I'm just looking on periscope here I've got some comments here from sweet giggles 25 says they're quite stylish too. Yes, they are Thank you very much, and then we've got a question here from someone who's obviously just arrived saying why you're wearing sunglasses now Here's the thing. These are not actually sunglasses These are night glasses Okay, they're not sunglasses. They're night glasses. You only wear these at night time now Do you remember the very famous song in 1985? I wear my sunglasses at night Does anyone know who it was by? Was by a guy called Corey Hart. In fact, I'm gonna play it a little bit of it now. Here we go See if you can recognize this There we go Corey Hart in 1985 I was 10 years old Tristan you would have been five Do you remember me playing this this cassette was on a cassette called choose 1985 which was like a Compilation tape. Do you remember? I definitely remember choose 1985. Yes, but you don't remember this song I don't remember this one particularly. There are other ones that that stick in my mind a bit more If you remember the song I wear my sunglasses at night by Corey Hart Which I'm playing in the background right now and you're listening on to this tweet it out and say yes I remember Corey Hart. In fact, we should see if he's on Twitter Corey Hart So here's the the the chorus So we'll keep playing it in the background Eve Quiver says how does it help you sleep better by wearing those at night? Well, we actually just went over this but I'm happy to tell you again. Just let's listen to Corey Hart for a second Here we go It's a beautiful song. Well, just I'll turn it down a little bit Just have it playing gently in the background because that just brings me back to 1985 Tristan see if you can find Corey Hart on Twitter this the singer of this Let's see if he's around if he is we'll tweet him out and we'll make sure that you tweet him out as well The listener and the viewer so to answer your question to the Periscope viewer. They block dangerous blue light Okay, the blue light that's emitted from your cell phone from your Laptops from your computers and when you block the blue light, you're essentially telling the body that it's time to sleep Okay, and that's what you want so when you fall asleep you can fall asleep easier and Then your sleep that you actually have is deeper now Tristan and I released our own pair of these glasses This week actually If you want to learn more just go to swanwick sleep comm or you can click the link in the about section of this video If you're watching it on YouTube, and if you're listening you can go to bit.ly forward slash swanis. That's BIT period L Y forward slash swanis or again, just go to swanwick sleep so second way to improve your sleep is to Either switch off your electronics 90 minutes before sleep or it's to Will turn Corey Hart off here or to wear blue locking glasses now Tristan and I have developed these over the last Damn, I wanted to keep listening to Corey Hart there. Did you find Corey Hart on Twitter? Yeah? Yeah, I've got him. Yeah, really is Let's see it is at heart H-a-r-t Corey I love it. Oh E-y I love it So make sure you set a tweet out to him as well and say hey I we were I was watching you guys wear all James and James swanick wear some your sunglasses at night Says okay, definitely purchasing awesome. Yeah, so if you want to purchase right now go to bit.ly forward slash swanis. That's BIT forward slash L Y Sorry, I got that wrong. You know what Tristan you write it down. Maybe and we'll just show it up Sure, put it up to the periscope listeners. So let's continue here. We're doing we're talking about four ways to improve your sleep So let's move along. Okay, so the next way to improve your your sleep is to Cool your room. Okay studies have shown that if you sleep in a cool room like a almost a cold room You sleep better. In fact, there is a study that has come out that suggests that the optimum Temperature for you to sleep in is exactly or anywhere between 60 and 65 degrees, okay, so you sleep better when your body temperature is cool So if you have an air conditioning in your house Put the air conditioning on even in the winter if it's cool open up the window and let a very cool breeze come in and just rug up because Studies are showing that you sleep better when your body temperature is cool for people watching on periscope. There's the link there It's bit bit.ly forward slash swannies and if you're watching on on The YouTube there you go. There's the link as well bit.ly forward slash Swanies so yeah, so there you go. Make sure you stay cool You sleep better when your body temperature keep your room around 60 to 65 degrees if you can That is going to ensure that you you sleep better. Have you found that yourself Tristan or like I mean look think about it You're in the summer You're sweating. It's how you're tossing and turning right it makes sense Yeah, it definitely does. I remember as a kid that When when there was warm weather and I stayed at a place with that had air conditioning I used to love turning the air conditioning down really low temperature and Getting under the covers having like, you know heavy blankets on and it just felt really nice and I always slept really well and it's not until I actually Looked at that study that I began to realize that that's why I slept so well when when I had the air conditioning down quite low because Humans the human body sleeps best when it's you know at that cool temperature Yeah This time a year ago I was subletting a place in Hollywood and they didn't have an air conditioning in and they had an overhead fan in in Los Angeles in Late August early September. It's like sweltering. It's so hot and I had the worst sleep ever because it was so hot Now obviously I'm in my own place here also in West Hollywood, but but further up and it's much cooler There's no the sunlight doesn't hit my room as much I've got big trees outside which block it and I have an air purifier and have a Two air conditioning units so I can sleep much easier now and my sleep is considerably better And now as we record this which is November December 2015 It's quite it's been quite cool. Have you noticed that the last few nights here in LA? It's been very cool in fact, but I deliberately opened up a window of My bedroom to let the cool air come in even though it even though it would be warmer If I if I shut it because I wanted to drop the temperature down of the of the room Yeah, I've actually had the fan on quite lightly as well. So even though it's been quite Been very cold here in LA. I'll still have the fan on quite gently because just having that air circulating Keeps the temperature down to a nice optimal level for the body to rest at All right, so there we go. So let's move along here. So we've covered Make sure you get morning sun Make sure you either switch off your electronics or you grab yourself a pair of swannies at swanwick sleep calm the blue blocking glasses They're available now on Amazon And make sure you sleep in a cool room. Make sure you cool your room The optimum temperature is 60 to 65 degrees So let's do the fourth one the fourth tip that we promised you here and that is exercise in the morning Researchers at I don't know if I've pronounced this right is it Appalachian State University? I'm not sure Appalachian State University found that morning workouts are best if you want to get the best sleep at night Now researchers tracked the sleep patterns of participants who worked out at three different times Okay, there was a group that worked out at seven in the morning another group that worked out at one o'clock And there was another one that worked out at seven o'clock at night What they found is this those who exercised at 7 a.m. Slept longer and deeper Than those who exercise at lunchtime or night time then in fact the ones in the morning had up to a seven had 75% more time in the deep sleep stage at night So that's 75% more time in the deep sleep stage at night So look if you've got no choice but to exercise in the afternoon or evening and of course exercise Right But try to do it at least four hours before you go to sleep Okay This is because your body temperature rises with a workout and your body must be as cool as possible to sleep best So a couple things there obviously We're talking before the one previously you want everything to be as cool as possible You would once your body temperature to be cool. So if you're gonna work out It's gonna take you four hours to bring your body back down to a cool state because exercise heats you up, right? A lot of people have you found that like I don't know if you've exercised late at night and then struggled to get to sleep definitely back in Australia. I'm in a indoor soccer team and Some of the games are on very very late at night. There was even like a 950 start and what I've found is that the later the start of the game The longer it takes me to get to sleep that night Mmm, and that's really because that the body is all is quite warm from that physical activity Yeah, so So yeah, try to avoid late night exercise if you if you can't avoid it, of course do it There's no way I'm gonna say don't exercise You know but because exercise helps you sleep in general But try to do it four hours before you go to sleep and just know this that if you exercise in the morning as I Do you you're 75% or up to 75% more in that deep sleep stage When you actually do sleep, let's take a couple questions from periscope If you're listening to this on the podcast and you don't follow me on periscope, please download it to your phone Basically you can watch me live and I ask me questions live. It's a lot. It's more interactive Podcast obviously you're listening to a recording of me having recorded this episode But on periscope you can watch and listen live To the periscope is thanks for watching send me a question right now And if you're watching on YouTube be sure to subscribe to my podcast the James swanik show In iTunes and if you're listening on the podcast Please write a review if you were a long-time listener and I've and you've felt like you've got a lot of benefit from my podcast Over the last 18 months Would you really help me out? It would help me out tremendously if you would write a review and just write a little review about the Podcasts the iTunes algorithm likes reviews likes subs people who subscribe it helps you go up the rankings So there you go. There were four ways to improve your sleep now. Let's just Talk about these swannies just before We wrap this up If you're watching on the video, there's the pit. This is the box that it will come in When you open them up, I'm just showing if you're listening in the podcast I'm just showing here that the swan week box that you get and if you're listening on the podcast You know, I've been talking about this all year then it comes in this little case here and then you open it up and This version will actually have well this version doesn't have the plastic wrapping But they come it comes in plastic wrapping as well So these are they the good news about these is that you can actually wear them out on social occasion So you can wear them out to dinner in fact we went to a Thanksgiving dinner recently up at up in the Hollywood Hills of the friend friend of mine called Mark Dahmer and We wore them at this Hollywood Hills party and they were probably about 30 35 people right Tristan and People were admiring them weren't they? What kind of feedback did you get? Well, everyone kept on asking me where about so you get them from and Yeah, people really likes them some a lot of people had actually heard of the concept of Blue-blocking glasses before but we're quite surprised at how stylish ours were it always been looking for ones that actually looked a little bit cooler But haven't been able to find them. They're actually most of them are like something out of the 80s. Yeah, well the ones that that That people have been wearing up until this point have looked like those kind of workmen goggles You know like you see those workmen when they're mowing the lawn or they're using like a wind blower Safety yeah safety goggles safety glasses those orange safety goggles and so people have been going People who know who are familiar with how you know, you know wanting to block blue light have been wearing these but ugly Safety goggles out to dinner and people have been going what the hell you're wearing you look like a douche Which is true you look like a douche So I was trying to figure out because I'm pretty vain and I wanted to make sure that I could go out here in Hollywood at Nighttime and still talk to to to to people and not have them think that I was a freak And so I put the orange lens in a kind of a Ray-Ban style kind of night glass Not a sunglass frame, but like what are reading what reading glasses might look like and the end result is this Which you can see the eyes so so people when they're talking to you you can see They can see your eyes because you can see through versus if you're wearing sunglasses Where you look like an idiot because you're wearing sunglasses all those safety goggles In fact sorry to get you to do this Tristan But could you just go up there and just grab the pair of sunglasses? I must want to show the difference like if you just the difference between wearing sunglasses at night like Corey Hart We're singing about Versus wearing these ones. So if I wear these for example put these sunglasses on now And I go out to dinner. I look like a blues brother Like I look like Jake Elwood from the Blues Brothers and people would look at me and go Look at that douchebag wearing glasses. Why is that guy wearing sunglasses at night, right? You can't see my eyes You just like you think you're too cool for school, but take these off and wear the night glasses with the orange lens You can see through you can see the eyes They're kind of cool and funky. Some people say you look like bono from you, too It's a great conversation starter and just because someone can see your eyes They're not they don't feel uncomfortable, right? Yeah, I've been been surprised how Unremarkable most people find them actually they're curious, but they certainly don't Find them to be strange and a lot of the time I'll have conversations of people They won't bring them up at all because they just seem quite normal. Yeah I mean and even the people who do notice them are Admiring you and it gets your attention if you're a single person for example, you want to stand out in a crowd You wear these damn things Girl if you're a single guy like a girl might say what are they or look at you and notice you if you're a girl Guys might come up and like trying to think of a way to like approach you and have started conversation I'm like, oh, what are those glasses about? So they're they're peculiar, but they're stylish peculiar, right? They're not they're not you don't look like an idiot wearing him You actually look cool and it's a great and like then you start to talk about the technology and how it helps you and help your health Related people want to know how to improve their sleep. This is a common problem so So yeah, I hope this helps go ahead and tweet out right now actually I'll Follow us on Instagram. You can follow Tristan and I on our swanic sleep at swanwick sleep on Instagram I'm on Instagram at James swanick Tristan's at Tristan swanick But the best thing is if you want to get more tips on how to sleep ongoing Just follow us on that swanwick sleep because we post tips along the way Just a reminder if you want to get a free book a free e-book on seven ways to improve your sleep You want to get those other three ways? Go to swanwick sleep comm and we'll send you an e-book if you're watching on the video click below On that link that'll take you through we'll send you the e-book And if you want to grab a pair of swanis go to bit.ly forward slash swanis. That's BIT dot L Y forward slash Swanis there it is again Yeah, and so yeah, my sleep is definitely improved since then I now get a solid seven and a half hours every night Sometimes it's seven sometimes it's eight, but I I first got into this last year when I was watching Late night West Wing not West Wing Mad Men episodes, you know, I never watched an episode of Mad Men the I think it's AMC right the AMC show Before a year ago and so a year ago for the first week. I was up watching these Mad Men episodes Sitting up at night. I'd finish it closed the computer and then I couldn't get to sleep And I didn't realize it was because this blue light was coming out of my brain the whole time keeping my mind active Then my mate Mark Dahmer told me about you know The dangers of blue light and then I put on the pair of these but ugly goggles and then for the next three or four weeks I watched Mad Men episodes with the goggles on a downloaded flux, which is a software you can put on your computer which lowers the The blue light emissions from your laptop computers and I found myself falling asleep halfway through the damn man Man-man episode so a lot of the times I was like I'll have to watch the second half of it tomorrow So these things do work. They improve your sleep. They're gonna help you lose fat Sleep better when you sleep better. You're more active You're more focused when you're more focused you make more money when you make more money You're happier when you're happier you attract better people into your life And you just wake up feeling refreshed imagine, you know How how much better your relationships will be for them for the rest of your life if you understand this and you can Really optimize your sleep just that's right. Yeah All right. Well, thank you so much for watching. Thank you so much for listening Cory hard. What was easy? What was his tweet again? Heart Cory? That's so good. Oh, Cory Let's let's wrap this up by listening to a little bit of Cory hard again. Shall we just to take this out to the break? Yes Let's go. Well, I want to find the chorus here again before we wrap this up So cool, huh? I remember what I remember driving in mum and dad's Volvo green Volvo back in like 1985-86 we're driving from Brisbane to Sydney and I was listening to sunglasses at night You don't remember that the Volvo have a cassette recorder back there. No, no I had it in my cassette recorder my water with my Walkman. I had it in my Walkman. Yeah, and Then there was another song tears for fears like I remember cheers for fears is the one that's the one I really remember I Well, my sunglasses We're This has been James swanick and Tristan swanick from swanwick sleep.com get your pair of swanis That's swanwick sleep.com follow us on Instagram at swanwick sleep and make sure you send a tweet out to me Tristan and Cory heart from sunglasses at night and we'll catch you on the next one. See ya