 All right, five ways to improve your sleep with the sleep expert, Sean Stevenson, who's the host of the model health show in iTunes podcasting world. Now, what's the number one way to improve your sleep? We're going to do five, Sean. All right, number one way is screen curfew. Give yourself a screen curfew. And so what does that mean? Well, the Rizzler Polytechnic proved that two hours iPad use before bed is enough to suppress your melatonin secretion, which sucks. It helps you get deep, anabolic sleep. So if you're on the screen right before you go to bed, chances are you're not going to produce melatonin. You can go to sleep, but you're going to wake up time. So give yourself a little curfew and get off the device maybe 90 minutes before you bed or wear some of Jane's new glasses coming out to block out blue light. Yeah, I got a number one. We've got a pair of blue blocking glasses. You wear these things. I wish I had a pair on me now called Swanix. I'll put a little link down below here where you can find them. But they block blue light and the blue light from the screen that you're watching this on right now is keeping you up at night time. So you want to wear blue blocking glasses or just switch off electronics an hour, hour and a half before you go to sleep. All right. Tip number two, Sean. And by the way, we're at the podcast movement here in Fort Worth, Texas, which are all these people behind. So make sure you check out Sean's podcast in iTunes, the model health show. Number two, Sean. Tip number two is to get some sunlight. So funny thing is it might be counterintuitive that getting more sun can help you see better at night. This is going to help to set your circadian timing system, which is basically your body's hormone system. And guys, don't really get that we have hormone cycles. Women get it, but we have them too. And so getting sunlight in the early part of the day will help you see better at night. So wait, when we wake up in the morning then, we should literally go outside in the first, say, 10 minutes. So the sun hits our skin? Is that right? So the circadian rhythm kicks in. The body says, oh, okay, it's daytime, which then makes it easier for you to fall asleep at night time. Is that how it works? Precisely. I love it. All right, tip number three on how to sleep better. Tip number three, Appalachian State University, get a study, three groups of exercises. Group A, exercise at 7 a.m. Group B, exercise at 1 p.m. Group C, exercise at 7 p.m. The 7 a.m. group got 75% more deep sleep than the other group, which is more anabolic sleep. So get some exercise in the morning. Wow, that's amazing. That's incredible. So if you want to sleep better at night, sleep first, sorry, work out and exercise first thing in the morning. A little tip that I do, I leave my gym gear at the foot of my bed when I go to sleep at night. So when I wake up in the morning, I see the gym clothes and I just automatically put them on because there's that visual cue, James, you've got to work out. James, you've got to exercise. So that's the first thing I do. That way it makes it a lot harder to skip the exercise. Exactly. So the first thing in the morning exercise will help you sleep better at night. Tip number four, Sean. Tip number four is having orgasm. All right, that is your job. I'm in. Put me in, coach. I'm in right now. So when you have an orgasm, you're having a cocktail of chemicals released, prolactin, oxytocin. Prolactin is a big one. Now here's the thing, studies show that men produce four times more prolactin when they have a partner, when they actually have an orgasm along with a partner than by yourself. So by yourself it will work. And chances are you might want to order pizza and have some cereal. But having an orgasm with a partner will help you sleep better at night. All right, so watching porn is not going to be as effective as if you've actually got a real person. You can place it on the screen unless you're watching it with the glasses on. That's right. Then just take a picture of that whole situation. Yeah, we don't want to do that. All right, tip number five, just a drum roll before tip number five. Sean Steven is the author of a great book called... Sleep Smarter. Sleep Smarter. All right, he's the author of that book. Check it out on where do we find it. Go to amazon.com or go to sleepsmarterbook.com. Okay, here is the fifth tip now on how to sleep better. Go for it, Sean. All right, fifth tip is keep it cool. So research indicates that the perfect temperature, and by the way, we've all had this experience of being hot and kind of sweaty and it being uncomfortable and not getting good sleep. So it's clinically proven to get you a more anabolic, non-rim sleep if you're cooler. And here's the ideal range. It's going to sound a little frosty, but between 62 and 68 degrees. So some people will be like, no, I'm going to die. But it's really your extremity. So wear a pair of nice warm socks, but keep it cooler, and it's going to help you to get more anabolic sleep. So what happens if you live in a hot climate like I do in California and Los Angeles? You live in LA as well. You have to have air conditioning to keep it cool. Is that kind of what we're doing in summer? It depends on, again, it depends on where you live. I'm actually in the Midwest right now. I was looking for a place in San Diego long story, but you know, it depends on where you live. You know, the places that are tend to be hotter, tend to have air conditioned. You can regulate stuff a little bit more, but do the best you can to cool off. Really simple as that. All right. So what you're going to do is keep cool. Make sure you're cool. All right. So there you go. Five great tips on how to sleep better from Shawn Stimson. Make sure you check out his podcast, The Model Health Show in iTunes. Check out Mike's podcast, The James Swannick Show in iTunes. And check out his book, Sleep Smarter on Amazon. That was awesome. Shawn, thanks buddy. Appreciate it. It's my pleasure, man. Anytime. Make sure you share this video with someone who cannot sleep very well right now. All right. See ya.