 The first fundamental I'm gonna go over for is sleep. Oh, yes, glorious sleep The one we love yet we tend to neglect so often with phrases such as I'm too busy to sleep or I'll sleep when I'm dead. I Once had a teacher tell me that the body only needs five hours of sleep a night to function on Do you guys like sleep? Huh, it's pretty good stuff, huh? Do you have trouble sleeping at night? Who has trouble sleeping at night? You can be honest Yeah Yeah, there's a reason for that So I have been sleeping I had been sleeping an average of six hours of night Which when did six become the new eight? Right like oh, yeah, six good and you know, I'm solid. Well Did you know that when we sleep our bodies secrete Awesome sex hormones such as testosterone and human growth hormone naturally That we need to give us our vitality from day to day to help build muscle and If you're trying to lose weight, it's vital to have these hormones secreting properly Did you know that when we sleep if you're trying to get out of pain? High-quality sleep will help reduce inflammation and One night of deprived sleep will reduce your insulin sensitivity up to 30% that means you're gonna wake up feeling hungry and Craving sugar for most of the day and you wonder why It's because your blood sugar gets destabilized by Low-quality sleep So if you're trying to lose weight or you're trying to get out of pain and you're not sleeping It's gonna be very hard to do that. So by improving my sleep and Making sleep a priority I was beginning to reduce Inflammation in my body already naturally Okay, no pills no medicated sleep high-quality natural sleep So now I'm gonna give you Five tips on how to get a good night's sleep. You can start today by doing this. All right, so grab a pen and paper and Simple tips the first one And this is the hardest one of them all for me or for people that I work with people that I teach is making sleep a priority Number one making sleep a priority number two Avoid creating a second daytime So as the sun goes down start reducing the lights in the house and start preparing yourself for sleep Naturally, this will give your body a chance to produce the right amount of melatonin that we need to stay it to fall asleep But then stay asleep throughout the night next Put a scurf put a curfew on screen time So if you're trying to go to bed at 10 ideally you should have a curfew of nine And if you're one that's that's really suffering and trying to to to improve your sleep Not a minute after Why well Scrolling through Facebook or scrolling through emails starts overstimulating a part of the brain called the prefrontal cortex And it's basically putting that part of your brain on a treadmill to do sprints right before you go to bed at night So you could feel exhausted physically, but mentally You're still going All right The next tip make your room as dark and cool as possible Ideally you shouldn't be able to see your hand in front of your face And you should need a little cover to pull over to keep you warm and Finally make two lists one list of things to do the next day and Then a list of things to worry about the next day because we go to bed at night thinking about all this stuff Physically take them off out of your mind and putting them down on paper and putting them on the bedside table