 Alright, another day and another video and in today's video, I'm going to be talking about my five simple tips when it comes to optimizing your sleep. You see, for the last couple of decades, we as a society have been reducing our quality of sleep, both quality of sleep and time of sleep. On average, we used to sleep north of eight hours. Today, we only sleep six hours, which is a big fucking problem. Now, regardless of who you are, whether you're an athlete, an entrepreneur, a single mother, a parenthood, anybody, a single dude, a single girl, a teenager, a child, doesn't matter, sleep is the most important thing in your life. Like, here's something simple you can do. You can literally go on PubMed or Google Scholar and type in benefits of sleep weight loss, benefits of sleep for mood optimization, benefits of sleep for hormone, benefits of sleep plus X, benefits of sleep plus Y, benefits of sleep plus A. It doesn't matter. Sleep helps everything. And so, if you're a person that's looking at kicking fucking ass in life, health, wealth and love, health, wealth and love, if you want all those three, I think sleep is one of the most underrated and underappreciated tools you have in your life to optimize. But I'm going to tell you right now, I'm going to tell you five simple tips that I personally do, and there's so many other different ones out there, but I'm going to tell you my favorite five that I use that's simple and easy. I have some other ones, but these are ones that I kind of go to on a daily basis. So, tip number one, blue blocker glasses right here. These are the non-sexy ones. These are the $15 Uvex ones from Amazon, which I think are one of the best ones. So, blue blocker glasses. And why is it important to wear blue blocker glasses is, it eliminates a blue light. You see, once again, you can go to PubMed. So, blue light, the light from your ceiling, the light from your computer, the light from your camera, it affects your hormones. And I'm going to kind of dumb things down as much as possible now by no means an expert. I learn from experts. So, blue light. So, what blue light does, when you're exposed to blue light at night time, it increases your cortisol a little bit and decreases your sleep hormone called melatonin, which is no bueno. Not good. You don't want to have decrease of melatonin. You want to have a natural progression of melatonin, which puts you to sleep. So, this blocks out the artificial light at night time, which we were naturally akin to. You look at human sapiens, well, think about it. Light's a new invention. It just came in the last hundred years when Nikola Tesla and Edison, before that we had fire, which hold different wavelengths, right, infrared. That being said, do not expose yourself to night light. What I like to do is I like to wear my blue blocker glasses about two to three hours before bed. And at the exact same time, if you are using electronics, you can use programs like Flux or any other type of light simulation device on your device to reduce the exposure of light. So, that's number one, blue blocker glasses. Number two, exercise daily. So, I don't have to sit here and tell you why exercise is important. It's a fucking no brainer, but exercise daily. And here's even another extra tip for exercising. In fact, if you're having trouble sleeping, if you exercise about an hour and a half to two hours before bedtime, it can be something as little as doing 20 to 30 push-ups before your bedtime. It increases your internal body temperatures, which then automatically forces your body to dispel the heat. So, it actually cools down your body, which is good. Having a colder body puts you to sleep, which brings me to point number three. Number three is have a cold room. And so you can once again go to PubMed or Google and check in the studies by having a colder bedroom gives you a more deep rested sleep. So, that's number three. Number one, blue blocker glasses. Number two, exercise. And if you want, you can time a little quick sprint exercise before bedtime. And number three, keeping your room cold. Number four, if you have one of these little babies, this little diffuser right here can get yourself passion flower, essential oils. You put a little dabs in there and you have it going. Passion flower has been shown to be quite relaxing for the body, relaxing for the mind, relaxing for the nerves, which puts you to sleep. So, I like to have this, I have all these different types of essential oils, put a little dabs of passion flower. So, that's number four, passion flower. Number five, this guy right here, melatonin. Now, I personally don't have this every day. I use this on an ad hoc basis, right? So, I mentioned earlier melatonin is your sleep hormone and blue light, as I mentioned, reduces your melatonin. But if you are traveling or you don't have access to your blue blocker glasses or whatever may be, if you're just having one of those days, melatonin is really good. I would recommend a sublingual time release melatonin, which is really good. I have no particular company. This one's natural factors. They're all pretty much the same. But melatonin is really good. Number six, this one's on an ad hoc basis as well. Now, chamomile tea. It's an instant classic. Your mom probably tells you to drink chamomile tea, but there's been shown in studies to be quite calming for the mind as well, calming for the nerves. So, a simple cup of tea about two, three hours before bed does you well. And then finally, number seven, this one's going to be a little bit different for a little bit of people out there, okay? Number seven, number seven is I avoid dinner about minimum three hours before bed. I don't want, I want to have a gradual circadian rhythm with my eating windows. And you can look at some very interesting studies where they have timing of breakfast, lunch and dinner and how having dinner away. So there's two folds why I do this. Having dinner away from sleeping is really good for maximizing hormones. But as well, it gives me a good window of time for my form of intermittent fasting because I like to have an early dinner and then a later brunch or a late lunch, which gives me a nice 16 hour window of intermittent fasting. So those are the top seven things. And that's pretty much it. Those are the tips. Now there's so many other different tips you can do. So many other tips like you got like sleep rings, like aura ring, which is pretty interesting. You can do like sleep magneto pads. You can do like bio sleep pads. They have all these different apps, bilingual, not bilingual, it's binaural beats, right? For the audio of both hemispheres of the brain, you can do acupressure. So you have acupressure masks that you can do before. But there's a dime a dozen different strategies are like simple strategies almost cost you nothing. Like glasses are like 15 bucks. This is $10. This diffuser from Amazon is like $15. So these are like super cheap things that you can do that anyone can buy off of Amazon. But those are my simple tips that I do. I hope these tips help you out. Remember sleep is the most fucking important thing possible. If you're looking to get better health, if you're looking to lose weight, if you're looking to improve your mood, if you're looking to do everything better in your life and have a clearer, clearer focus of all aspects of who you are, get your fucking sleep fix. Alright guys, that's it for this video. If you have a comment or question, as always, leave a comment below this video. And on PNAS, don't forget to subscribe. Peace.