 Our next caller is Sandy from Texas. Hey, hey, Sandy Doug tells us that Sal's your least favorite host. Tell us why So what's your question, how can we help you? So I'm calling in regards to I'm working on getting better sleep. I Finally clicked a couple months ago about I should probably be getting more sleep, but I'm having trouble staying asleep I was wondering if you guys had any tips or any supplements y'all recommend to help me stay asleep I'm sleeping on average about six hours. Okay. That's a great question When did let me ask you some more questions because I need a little bit more information When did these sleeping issues start for you? Honestly, I haven't slept that well since I was in since I was in high school and then When I joined the military, I just didn't get much sleep. It didn't help at all And then once I started listening to you guys, I was like, well, maybe I should start working on my sleep But yeah, that's where I started kind of Noticing that I couldn't stay asleep. Okay. So so in my ex I've worked with quite a few clients who have served in the military By the way, thank you for your service Thank you. One thing that I notice in common is that they tend to have sleep issues when they're done You know when they're done serving Was it difficult to get good sleep when you were serving? Was it because you were Because of the schedule or because of the stress of being, you know, you know somewhere else or whatever Did you notice any of that? To be honest, I think it was just poor decisions on my end I didn't really put any Importance to it and I guess I just kind of got used to it But I didn't really Maybe the a little bit of the scheduling was was a factor there But I think majority of it was just bad decision bad planning. Sandy. Have you tried masturbating before bed? Works for Adam You should answer that that's absolutely There's I was just watching a video the other day and master I was in that that there's actually a hormone that's released that pairs with testosterone that works like a sedative So it's it's actually proven to help you sleep. Yeah, unless you're looking at the computer screen Well, yeah, yeah, hopefully you're using your imagination and you're not using the computer screen Nowadays that's boring Sandy. Do you drink coffee or caffeine do you take caffeine during the day in the mornings? Okay, so first thing I would do is I would eliminate caffeine I know this sounds for a lot of people. It's like a pain in the ass But it actually in studies makes the biggest difference for people even if the caffeine that they have is First thing in the morning. So that's the first thing I would do is I would slowly reduce or completely eliminate Caffeine the second thing I would do is I would do a sleep routine So I don't know if you've heard us talk about this before on the podcast But an hour before bed turn off all electronics or wear blue light blocking glasses. I would take it to another level I'd say as soon as the Sun goes down You either either one put on blue blocker glasses or shut lights down go by candlelight and really limit your salt lamps and all that Yeah, limit the amount of television phone or computer time at night Yeah, that makes that make those two things right there make the biggest difference and then in terms of supplements I've personally tried a lot of sleep supplements and There is nothing that even comes close to the Ned sleep blend. I that stuff is potent it works every single knock you out I mean we've done melatonin we've done all kinds of stuff and that was like the first time where I just went out like Literally like a brick that being said though check the big boxes. Yes, right? So I don't don't you I wouldn't Recommend to a client to use Ned and they're on their computer till midnight or staring at their phone in their bed Like I tell them to get rid of that stuff first and and or invest in something like a pair of blue blockers that you can wear When the when the Sun goes down those things should make a bigger difference and then like a cell said the caffeine Check the big boxes first and then if you're still having trouble then I would know how late are you eating too? so I Eliminate eating too close to bed because I've you know, I've been listening for a little bit. I Think the latest I'll have anything is maybe around the six or seven when I get off of work And then I was also I didn't know if maybe working out too close to bedtime Might affect it because typically when I get off of work. I'll have something small go to the gym and then I'll come back and shower and hit the rack. Yeah. Yeah, no working out About two hours within two to three hours before bed can definitely affect sleep negatively for some people And especially if you take a pre-workout, but if you do even if you don't the workout itself can make it difficult To go to sleep. So you want to give yourself at least a couple hours Before bed, but honestly if you eliminate the caffeine do the sleep routine You should notice a significant improvement and also remember this is a practice So it takes a week or two before you really start to see consistency in terms of how it's working So don't just do it once and then say oh, it didn't work. It's not working for me like anything else. It's a it's a routine It's a practice after doing it for about a week or two. You should notice some improvements Okay, all right. All right, man. Thanks. Thanks for calling in. Hey, thank you. I appreciate everything y'all do man Thank you man. Yeah, you know sleep you don't like my masturbation tip I mean why not and it doesn't make you guys sleepy right before or right after excuse me I haven't had good sleep. You know, it's always an option. Yeah Jesus There's a certain kind I mean that's L natural to do that's as natural as you can get yeah, I guess you're right You know what though seriously though It's you know, how many times I've towards the end of my career at least this wasn't at all for most of my career But towards the end just getting people to like kind of take it seriously just made all the difference Yeah, well, that's why I wanted to reiterate that after you guys went the Ned direction because I mean Ned's amazing as far as how it Works, but I'd always rather see a client first and check the big boxes for you if you're because almost Everybody especially today right today with our cell phones It's the root of it It's rare that I meet somebody now and I and if I asked like do you look at your phone in bed like when you're in bed Everybody does everybody does very few people I know have a good practice where they put their phone away or don't take it Or they watch TV before you right and the caffeine thing is huge for a lot of people even if they do it first thing in the morning So no they say don't have caffeine past I think 2 or 3 p.m. But I've worked with people where I don't matter any time I notice it with me So if I soon as I get over so like you know a pre-workout is like 300 350 like milligrams If I'm at 300 400 milligrams It don't matter if I have it at 6 o'clock in the morning or or not Yeah, it affects my sleep now It really affects my sleep if I do it beyond 3 4 o'clock in the afternoon But it don't matter even if I'm taking it in I just it's I'm not as not as relaxed when I go to bed at night