Video

Transcript

let’s talk about what would happen if

you had poor sleep for 14 days i’m

talking about

like less than six hours and you had

crappy sleep now i do want to say some

people can get away with less sleep but

the majority of us need at least seven

to eight hours

so what actually happens over time if

you’re sleep deprived well i think this

might shock you because what you have to

realize every single cell in your body

is connected to this internal clock that

controls your circadian rhythms so let’s

go through this first of all you’re

going to be tired right you’re going to

have chronic fatigue you’re not going to

have the energy then your cognitive

function will definitely suffer

your memory is not going to be that

great you’re going to lose creativity

imagination

coming up with good ideas

i know with myself i need a really good

night’s sleep to constantly come up with

these wonderful videos that i’m doing

for you and then you have focus and

concentration are going to be off so

you’ll have brain fog

your mood will suffer okay you’re going

to have more anxiety more depression

more irritability

you’re going to have more overall stress

in other words you’re not going to be a

happy camper all right your heart is

greatly influenced by your sleep

the risk for getting a heart attack goes

up the risk of getting a stroke goes up

people tend to have more high blood

pressure when they’re not sleeping so if

you think about it the heart has to

constantly pump 24 7. it doesn’t have a

chance of sleep unless when you’re

sleeping it can rest a little bit but

when you’re going through the day and

you’re exercising or going through

stress that is more strain in the heart

so at the very least it needs a good

night rest to recoup and recover

your hormones the endocrine system is

greatly influenced by your sleep cycles

testosterone libido is negatively

affected by poor sleep infertility is

another issue if you have poor sleep if

you don’t sleep that well your

inflammation goes up you might have more

pain you get worsened blood sugars okay

because the cortisol that increases when

you’re not sleeping the stress hormone

is a glucocorticoid so your body starts

making more sugar even when you’re not

eating it so you start to have worsen

blood sugars

that’s going to lead to more weight gain

people don’t realize that the majority

of fat that you they burn is at night

when they’re sleeping okay if you’re not

sleeping guess what you’re not going to

lose weight and you could potentially

gain weight your immune system is highly

influenced by the quality of sleep

people that don’t sleep are more

susceptible to getting infections

because they have a weakened immune

system but other than these minor

complications

it probably is not going to affect you

that bad now let’s talk about what can

you do if you have poor sleep well

there’s a lot of different factors i’m

going to cover

all of them in this video

you do need this thing called oxygen

when you sleep okay now if you have

sleep apnea that is a problem with

insulin resistance and if you don’t know

what i’m talking about i’m going to put

a link down below

of how to fix insulin resistance there

are several plants that produce a lot of

oxygen that can help you sleep and give

you more oxygen one is pothos which i

think is called devil’s ivy and the

other is peace lily you can keep these

in your room and they’ll produce more

oxygen for you so you can sleep better

this is one reason why people tend to

sleep better with the window open

but

oxygen is very important especially when

you’re sleeping

now is light important when you’re

sleeping well you want no lights when

you’re sleeping and unfortunately

we have lights 24 7. and if you live in

the city you have more lights and people

don’t go to bed when it gets dark out at

night in fact a lot of times they’ll go

to bed at midnight if you think about

what is midnight it’s the middle of the

night

it’s not the beginning of the night it’s

the middle of the night so it’s very

important not to wait till midnight i

know with myself if i go past midnight

then i have to literally wait like 90

minutes before i can get get into a deep

sleep because of the circadian waves i

go to bed between 9 30 and sometimes 10

30 at the very latest but light is a

very huge factor okay

especially blue light now a lot of the

lights in your house have blue light in

them as well as your computer screens

your cell phone

and that blue light inhibits melatonin

now red light or infrared light

increases melatonin so if you are using

incandescent lights in your house that’s

a very very good thing because that will

give off a lot of infrared or your

fireplace will give up infrared

candles are infrared a fire and a

campfire will give off infrared which is

all really good to build up melatonin

which can then help you sleep at night

what’s interesting about melatonin is

that it doesn’t necessarily cause

sleepiness but it is involved in the

circadian rhythms and you need enough of

it to be able to get into this this

sleep cycle but apparently when people

take it during the day they

usually don’t get tired

however there are exceptions including

myself if i took melatonin i would

probably want to take a nap so

blue light inhibits melatonin and messes

up your sleep and red light or infrared

enhances your sleep because it increases

melatonin i personally wear a little

mask when i go to bed because i don’t

want to have any light and i really make

sure that my room is dark right before

bed

because the less that you’re going to be

tired and be able to drift off into that

wonderful sleep that you need now what

about temperature that’s very important

as well you want your room to be on the

cooler side between 64 and 68 degrees

fahrenheit okay

you can do the conversions for celsius

but the point is that your body tends to

sleep better when it’s cooler versus

when the room is hot i remember in

college

my air conditioner broke down and it was

in the middle of

summer

and i did not sleep one minute it was

literally torture because it was so hot

outside

and in my little tiny apartment which

was an attic by the way

all right what about liquids should you

drink right before bed well not if you

have a problem urinating okay through

the night i recommend try to get most of

your water um right around dinner time

and not pass that and that way you can

avoid getting up to the night if you

have a problem getting up to the night

like some people do

there’s a great solution for that it’s

fixing your insulin resistance i will

put that link down below but if you’re

getting up 10 times a night

that’s going to mess up your sleep

all right what about if you have pain

or inflammation like in your back and

you’re trying to sleep

well the solution for that is usually

vitamin d3 and you want to take about 10

000 international units

before bed and that should usually

handle any type of lower back pain

that’s occurring

and vitamin d in general for most people

before bed will help them sleep now i

will say there are certain people that

it doesn’t work on so you might want to

test it out now what about noise well

i wear earplugs okay because i am a

light sleeper

probably

this stemmed from being in basic

training and being rudely awakened at

four o’clock in the morning for

three months but noise is a big factor

some people can’t wear earplugs

i can and it seems to work

what about

thinking and solving problems what do

you do about that well

a really good solution would be to take

vitamin b1

that helps to turn that off and that can

help you drift off into a better sleep

now one thing that i do which actually

helps me too is um i’m constantly

involved with many different projects

and i have to do lists and i found it’s

very very important especially before

bed to write all these things down on a

piece of paper that i have to do the

next day but i kind of work it like this

i don’t have this massive list that i

have to get done every single day i will

put maybe i don’t know three or four or

five important things

on that to-do list that i must do and

i’ll have a lot of other things that if

i have time i will get to but that way i

take a win i actually get things done

and i’m not constantly

feeling like i’m always behind or having

all these

unfinished projects to do what about

cramps in your feet okay that’s usually

a magnesium deficiency it could also be

a potassium deficiency and if you get

cramps chances are you need to look at

your eating and finding out what you’re

not eating that you should be eating all

right heart rate okay if you have a

higher pulse rate

that is going to affect your sleep

greatly okay that usually is a potassium

deficiency so you need to consume foods

high in potassium which are usually

vegetables in larger quantities i have a

very big salad every single day and it’s

between seven to ten cups that usually

will handle your potassium deficiency

you could also do a potassium supplement

i’ll put a link down below if you want

more information on that there is

another cause of high pulse rate and

that is your ph is to acid i’ll give you

an example let’s say in the evening

you drink kombucha tea which is very

very acidic okay and you drink the whole

bottle you may find that your pulse rate

starts going higher okay that happened

with me so

just drink less okay

so what about stress can that

potentially affect your sleep uh yeah i

think so so there’s many things you can

do for stress and of course exercise is

at the top of the list but i also want

to mention

that physical work okay

that is

getting something done

is

a little bit better than exercise

because it doesn’t give you a chance to

focus in on these problems that are in

your mind you kind of you’re working on

something outside your mind and with

exercise it’s more planned and you have

more of a chance to think about your

problems but there are many things to

reduce stress ashwagandha is a good

supplement lemon balm tea and vitamin b1

you can get that in the form of

nutritional yeast all right what about

digestion is that important

yeah i recently did a video on

drinking some kefir

before bed

now if you’re on the ketogenic plan

maybe you have that right after dinner

kefir has a combination of not just

bacteria but yeast friendly yeast as

well and so when you take that it’s

going to help your gut

and you’re going to make more

neurotransmitters l-tryptophan serotonin

which turns into melatonin so kefir is a

very good thing to take in the evening

to help your digestive system but if

your digestion is off man that can

really affect your sleep big time

especially if you let’s say you ate too

late and you ate way too much

good luck with sleeping all right i

already talked a little bit about

melatonin there’s a lot more to talk

about that but one good way to get

melatonin naturally is to be out in the

sun the sun rays

gives out various wavelengths okay and

infrared is one of them and that

increases

melatonin

so if you’re out in the sun and i’m not

talking about

being burnt in the sun i’m talking about

before you get burnt okay just getting

sun exposure but even if you actually

wear a hat

and

sunglasses and your clothes

you’re still getting infrared it can

penetrate the skin it’s fascinating and

you will sleep better if you have this

reserve of melatonin

stimulants like caffeine right if you

drink too much coffee or you’re

consuming too much tea or even chocolate

all have stimulants and this is why i

only have like one small cup of coffee

per day because if i have more i find my

sleep is not that great because of my

liver my i’ve done a lot of damage to my

liver over the years and it’s it’s not a

hundred percent and so

if i have too much coffee the my liver

cannot detoxify it as much and that also

goes with alcohol it might seem like it

can help you sleep but it actually does

not help you get a rejuvenating sleep

all right and then what about blood

sugars well if your blood sugars are too

high

or too low

that can affect your sleep i want to

mention if you’re on the ketogenic plan

your blood sugars will start going lower

and lower and lower it’s not a problem

that you’re going to have symptoms so

i’m talking about a person has low blood

sugars and they have various symptoms

negative symptoms okay that can affect

their sleep cycle now if you have not

seen my video on melatonin that would be

a really good video for you to watch

next check it out