Video

Transcript

do you realize you can extend your life

just by fixing your sleep if you’re

getting less than five hours of sleep

your risk for dying goes up by like 12

so

the sleep is a very powerful predictor

of all cause mortality and i’m not just

talking about the amount of sleep i’m

talking about the quality of sleep so

let’s talk about how to increase the

quality of your sleep there’s three main

problems either you can’t get to sleep

you can’t stay asleep or you wake up too

early okay

now if you get up at two

that’s

because your cortisol is too high i have

a separate video for that but this video

in general should help you

everything is controlled by this

extremely tiny

little structure in your brain okay it’s

called the supra cosmotic nucleus so

that’s something to say at a party to

sound intelligent but the

suprachiasmatic nucleus

is about one-fourth the size of one

millimeter squared but the size of this

little nerve bundle is extremely small

it’s like a

fourth of

one millimeter okay it’s just like

really really tiny you got two of them

and they’re like a pair and they control

the clock in the body okay

they control the circadian rhythms of

the body

and it’s their main hormone that helps

with this is called melatonin okay so

melatonin triggers

this whole process and the most powerful

controlling factor over this

this structure right here

is light okay

and dark

cycles

and so the real problem

with our sleep

is that we live

in an abundance of artificial light okay

so first of all our light is artificial

fluorescent lights

um and also we have too much light

i mean

light is 24 hours like if you live in

the city or in your house you can keep

the lights on and we pretty much have

the lights on all day as we’re by our

computers right we go places there’s the

lights on in these rooms and then of

course you might be watching tv with the

lights on and all that light inhibits

this melatonin okay so melatonin

is triggered by darkness

so

that’s one thing you need to know but

there’s another type of melatonin

that is outside

the little gland that makes melatonin

which is called the pineal and so

there’s another source of melatonin

that’s made by all your cells okay

that’s outside the pineal gland and that

melatonin is triggered by

light but not any light

very specifically infrared light okay

it’s a certain wavelength of light

and so you have this whole spectrum

of light starting over here with like

ultraviolet light and it goes to the

visible spectrum of light

and then we have infrared on the other

side

and it just so happens that the sun has

over 50 percent infrared

so it’s really important to expose

yourself to sun

to get more infrared to build up your

melatonin

and melatonin has

a lot of other functions that go beyond

just sleeping

melatonin is the most powerful

antioxidant so it helps with a lot of

other things it gives you energy and it

helps protect you against diseases and

even cancer but also it helps you sleep

so

to improve your sleep let’s just take a

look at what you need to do number one

if you want to reset your circadian

waves okay it’s very important to expose

your eyes and your body to light in the

morning when you wake up this will

greatly start to give communication to

that little

nuclei to tell it to

work correctly okay so the best thing to

do is to get out in the morning when the

sun’s coming up and expose your eyes

and body

to that light of course i’m not saying

to stare right into the sun but just be

out there for at least 30 minutes that’s

the best thing you can do if that’s not

an option you can get a bright light

okay it’s called bright light therapy

and expose your eyes and your your body

to this bright light for about 30

minutes in the morning

okay so you might want to do that in the

winter time but even if it’s a cloudy

day you’re still going to get um some

good rays

and even in the woods if you’re standing

in the woods you’re still getting a

significant amount of infrared because

infrared

penetrates through the

canopy of the the leaves and the

branches and it comes right down and it

also penetrates through our bodies

through our clothes about a couple

inches so it can go right into our body

i’m talking specifically about infrared

that’s why people that get more sun

exposure actually sleep better all we’re

trying to do is align our bodies to

nature okay

you should wake up to sun and go to bed

when it gets dark right that’s all we’re

trying to do now in the p.m okay when

the sun’s going down ideally

to

expose yourself to this sunset okay that

would be very very

therapeutic if you could do that or you

can actually expose yourself to a red

light right red light therapy which is

infrared but not necessarily right

before you go to bed

like at least two hours before you go to

bed or sometime in the day because it

can

generate a lot of melatonin that can

actually give you energy okay so

that might not be the best thing right

before bed

or

okay you can just expose yourself to sun

during the day

because like i said before over 50 of

the sun’s rays

are infrared and so if you’re getting a

good amount of sun you’ll have a lot of

melatonin which is going to help you

sleep because that’s going to recharge

melatonin

and the other thing is

towards the evening okay let’s say seven

eight o’clock nine o’clock ten o’clock

don’t be sitting in a room with your

lights on start turning the lights off

if you’re watching tv

kind of just dim the lights in your room

or just have candles okay

or if you have a fireplace have that as

your light that’ll give you a lot of

infrared

candle light

and

a campfire and your fireplace all give

off infrared it’s that nice yellow

orange flame and you can feel infrared

by by heat now the second most powerful

stimulus for that little nucleus that

helps your circadian rhythms the

exercise consistent regular exercise

creates significant improvements in your

sleep cycles okay so that’s number three

and number four keep your room cooler

because if you’re sleeping in a hotter

environment

you will not be able to sleep as well so

i keep my temperature about 68.

number five magnesium is a really good

remedy there’s a lot of remedies but

magnesium is really good to take before

you go to bed if you want

recommendations of a good one i’ll put a

link down below but magnesium can help

relax the entire body relax the muscles

and it can actually allow you to drift

off into a really good sleep there’s

other things like vitamin d

zinc and there’s also stress reducing

herbs like ashwagandha there’s a lot of

things but these five things are the

most important things to improve your

sleep and extend your life now if you

haven’t seen my video a melatonin that

would be a very interesting one to watch

i put it up right here check it out