Video

Transcript

hey guys in this video we’re going to

talk about perfecting your sleep and

energy okay so normally an average

person will go through four 90-minute

sleep cycles through waves from a

superficial sleep to a deep sleep okay

four times through the night the ideal

time to go to bed that aligns with your

hormones would be right around 10:45 to

even up to 11 o’clock at night okay

that’s the optimum time to go to sleep

just to catch that first wave if you

miss this first wave sometimes you have

to wait a period of time before you

catch it so you’re tired you ever

noticed like when you’re really tired at

night and then all of a sudden you stay

up and almost said now you’re awake

because you miss the wave okay

so there’s little on/off switches in

your brain the back part of the

brainstem that caused you to go to sleep

and then wake up their little hormonal

II controlled on/off switches that work

with a little clock inside your your

brain as well you have a little clock

it’s called the suprachiasmatic and yuka

line not that you need to know that but

basically it’s a little clock that is

regulated by light and dark so if you’re

in your office all day long and you

don’t really get outside that can throw

off your sleep cycles now as far as what

happens in the REM sleep REM sleep is

not the deep sleep it’s a superficial

sleep that you’re almost the wavelength

is almost similar to when you’re awake

but you actually are having vivid dreams

that you remember okay

the real rejuvenating sleep is when you

hit the Delta okay down here so this is

what I want to talk about how do you

achieve your full capacity of delta-wave

sleep that’s how you generate energy you

don’t want to stimulate yourself during

the day you want to get the sleep which

will naturally recharge you just like a

battery so you can have energy during

the day so the Delta wave sleep gives

you the most restorative Repair

regeneration growth immune system repair

of any of the sleep cycles

and also increases a hormone called

growth hormone growth hormone in a child

helps them grow an adult

it’s more of an anti-aging because

there’s a certain point where you stop

growing it’s an anti-aging hormone it’s

involved in weight loss repairing a

muscle after exercise so all the benefit

of your exercise occurs through growth

hormone in the Delta wave sleep okay so

if you’re not sleeping then you should

use that as an indicator to know that

you shouldn’t be exercising too hard

because you’re going to over train and

you’re not going to repair and you kind

of break things down in fact when you

have insomnia and you don’t sleep very

good you can put a lot of stress on your

heart okay on the days you don’t sleep

you should do walking and not push it

because you could actually increase your

chance of getting a heart attack so the

other thing I want to talk about is that

you set up several scenarios here you

have a situation where you can’t get

this sleep or you wake up at 2:00 in the

middle of the night and can’t get back

to sleep and you’re fully awake and

you’re just like your mind’s going

you’re probably more awake here than you

are in the morning or the best sleep is

an hour before the alarm clock goes off

or you wake up exhausted or you’re up

with your bladder all night long okay so

each one of those situations are a

little bit different

number one can’t get the sleep is a

simple mineral deficiency either

deficiency of calcium magnesium or

potassium okay all three of those will

keep you up at night and you just can’t

wind down those minerals are the calming

minerals all right wake up at 2:00

that’s more of a higher adrenal cortisol

so your adrenals are kind of jacked up

in it and the the cortisol is on a

circadian rhythm and it’s altered to the

point where it just kicks in there and

it’s almost like it kind of like it

activates cortisol and adrenaline and

wakes you up okay and so you’re just

awake ready to go so if that’s the case

you need to support the adrenal glands

now if your bladder is making you wake

up every hour then and basically what is

normal is not getting up at all okay

some people say well I don’t have a

bladder problem well I get up four three

times a night

well that’s not normal you should be

able to go through the whole night that

this right here is an insulin problem

it’s insulin resistance I’ll put a link

down below because every time that I

have people improve their insulin

dysfunction this symptom goes away if

you ever notice a diabetic they’re

peeing excessively right well there’s

definitely a connection between blood

sugars and urination and fluid all right

so that should help you with that if

you’re waking up exhausted then there’s

several other things that we need to do

which I’m going to get into right now

number one I’ve noticed that when I

consume the right amount of vegetables

which gets the minerals gets all the

other neutral nutrients that I need I

sleep much much better than when I don’t

consume enough vegetables so you need to

have between 7 10 cups just a couple

salads it’s not hard to do if you’re

bloating from your vegetables that’s not

going to work either so you’re gonna

have to find some vegetables that you

can consume comfortably without bloating

number 2 do not consume excessive

protein large amounts of protein

especially late at night or for dinner

you go for dinner you have this huge

steak and not a good idea because

protein is a stimulant and that will

wake you up prevent sleeping so you want

3 to 6 ounces ok and I would at that

dinner I would have your salad first and

then your protein versus the protein

first and then a side salad

it’s just you’ll find that you won’t use

as much protein if you have your salad

first or your vegetables first too much

caffeine ok do one small cup in the

morning that’s what I recommend you

start getting more and it does affect

your sleep quality and even tea will do

that as well so and even chocolate with

it’s not caffeine it’s another stimulant

that will also keep you up if you have

too much of that small amounts ok of

course sugar-free

snacking at night let’s say you have

dinner and then between dinner let’s say

at six o’clock till 11:00 you are

snacking popcorn chips peanuts you just

keep eating putting things in your mouth

well that’s gonna really raise insulin

it’s going to keep you from sleeping as

well because you’re gonna feel bloated

so what you want to do for dinner is

have enough fat and vegetable because

this gives you the potassium to be

satisfied so you’re not so hungry at

night okay if you’re new to my videos

I’ll put some links down below but most

of you already know that okay number

five waiting sugar because that raises

insulin and insulin will definitely keep

you up at night as well diabetics do not

sleep well also insulin will deplete

potassium okay it’s a little bit deplete

the potassium and then what’ll happen

when potassium is low the heart rate

goes higher so try to go to sleep with

your heart rate elevated like in at

ninety or even a hundred you’re not

going to sleep so if you can hear your

pulse rate in your ear on your pillow at

night boom boom that means you need more

potassium it could be because you’re not

having enough vegetables or your insulin

is too high okay and that comes from

insulin resistance and then so we want

to keep the pulse rate low it’s it’s

really surprising that some people have

a pulse rate of like 110 normal is 72

but ideally you want an even lower

especially if you want to try to sleep

overtraining here you are you want to

lose weight you start working out you do

the boot camps and that alone can keep

you from sleeping over train and getting

your pulse rate too high that’s why I

like interval training where you’re

doing as you’re getting your pulse rate

up for a short period of time and you’re

letting it rest for a longer period of

time when you do CrossFit which is

actually not good for the average person

your recovery times are so short that

it’s going to affect your sleeping

because an average person doesn’t

recover that fast so you spike your

pulse rate you start resting the pulse

rate comes down a little bit and you

start working again again so you never

allow your

to come fully all the way down and reset

to the bottom level so it’s a problem

walking regular walking on the days that

you don’t do the high-intensity thing go

off for a long walk get space that is

the absolute best thing for sleep just

getting out there in nature and just

getting your space versus sitting in

office 24/7 okay so and then lastly I

use my sleep aid which has there’s two

version one is a vegetarian which

without the glandular adrenal gland

Euler support and the other one is the

regular one with glandular support so

you have your choice in that one but it

doesn’t have melatonin it has some

really awesome combinations of certain

herbs and nutrients to really put you in

a nice wonderful sleep to support the

adrenal I take one before I go to bed it

really helped so you might want to try

that anyway thank you so much for

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