Key Takeaways 1. Exercise in AM - 5 minutes of exercise at 7AM - Jumping on mini-trampoline, quick powerwalk, tabata workout(only 4 minutes long) ... creates a cortisol rebalancing that impacts all other sleep advice. 2. Eliminate Blue Light Exposure - Suppresses Melatonin Production - Enjoy Darkness - Keep LED/blue lights off at least 90 minutes before bed, make sure your room is completely dark. Every hour you're on your laptop/tv at night, suppresses melatonin for 30 minutes. So if you're watching a 3 hour movie at night, and then go to sleep, it suppresses melatonin production for 1.5 hours, even if you're sleeping. You can use blue-light 3. Disconnect to Connect - Instead of browsing computer/internet/social media ... actually connect with someone you know. 4. Research participants who got 8.5 hours of sleep instead of 5.5 hours of burned 55% more body fat, just by getting more sleep. Melatonin is involved in sleep and fat loss. 5. Create an evening ritual - Brush your teeth, wash your face, do some stretches, turn down thermostat, etc to create a consistent evening ritual before bed. 6. Keep Cool - While sleeping keep temperature between 62* and 68* F is ideal for sleep. 7. Sleep Time - Go to bed by 10pm, optimal time for deep sleep is 10pm - 2am ... 8. Create Sleep Sanctuary - Keep your bedroom for sleep and sex, get tech out of bedroom, no TV's, computers, etc. Couples with TV/Screen in bedroom have 50% less sex. Please like this important comment. F.lux application doesn't actually eliminate all blue light, it's a started, but blue light blocking glasses are dorkier and much better at blocking blue light at night. LED's, computers, TV's, even "night lites" are often emitting blue light. You want to stop all of that at night in order to get the best rest.
That's what I'm traying every night but it often unsuccessful for early sleep because evening is more fun than whole day or watching television or RUclips
"Education is not the learning of facts, but the training of the mind to think." - Albert Einstein This man exhibits that fully. thank you for the video Tom!
0:00 Start 4:25 I decided to get well 5:19 Three specific things to get well 28:06 3. Leptin 29:22 4. Cortisol 30:52 Optimizing Sleep 30:55 1.Change or embrace time of exercise 34:32 2. Effect of blue light exposure 39:55 Create an evening pattern 42:10 Create a dark environment 44:30 Food is data 47:55 Ditch toxic people
I’ve come to realize that when I don’t get enough sleep I start to deteriorate. I begin to lack awareness, compassion , and empathy. I get lazy and I don’t think my actions through. So sleep is very important ! Thanks for this awesome interview . You inspire me to inspire others in my own creative 😌🙏🏽
I exercise a lot now....so I truly value sleeping....if I don’t sleep I can’t recover enough and I will be forced to take days off to recover....but if I sleep well I can keep to my workout schedule I set for myself.
WOW! 🤩 Not only is it rare that I listen to or watch a podcast TWICE IN A ROW, but it is even more rare that I actually take NOTES on it. For the past two and half hours, I have been COMPLETELY ENTHRALLED with the wisdom and knowledge shared in this episode. I now have 9 full pages of notes, a brand new morning routine, AND a very sore forearm from vigorously writing. I am SO thankful that you guys put in the time & energy to share this with the world. Truly Truly amazing. Be radically healthy and stay blessed! 💛💛💛
My mom used to have a lot of anxiety, and back problems, after i told her that the culprit is not her diet, or lack of much exercise, but it's her sleep patterns, she decided to go on a strict sleeping style. Meaning, she would go to bed by 10:30, usually takes half hour to fall asleep, and wake up at 7, every day, she tried this, in less than 10 days, she already started noticing the difference. She no longer has those back aches she used to have throughout the day, and no longer has symptoms of anxiety. Sleep is the most important thing you can do for your body
I did/do this as well!!! It helps immensly even if you don't want to wake up or sleep at those times make em a rule no excuses and it will change your life !happy your mom is better!
Wow! Shawn was my trainer back in the day when I was an undergrad. It is awe inspiring to see how far he has gone! I know that the information he has shared in this video is going to change my life. Passion pushing results! Much love, Marcene
This is SO good and SO important!!!! When I was at chiropractic school, someone said that it only takes 10 days to die if you don't sleep. That was very significant to me because I made a new mental list of human physical needs: 1 air 2 water 3 sleep 4 food. People can live 40 plus days without food, but only 10 days without sleep and also, you will go crazy before you die! Yikes!!
When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from site NextLevel Diet). I realised that my previous food intake was way below my needs, although I thought I am good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
The surprising way Shawn broke his hip [01:30] Why movement is essential to get well [07:32] How Shawn changed his perspective on hitting rock bottom [10:30] How Shawn’s upbringing laid the foundation for life-long learning [14:12] Why sleep may be the missing piece on your health journey [19:10] How sleep influences body composition [25:30] Why morning exercise is essential for good sleep [30:47]. How technology is degrading your sleep quality [34:34] Shawn’s theory on how turning down the thermostat can lead to better sleep [40:12] The connection between sleep and sex [40:50] How light impacts sleep [42:07] How food and sleep can change your genetic expression [44:14] Shawn’s shares the single most important thing you can do to improve your health [49:29]
What I really like about the host is even when his guest is speaking about things that he has knowledge of he does not try to finish their sentences and allows them to complete a thought and to go in the direction that their mind is taking them I think that that is important when you are trying to get a message across in other words he allows the guest to travel down the paths they are best at and best known for
I cannot watch enough interviews with this man…. He is just perfection in not only his expansive knowledge of health and wellness…. But in his ability to “simplify” his execution of the knowledge to others to fully make them understand. I LOVE him… he has no idea how much he’s helped me personally get back on track and reclaim my health in an alternative way, and remind myself that western medicine for the most part is sh*t… you CAN heal yourself from almost anything … the body is AMAZING
I LOVE LOVE LOVE the little bar at the bottom of the screen that tells you what is coming up!! Fantastic! Great show! I am 41 but people tell me I look 28. I sleep well, have a set sleep schedule 7 days, naps on weekends. I give my younger appearance the credit to my sleep.
One of the best shows Tom has ever done. His guest was knowledgeable and had an awesome, smooth delivery. Very relatable. I will continue to follow Mr Stevenson.
“What is it really made of?” That’s so powerful... I’ve been listening to Shawn for longer than I have anyone.... hence where I get the phrase, “that’s so powerful...”
Ok so I ruptured two discs when i was 13. No apparent reason. I’m 59 and have had 7 back surgeries over the years. Last one seemed to really take and I’ve been pain free for 12 years. I’ve never been given a “reason” as to why my joints seem to be less strong than others. I’ve also completely screwed my left knee. Been walking with no cartilage for over 40 years. This podcast really hits home with me. Thank you SO much!
If you don’t mind me asking what discs where ruptured? I know I am 3 years late but as a 22 M with “early DDD” in my cervical discs. Your story can be inspiring
So powerful. I sleep with an eye mask, but have the blinds open so when I do wake up I see sunlight, but now I realise how the light affects not just my eyes, so I will be closing my blinds from now on. Learned a lot!
I tested this myself before watching this video. I lost noticeable weight within 2 weeks that I was trying to loose for months because I started to schedule my sleep. This is a very important video for everyone to watch.
Tom is such a perfect listener....its not just he invites them n listens to their story he is 100 percent involved in the talk and tries to deliver the maximum essence of the talk to everyone...even his eyes his whole face shows his involvement...he is crafting and creating like a gateway of greatness tom kudos to you man
Powerful stuff without being scary or telling you to avoid this or be scared of that. Just useful honest info delivered with real compassion and the desire to pass on useful knowledge. Priceless
I've seriously been struggling with both my relationships with food and sleep. Working hard to get this under wraps. I know I can't get to the next level until I get these under control.
I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of sleep, religiously!! It truly contributes to your fountain of youth!!
That is so well written and articulated as a way to put it. You know your sleep so well and the importance of it. This video has only further reinforced how great rest/sleep is and both the host and the guest here are bright and sharing info worth more than gold. Also love that you’re the top comment as I rarely, if ever, read them. Again, so well said and much respect/Happy Holidays.
This man is onto something! I'm not a doctor but everything he says is on point! Sleep is absolutely the key to good health. Wish I could get some more
Sleeping is life. I always go to bed early and get up early. I've this routine a few years. I don't have problems to fall asleep but i do often break the cicle by waking up 2 a 3 times a night. I wake up feeling tired 😴 and anxious with lack of energy. That leads me to eat crap.. So, i went a little bit radical and left social media like fb and Instagram and i also every day at 7p.m my phone is off, i mean off off. This improved my quality sleep and i do feel better. I workout at 5.30pm because i can't in the morning,because of my job. But o will start doing that 5 morning routine. Thank you so much for sharing. ❤️
That explains why I sleep with the window open. I've had insomnia as a child and I love graveyard shift. My sleep apnea Doctor Who's also a psychiatrist says that I should get no more than 8 hours of sleep per night even though I have 5 autoimmune and a central nervous system problem. And she tells me that I should get up no later than 7 a.m. ... I have learned more from this video than from my doctor. Great guest on your show!
Yup! I started listening to my body and I take naps nearly every day. I've lost 33lbs and have more energy feeling better than I did when in my 20's. Most of this is a result of my overall stress reduction.
There is no need to tell me lights can affect my sleep. I can't sleep unless the room is pitch black, and even the router lamps can be a huge distraction for me. I've been like that since forever. The problem is, people around me don't understand it and think I'm just spoiled.
I noticed that when I don't get enough sleep I am supremely lazier, I have an incredibly hard time holding myself to the highest standard, I give up or give in quicker, I find it hard to stay motivated and drive myself towards a goal, it is difficult to feel excited about anything. Thanks for the great interview. Time to fold some of the pearls of wisdom into my life! Upwards and onwards!
I had a laminectomy due to herniated disc from degenerative spine at the age of 37. After surgery, the symptoms lingered for a month. I decided to sleep on the floor and after the first night, the symptoms went away. I've been sleeping on the floor for over 3 years now and will never sleep or sit on anything soft. I do eat more plant based and sleep before 10pm. I don't wish the pain I endured on anyone ... even on my worst enemy. Love your body... feed it right, treat it right
When I read Sleep Smarter a while back I immediately installed flux on my devices, replaced my lights to turn down the blue, and bought some blue blockers. One of the top 5 best decisions I've made in the past year.
Read Shawn’s book and have been implementing almost everything from it - it has truly changed my life. Opens your eyes on the only one you’re cheating is yourself, gotta get healthy.
The smartest man I’ve ever seen in my life 🥇 so much respect and I will buy his book even though I think he freely gave us all the important info we need. Thank u so much, this is exactly what I was seeking this morning. It’s a blessing I feel.
Love it! Only last night, I was telling my fiancé’s 17 year old son…. Do away with unhealthy people and surround yourself with healthy people…I transformed my now fiancé’s health, in one year… He looks twenty years younger, his depression lifted and went from size 36 to 29. He goes to bed with me now at latest 22:00 abs get up 05:55… 5 minute work out and get ready for work. I give him a multitude of supplements, Low carb diet. I always cook from scratch, no sugar, healthy oils, no alcohol, no smoking, bedroom is totally dark at night and only drink water with rock salt for hydration, breathing techniques to keep down cortisol levels, maximise intake of oxygen and increase mental focus.
There's a Tony Robbins talk that I've listened to hundreds on times and Shawn uses the exact same words. I'm so happy to hear these beautiful words from multiple sources. Self Help is the best help.
I like what and how he presents what he brings to world. It's calm and informative and still entertaining. Truly a credit to humanity. Thank you for sharing!
Me too. I think I get 3-4 hours a night but now its really showing as I have aged so much these past 5- 6 months and all my friends/family can see it. I have insomnia and leaky gut also.. I'm screwed.
First step is say to yourself things will get better, then in the moment embodying gratefulness is is a huge part of focusing on having abundance instead of feeling in lack and then all you do is invite that in. Then have exercise early in the morning and again on the afternoon as much as you can. Also don’t eat after 7 ever, and introduce intermittent fasting. Lower carbs Turn off WiFi at night Practice meditation daily Breath more in doing so Eat bone broths Lower anxiety, move out of the city if necessary. Have meaningful relationships Don’t consume stimulants or any drugs Exercise exercise exercise It worked for me! Just sayin Patrick
Shawn Stevenson is amazing! I listen to him daily! Thanks for having him on your show, it's nice to hear him interviewed instead of the other way around. :)
ANOTHER killer interview, seriously thank you Tom. This episode popped up in my RUclips yesterday and I've replayed twice and shared it. So much to take in. AND I put my screen down early last night and turned off an extra light I've been using. Incremental changes, one upgrade at a time. Reminds me that once upon a time I used to go to sleep without falling asleep to something on Netflix etc.
I totally agree about the importance of good sleep, I have insomnia since I was a teenager, and I know that if I can't sleep well,my whole day is ruined, and for me is directly linked to depression, and cyclotimia, if I sleep well enough I am very optimistic and want to do things, without, life is miserable, my thoughts turn very negative as well.But the sad true is that I struggling a lot to have regular sleep, I tend to sleep one day good, 2 bad days, and yes I see my body and my skin remarkably enhanced if I slept well.
Try turning off all wifi, cell phone in house and electronic devices. Then supplementation with l tryptophan and gaba. Eat healthy and meditate on relaxation and calm with a quiet and still mind daily. Peace
I used to struggle with bad acne for years. I emigrated to Australia and for the first time I started to rest. I would literally get about 70 hours of sleep per week. Since then, my acne has healed to beautifully. Old scars and bruises have faded, and my body heals itself very quickly. I swear by a good sleep regimen. It makes a massive difference.
"The benefit of rock bottom" is something many people never experience and thus, never move ahead. The bottom and below became familiar to me early in life and has had incredible benefits. "If you want something, make a study of it." I too wanted glowing health and the doctors were not helping me. I made a study of it and continue to this day. I completely recovered. Thanks for this great video and I've only watched a part. It's great!
thanks both of you, like the idea of regular listening, so fortifying, had similar background, am 64, still learning life skills, especially at a pivatol time in my life, kindest regards, for caring about people
The way Shawn talks is quite different energy_ cool, lowkey, wise, informative, helpful and inspiring. I feel like I'm listening to my older brother I never have. Sorry that I'm a newbie to your show Tom. This is my second video I've seen on your channel after the one with Simon Sinek and I am so grateful to you. I just changed my lifestyle a month ago and this interview means everything. Thank you both! Wish you the best. x
He is so relaxing to listen to,it really helps to have the message delivered in his quiet,soft type of way,its almost sending me off to sleep! He has such a gentle aura about him.
Really enjoyed the interview. Thank you Shawn for delivering all this amazing information and helping us live a more quality life and you Tom, thank you for bringing us such great people and for being such an incredible interviewer. This is the right side of youtube.
Confession: I had been using Shawn’s podcasts to fall asleep to because his voice is very calming. 🤦🏾♀️ I’ve been dealing with insomnia and/or lack of deep sleep for about 2 years. He ought to create meditation videos for the sleepless! 😁
When I was taking biology in high school, I often asked myself why do I need to learn about mitochondria and ATP? How on earth is this information going to benefit me later in my life? Sadly, I flunked biology primarily because of this mindset. Fast forward ten years and here I am listening to Shawn Stevenson illustrating the beautiful science of losing weight due to ATP production from increased melatonin. Wow. I am mind blown right now as I never ever thought about it that way (and with the bad experience that was high school biology, I never wanted to hear the words ATP ever again). Thank you for this interview, Tom! Cheers to science!
I totally agree about the sleep. It assists losing weight, keeping our blood sugars down, works in unison with exercise, most importantly sleep makes everyone feel better and more refreshed.
Amazing. Mindblowingly eye-opening. More people need to see this. Tom you are seriously changing my life in ways I can't even begin to explain in words. THANKS... Both of you!
I am SO undisciplined with my sleep. The worst part is that i THINK i know how lack of sleep affects me. But i still somehow see sleep as being boring. Yes. Very dumb of me. I will drill the importance of sleep in the grand scheme of things IN MY HEAD. #notetoself haha Really valuable information! Thank you!
Haha yeah. I tend to get more mind active at night when I should be getting ready to sleep. I used to fight bed time and sleep. This wasted A LOT of time. I'm trying to get better at this
@@TheShawnModel indeed it's the FOMO mostly, I think. Daily routine tasks take too much time then we'd like to still have some time for ourselves and the only thing at cost of which we may get it is sleep. However this makes us blunt and less efficient on a following day, which makes the day to feel even shorter so we further cut off even more sleep time and so it goes... Welcome into sleep deprivation dead loop.
Presently on the 15th night of 21 nights of circadian rhythm reset that includes sleep depravation. For the past 3.5 years, "been doing everything right," and little to no improvement while going to bed between 2am-5:30am. Why 21 days? That is how long it takes to create habit. What do I feel like? Crapola. However. . .I'm "seeing" other things I must do to heal (forgiveness, gua sha, eating three meals daily, welcoming others into my life). Getting a glimpse of good things to come: more confidence in my own decisions, better memory, hearing bile gurgling in my gut for first time since a child, less hot flashes, deeper relaxation, acute sores beginning to heal, less puffiness in face/neck/tummy. At this point, I'm not quite experiencing sleep excellence. I'm still waking up often. However, I am getting tired at an appropriate bedtime, and I'm feeling hunger in the morning (huge, huge, huge). I was gaining weight on 1,200-1,400 calories per day when in a poor sleep pattern! These calories included 3 high-quality 4 oz protein portions and 8-9 cups of cooked vegetables (high mineral veggies) while drinking the cooking water for more minerals; and drinking spring water while taking supplements specifically compiled for my mineral tissue analysis; which I test for every 4-6 months. So, I'm asking myself if my adrenal and thyroid caused the poor sleeping or if the poor sleeping caused their issues? I'm so hopeful, so very hopeful and grateful for those who preach sleep excellence. I draw the line at 62-68 degrees in the bedroom . . . sorry, not ready for perfection. LOL!!! My circadian rhythm reset protocol for those interested: 21 days on the calendar. Prepare the bedroom (calm, clean, dark, and sleeping partner who understands the goal). Screens go away at 9:00 pm and alarms are set to wake and to turn off notifications. Journal all stresses for 10-15 minutes on paper to get it off my mind and on the paper. Read a hard print book (a boring, calm book) for 15 minutes. Place eye shades on by 9:30-10pm. Set alarm for 4-4:30am and immediately rise and quickly bathe eyes with bright light. Drink warm water or a mellow herb or white tea. Force yourself to eat (I take ox bile tablets for digestion and to increase hunger). No naps. With burned out adrenal/thyroid, this is the hardest task because I literally collapse. What I've noticed thus far: I have spurts of calm, productive energy; but mostly, I'm a zombie. Perhaps I'll update this when I reach the goal and begin to experience the benefit of sleep excellence.
Watching these makes me a better, smarter, more productive, more enthusiastic person for the next 24 hours. Shawn must have cited 20 different studies. That is awesome. Never seen someone back up every single thing they said/claimed with a legit study. What a beast. SHAWN STEVENSON - LOVE LOVE - Great Articulator (MUST HAVE QUOTED 20 SCIENTIFIC STUDIES, SUPPORTED EVERYTHING WITH A STUDY) Sleep smarter author, long running podcast on health and fitness, founder of medical clinic, keynote speaker. Cured his own incurable degenerative spine disease at 16. Golden Nuggets Placebo is 33% effective and used today in medicine. Doctor gave him a Nocebo affect. So when doctor gave him diagnosis with spine he went in tail spin and depression for 2 years. Then when he decided to be his own expert and take into own hands be became better. He did own research on bones and what bones are made of, and we HEAR DRINK MILK it’s strong for your bones, but actually CALCIUM is one of the least important things. Doesn’t work no body like we are marketing. Add’s all these nutrients that he needed to his body, through food, flood body with “bone” nutrients. So he had to drink a ton of water, like an abundance and overflow. #1 was nutrition, #2 was movement, eliminate toxins. If you aren’t sleeping well you aren’t healing well. You have to acknowledge that it is possible. He had nothing to lose so he burned all his ships. “If you really want something, make it a study!” Einstein = “If you can’t explain it simply, you really don’t know it yet” Most believe just believe what they believe and look for signs and studies that affirm that, and marketers are really good at that. 15 min: Before we are 7 years old, we are in theta. SAID BRUCE LIPTON QUOTE. You don’t just want to learn. You want to become good at learning. Even publisher said: write a diet book and you will be rich or do you want to be known as the sleep guy. - POWERFUL Because he is a nutritionist. Integrity. He wanted to bring light to an important topic. When he saw patiences that he couldn’t fix with nutrition… not until he asked about sleep that he fixed these people. Usually people not like myself but who have weight issues. Sleep quality what it does for us is more important than diet and working out. It helps your physical appearance. Why Sleep Matters: Spend best time in sleep if you fall asleep between 11-2, natural time. Not called sleep more, called sleep smart. Quality of sleep: regulated by changes in your brain waves, we cycle gamma, beta, move to alpha, theta and delta is deep anabolic dreaming space. If you optimize these you will do it more efficiently. Melatonin helps go through sleep cycles, if it is suppressed you can wake up feeling not rested. Thermo suits lowered skin temperature and fixed those with sleep problems (natasha) Body produces melatonin exclusively in dark environment. One night of sleep deprivation your body has a huge decrease in Leptin. Cortisol, has been given bad name, just misunderstood. Important for thyroid to work, one night of sleep deprivation rises cortisol, has ability to break down muscle tissue, can convert muscle tissue to glucose, as fight or flight response. Sleep quality affects your physical appearance. Optimizing Your Sleep: Exercise in morning is best time to workout and exercise. Not a magic bullet, needs to be done and coincide with everything else. 5 minutes in morning is great. Cortisol is good thing if it’s at right time with right amount. Cortisol should be at peak from 6-8am and then decrease throughout the day. Harvard research shows blue light from computer, tv and phone screens (every hour at night, suppresses melatonin for 30 minutes) (won’t go through sleep cycles effectively, give yourself a screen curfew) (if you watch a 3 hour movie late at night, can’t fully sleep for 1 ½ hours.) When you search on social media and you search find search find search find because of a drip of dopamine and happiness. Gives energy and distracts you from focus. If you have a neuron association of the bed = watch tv, use phone for hour, you won’t sleep. Have bedroom be sleep sanctuary. Eliminate technology from bedroom for sleep. Need lower temperature and a dark environment. Skin has photo receptors on skin so they can keep body awake, because they are trying to decipher what time of day it is. 43min: Brain Make the body, Food is Data: MUST READ AND WATCH AGAIN Every single molecule of food you eat, impacts your genetic expression. It is so powerful. You get to choose what kind of copies are being made of you!. There are 4,000 different variations of what genes can do. I”m not just eating this thing, it is setting off a cascade of events!! Telomeres - are the most valuable asset currently to tell us how long we will live. They are the endcaps at the end of the chromosomes. Your sleep spectrum could be the biggest influence on telomeres. Ditch Toxic People: Invest in people that are uplifting you and supporting you in the person you want to become. Has model health show. Get around healthy people, average of 5 people that are closest to you. Princeton university did study, people build rapport, in couple minutes their brain wave frequency started to match, you are syncing up with people around you. Get in environment of healthy people. If you are with healthy people you will go to whole foods more than mcdonalds. Creators of our environment.
I'm always facinated about health and self-development. I can't stop watching nor listening to videos like these. I've just learned that I've been deteriorating my bones from not having enough sleep. I thought it was from a lack of nutients that I started having runner's knee in my early 20's. I am now in my mid-20's. Thank you so much for this video and this information! It is going to change my quality of life! ❤ I start tomorrow since it's pretty late right now. LOL
I feel ya, trying to figure out what the f is happening to you... Did that for almost three years. Beginning to integrate and strengthen the new connections made in my neurons.
I agree 100%. Had a spine surgery and recovered by taking a year to get better. Never accepted that I just have to be in pain. Currently I share water exercises on my channel and share my story. I have learned a lot from your video as well! God bless! Stay healthy
first time i've heard of or listened to Shawn Stevenson - man knows his stuff! Really good interview with a lot of brilliant information to take away. Time to prioritise sleeping!! Thanks, Shawn.
What immediately came to mind when he began running through sleep quality and how the brain needs each stage and it’s associated brain waves - it’s the same goal of meditation is the deeper brainwaves. And it makes perfect sense that effective sleep brings the mind into the position to communicate between what Joe Dispenza and Gregg Braden call the “quantum field” where universal intelligence Re-Organizes the information within us and heals wear and tear as well as - when done correctly - even chronic “incurable” dis-ease. Fantastic interview!
I've experienced self healing. I have a serious problem with my bile duct and I am going to need it removed. I was sitting around waiting for the Dr's to heal me, until my friend gave me reflexology. I had this sudden surge in energy I hadn't felt in years and it gave me a window into health. I realised healing was in my hands. I realised I was riddled with deficiencies and had to undergo a total lifestyle change , dietary changes and supplements. I started with bio hacks about getting light in the morning and evening, cold showers etc. I still need that operation and I still suffer awful pain but my energy has increased exponentially and I feel so much better. You can heal yourself through research and dedication.
This is what i actually needed to hear. I'm telling you man, i've been working out and cutting calories for more than 2 years and i can't reach below 20% body fat, and i sleep 4 to 6 hours per day. This interview impacted me a lot. Great work Tom and Shawn Stevenson. More power.
Dude i sleep 5-6 a day 3 times a week then the other 4 days i sleep 7-10 i love challenging my self its good for u…don’t listen to people on sleep not even me only u know whats good for u and whats bad good luck
Your videos changed my life. I was a dancer but I had a baby, had a baby, the pandemic happened. I became a depressed therapist burned out and treating child abuse. I’ve been fasting and I have so much more energy, lost 18lbs, and I’m happier. Thank you.
When I sleep good I definitely have a great day and I have more energy as well, but I would say that one have to make healthy lifestyle to continue having a great life !!!body mind and spirit are connected with each other.. so everything has to be in balance . It's like when you eat healthy you feel better than your actions are satisfying and your mind is clear and you're in peace with your self and that can give you good night sleep so it's a circle...got to follow all that...so diet sleep equally important .
This was awesome. Ordered his book! Happy to support and love the value Shawn brought to the show...answered so much of my sleep patterns and very practical hacks to implement. 🙌🏽
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Key Takeaways
1. Exercise in AM - 5 minutes of exercise at 7AM - Jumping on mini-trampoline, quick powerwalk, tabata workout(only 4 minutes long) ... creates a cortisol rebalancing that impacts all other sleep advice.
2. Eliminate Blue Light Exposure - Suppresses Melatonin Production - Enjoy Darkness - Keep LED/blue lights off at least 90 minutes before bed, make sure your room is completely dark. Every hour you're on your laptop/tv at night, suppresses melatonin for 30 minutes. So if you're watching a 3 hour movie at night, and then go to sleep, it suppresses melatonin production for 1.5 hours, even if you're sleeping. You can use blue-light
3. Disconnect to Connect - Instead of browsing computer/internet/social media ... actually connect with someone you know.
4. Research participants who got 8.5 hours of sleep instead of 5.5 hours of burned 55% more body fat, just by getting more sleep. Melatonin is involved in sleep and fat loss.
5. Create an evening ritual - Brush your teeth, wash your face, do some stretches, turn down thermostat, etc to create a consistent evening ritual before bed.
6. Keep Cool - While sleeping keep temperature between 62* and 68* F is ideal for sleep.
7. Sleep Time - Go to bed by 10pm, optimal time for deep sleep is 10pm - 2am ...
8. Create Sleep Sanctuary - Keep your bedroom for sleep and sex, get tech out of bedroom, no TV's, computers, etc. Couples with TV/Screen in bedroom have 50% less sex.
Please like this important comment. F.lux application doesn't actually eliminate all blue light, it's a started, but blue light blocking glasses are dorkier and much better at blocking blue light at night. LED's, computers, TV's, even "night lites" are often emitting blue light. You want to stop all of that at night in order to get the best rest.
This was really informative. Thank you ! 🤗
Thank you so much for sharing your notes :)
Thank you so much
Thanks a million
Thanks for the summary!
"A great morning starts the night before." What a great quote. Fantastic episode.
i agree!!
And a great night starts in the morning😎
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That's what I'm traying every night but it often unsuccessful for early sleep because evening is more fun than whole day or watching television or RUclips
But the Good Book did tell us that a new day begins at sunset... so ofc the quote solidifies the point
"Education is not the learning of facts, but the training of the mind to think."
- Albert Einstein
This man exhibits that fully. thank you for the video Tom!
Great facts!
0:00 Start
4:25 I decided to get well
5:19 Three specific things to get well
28:06 3. Leptin
29:22 4. Cortisol
30:52 Optimizing Sleep
30:55 1.Change or embrace time of exercise
34:32 2. Effect of blue light exposure
39:55 Create an evening pattern
42:10 Create a dark environment
44:30 Food is data
47:55 Ditch toxic people
I’ve come to realize that when I don’t get enough sleep I start to deteriorate. I begin to lack awareness, compassion , and empathy. I get lazy and I don’t think my actions through. So sleep is very important ! Thanks for this awesome interview . You inspire me to inspire others in my own creative 😌🙏🏽
So true. Just one night of bad sleep makes me want to avoid people and not go out of the house.
I'm the same if I don't sleep I'm anxios,depression,no motivation I don't want to speek with nobody sometimes with the best friends to
I exercise a lot now....so I truly value sleeping....if I don’t sleep I can’t recover enough and I will be forced to take days off to recover....but if I sleep well I can keep to my workout schedule I set for myself.
totally agree
0300
WOW! 🤩
Not only is it rare that I listen to or watch a podcast TWICE IN A ROW, but it is even more rare that I actually take NOTES on it. For the past two and half hours, I have been COMPLETELY ENTHRALLED with the wisdom and knowledge shared in this episode. I now have 9 full pages of notes, a brand new morning routine, AND a very sore forearm from vigorously writing. I am SO thankful that you guys put in the time & energy to share this with the world. Truly Truly amazing. Be radically healthy and stay blessed! 💛💛💛
My mom used to have a lot of anxiety, and back problems,
after i told her that the culprit is not her diet, or lack of much exercise, but it's her sleep patterns,
she decided to go on a strict sleeping style.
Meaning, she would go to bed by 10:30, usually takes half hour to fall asleep, and wake up at 7, every day,
she tried this, in less than 10 days, she already started noticing the difference.
She no longer has those back aches she used to have throughout the day, and no longer has symptoms of anxiety.
Sleep is the most important thing you can do for your body
I did/do this as well!!! It helps immensly even if you don't want to wake up or sleep at those times make em a rule no excuses and it will change your life !happy your mom is better!
+Devan Ashton
Yup, nice to hear your thoughts. Thank you
Amazing thanks for sharing 🌈
I thought everybody had a strict schedule. No wonder she was having problems. The body needs the schedule!
Ya it's true I also tried it
And it worked 😃
Wow! Shawn was my trainer back in the day when I was an undergrad. It is awe inspiring to see how far he has gone! I know that the information he has shared in this video is going to change my life. Passion pushing results! Much love, Marcene
This is SO good and SO important!!!! When I was at chiropractic school, someone said that it only takes 10 days to die if you don't sleep. That was very significant to me because I made a new mental list of human physical needs: 1 air 2 water 3 sleep 4 food. People can live 40 plus days without food, but only 10 days without sleep and also, you will go crazy before you die! Yikes!!
When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from site NextLevel Diet). I realised that my previous food intake was way below my needs, although I thought I am good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
Did you address your lack of sleep as well?
Watching him talk is so calming.
Love Joy I agree with you.. his calming attitude towards healing oneself is truly Beautiful!!..
He couldn't do this without his quality sleep.
Agreed, but listening to him speak without watching was pretty annoying
The surprising way Shawn broke his hip [01:30]
Why movement is essential to get well [07:32]
How Shawn changed his perspective on hitting rock bottom [10:30]
How Shawn’s upbringing laid the foundation for life-long learning [14:12]
Why sleep may be the missing piece on your health journey [19:10]
How sleep influences body composition [25:30]
Why morning exercise is essential for good sleep [30:47].
How technology is degrading your sleep quality [34:34]
Shawn’s theory on how turning down the thermostat can lead to better sleep [40:12]
The connection between sleep and sex [40:50]
How light impacts sleep [42:07]
How food and sleep can change your genetic expression [44:14]
Shawn’s shares the single most important thing you can do to improve your health [49:29]
Thanks bro.
A w 0
Thanks!
Thank you 😊
What I really like about the host is even when his guest is speaking about things that he has knowledge of he does not try to finish their sentences and allows them to complete a thought and to go in the direction that their mind is taking them I think that that is important when you are trying to get a message across in other words he allows the guest to travel down the paths they are best at and best known for
I cannot watch enough interviews with this man…. He is just perfection in not only his expansive knowledge of health and wellness…. But in his ability to “simplify” his execution of the knowledge to others to fully make them understand. I LOVE him… he has no idea how much he’s helped me personally get back on track and reclaim my health in an alternative way, and remind myself that western medicine for the most part is sh*t… you CAN heal yourself from almost anything … the body is AMAZING
I LOVE LOVE LOVE the little bar at the bottom of the screen that tells you what is coming up!! Fantastic! Great show! I am 41 but people tell me I look 28. I sleep well, have a set sleep schedule 7 days, naps on weekends. I give my younger appearance the credit to my sleep.
Heather Deitch can you share how your sleep patterns are even on weekends? It's hard for me to stay strict on weekends
you deserve it great work
Wa u sleep early ?
Kudos! Sleep is very important for various reasons.
Could U send me some bikini photos ?
One of the best shows Tom has ever done. His guest was knowledgeable and had an awesome, smooth delivery. Very relatable. I will continue to follow Mr Stevenson.
“What is it really made of?” That’s so powerful...
I’ve been listening to Shawn for longer than I have anyone.... hence where I get the phrase, “that’s so powerful...”
Ok so I ruptured two discs when i was 13. No apparent reason. I’m 59 and have had 7 back surgeries over the years. Last one seemed to really take and I’ve been pain free for 12 years. I’ve never been given a “reason” as to why my joints seem to be less strong than others. I’ve also completely screwed my left knee. Been walking with no cartilage for over 40 years. This podcast really hits home with me. Thank you SO much!
If you don’t mind me asking what discs where ruptured? I know I am 3 years late but as a 22 M with “early DDD” in my cervical discs. Your story can be inspiring
Very informative. This guy seems very self aware and knowledgeable. Such a calm voice. He makes me want to know more about him.
The 'Why me' stage 😭. Deciding that I am going to get well 👏🏿👏🏿👏🏿. Thank you for this encouraging words
Thank you for this interview. Such a composed, articulate, sincere, and humble man
So powerful. I sleep with an eye mask, but have the blinds open so when I do wake up I see sunlight, but now I realise how the light affects not just my eyes, so I will be closing my blinds from now on. Learned a lot!
I tested this myself before watching this video. I lost noticeable weight within 2 weeks that I was trying to loose for months because I started to schedule my sleep. This is a very important video for everyone to watch.
Tom is such a perfect listener....its not just he invites them n listens to their story he is 100 percent involved in the talk and tries to deliver the maximum essence of the talk to everyone...even his eyes his whole face shows his involvement...he is crafting and creating like a gateway of greatness tom kudos to you man
Powerful stuff without being scary or telling you to avoid this or be scared of that. Just useful honest info delivered with real compassion and the desire to pass on useful knowledge. Priceless
This man is an absolutely wonderful speaker.
Amen he sure is 👍
Robby the Yogi he really is.
@Jordan Raffety Because he is black..smdh!
He couldn't speak so well without his quality sleep.
J Raff
1. He IS black
2. How the fuck does someone even “talk black”. What kind of ignorant shit is that?
Thanks God,we gotta RUclips...RUclips is full great tips n knowledge there's so much we can learn from RUclips channels...great interview
I've seriously been struggling with both my relationships with food and sleep. Working hard to get this under wraps. I know I can't get to the next level until I get these under control.
I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of sleep, religiously!! It truly contributes to your fountain of youth!!
Its so true, add exercise and positive thinking, with dashes of gratitude to God. Wow
That is so well written and articulated as a way to put it. You know your sleep so well and the importance of it. This video has only further reinforced how great rest/sleep is and both the host and the guest here are bright and sharing info worth more than gold. Also love that you’re the top comment as I rarely, if ever, read them. Again, so well said and much respect/Happy Holidays.
Absolutely
I am lucky to get 6 hrs since I turned 50 😂
@@paulconway384 That’s decent… Try to strive for 7 to be 8 hrs. 😎🤙🏽
This man is onto something!
I'm not a doctor but everything he says is on point!
Sleep is absolutely the key to good health.
Wish I could get some more
Sleeping is life. I always go to bed early and get up early. I've this routine a few years. I don't have problems to fall asleep but i do often break the cicle by waking up 2 a 3 times a night. I wake up feeling tired 😴 and anxious with lack of energy.
That leads me to eat crap.. So, i went a little bit radical and left social media like fb and Instagram and i also every day at 7p.m my phone is off, i mean off off.
This improved my quality sleep and i do feel better. I workout at 5.30pm because i can't in the morning,because of my job. But o will start doing that 5 morning routine. Thank you so much for sharing. ❤️
I absolutely love the knowledge this guy is dropping! Also, he can literally talk me to sleep...so soothing.
He’s really hard to stop listening to! He’s such a charismatic and comforting presence. And has a lot of great information. Great interview!
Can't believe it took me months to finally watch this episode, the quality of applicable content, it's game changing for me. Thank you
That explains why I sleep with the window open. I've had insomnia as a child and I love graveyard shift.
My sleep apnea Doctor Who's also a psychiatrist says that I should get no more than 8 hours of sleep per night even though I have 5 autoimmune and a central nervous system problem. And she tells me that I should get up no later than 7 a.m. ...
I have learned more from this video than from my doctor.
Great guest on your show!
Yup! I started listening to my body and I take naps nearly every day. I've lost 33lbs and have more energy feeling better than I did when in my 20's. Most of this is a result of my overall stress reduction.
There is no need to tell me lights can affect my sleep. I can't sleep unless the room is pitch black, and even the router lamps can be a huge distraction for me. I've been like that since forever. The problem is, people around me don't understand it and think I'm just spoiled.
This whole interview drips excellence and finesse, nice one. My take home is: A great morning starts the night before!
I noticed that when I don't get enough sleep I am supremely lazier, I have an incredibly hard time holding myself to the highest standard, I give up or give in quicker, I find it hard to stay motivated and drive myself towards a goal, it is difficult to feel excited about anything.
Thanks for the great interview. Time to fold some of the pearls of wisdom into my life! Upwards and onwards!
I just want to say I absolutely love the timeline/outline graphic you all do on the bottom of some of your videos. Helpful and aesthetic
I had a laminectomy due to herniated disc from degenerative spine at the age of 37. After surgery, the symptoms lingered for a month. I decided to sleep on the floor and after the first night, the symptoms went away. I've been sleeping on the floor for over 3 years now and will never sleep or sit on anything soft. I do eat more plant based and sleep before 10pm. I don't wish the pain I endured on anyone ... even on my worst enemy. Love your body... feed it right, treat it right
When I read Sleep Smarter a while back I immediately installed flux on my devices, replaced my lights to turn down the blue, and bought some blue blockers. One of the top 5 best decisions I've made in the past year.
I ended up purchasing Shawn’s book, Sleep Smarter after watching this video. Completely changed my life. I highly recommend it!
Read Shawn’s book and have been implementing almost everything from it - it has truly changed my life. Opens your eyes on the only one you’re cheating is yourself, gotta get healthy.
What’s the name of the book???
Sleep Smarter, Shawn Stevenson
The smartest man I’ve ever seen in my life 🥇 so much respect and I will buy his book even though I think he freely gave us all the important info we need. Thank u so much, this is exactly what I was seeking this morning. It’s a blessing I feel.
Very humble guy. I learned so much from him in this session. Thank you both!
Love it! Only last night, I was telling my fiancé’s 17 year old son…. Do away with unhealthy people and surround yourself with healthy people…I transformed my now fiancé’s health, in one year… He looks twenty years younger, his depression lifted and went from size 36 to 29. He goes to bed with me now at latest 22:00 abs get up 05:55… 5 minute work out and get ready for work. I give him a multitude of supplements, Low carb diet. I always cook from scratch, no sugar, healthy oils, no alcohol, no smoking, bedroom is totally dark at night and only drink water with rock salt for hydration, breathing techniques to keep down cortisol levels, maximise intake of oxygen and increase mental focus.
You must be a load of fun. Barf
Ok It's official, Tom's Special power is bringing Special people
purple pillow he can be my guru anytime!!
late to the show
There's a Tony Robbins talk that I've listened to hundreds on times and Shawn uses the exact same words. I'm so happy to hear these beautiful words from multiple sources. Self Help is the best help.
Tom! EVERYTHING in your channel is PERFECT! you're the best interviewer ever!
I like what and how he presents what he brings to world. It's calm and informative and still entertaining. Truly a credit to humanity. Thank you for sharing!
Tom this is such great timing. I was saying to my wife that lack of sleep is killing me. I sleep 5 - 6 hours a night of broken sleep.
Me too. I think I get 3-4 hours a night but now its really showing as I have aged so much these past 5- 6 months and all my friends/family can see it. I have insomnia and leaky gut also.. I'm screwed.
Get a CPAP!
First step is say to yourself things will get better, then in the moment embodying gratefulness is is a huge part of focusing on having abundance instead of feeling in lack and then all you do is invite that in.
Then have exercise early in the morning and again on the afternoon as much as you can. Also don’t eat after 7 ever, and introduce intermittent fasting.
Lower carbs
Turn off WiFi at night
Practice meditation daily
Breath more in doing so
Eat bone broths
Lower anxiety, move out of the city if necessary.
Have meaningful relationships
Don’t consume stimulants or any drugs
Exercise exercise exercise
It worked for me!
Just sayin
Patrick
This guy sounds like he should as a master of sleep. Most genuine also. Will be following him.
Shawn Stevenson is amazing! I listen to him daily! Thanks for having him on your show, it's nice to hear him interviewed instead of the other way around. :)
ANOTHER killer interview, seriously thank you Tom. This episode popped up in my RUclips yesterday and I've replayed twice and shared it. So much to take in. AND I put my screen down early last night and turned off an extra light I've been using. Incremental changes, one upgrade at a time. Reminds me that once upon a time I used to go to sleep without falling asleep to something on Netflix etc.
I totally agree about the importance of good sleep, I have insomnia since I was a teenager, and I know that if I can't sleep well,my whole day is ruined, and for me is directly linked to depression, and cyclotimia, if I sleep well enough I am very optimistic and want to do things, without, life is miserable, my thoughts turn very negative as well.But the sad true is that I struggling a lot to have regular sleep, I tend to sleep one day good, 2 bad days, and yes I see my body and my skin remarkably enhanced if I slept well.
Try turning off all wifi, cell phone in house and electronic devices. Then supplementation with l tryptophan and gaba. Eat healthy and meditate on relaxation and calm with a quiet and still mind daily. Peace
We sometimes forget or neglect the most important things in life, yet they are so important. good video!
He talked from his heart. Love it.
This interview will forever be in my mind. Thanks guys! You both are legendary!
I absolutely love the content and the topic bar on the bottom!
Topic bar across the bottom is EPIC! Made me watch the video instead of just listening.
Everything he says make sense. I totally love the content and the topic too.
Nothing original
Me too! The topic bar is fantastic also :)
Dan Willis h
I used to struggle with bad acne for years. I emigrated to Australia and for the first time I started to rest. I would literally get about 70 hours of sleep per week. Since then, my acne has healed to beautifully. Old scars and bruises have faded, and my body heals itself very quickly. I swear by a good sleep regimen. It makes a massive difference.
My god Itheory is on fire, Two interviews a week, god thank you for your blessing.
"The benefit of rock bottom" is something many people never experience and thus, never move ahead. The bottom and below became familiar to me early in life and has had incredible benefits. "If you want something, make a study of it." I too wanted glowing health and the doctors were not helping me. I made a study of it and continue to this day. I completely recovered. Thanks for this great video and I've only watched a part. It's great!
thanks both of you, like the idea of regular listening, so fortifying, had similar background, am 64, still learning life skills, especially at a pivatol time in my life, kindest regards, for caring about people
The way Shawn talks is quite different energy_ cool, lowkey, wise, informative, helpful and inspiring. I feel like I'm listening to my older brother I never have. Sorry that I'm a newbie to your show Tom. This is my second video I've seen on your channel after the one with Simon Sinek and I am so grateful to you. I just changed my lifestyle a month ago and this interview means everything. Thank you both! Wish you the best. x
I love this series man! Thanks for existing Tom!
He is so relaxing to listen to,it really helps to have the message delivered in his quiet,soft type of way,its almost sending me off to sleep! He has such a gentle aura about him.
Wow mind blowing interview. I NEVER THOUGHT OF sleep in these terms !!! Great interview Will be picking up his book soon !!! Thanks tom!!!
I love the positivity of all the comments. Says a lot about Tom's community.
This channel is life changing. I’ve learnt so much, it’s impossible for me to stay the same.
Preach finally someone who says quality is better than quantity for sleep.
Really enjoyed the interview. Thank you Shawn for delivering all this amazing information and helping us live a more quality life and you Tom, thank you for bringing us such great people and for being such an incredible interviewer. This is the right side of youtube.
Confession:
I had been using Shawn’s podcasts to fall asleep to because his voice is very calming. 🤦🏾♀️ I’ve been dealing with insomnia and/or lack of deep sleep for about 2 years. He ought to create meditation videos for the sleepless! 😁
When I was taking biology in high school, I often asked myself why do I need to learn about mitochondria and ATP? How on earth is this information going to benefit me later in my life? Sadly, I flunked biology primarily because of this mindset. Fast forward ten years and here I am listening to Shawn Stevenson illustrating the beautiful science of losing weight due to ATP production from increased melatonin. Wow. I am mind blown right now as I never ever thought about it that way (and with the bad experience that was high school biology, I never wanted to hear the words ATP ever again). Thank you for this interview, Tom! Cheers to science!
I totally agree about the sleep.
It assists losing weight, keeping our blood sugars down, works in unison with exercise, most importantly sleep makes everyone feel better and more refreshed.
This show is so powerful. I struggle with sleep my blood sugar is high. One change I am going to make immediately is going to bed at 9.00am
Amazing. Mindblowingly eye-opening. More people need to see this.
Tom you are seriously changing my life in ways I can't even begin to explain in words.
THANKS... Both of you!
This is one of the most amazing and possibly important interview I’ve ever seen.
I am SO undisciplined with my sleep. The worst part is that i THINK i know how lack of sleep affects me. But i still somehow see sleep as being boring. Yes. Very dumb of me. I will drill the importance of sleep in the grand scheme of things IN MY HEAD. #notetoself haha
Really valuable information! Thank you!
Haha yeah. I tend to get more mind active at night when I should be getting ready to sleep. I used to fight bed time and sleep. This wasted A LOT of time. I'm trying to get better at this
Sleep is not boring if you connect to you dreamworld.
Then live gets boring i promise you.
💚
oh shut up
Agatha Nicodin me too. I get cold all the time and more skinny because I am naturally skinny but my face gets bigger
@@TheShawnModel indeed it's the FOMO mostly, I think. Daily routine tasks take too much time then we'd like to still have some time for ourselves and the only thing at cost of which we may get it is sleep. However this makes us blunt and less efficient on a following day, which makes the day to feel even shorter so we further cut off even more sleep time and so it goes... Welcome into sleep deprivation dead loop.
Presently on the 15th night of 21 nights of circadian rhythm reset that includes sleep depravation. For the past 3.5 years, "been doing everything right," and little to no improvement while going to bed between 2am-5:30am. Why 21 days? That is how long it takes to create habit. What do I feel like? Crapola. However. . .I'm "seeing" other things I must do to heal (forgiveness, gua sha, eating three meals daily, welcoming others into my life). Getting a glimpse of good things to come: more confidence in my own decisions, better memory, hearing bile gurgling in my gut for first time since a child, less hot flashes, deeper relaxation, acute sores beginning to heal, less puffiness in face/neck/tummy. At this point, I'm not quite experiencing sleep excellence. I'm still waking up often. However, I am getting tired at an appropriate bedtime, and I'm feeling hunger in the morning (huge, huge, huge). I was gaining weight on 1,200-1,400 calories per day when in a poor sleep pattern! These calories included 3 high-quality 4 oz protein portions and 8-9 cups of cooked vegetables (high mineral veggies) while drinking the cooking water for more minerals; and drinking spring water while taking supplements specifically compiled for my mineral tissue analysis; which I test for every 4-6 months. So, I'm asking myself if my adrenal and thyroid caused the poor sleeping or if the poor sleeping caused their issues? I'm so hopeful, so very hopeful and grateful for those who preach sleep excellence. I draw the line at 62-68 degrees in the bedroom . . . sorry, not ready for perfection. LOL!!!
My circadian rhythm reset protocol for those interested: 21 days on the calendar. Prepare the bedroom (calm, clean, dark, and sleeping partner who understands the goal). Screens go away at 9:00 pm and alarms are set to wake and to turn off notifications. Journal all stresses for 10-15 minutes on paper to get it off my mind and on the paper. Read a hard print book (a boring, calm book) for 15 minutes. Place eye shades on by 9:30-10pm. Set alarm for 4-4:30am and immediately rise and quickly bathe eyes with bright light. Drink warm water or a mellow herb or white tea. Force yourself to eat (I take ox bile tablets for digestion and to increase hunger). No naps. With burned out adrenal/thyroid, this is the hardest task because I literally collapse. What I've noticed thus far:
I have spurts of calm, productive energy; but mostly, I'm a zombie. Perhaps I'll update this when I reach the goal and begin to experience the benefit of sleep excellence.
Watching these makes me a better, smarter, more productive, more enthusiastic person for the next 24 hours. Shawn must have cited 20 different studies. That is awesome. Never seen someone back up every single thing they said/claimed with a legit study. What a beast.
SHAWN STEVENSON - LOVE LOVE - Great Articulator (MUST HAVE QUOTED 20 SCIENTIFIC STUDIES, SUPPORTED EVERYTHING WITH A STUDY)
Sleep smarter author, long running podcast on health and fitness, founder of medical clinic, keynote speaker. Cured his own incurable degenerative spine disease at 16.
Golden Nuggets
Placebo is 33% effective and used today in medicine. Doctor gave him a Nocebo affect. So when doctor gave him diagnosis with spine he went in tail spin and depression for 2 years. Then when he decided to be his own expert and take into own hands be became better.
He did own research on bones and what bones are made of, and we HEAR DRINK MILK it’s strong for your bones, but actually CALCIUM is one of the least important things. Doesn’t work no body like we are marketing. Add’s all these nutrients that he needed to his body, through food, flood body with “bone” nutrients. So he had to drink a ton of water, like an abundance and overflow. #1 was nutrition, #2 was movement, eliminate toxins.
If you aren’t sleeping well you aren’t healing well. You have to acknowledge that it is possible.
He had nothing to lose so he burned all his ships.
“If you really want something, make it a study!”
Einstein = “If you can’t explain it simply, you really don’t know it yet”
Most believe just believe what they believe and look for signs and studies that affirm that, and marketers are really good at that.
15 min: Before we are 7 years old, we are in theta. SAID BRUCE LIPTON QUOTE.
You don’t just want to learn. You want to become good at learning.
Even publisher said: write a diet book and you will be rich or do you want to be known as the sleep guy. - POWERFUL Because he is a nutritionist.
Integrity. He wanted to bring light to an important topic. When he saw patiences that he couldn’t fix with nutrition… not until he asked about sleep that he fixed these people. Usually people not like myself but who have weight issues.
Sleep quality what it does for us is more important than diet and working out. It helps your physical appearance.
Why Sleep Matters: Spend best time in sleep if you fall asleep between 11-2, natural time. Not called sleep more, called sleep smart. Quality of sleep: regulated by changes in your brain waves, we cycle gamma, beta, move to alpha, theta and delta is deep anabolic dreaming space. If you optimize these you will do it more efficiently. Melatonin helps go through sleep cycles, if it is suppressed you can wake up feeling not rested.
Thermo suits lowered skin temperature and fixed those with sleep problems (natasha)
Body produces melatonin exclusively in dark environment.
One night of sleep deprivation your body has a huge decrease in Leptin.
Cortisol, has been given bad name, just misunderstood. Important for thyroid to work, one night of sleep deprivation rises cortisol, has ability to break down muscle tissue, can convert muscle tissue to glucose, as fight or flight response.
Sleep quality affects your physical appearance.
Optimizing Your Sleep: Exercise in morning is best time to workout and exercise. Not a magic bullet, needs to be done and coincide with everything else. 5 minutes in morning is great.
Cortisol is good thing if it’s at right time with right amount. Cortisol should be at peak from 6-8am and then decrease throughout the day.
Harvard research shows blue light from computer, tv and phone screens (every hour at night, suppresses melatonin for 30 minutes) (won’t go through sleep cycles effectively, give yourself a screen curfew) (if you watch a 3 hour movie late at night, can’t fully sleep for 1 ½ hours.)
When you search on social media and you search find search find search find because of a drip of dopamine and happiness. Gives energy and distracts you from focus.
If you have a neuron association of the bed = watch tv, use phone for hour, you won’t sleep. Have bedroom be sleep sanctuary. Eliminate technology from bedroom for sleep. Need lower temperature and a dark environment.
Skin has photo receptors on skin so they can keep body awake, because they are trying to decipher what time of day it is.
43min: Brain Make the body, Food is Data:
MUST READ AND WATCH AGAIN
Every single molecule of food you eat, impacts your genetic expression. It is so powerful. You get to choose what kind of copies are being made of you!. There are 4,000 different variations of what genes can do. I”m not just eating this thing, it is setting off a cascade of events!!
Telomeres - are the most valuable asset currently to tell us how long we will live. They are the endcaps at the end of the chromosomes. Your sleep spectrum could be the biggest influence on telomeres.
Ditch Toxic People: Invest in people that are uplifting you and supporting you in the person you want to become. Has model health show. Get around healthy people, average of 5 people that are closest to you. Princeton university did study, people build rapport, in couple minutes their brain wave frequency started to match, you are syncing up with people around you. Get in environment of healthy people. If you are with healthy people you will go to whole foods more than mcdonalds. Creators of our environment.
Awesome job Dillon..thanks so much for breaking down the whole conversation. Your a smart man.!! ☺👏😀
Thank you for such a valuable summary of key points (I took notes, too - appreciate you sharing yours)
I'm always facinated about health and self-development. I can't stop watching nor listening to videos like these. I've just learned that I've been deteriorating my bones from not having enough sleep. I thought it was from a lack of nutients that I started having runner's knee in my early 20's. I am now in my mid-20's.
Thank you so much for this video and this information! It is going to change my quality of life! ❤ I start tomorrow since it's pretty late right now. LOL
How to overcome mismatch between morning person and one more active after dark?
Staying up late to learn why I’m living wrong
Hahahaha
😂😂😂😂
🤣🤣🤣🤣🤣
I feel ya, trying to figure out what the f is happening to you... Did that for almost three years. Beginning to integrate and strengthen the new connections made in my neurons.
😂
I agree 100%. Had a spine surgery and recovered by taking a year to get better. Never accepted that I just have to be in pain. Currently I share water exercises on my channel and share my story. I have learned a lot from your video as well! God bless! Stay healthy
really eye opening literally, a little tired while watching this. The whole talk about sleep and temperature was golden..the dots are connecting.
first time i've heard of or listened to Shawn Stevenson - man knows his stuff! Really good interview with a lot of brilliant information to take away. Time to prioritise sleeping!! Thanks, Shawn.
Love when you two get together for interviews. So many nuggets of gold! Thank you both :D
What immediately came to mind when he began running through sleep quality and how the brain needs each stage and it’s associated brain waves - it’s the same goal of meditation is the deeper brainwaves. And it makes perfect sense that effective sleep brings the mind into the position to communicate between what Joe Dispenza and Gregg Braden call the “quantum field” where universal intelligence Re-Organizes the information within us and heals wear and tear as well as - when done correctly - even chronic “incurable” dis-ease.
Fantastic interview!
That was a real good show! Definitely gonna go back and take notes on a second listen. Lot of good tips starting around the 30 minute mark
I've experienced self healing. I have a serious problem with my bile duct and I am going to need it removed. I was sitting around waiting for the Dr's to heal me, until my friend gave me reflexology. I had this sudden surge in energy I hadn't felt in years and it gave me a window into health. I realised healing was in my hands. I realised I was riddled with deficiencies and had to undergo a total lifestyle change , dietary changes and supplements. I started with bio hacks about getting light in the morning and evening, cold showers etc. I still need that operation and I still suffer awful pain but my energy has increased exponentially and I feel so much better. You can heal yourself through research and dedication.
I loooooooooooooooooooooove impact and health theory!!!! Tom Bilyeu you are the best on earth!!! You are changing my life! 🙏
oh and yoooouuuuuu are amazing!!! You got a new loyal subscriber now!!
Impact theory is maybe the best show on youtube
This is what i actually needed to hear. I'm telling you man, i've been working out and cutting calories for more than 2 years and i can't reach below 20% body fat, and i sleep 4 to 6 hours per day.
This interview impacted me a lot. Great work Tom and Shawn Stevenson. More power.
Dude i sleep 5-6 a day 3 times a week then the other 4 days i sleep 7-10 i love challenging my self its good for u…don’t listen to people on sleep not even me only u know whats good for u and whats bad good luck
Your videos changed my life. I was a dancer but I had a baby, had a baby, the pandemic happened. I became a depressed therapist burned out and treating child abuse. I’ve been fasting and I have so much more energy, lost 18lbs, and I’m happier. Thank you.
When I sleep good I definitely have a great day and I have more energy as well, but I would say that one have to make healthy lifestyle to continue having a great life !!!body mind and spirit are connected with each other.. so everything has to be in balance .
It's like when you eat healthy you feel better than your actions are satisfying and your mind is clear and you're in peace with your self and that can give you good night sleep so it's a circle...got to follow all that...so diet sleep equally important .
The host asked great questions. I always enjoy his interviews. Nothing worse than boring questions
This was awesome. Ordered his book! Happy to support and love the value Shawn brought to the show...answered so much of my sleep patterns and very practical hacks to implement. 🙌🏽
I truly found out from watching this Man that I have heat stress sleeping issues. Most people don't have a clue ...
THANK YOU SO MUCH !
"Why we sleep" is a must to read. ❤️
Been living with four compressed discs, spinal stenosis, and chronic pain. Needed this. Thank you.
It's crazy how much of an effect the cortisol hormone can have on ALL body functions! Great video