Dan Martell - April 30, 2018


How To Get To Sleep When Your Mind Is Racing


Episode Stats


Length

6 minutes

Words per minute

207.62053

Word count

1,424

Sentence count

90

Harmful content

Misogyny

1

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode, Dan Martell talks about how to get a good night's rest, and how to fall asleep when your mind is racing. He also gives 5 productivity hacks that'll help you double your energy and focus without changing anything you're doing in your day.

Transcript

Transcript generated with Whisper (turbo).
Misogyny classifications generated with MilaNLProc/bert-base-uncased-ear-misogyny .
00:00:00.000 Hi, I'm Dan Martell, serial entrepreneur, investor,
00:00:01.840 and creator of SaaS Academy, and in this video,
00:00:04.000 I'm gonna teach you how to fall back asleep
00:00:06.180 or get to sleep when your mind is racing,
00:00:08.540 and be sure to stay to the end where I share with you
00:00:10.140 my five productivity hacks that'll help you double
00:00:13.140 your energy and focus without changing anything
00:00:15.720 you're doing in your day.
00:00:30.000 I know what you're thinking.
00:00:31.000 Why are you talking about getting to sleep?
00:00:32.840 You're the software business scale guy.
00:00:35.380 Here's the deal, I'm an early riser.
00:00:38.340 That was not always the case.
00:00:39.580 I used to be a night owl and then I had kids
00:00:42.420 and that changed everything.
00:00:43.840 So my schedule now had a human alarm clock
00:00:46.340 waking me up at 6 a.m.
00:00:48.080 So I said, you know what, I'm not gonna fight.
00:00:49.520 I'm gonna get to bed early.
00:00:50.780 And usually I wake up around 5 a.m. or a little bit earlier.
00:00:54.600 And one of the challenges I have is I do a lot of activities
00:00:58.960 with my entrepreneurial friends in the early mornings
00:01:01.160 and many times when I go to meet with them,
00:01:04.440 they text me and say, well ideally they text me,
00:01:07.840 sometimes they don't and they're like,
00:01:08.860 hey I can't make it and it's usually because
00:01:11.100 they didn't get to sleep till one or two in the morning.
00:01:13.140 Their mind was racing.
00:01:14.400 It actually happened to me this morning
00:01:16.620 with one of my best friends.
00:01:18.640 I woke up to a text message he sent at 1.38 in the morning,
00:01:21.920 said I haven't been able to get to sleep,
00:01:23.320 I don't think I'm gonna make our 5.30 a.m. run.
00:01:26.720 So I figured I'm gonna do this video to help you
00:01:28.460 because I struggled with that for many years.
00:01:31.000 I have an ADHD mind, it's racing,
00:01:33.260 I'm always doing cool and interesting new stuff
00:01:36.040 which doesn't allow me to kind of like park things
00:01:39.080 and over the years I've had to figure out a solution to do it
00:01:41.500 and it comes down to these five steps.
00:01:43.600 Step number one, prep it.
00:01:45.780 Prep the sleep, get a routine created.
00:01:48.540 Now you've probably heard this before
00:01:49.920 but I'm gonna tell you some of my top tips.
00:01:51.880 Number one, no drinking.
00:01:53.380 If you wanna drink during the week,
00:01:54.480 just know that you're putting your sleep at risk.
00:01:57.020 Number two, no devices at least an hour,
00:01:59.520 if not an hour and a half, 90 minutes prior to your sleep.
00:02:02.400 There's blue light.
00:02:03.440 It messes with your melatonin in your body
00:02:06.980 and you want to make sure you're not looking at screens.
00:02:08.860 The other thing is I use a sleep mask.
00:02:11.480 I'll link up the sleep mask I use below on Amazon
00:02:13.980 as people have asked me.
00:02:14.820 I got it from my buddy Ben Greenfield as a suggestion
00:02:17.820 and I use a white noise maker.
00:02:20.400 The one I use is the Binaural Beats app on my iPhone.
00:02:23.640 I put my iPhone in airplane mode
00:02:25.820 so I don't have any antennas or wires going around.
00:02:29.120 And that, to me, if you can just set up the environment,
00:02:32.420 and then the big part is don't work in your bed.
00:02:35.620 You're telling your mind that when you go to your bed
00:02:37.920 that you can do work or other stuff.
00:02:40.920 Your bed should be for sleeping.
00:02:42.220 Any work you want to do, do it at your office,
00:02:43.920 do it on the couch, and prep the environment.
00:02:46.920 Step number two, dump it. 0.97
00:02:48.920 It's in here, your mind's racing,
00:02:50.720 you've got all these ideas, these to-do lists,
00:02:52.520 these commitments, people you need to circle back with,
00:02:55.120 and you think that you're okay and you're gonna remember
00:02:59.120 and what's happening is your brain keeps saying,
00:03:00.700 I don't trust you, I don't believe you
00:03:02.460 and what the easiest thing to do is get out of bed
00:03:05.760 and just write it down, dump it.
00:03:07.260 So I sleep with a notebook and a pen next to my bed
00:03:10.940 and if I ever feel like I'm getting in the mode,
00:03:12.840 even though I have a habit at 7.30, 8 p.m. every night
00:03:15.980 to essentially plan the following day,
00:03:17.940 review my list of outcomes, goals and projects,
00:03:20.320 so that typically doesn't happen but if it does,
00:03:22.740 for some reason I'm like tossing and turning about
00:03:24.980 a major project I've got coming up in the next couple months.
00:03:27.740 I'll just get it out and dump it down on the paper and that'll
00:03:32.320 allow me to stop focusing on it and potentially getting back
00:03:35.600 to sleep but you got to do these other steps as well.
00:03:38.020 Step number three, breathe.
00:03:41.160 Now I'm going to give you a framework.
00:03:42.900 It's called the 4784 grid.
00:03:47.100 I just made that up.
00:03:48.540 It's a meditation breath but the way I think about it,
00:03:52.200 it's kind of like four walls of a room and I'm going to
00:03:54.980 I teach it real simple.
00:03:55.980 It's four seconds in, hold your breath for seven seconds,
00:04:00.580 breathe out for eight seconds, and do that four times.
00:04:04.420 So if you think of like a grid, it's in for four seconds,
00:04:07.920 hold it for seven, breathe it out for eight.
00:04:10.420 That's one side of the wall.
00:04:12.160 Do that again, boom, another side of the wall
00:04:14.500 until you do it, and literally if I just sit there
00:04:17.000 within 60 seconds, I usually fall asleep.
00:04:18.940 Some people talk about counting sheeps.
00:04:20.800 I actually taught my little boys to do that.
00:04:22.640 I personally just do the breathing exercise
00:04:25.040 and if I've done everything else,
00:04:26.380 I've dumped it, I've set the room,
00:04:29.280 then usually the breathing will get me to sleep.
00:04:31.220 Now, if it doesn't, I've got a few more steps.
00:04:34.160 Step number four, no phones, no TV.
00:04:37.180 It is way too easy to pull out your phone,
00:04:39.960 take that off airplane mode and start checking Facebook,
00:04:43.020 checking your emails.
00:04:43.960 Maybe you're like, well, I'm gonna write it down.
00:04:45.200 I'm gonna send myself an email with these lists.
00:04:46.900 There's a reason I use pen and paper
00:04:48.300 is because I don't want the interactive device.
00:04:50.000 I want the capture device.
00:04:51.740 two different things.
00:04:53.440 So make a commitment that no matter what,
00:04:55.500 you're not gonna jump back to the TV or phone.
00:04:58.820 Step number five, and this is a big one, is read.
00:05:02.200 I use a reading, I read with a nightlight
00:05:05.120 or sometimes I use my Kindle.
00:05:06.580 I'm still undecided if the Kindle light has blue light in it
00:05:10.340 but it's usually a last resort if I go through
00:05:12.260 all the previous steps and I figure if I'm gonna lay there,
00:05:14.720 I'm gonna at least get some good reading in
00:05:17.520 and the funny part is I usually fall asleep
00:05:19.960 within two or three pages.
00:05:21.960 It's actually unfortunate because it's taught my brain now
00:05:25.100 that whenever I read I get a little sleepy,
00:05:27.460 but it's just kind of my nighttime routine.
00:05:29.800 When I'm not looking at a TV or my phone,
00:05:31.600 I'm usually reading, so if I wake up in the middle of the night,
00:05:33.680 I'll just read on my side and then typically fall back asleep.
00:05:36.480 So have a book next to you, maybe your Kindle,
00:05:40.040 but the key is don't read any non-fiction.
00:05:43.120 Anything that could get your mind racing again is a no-no.
00:05:47.460 So that to me, those are the five steps
00:05:49.660 to really get things going.
00:05:51.200 So quick recap, one, prep it, prep your room,
00:05:54.960 prep your process of getting to bed.
00:05:56.800 Two, dump it, if it's in your mind, get it out of there,
00:05:59.800 put it down on paper.
00:06:00.640 Three, breathe using the 478 grid.
00:06:04.540 Go around the room, those walls, breathing in and out.
00:06:07.340 Four, no phone, no TV, that's not a negotiable.
00:06:10.940 Five, if you're gonna be up anyways, do some reading.
00:06:13.980 As I mentioned, I want to give you a gift.
00:06:16.280 It's my five productivity hacks to double your energy
00:06:19.520 and you're focused throughout your day
00:06:20.980 without changing anything you're probably doing today.
00:06:23.880 So click the link below in the description, download that,
00:06:26.820 implement one at a time, do it for at least 21 days
00:06:30.280 and then add the second and circle back.
00:06:32.180 Leave a comment, let me know how that goes.
00:06:33.660 If you like this video, be sure to like the button there,
00:06:37.260 click it to subscribe to my channel
00:06:40.380 and if you can think of somebody,
00:06:42.120 share the video with a friend.
00:06:44.480 Thanks for watchin', I'll see you next week.
00:06:46.260 10 years ago is when I bought my first pair.
00:06:49.180 Yes up, I've been wearing the same shoe for 10 years.