00:00:00.000Greetings, my esteemed supporters. Today I want to share some profound and important wisdom with you all.
00:00:08.000And before I begin to give the guide itself or the advice, I would just like to explain a bit how important sleep is.
00:00:17.000First and foremost, if you want to break someone mentally, the absolutely best way you can do so is by deriving them of sleep.
00:00:25.000You can look on political prisoners, etc. That's usually a modus operandi on the part of, well, the captors.
00:00:34.000They disrupt their sleep and yeah, it is horrible and I am sure everyone can agree who has been, had some military experience, etc.
00:00:44.000It's one thing to go without food, it's okay. It's one thing to be cold, it's okay.
00:00:49.000It's one thing to struggle through a forest wearing a heavy backpack and heavy weapons, etc.
00:00:57.000But what is not fine is a lack of sleep and a lack of sleep will make everything else so much more horrendous.
00:01:05.000So that is one lesson I've always carried with me, the absolute importance of sleep.
00:01:12.000Then if we're talking about building muscle, gaining strength, etc. It's super important.
00:01:18.000And you can notice that if you are on a high level, and by high level I mean a high level in terms of your genetic potential.
00:01:27.000So if you are on the margins, you need to make sure everything is perfectly set up to be able to progress.
00:01:34.000So you need to have the diet in order, you need to have the sleep recovery in order for you to be able to have such a good session that you can actually progress.
00:01:42.000So if I'm talking about my training now, deadlifts and squats, in order for me to progress in the heavy sessions, I need to make sure that my sleep is perfect.
00:01:52.000Otherwise I can't progress. Simple as that, because it's so important.
00:01:57.000And also if we're talking about building muscle, if you're a beginner, when you sleep is when the body can re-repair or repair the muscle you have broken down during the session.
00:02:09.000Because what you do when you train is that you break down your muscle and then when you sleep it builds it up, but even better.
00:02:17.000So that's what happens. So if you don't take your sleep seriously, you will not gain muscles as well as you could have.
00:02:26.000Then of course if we're talking about health, staying healthy, staying away from sickness, etc.
00:02:31.000Sleep is also super important for your immune system.
00:02:35.000Then last but not least, since we have a holistic view of everything in life, including our mind and body, if we're talking about the cognitive ability, you need to sleep.
00:02:46.000For me personally, if I have had, for whatever reason, a bad sleep, I don't make any important decisions the day after.
00:02:56.000Because I know my mind isn't as clear as it must be to take an important decision.
00:03:01.000So then I postpone it to the next day, make sure to have a good sleep, then I know my mind is as sharp as possible.
00:03:08.000So if you want a sharp mind, train well, eat well, sleep well.
00:03:14.000And of course if you want to optimize your physical performance, it's the same, because mind and body are one.
00:03:20.000So that is the introduction, if you want to optimize your everything about you, take sleep seriously.
00:06:27.000Actually, additional top quality content that will surely make my channel hit a million subscribers.
00:06:34.000I forgot to mention a very important thing and that's actually tape.
00:06:39.000You can tape your mouth when you are sleeping so that you sleep and breathe via your nose.
00:06:47.000I will make a video on mouth breathing in regards to mewing and physical activity and cognitive ability and health and everything like that.
00:06:56.000But important thing, if you sleep with breathing with your mouth, you will not have an as restful sleep as if you sleep breathing with your nose.
00:07:09.000Because if you breathe through your mouth, it's something you do in situations which causes more stress.
00:07:16.000So when you train hard, for example, you breathe through your mouth because you need to get air in quickly.
00:07:22.000But if you want to be relaxed, if you want to have a good quality sleep, breathing through your nose is recommended.
00:07:28.000So I can definitely recommend that you, if you have a problem with it, you can just tape your mouth every night and have a better sleep.
00:07:38.000Then, last advice is your caffeine intake.
00:07:45.000I think it can be a benefit to your life and it does have some good health benefits, but it can also mess up your sleep.
00:07:53.000So I encourage everyone to not to drink coffee, really, or not in large quantities after maybe 4 in the afternoon, 16 in the afternoon, something like that.
00:08:04.000Obviously, again, everyone has different tolerances to caffeine, but I prefer to keep it earlier in the day.
00:08:11.000Then also, one aspect here in regards to pre-workout products, I need to mention this since I have a pre-workout product on my page,
00:08:20.000is that if you take it too late and you might have a good session, but if you mess up your sleep, you mess up your sleep schedule, it might have been a pyrrhic victory.
00:08:29.000So be careful to not take it too late in the night, even though it's a nice thing to load up on caffeine.
00:08:36.000But be mindful that sleep is a hugely important thing for your gains.
00:08:42.000So anyway, you can say a lot more about sleep, but this was just a general overview of what I think is important in terms of getting a good sleep.