The Golden One - November 20, 2019


BioHacking 101. Sleep Guide For Health, Bodybuilding, Athletic and Cognitive Performance


Episode Stats


Length

8 minutes

Words per minute

163.91061

Word count

1,467

Sentence count

90


Summary

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

In this episode, I talk about the importance of sleep and why it is so important for your overall well-being. I also give some tips and tricks on how to get the most out of your sleep and ensure you are getting the maximum amount of rest you can possibly get.

Transcript

Transcript generated with Whisper (turbo).
00:00:00.000 Greetings, my esteemed supporters. Today I want to share some profound and important wisdom with you all.
00:00:08.000 And before I begin to give the guide itself or the advice, I would just like to explain a bit how important sleep is.
00:00:17.000 First and foremost, if you want to break someone mentally, the absolutely best way you can do so is by deriving them of sleep.
00:00:25.000 You can look on political prisoners, etc. That's usually a modus operandi on the part of, well, the captors.
00:00:34.000 They disrupt their sleep and yeah, it is horrible and I am sure everyone can agree who has been, had some military experience, etc.
00:00:44.000 It's one thing to go without food, it's okay. It's one thing to be cold, it's okay.
00:00:49.000 It's one thing to struggle through a forest wearing a heavy backpack and heavy weapons, etc.
00:00:57.000 But what is not fine is a lack of sleep and a lack of sleep will make everything else so much more horrendous.
00:01:05.000 So that is one lesson I've always carried with me, the absolute importance of sleep.
00:01:12.000 Then if we're talking about building muscle, gaining strength, etc. It's super important.
00:01:18.000 And 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.
00:01:27.000 So if you are on the margins, you need to make sure everything is perfectly set up to be able to progress.
00:01:34.000 So 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.
00:01:42.000 So 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.
00:01:52.000 Otherwise I can't progress. Simple as that, because it's so important.
00:01:57.000 And 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.
00:02:09.000 Because 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.
00:02:17.000 So that's what happens. So if you don't take your sleep seriously, you will not gain muscles as well as you could have.
00:02:26.000 Then of course if we're talking about health, staying healthy, staying away from sickness, etc.
00:02:31.000 Sleep is also super important for your immune system.
00:02:35.000 Then 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.
00:02:46.000 For me personally, if I have had, for whatever reason, a bad sleep, I don't make any important decisions the day after.
00:02:56.000 Because I know my mind isn't as clear as it must be to take an important decision.
00:03:01.000 So 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.
00:03:08.000 So if you want a sharp mind, train well, eat well, sleep well.
00:03:14.000 And of course if you want to optimize your physical performance, it's the same, because mind and body are one.
00:03:20.000 So that is the introduction, if you want to optimize your everything about you, take sleep seriously.
00:03:27.000 Now on to the guide itself.
00:03:30.000 The first thing, which is so easy in theory, but hard in practice for most people, is to time the circadian rhythm.
00:03:39.000 And what I mean with that is that you should be up when it's light and sleep when it is dark.
00:03:47.000 And the most easy way to explain this is to go to bed earlier and wake up earlier.
00:03:54.000 Now, of course, this can be hard, especially if you're working at certain hours or if you're training late, etc.
00:04:01.000 Then you can't really go to bed at 10 o'clock in the evening.
00:04:04.000 But if you have the option, if you don't have any other lifestyle hindrances to it,
00:04:11.000 I would definitely encourage you to go to sleep earlier and also wake up earlier.
00:04:15.000 So if you aim at waking up at 6 in the morning, for example, that's the optimal.
00:04:20.000 And falling asleep at 10 or something like that.
00:04:23.000 Again, it's hard to implement maybe for many, but if you have the option, go to sleep earlier, wake up earlier.
00:04:29.000 It obviously depends on what kind of person you are as well.
00:04:32.000 But that's the absolutely first step.
00:04:35.000 The second step is also to realize that all sleep aren't equal.
00:04:40.000 So you can have an eight-hour sleep which is restless and which isn't really high quality.
00:04:46.000 And then you can have a six-hour sleep which is really, really good.
00:04:51.000 And that depends on a few different factors.
00:04:54.000 One thing you can do to ensure a better sleep quality is to have it as dark as possible in the room.
00:05:00.000 Because obviously, as a human, you're adapted to be awake when the sun is up or light is available.
00:05:08.000 And you're sleepier when it is dark.
00:05:10.000 So keep your bedroom as dark as possible.
00:05:14.000 This also brings me to my second point in regards to phones and computers.
00:05:20.000 I have a blue light filter set automatically to 20.
00:05:24.000 So 8 in the evening for both my computer and my phone every day.
00:05:29.000 So it goes on automatically.
00:05:31.000 Then I also have an app for my phone which is called Twilight which makes the screen red.
00:05:36.000 So instead of having the blue light because the blue light of devices are keeping you awake.
00:05:42.000 So avoid it at all costs late in the night.
00:05:46.000 So simply set an automatic blue light filter on your computer and your phone at 8 or 9 in the evening.
00:05:54.000 Something like that.
00:05:55.000 And when you sleep, avoid having...
00:05:57.000 If you wake up in the night and want to know what time it is or something.
00:06:01.000 If you open your phone, make sure you have some sort of stronger filter as well.
00:06:07.000 Such as Twilight.
00:06:09.000 So that is the blue light question.
00:06:12.000 Optimally you can read before sleeping as well because that's not as sharp light.
00:06:17.000 A lamp is not as...
00:06:19.000 It's not blue light in the same way as a screen of a device.
00:06:26.000 Surprise flex.
00:06:27.000 Actually, additional top quality content that will surely make my channel hit a million subscribers.
00:06:34.000 I forgot to mention a very important thing and that's actually tape.
00:06:39.000 You can tape your mouth when you are sleeping so that you sleep and breathe via your nose.
00:06:47.000 I will make a video on mouth breathing in regards to mewing and physical activity and cognitive ability and health and everything like that.
00:06:56.000 But 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.
00:07:09.000 Because if you breathe through your mouth, it's something you do in situations which causes more stress.
00:07:16.000 So when you train hard, for example, you breathe through your mouth because you need to get air in quickly.
00:07:22.000 But if you want to be relaxed, if you want to have a good quality sleep, breathing through your nose is recommended.
00:07:28.000 So 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.
00:07:38.000 Then, last advice is your caffeine intake.
00:07:42.000 I am, yes, a somewhat fan of coffee.
00:07:45.000 I 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.
00:07:53.000 So 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.
00:08:04.000 Obviously, again, everyone has different tolerances to caffeine, but I prefer to keep it earlier in the day.
00:08:11.000 Then 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,
00:08:20.000 is 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.
00:08:29.000 So be careful to not take it too late in the night, even though it's a nice thing to load up on caffeine.
00:08:36.000 But be mindful that sleep is a hugely important thing for your gains.
00:08:42.000 So 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.
00:08:53.000 So thank you for watching, XXL BOOM!