How To Optimize Your Sleep pt.3 - Gephart Strength Monday Minute -YouTube video with full transcript
Sleep is so critical to our success when wanting to lead a healthy and happy life. Everyone is different so some sleep aids may not benefit you like they benefit someone you know and vice versa. So in the video below I'm sure there is something that can help you sleep more soundly and wake up feeling more refreshed. And be sure to share the tips with your friends and family so they can reap the benefits as well.
Video intro music playing
Phil Gephart: What is up YouTube welcome back to our talk on sleep where today we will finish up our three part series. The first part we talked about daily activities and lifestyle changes you can do to potentially help your sleep. And if you haven't yet I encourage you to start trying those different things and biohack your own sleep .. biohack your own life and see if you can figure out what it is that actually works for you that helps your sleep and your sleep cycle.
Create a space in your day for mindfulness.
One thing I didn't mention that I really think is important nowadays is for a lot of people when their head hits the pillow it is literally the first time of day that they haven't had any stimulus. So they have all these thoughts that enter their brain. What I like to tell people and encourage my clients nowadays is create a space in your day where you have some mindfulness .. where you're meditating, where you're praying, and even where you're just sitting and just being. You don't have any stimulus. You don't have a phone in front of you. You don't have your internet, your TV .. I have found that that alone is a phenomenal tip or trick or biohack, whatever you want to call it, but that alone can help my clients fall asleep better and fall asleep faster. If you've tried these other things and they haven't worked that could be a great one for you - just some mindfulness practice.
So, having said that, last week we talked about supplementation and things you can take exogenously to help potentially create a better night's sleep for yourself. This week we are going to talk about your sleep environment - your bedroom environment. So let's put 60 seconds on the clock and get going.
Have a cool, dark room first and foremost.
Have a cool, dark room first and foremost. You want to have pitch black if possible ... ideally you can't even see the hand in front of your face. As dark as possible is ideal. Also, when I said cool I meant 64-68 degrees. I know everyone is a little bit different but the research says that is a sweet spot for our biology, for our physiology, when we go to sleep heart rate goes down, temperature goes down a little bit and we want that cool environment so 64-68 degrees.
You also don't want any electromagnetic frequencies. So put your phone on airplane mode.
You also don't want any electromagnetic frequencies. So put your phone on airplane mode. If you can shut down the wifi for the night turn it off. I know a lot of people have their wifi plugged in to timers but as best as you can as much as possible eliminate all those (EMF's) from your bedroom.
Physical repair happens most between 10p-2a as that is when your body produces the most growth hormone.
And try to get to bed by 10pm because that is the most growth hormone production between 10pm and 2am. So focus on your pitch black room, your very cool room and airplane mode with the phone, no EMF's. Try that. See if that can be a trick and tip to get you a better night's sleep.
That is it for now. Until next week we will see ya' peace out!
Video outro music playing