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If you slept for 8 hours and you still felt exhausted, this video is for you.
Learn how to improve sleep quality and stop feeling exhausted despite 8 hours of sleep with tips on temperature, light, diet, and more.
Key Takeaways
- Sleep quality is more important than duration for feeling rested.
- Environmental factors like temperature, light, and sound significantly impact sleep quality.
- Diet and supplements such as magnesium and B1 can alleviate common sleep disturbances.
- Avoid blue light exposure and caffeine late in the day to support natural melatonin production.
- Maintaining proper air quality and temperature in the bedroom enhances deep restorative sleep.
Summary
- Deep sleep quality matters more than sleep length due to the brain's glymphatic cleaning process.
- Lowering room temperature to 60-67°F helps reduce core body temperature and promotes deep sleep.
- Taking a hot shower or bath 90 minutes before bed aids sleep by causing a heat loss rebound effect.
- Keep feet warm to avoid sleep disruption caused by cold extremities.
- Dim lights 2-3 hours before bed and avoid blue light from screens using amber glasses or turning off unnecessary lights.
- Avoid snacking on refined carbohydrates before bed to prevent blood sugar spikes and nighttime awakenings.
- Magnesium and B1 supplements can help reduce restless leg syndrome and calm excessive thinking before sleep.
- Limit caffeine intake late in the day as it can remain in the body and disrupt sleep.
- Use white noise or earplugs to buffer sudden sounds and improve sleep continuity.
- Ensure good air quality in the bedroom, possibly with plants, to maintain oxygen levels during sleep.
Chapters
- 00:00Introduction: Why 8 Hours May Not Be Enough
- 00:26Overview of Sleep Quality Factors
- 01:12The Role of Body Temperature in Sleep
- 01:53Hot Shower/Bath to Lower Core Temperature
- 02:20Keeping Feet Warm for Better Sleep
- 02:50Light Exposure and Blue Light Effects
- 03:26Eliminating Light Pollution in Bedroom
- 04:09Personal Sleep Struggles and Solutions
- 04:38Impact of Snacking and Diet on Sleep
- 05:15Importance of Magnesium and B1 Vitamins
Full Transcript — Download SRT & Markdown
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Last night when you went to bed, your brain went through a cleaning cycle. The one that flushes out those unwanted proteins that build up in Alzheimer's.
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That is one of the key purposes of getting deep sleep. It's called the glymphatic brain wash. So, it's not necessarily the length of sleep that you get that matters, it's the quality of sleep. Today, I'm going to show you how
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to get that quality so you never wake up feeling exhausted, tired, groggy, or flat. And don't buy into the whole aging thing like, "Oh, this happens when you get older." Absolutely not true. So, we're going to cover light, sound,
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temperature, air, chemistry, and what you eat before you go to bed. Every single one of these influences the quality of your sleep. So, number one, and this is super important, it's right here. Temperature. Most people will tell you that it's the darkness that triggers
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sleep. It's also the temperature. Your body all day long fights to maintain this 98.6 core temperature. And even if you do a cold plunge, your body's still going to maintain that 98.6. It's going to do whatever it can to create heat.
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But, when you fall asleep, the core body temperature drops by 2 or 3°. That is what causes you to go to sleep. Based on that information, you think it might be a good idea to keep your room cooler? I
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recommend you bring your temperature down between 60 to 67° F. I would say on average, if it's 65, that would be good. Now, some of you are going to say, "Well, that's way too cold for me." Well, just add some more
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blankets because if the room is cooler, your body temperature's going to go down, and it's going to be much easier to go into a wonderful deep sleep. If you want to decrease your core temperature, what you want to do
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is about 90 minutes before you go to bed, take a hot shower or a hot bath.
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Course, I would use Epsom salts for the magnesium. That will help as well. But, the warm shower creates a vasodilation effect with the body. You actually lose heat, and then you rebound and become a little bit cooler. This is
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why people that take a warm shower or a bath before bed, they sleep better. The worst thing you could do is go to bed when the temperature of your room is like 75 or warmer. You're just going to
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lay there. You're not going to be able to get comfortable. Now, there's one thing that's really important about body temperature. We don't want your feet to be cold. If your feet are cold, that can keep you up. So, you want to keep your
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feet warm. So, maybe you put a blanket over your feet or wear warm socks. That is going to also help you go to sleep.
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And when you get that straightened out, we want to go to the second lever, light. So, I'm talking about dimming the lights 2 to 3 hours before bed. So, I know some people are going to ask, "What about TV, right? I have to watch TV
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before bed." If you have all the other lights off, okay, and you just have the TV on, that's going to be a certain amount of It's called lux or brightness.
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You can actually filter some of that out as well by having orange or amber glasses that you can wear. You can get them online to help reduce the blue light, okay, from the TV. Now, it's pretty wild because I personally wear
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those glasses, and I cannot even stay awake after using them. The other really important thing to do, especially in your bedroom, is make sure there's no little lights on the cable box if you have the TV in the bedroom,
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hopefully you don't, or your alarm clock. I know it might seem like a lot, but we're trying not to delay melatonin, okay? So, we want to keep the lights dim before bed. Now, what's really interesting about a campfire or the fire
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in your fireplace, this orange, red, yellow flame is giving you a lot of infrared. It's actually very therapeutic for sleep. But, the worst thing is the LED or even your cell phone blue light before you go to bed. The reason I'm
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doing this video is I had a personal problem with sleep so bad. Long ago, there were nights I didn't even sleep 1 second. I would lay there the entire night.
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It was torture because I was listening to my wife sawing logs and I was laying there trying to sleep and then in the morning it was 7:00 and I get up and I didn't sleep at all and the next day was
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just devastating. Another period of time I had the restless leg syndrome that would wake me up in the middle of night.
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I'd have to go out for a run or I had air hunger where I couldn't breathe that well. I've had almost every single sleep problem you can imagine and that's what led me to allow these videos because I solved those problems. Okay,
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next lever is snacking. I was snacking before bed. I was consuming a lot of refined carbohydrates in the form of Ben & Jerry's ice cream before bed. When you eat carbohydrates, your blood sugar spikes, then all night long you're not
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eating. So then you're going to have blood sugar fluctuations that come up and down. I was more awake in the middle of night than I was in the morning.
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Okay, that's what happened to me and I would try all sorts of nutritional remedies to lower cortisol but all of that didn't work because my diet sucked. I was eating a lot of grains as well. I was bloated all the
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time. So I had a lot of issues with sleeping and digestion. Then I fixed my diet, okay? But also what I didn't know at that time is I needed more B1 which handles the excessive thinking right before bed and also the restless legs
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and also B1 doesn't work without magnesium. I didn't know that I was severely deficient in magnesium. So when I started taking magnesium, that greatly helped all the tight muscles. It helped me sleep better. And then also there
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There a time that I took glycine 3 g before bed. That's another remedy that can help people sleep. But typically, if I'm going to take magnesium, it's going to be magnesium glycinate, which is a form of glycine to actually kill two birds with one stone. I also, through
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college, drank a lot of coffee. The caffeine actually will keep you up because the liver has to detoxify that caffeine. So, if you're drinking caffeinated beverages later in the day, it might not be out of your body yet,
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and so that could be keeping you up. And I only drink one six-pack, and I'm being very sarcastic. I do not drink any alcohol at all anymore. If your environment is off, everything else struggles. It's like a fish tank.
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Pollute the water and the fish get sick. You could feed them the best food. You can treat every single symptom, but if the water stays toxic, nothing recovers.
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The body runs on 10 signals, like insulin, cortisol, inflammation, sleep quality, gut function. Every one of them affects how you feel. But there's always one signal that is more broken than the rest, and until you fix that one,
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everything else stays stuck. I built a free 2-minute quiz that finds it for you. It tells you which one of the main signals is holding your body back right now. Click the link in the description, take the quiz, and stop guessing. Next
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lever is sound. They found that when we have no sound at all, that indicates danger in our mind, and that can even create problems with insomnia, too. So, this is why a lot of people have these sound machines, like white noise or
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different types of sounds to help them go to sleep. And I do recommend a white noise-producing mechanism, like a fan or the sound of water or the sound of rain or static. But just make sure it's constant. I personally use earplugs.
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That tends to help. There's some good research on that. It doesn't completely make things silent, but it kind of buffers out any sudden noises that might occur from outside or in the house. The next lever is air. And I think this is why you
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should have plants in your room because they take in CO2 and give off oxygen.
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But if you're sleeping in a room that's completely sealed for 8 hours, in about 2 hours, you're going to be using a lot of this oxygen up and you're
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about oxygen that we need when we're sleeping. If you don't have enough of it, it's hard to be in a rest state. This is really simple. Will cost you nothing.
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Just crack the window, get some ventilation in your room. There's another lever, early morning sun exposure in your eye. I'm not talking about looking at the sun, but getting up in the morning, being out in the sun, exposing your eyes to some sun, maybe
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from an angle for about 30 minutes is super important to start setting the circadian rhythm to help you sleep at night. And this tip alone has made huge changes. I did a video on this and the comments blowing me away. People were
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doing this and they finally were able to sleep and all they did is just get more sun in the morning. Another key thing that a lot of people I think have a problem with, especially if they crave salty snacks at night, is they really
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need more salt to be able to go to bed. If you're deficient in salt, you will have a hard time sleeping because cortisol goes up. Just try it and see if you don't sleep better just from that alone. Or even add more salt at the last
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meal of the day. It really helps you sleep at night. So, now that you're preparing your environment for sleep, get in your bed and then what you'll do is you will breathe through your nose.
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And maybe a 4-second breathing in and then a 4-second breathing out cuz you can actually control your nervous system and put yourself into a calm state. If you still have problems, you might need more B1, especially if you have
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excessive thinking before bed. And especially if you have nightmares or weird vivid dreams, that really is an indication that you need B1. So, I've just given you a lot of things you can do to really increase the quality of
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your sleep so you can have better memory, clear the waste out of your brain, spike growth hormone. And I didn't really fully mention this, but you do not want to consume any food 3 hours before bed because if you do,
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especially if you eat a sugary carbohydrate snack, what's going to happen is you're going to shut down growth hormone. Most of the growth hormone surge occurs when you go to sleep within 90 minutes. So, instead of getting this full surge, you
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might only get a fraction of it if you snack on a sugary or starchy type food.
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So, we want to get this growth hormone. That's all about repair, fat burning, restoring your muscles. Also, we're trying to get a cortisol reset. With good quality sleep, your immune system is stronger and your blood sugar is more
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stable. Two last little things, keep your cell phone out of your room and do not keep it close to your head. There are electromagnetic fields that can actually affect your brain. Now that you know the basics of the sleep
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environment, there's one more thing that can greatly improve your sleep. And this has everything to do with reducing cortisol during the day, doing simple walking, okay? If you have not seen this video on walking, I think you'll love it. I put it right here.
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Check it out.
Topics:sleep qualitydeep sleepglymphatic systembody temperaturemagnesiumB1 vitaminblue lightwhite noisesleep environmentrestless leg syndrome
