if you want to make more money be healthier more productive and happier you have to get more sleep and in this video I'm going to show you how to optimize your sleep so you have more energy you can think clearer and be more productive so you can make more money and of course be healthier live longer all that other dumb [ __ ] right but who who wants to live long if you're poor but if you got money you want to live as long as you can because the compound interest AC crew for longer now
a lot of what I'm about to tell you was ripped almost verbatim from the pages of a great book called why we sleep by white scienceman Matthew Walker Matthew Walker studies sleep [ __ ] at Stanford University so one of his colleagues is one of my favorite white scienceman uh Andrew Huber man and they work together and [ __ ] man do a science [ __ ] it's cool but I read this book in 2018 it really helped me a lot and it helped me improve my sleep and I've made way more money as a
result I encourage you to read the book or just [ __ ] listen to what I say either one it doesn't matter right but I'm saying what's in the book I'm saying it cool Walker lays out a lot of the benefits and the advantages of getting adequate sleep he emphasizes that adequate sleep is vital for physical health immune function metabolism and the prevention of diseases so there's one part in the book where he said that if you get less than 6 hours of sleep for just one night then your immune system is compromised by 60%
there's actually studies to back this up here's a study a lot of you guys consume my content for Fitness advice and sleep deprivation not getting enough sleep will affect your weight loss so it can make you fatter for multiple reasons one because you make your testosterone when you sleep I said you make your testosterone when you sleep cuz I inject mine like a g but I'm old I'm 41 you young you got to make your testosterone there studies on how uh sleep deprivation affects your weight loss well because you make it testosterone when you sleep
so if you have less testosterone you're not going to be able to burn fat as effectively or build muscle as effectively also your cortisol levels will rise cortisol makes you store fat and it's catabolic towards muscles and make no mistake calories in calories out is the most important thing but hormones matter if hormones didn't matter then Sports enhancing drugs would not work cuz they're basically synthetic versions of real hormones or they cause your body to produce more hormones right hormones matter steal all calories in calories out but the the effectiveness of the whole calories in
calories out equation is predicated on optimizing hormones and sleep is vital for that also here's a study that shows that sleep affects your cognition so if you're not getting up sleep you're not thinking straight and if you're not [ __ ] thinking straight how you going to compete in the business world with other companies man you know listen 80% of businesses fail you got to put yourself in the best chance to succeed and you want to be thinking sharp you want your cognitive ability to be maximize you got to get adequate sleep and then sleep
leads to better mental health there's a study on it [ __ ] go crazy if they don't get enough sleep that's not hyperbole you can actually lose your [ __ ] mind if you don't get enough sleep but it's not like oh this person's sane then this person's crazy there's a whole Spectrum and if your sleepy ass is not getting enough sleep you may fall somewhere on the crazy Spectrum Matthew Walker didn't use those terms uh crazy Spectrum that's a term that I coined so how do you get more more sleep again most of what
I'm going to say was stolen I mean influenced by what Matthew said in the book I do not want to take credit for this [ __ ] read Matthew's book but most of Y [ __ ] don't read dummies so you need me to translate it so here we go one thing you need to do is start to go to sleep around the same time every day around the same time obviously if you have a bedtime at 10 it's like if you sleep at 10:05 you didn't ruin your life but you want to be around
the same time every day keep that window short you know the time period because humans have something called a circadian rhythm your body gets used to certain rhythms and certain patterns and if you're throwing them off or you never establish one your body can never know when it's supposed to be tired or when it's supposed to produce melatonin or when it's supposed to produce cortisol because it can never get used to a pattern however if you can get yourself on some sort of pattern every day where you're going to sleep at the same time every
day what's going to happen is you're going to be able to fall asleep quicker and sleep more effectively a big reason why some people can't go to sleep it's called Sleep latency or they have longer sleep latency is they don't have a routine and I'm not saying it can't be adjusted sometimes you know life gets in the way you have a kid a newborn yeah I'm sorry man I don't know what to tell you right but it's okay you know but what we want to do is try to control what you can't control and if
you can control it you want to go to sleep at the same time every day and you want to be religious about this as religious as possible for me my [ __ ] is not as tight as it should be it used to be all right between 9:30 and 10 I was sleep now it's like 9:30 or 11 right a lot of that is because it's [ __ ] podcast I'm doing this [ __ ] at night got this big ass light big as the sun shining on my retina all night it just kind of
change things but you want to try to make it as regular as possible you'll go to sleep quicker once you establish a routine and you'll get better sleep you you'll notice that your R sleep will be better your deep sleep will be better but how would you know that well you got to do the second tip on this is track your sleep now I don't remember Matthew mentioned this this might be a Brandon thing because I track every like a maniac I use the oral ring it's this contraption it's Gizmo I put on my finger
and it tracks my activity to during the day so I use that to track the calories I burn but I also use it to track my sleep so it tells it knows when I went to sleep when I woke up but most importantly the quality of the Sleep there's different sleep phases there's light sleep deep sleep ramp sleep and maybe some other [ __ ] right but those are the important ones and I'm trying to get more deep sleep and more Rim sleep per night I'm I'm trying to maximize that but you won't know if
you're doing it right unless you're tracking but another thing it let me know is how much sleep I really need I know that if I'm in bed for 7 hours a night I'm pretty good you may need more sleep than that my girl she sleeps I don't know much like a cat how they sleep she sleeps nine hours a day you know what I'm saying that's a lot but you know everybody's different every human is different right some people die after they eat a peanut right so you got to find out what works best for
you but the only way to know that is if you track it you can use the aing is what I use that's my preferred method I used to use this thing called the whoop you put it around your wrist and it it did the same thing had the same functionality however man just it ain't a you know listen man I'm wearing $200,000 watches man I got aund I got over $100,000 on each wrist and then I got this [ __ ] gadget on my wrist I'm not Inspector Gadget bro so I got the ring that
blends in with my attire a little better now we're going to go back to what the white science man said this is a tip he gave shower before bed now I would do this anyway because I work out all day I work out multiple times a day I'm in the gym sweating like a [ __ ] in church when you shower before bed like right before bed what it does is it changes your body temperature in a good way and it optimizes your body temperature for sleep so take a warm shower before bed tip number
four is to make your room as cold as possible so I make it as cold as my girlfriend can stand movia no gusta Freo I try to make this [ __ ] as cold as possible this is not me this white science man saying this you sleep better in a cold environment it's something about your body temperature has to drop to a certain number for you to sleep better and it's going to be different for different people so I also got this contraption called a a chili pad this [ __ ] thing that looks like
a tiny refrigerator that's connected to a mattress pad that goes on top of the mattress that Contraption is running cold water through the mattress pad and you can set the temperature you can make this [ __ ] hot but I make it as cold as possible and it feels like you know the cool side of the pillow when you flip the pillow the cool side it feels good right but it only lasts for like a few seconds imagine if your whole body felt like that all night sounds amazing doesn't it it is I sleep way
better and I notic when I use that because I'm tracking how much deep sleep and rim sleep I get I get way more deep sleep and way more Rim sleep so before I had the chili pad I had to get 8 and 1/2 hours of sleep to feel good now because I'm getting more deep sleep and rim sleep I only need 7 hours of sleep like that's all I need cuz it's not just about the quantity of sleep it's also the quality of sleep and then supplements now none of what I'mma say is in the
book here are the supplements I take for a bit so one I take a supplement called zma you could probably just get away with just magnesium this is zinc and magnesium and some other [ __ ] but this is what I take because it's the right amount of magnesium I take this before bed take the recommended doses on the back boom then I also take this herb it's called Asha Ganda and I take this before bed and what it does is it relaxes you it relaxes you relaxes you mind it's actually been shown to people
who take this they have less stress in their life in general then there's Eline this does the same thing it kind of relaxes you calms down your nervous system calms your body down and then I take CBD so CBD it's almost like THC but it doesn't get you high you may be thinking oh man why don't you just smoke a joint like [ __ ] Scooby-Doo well it's because what I read in the book man THC will help you go to sleep but on average people who smoke marijuana frequently get way less R sleep you
may be able to fall asleep but you're getting less R sleep I have not seen that for me with CBD and maybe you won't have that problem with THC but you won't know unless you're tracking the next supplement is unome now full disclosure I have read that you're not supposed to take this every day but I've been taking it every day for over 10 years now I can sleep without it I'm I I'm not addicted but I don't know I just feel like I sleep better with it and the data shows that I sleep better
with it maybe it is addiction I don't know I sleep great I love it um my sleep latency the ring tells me like how long it takes me to go to sleep I'm asleep in less than 5 minutes with this cocktail oh I also drink these teas this is a yogi smoothing caramel bedtime tea I know it sound a little fruity right but whatever you drink this [ __ ] before bed every one of them has a little message this one says be guided listen to The Whispers of the universe so you ignore that [
__ ] and just drink the tea and dream about balling you may be asking how long should you sleep on average they say 8 hours of sleep is what you need however right everybody's a little different bro that's the average some people are below average I'm a little bit below average I have some friends who like sleep 6 hours and they're [ __ ] fine everything's perfect my girl needs nine hours LeBron James sleeps 10 hours there's individual variance the average is eight hours you may be above average you may be below average you won't
know unless you tracking if you're not tracking you slacking but you should be tracking everything in your life if you really want to improve any area of life you should track the metrics involved I have a video where I show you exactly how to do that make sure you check that [Music] [Music] out
