[Music] sleep why is sleep so important growth hormone is the fundamental Vitality hormone of the body without growth hormone you don't feel as young you don't look as young you don't act as young the number one way we get growth hormone is through sleep and as it begins to diminish both the growth hormone and our ability to sleep we pay a terrible price so the question then becomes why don't we sleep it turns out at least half of the time it's about sleep hygiene which is not understanding how B basic things influence us like lights
when lights are visible are visible to our eyes it turns off the ability of the pineal gland to make melatonin without melatonin you don't glide into sleep forget this myth about falling to sleep you don't fall anywhere you have to Glide in the Sleep gently so turning your lights down about a half hour before bedtime or using orange lights now they have new LED lights which don't emit any of those bright uh blue rays that awaken us hugely valuable in allowing us to slowly feel more tired if that doesn't work you can try melatonin but
if you're going to try melatonin don't take the usual doses because they're far too high you want half a milligram of melatonin so it's you know about half the dose that most people are started on or take melatonin in a natural form like tar cherry juice or a form like that because you can take it uh in a you know normal part of your diet and you don't want to take melatonin at bedtime because guess what your body has to absorb it through the stomach and then has send it to the brain it takes 2
hours to do that so have have your melatonin or your tar cherry juice in place of dessert and then 2 hours later you'll start to feel the effect and it's not magic you don't pass out but it makes it a little easier if you're doing the other things to head in the right direction loose pajamas hugely valuable reduce ambient noise especially in the city it's a big issue don't think that the small little you know fire engine here and there doesn't make it makes a big difference it takes you from a a very very deep
level of sleep to a lighter level or from a light level out of sleep it's the quality of sleep that suffers often times incling your cell phone your cell phone should not be within 5T of your head when you fall asleep it's been demonstrated to influence the patterns of sleep that you have so for a variety of reasons besides the light you want to get those away from you those devices it's not because you're going to get brain cancer it's because you're not going to sleep well and be miserable which that you'll pay a price
for tonight that you should move the cell phone away from your head when you go to sleep and get the room cold you know most people do not sleep well above 68° fahr when you're fighting with your spouse remember that the worst you sleep the colder the room has to be and if you really can't get cold enough put socks on because socks will keep your feet warm which allows your body to get cold and these are simple little tactics sleep specialists know them I don't know why we haven't told everyone in America these ideas
but they really do work pretty effectively [Music]
