How To Sleep Better and Feel Healthy – Circadian Rhythm

don’t on manger zone today I want to talk about one of the most important aspects of your health I feel like I said that every video both real this time this is what we do one third of our lives eight hours a day is optimal we all do it regardless of who you are or where you live or what age but that is our sleep and weight cycles and not all sleep is equal there’s some sleep believe it or not that is actually more beneficial to you than others and that all revolves around when you go to bed and when you wake up and the two terms that we’re going to use today are two hormones okay and that that’s a whole new body down with I know chemical turns get so over the top and I feel like people just throw in a bunch of all in the videos is trying to impress you guys and are the viewers I mean that’s that’s where I feel when I’m watching a video the guys say like 20 million medical turns and at the end that’s still don’t know what he’s talking about but less is more we’re going to keep it simple and focus on two hormones the two primary hormones that we want to look at today and that is cortisol and melatonin and cortisol right here is represented by the green line that I drew whereas melatonin is the blue cortisol but think of it as daylight as movement is catabolic as energy okay his son and melatonin think of it as darkness or repair growth winding down sleep okay and those are the two hormones we’re going to touch on today and I don’t know if you can see it this is 6 a.m. 6 a.m. and 6 p.m. is in so right here we can see that cortisol is our hormone that is released that basically says hey it’s time to do work it’s time to do things we got a GSD get done all right and melatonin on the other hand is the thing that kicks the hormone excuse me that kicks in saying okay it’s time to wind down we got a repair we got to go to bed and those two are actually tuned to the rhythm of the Sun or the circadian rhythm which can get disrupted by a bunch of factors we’ll get into you’re into here in a minute so we know that we need these two hormones and we’re tuned to the rhythm of the Sun so what does that tell us about how our days should be structured well let’s go to the chart here that I that I drew mean I’m like don’t grade me on an arc you’re not going to be tested on this or anything but this is midday and then this is midnight so right here between the hours this isn’t a scale by the way but roughly to the hours of 6:00 a.m. and 9:00 a.m. cortisol or the GSD hormone stuff is telling you to get ready we gotta do things is released and it is the highest okay and it tapers down pretty pretty drastically in the 6 p.m. melatonin or the sleep hormone saying hey we need to repair we gotta take care of some things in our body is released and it Peaks and then it tapers down and the cycle repeats circadian rhythm so our sleep cycle right here the blue line this is between the hours of 10:00 and 2:00 it’s all the physical repair so you’re a parent your body your the physical part from 10:00 and 2:00 it’s gonna be your growth hormones and everything that you need to physically repair and then from 2:00 until 6:00 or two until you wake it’s all the mental side so your body is repairing mentally getting ready for the day but we’re all still fine-tuned to the rhythm of the Sun or our circadian rhythm and I posted a video about that some gauging and how we get up and go to bed when the Sun comes up there’s more on that down there in fact it’s so deep in us that you can actually see it when it clips has happened okay I mean there’s all sorts of stories about when the eclipse happened the solar eclipse and animals would fall asleep in the midday when there was no sunlight because they thought it was time to go to bed so the absence of light basically signals to our body that it’s time to go to bed and that’s why when you’re staring at bright lights really late at night you may find it hard to go to bed or you may find it just downright impossible or you don’t get as good with quality of sleep so light is another one that affects cortisol levels drastically I mean if you’re sitting up there at 10:30 at night on your computer you’re gonna bet that this is getting screwed up okay so really take that into account to the disruption the light house on your home on regulation and sleep so what are some factors that kind of skew this line them up there’s a couple things and that are what I really want to touch on that affects us all is stimulants okay that’s basically due to your hormones here are little it will straight it for you alumni love using these pens is coffee tobacco alcohol those are all what I’m really talking about here camera turned off so we’re back what students actually do is they kind of create this response so you’re coming down here your body gets some coffee in it and it’s saying hey it’s time to get up and I remember when cortisol is in your blood or in your body melatonin doesn’t want to kick in and this is where we get our teeth growth pear so this guy let’s say down here get confused because you’re staying up so late another thing that makes this happen is light length huge guys we’re surrounded in today with all sorts of things like iPhones TVs computer screens staring up that stuff’s really gonna affect your body because in your mind skate in your bodies case it’s saying hey light equals sunshine and sunshine equals time to move and what happens when we need movement this guy kicks in and all hell breaks loose and freezes over and you don’t get these two deep cycles of repair I just wanted to sign you guys off with five key tips that if you can get down will totally help you repair grow and just feel all-around healthy okay so the first tip is to try to optimize your circadian cicle six o’clock getting up that sounds early someone else need more sleep than others but for sure trying to wind down and go to bed as possible at 10:30 okay that’s the first one the second tip is to try and work your way down from your current schedule to go into bed on 10:30 and that is done by going to bed 15 minutes early every week I started doing that I was going to bed out like like one or two you know college style and and I just just made a goal to go to bed 15 minutes earlier every week and try and make that a habit and eventually got down to where I am at 10:30 I deserve the gold medal but if you do that I’ll mail you some cookies or something like that okay third tip is to sleep in the darkest room possible we talked about how light affects us how cellphones iPods iPads iPads kind of a big this my roommate house when I played with this all the time Angry Birds not my game but just like the LCD thing just drives your brain bonkers and that cortisol is released fourth one is when the Sun starts going down you should start going down okay so start dimming the lights start moving everything towards getting ready for bed and ideally two hours before you go to bed try and minimize your exposure to light and then the last one which is gonna be kind of hard for you really was for me but I found it made a huge difference it’s just avoiding stimulants after lunch or three o’clock if you can and you can taper that down too but just definitely after three o’clock be careful if you’re gonna bed 10:30 what you put into your body because caffeine especially stays in your system for four hours after you drink it and it takes a long time to get out so those are my five tips to optimizing your sleep schedules I really hope they help let me know if you applied them and any benefits you got or something this video is helpful post a comment share it around who would ever do a dance