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Hello and welcome to another episode of the podcast.
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I'm Gib Gerard here with another Transformation Tuesday episode of the show. We are going to do a two-part series on sleep. We did this on Transformation Tuesday, and now you're getting it on the podcast, if you are interested in Transformation Tuesday, go to Facebook.com/JohnTesh. Sign up, join us every week on Tuesday.
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That's how we do it. But this is a two-part dealio, a two-part series. That's what I'm looking for on sleep. So first, we're going to start with the 3 a.m.
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wake up, and the next one is going to be about sleep hygiene.
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We've got all kinds of great resources@tesh.com for your sleep, and but we are starting here with Transformation Tuesday. So, ladies and gentlemen, without further ado, here's me and John Tesh. All right, everybody, hello, welcome to Transformation Tuesday. We are going to fix your sleep. We are going to fix your sleep. If you have any kind of trouble sleeping, today is the day to be watching. Specifically, we are going to talk about how to deal with the three a.m. wake up.
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That's that thing where you fell asleep fine, and then you wake up in the middle of the night and you can't go back to sleep.
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How do we fix it? If you were following along last week here on Transformation Tuesday, our whole goal is to get you from the place you are to the place you want to be. And last week we talked about our sleep score. So we have presented a tool. You can find that link in the description and in the comments to take a sleep quiz that will give you a sleep score, and then you begin to apply this stuff that we are giving you, and you get over time. It's completely free. Over time, you can watch that sleep score improve. These are actionable tips from experts on how to fix your sleep score.
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Actually, you just you just need tips from me because because done with this stuff. Yeah, I um, I you know one of the one of the things that I didn't put in this sleep assessment score
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Are you a hot sleeper or a cold sleeper? Yeah. So in the comments, just put hot or cold in there because my wife is a cold sleeper. She like she she it's too cold for her in the room. But well, I went through a whole bunch of cancer treatments and stuff, and so I'm I just I sweat if it's not 67 degrees. So what I do is I wake up, I she goes to sleep. I go to sleep, and then I sort of instinctively now wake up two hours later, and I creep in there. I have to creep, and I and I pull it down to like 67 degrees, and then she'll wake up in the middle of the night. I'm freezing to death. Anyway, I just discovered. I know you have a lot to get through. No, we're fine. I just discovered bamboo sheets. Now I don't have any, but but I think when I put in warm sleeper, hot sleeper, that thing keeps coming up. And I'm like, wait a second! I know bamboo. It can't be comfortable.
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It's got to be all spiky and stuff. You know, you know, it's bamboo fibers. I know. I was just into just reading about it.
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It's unbelievable. And there's this company called Cozy that that popped up, and and so they cut the stalks. They cut mature bamboo stalks just above the root, so the plant can grow back. And they soak and extract the the bamboo, whatever. Oh, they mesh it into pulp. Yeah, they treat and then they they treated bamboo chunks are my actions depress into fibers, and so it creates viscose fibers.
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And apparently, it's it's incredibly cool bedding, and it's very yeah. Now it's expensive. It's some of it's expensive, but I'm in man. If I have to if I have to get a payment plan, so I have bamboo underwear. Go to adult. I have bamboo t-shirts.
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It's a great fiber. It's strong.
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I have a bamboo hemp hybrid T-shirt. That's not what I'm wearing right now.
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See the bamboo on the on the streets here in Los Angeles.
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You're not taking. You're not making a shirt out of like bamboo wood.
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It's a process, and they create the fibers. But just because they're trying to remove, I'm thinking burlap, but it's not that. No, I'm trying to remove the nylon as many places the plastic, so they make these sheets, right? Yes, these guys are cozy, and they they make these sheets, and then they give you a 10 year guarantee for your sheets and your bed. That's ridiculous. I may not live another 10 years. I may outlive my sheets. I mean, I'm 74. This reminds me of your Aunt Amajean says I don't buy green bananas anymore. Okay, exactly. Our focus today is is not what I'm talking about. No, it is. It's it's sleep, right? So bamboo sheets are are one of many things that you can do. They're cheaper than silk. They're more sustainable and and better for you than than you know hydrocarbons, nylons, things like that. They are naturally temperature wicking. So these are these are a great. They're a great solution, and they're again cheaper than silk. And silk sheets, while they start cool, get really hot. Point being, we know that sleep is important. Here we go. Here is a sleep doctor, Matthew Walker, talking about just how important sleep is for everything in our lives.
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We're typically sleeping less than six hours a night. On average, we'll have about. 200% increased risk of cardiovascular disease or heart attack in their lifetime. We also know from a prospective study that came out of Harvard Medical School that those people who are sleeping less than six hours a night, they had a 200 to 300% increased risk of calcification of the coronary artery, and that coronary artery essentially-that's the, you know, the corridor of life for your heart. Now, again, this was a prospective study; no one had any signs of that before. But when you looked at that sleep shaving, at sleep coming down and down, that was the predictive factor.
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Great, yeah. But if he was my doctor and I went and he started talking to sleep, I said, if you're going to say corridor of death, whatever thing he's going, you need to like pick it, pick it up a little bit. If I can make some action plan, it doesn't sound very serious when you just say corridor of death.
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So he makes two important points there. One is when we don't sleep well, it is indicative of an increase in all-cause mortality. So if you're struggling to sleep right now and you can't fix it, it's it's going to tell you two things.
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One is if you're not sleeping and you can't fix it, you are you're going to you're increasing your risk of death.
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But the other thing is not being able to sleep also might be indicative of something else that's going on with you. So you want to make sure that you are looking closely at your sleep, that you are taking a look at how well you're sleeping. So try that sleep score, get yourself a sleep monitor, and give yourself sort of a baseline for how you're sleeping. And if you're struggling, you need you do need to go see your doctor. But again, that's it affects everything. It affects your waistline. It affects your arteries. It affects you know, it affects your mood. All of these things are affected by sleep. So you don't want to be in the corridor of death.
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No, it's right. The corridor of death. I mean, no, I don't think it was death. He said something else. But I heard corridor. You corded corridor. I heard corridor of death. Yeah.
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You know, the the interesting thing about about all this is that, especially if you're alone, right, and you don't have anybody to tell you whether or not you're holding your breath or you're gasping in the middle of night, if you're exhausted during the day and you and and you feel like you got eight hours of sleep, that's a real marker for you might have three nights sleep after exactly. But the thing that that's because I was having a real problem sleeping for a while until my body finally figured it out, but but I I didn't want to go to one of those sleep studies because what I heard was this was a long time ago was that you go in there and you fall asleep for two nights and there's like 25 year olds watching you while you sleep and making notes you know it's totally different now they put a halter on you and and and you're and it's just a band like this and you-it's on an app in your phone, and then you you wear it for like a week, and they can tell you exactly what's going on with your sleep. So, so sleep studies far less invasive than these. Listen, you could easily be in the corridor of death if if if you suspect something and you don't go after it, and so yeah, that's just just a sort of a a dark note from John. So
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one is improving your sleep is going to improve your life and your longevity. The other is inability to improve your sleep is going to be indicative of another of another health problem, and and you're going to want to get all of that stuff checked out. So we're going to give you the tips again, whether it's the right sheets to use, the right darkness for your room, the right temperature.
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We're going to give you the tips to find out: is this am I not doing good sleep hygiene, or am I actually ill in some other way? Here is that same guy with a different haircut this time, Doctor Walker, talking about why you want to get the clock out of your room. And this is my number one thing that bothers me when I'm having a hard time sleeping every night for some strange reason, at 245 a.m. I wake up, and it happens three or four nights a week. My first question to them is, "How do you know it's 245? And they say, "Well, I look at the clock, or I look at my phone. Best piece of advice
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remove all clock faces from the bedroom. No matter how bad your sleep is going to be that night, knowing what time it is is only going to make matters worse. It is not going to make matters any better, and that can create an anxiety trigger that you think it's 245, and then you're tossing and turning. You look back at the clock, and now it's 314 a.m. and you think I've got to be awake at six. I've got that big meeting, and now it's 520. Don't do that to yourself.
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Oh my god, this is worse than watching Jaws. This guy's so scary. Okay, 314. Well, that's but that's what gets me.
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So that middle of the night wake up. So sometimes if I go out to a big dinner, and this is sort of this is my worst night sleep.
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I go out to a big dinner. I have wine or some kind of alcohol, and then I fall asleep easily when I get home, and I wake up in the middle of the night, and I have to be up the next day, and all I'm doing. Every time I look, it's this insomnia pattern. So I've woken up in the middle of the night. I look at the clock and I go, "Okay, if I can just get back to sleep now.
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If I can just get to sleep now, I'll get four hours. If I can just get to sleep now, I'll get three. I can just get one good hour, and then I'll wake up and I'll be solid. And you do that, and that creates an anxiety that keeps you from being able to go back to sleep. So one of the patterns you're going to see in these tips for middle of the night wakeups is it's all about reducing the impact of that wakeup. We all have moments in the middle of the night where we wake up and toss and turn and something happens. But what we want to do is lessen that impact, reduce the amount of additional stress we're putting on ourselves, so that we can get back to sleep and we can increase that total amount of sleep for the night in a way that is beneficial for our overall health.
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Yeah, but I mean, listen, the next the next emotional word picture I want you to have in your head about me is that whether I wake up at 314 or 245, is that I'm going to be surrounded by bamboo sheets, baby. Yeah, yeah. Yeah, yeah, but you know what? If you had that thing where you wake up and you know we listen, we're in the media business, and so all of a sudden it's like you know get up at 6o'clock and be on the Today Show. You know you're like, hey everybody, and so you don't sleep the night before. But if you look back at your night, you're talking about if you eat a big dinner. If you look back on your night, or or just look at everything that happened during your day, it's like did I exercise in the morning? No, right. So we we know that that's a big factor for going to sleep.
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Did I get that I get that I get light in my eyes, sunlight in my eyes? You know, the first first day in the morning. Did I eat past 6o'clock at night? Did I have alcohol at 6o'clock at night? Did I stop drinking caffeine at noon, or did I keep going at 3p.m. You're gonna find something in there that was that was the reason, and then and and listen, if you wake up at 314, just just in the morning, just I mean, just email me, text me.
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You know, it's John at john@tech.com. I'll I'll I'll talk you back to sleep.
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Speaking, he is up in the middle of the night. He I need to partner with this guy on on sleep tapes. You know, oh, because his voice.
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I mean, he is a sleep doctor, so and his voice will lull you to sleep. So you see, like, oh, my sleep improved after I met with Doctor Walker. You know, he just lulled. I missed the part where he was a sleep doctor because I I could have sworn he was Dracula.
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It's the accent we can get to.
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Okay, so again, our focus right now is what happens in that middle of the night wake up. You wake up at three a.m. This is one of the big sleep killers, and we will talk. I think let's commit right now to talking next week about sleep hygiene and how to actually do those things that improve your overall ability to fall asleep and stay asleep. But right now, let's just take for granted the fact that some of us wake up in the middle of the night, and I'm guilty of this.
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It is really important that we reduce the impact of that middle of the night wake up as much as possible, and by that I mean that we do as little as possible to come all the way awake and stay asleep as much and get right get right back into our sleep cycle as quickly as possible. Here's Dr. Bruce talking about that importance.
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One of the metrics that very few people know is you need a heart rate of 60 or below to enter into a state of unconsciousness.
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Anxiety is not your friend in the middle of the night. So here's what you got to do.
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People in the middle of the night, they look at the clock.
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Here's what I want them to say.
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I was listening to that podcast where I had that sleep doctor
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is if I just relax in the middle of the night in a quiescent state, an hour of this is worth about 20 minutes of sleep. So I'm still getting some level of rejuvenation, so that step number one is chill out. You're not hurting yourself. You're still getting some level of rejuvenation, so relax. Number two, we got to get your heart rate back down. Breathe in for a count of four. Hold it for a count of seven. Breathe out for a count of eight. What it does is it dumps out all the excess carbon dioxide that kind of sits in the bottom of your lung, and means your heart doesn't have to work as hard, so your heart rate slows down. One other point: don't go to the bathroom.
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What? I will. We will. I have more on that in a second.
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But by the way, I should just tell you because I have a story about everything. Sorry. No, no, that's why that's why you're here because you have a story. There's no no facts here, but I'm the quietest.
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You're right. You have the stories.
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So anyway, I was I was getting ready to go on. I was promoting an album about six months ago, and I was getting ready to go on Channel Five here in Los Angeles, big station, and Dr.
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Bruce was in the green room with me, and we know Doctor Bruce because he's done some stuff. So we-I was in there for like 45 minutes, and by the end of it, my heart rate was 120. So he talks about getting it under under 60 because he's really intense. But he gave me this.
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He's oh, he always comes up with like with like one thing. Yes, you know, and it was his his thing that time was if you wake up in the middle of the night and you can't go back to sleep, get out of bed because you don't want to teach your your brain, your subconscious mind to be awake in in the bed, get out of bed and go and read. And and so I I've done that several times.
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So that is if you are if none of these tools are working for you, that is actually a good thing to do. Where you just you scrap the idea of sleep and you get. And you re like you re-enter your process of going to sleep. What I like about what he's saying there is before we get to that point, everything I've talked about, everything that we've shared so far is anxiety-inducing. I don't know if you've experienced it, but just talking about it, hey, if you don't get sleep, you're going to die. You're going to be in the corridor of death. If you look at your alarm clock, it's going to keep you from falling back asleep. Well, what am I supposed to do? Well, the first thing that I like about what he said is this idea that we don't need to put that much pressure on ourselves to fall back asleep. That just lying there motionless, allowing yourself to be quiet and closing your eyes has a restorative effect. So whether you sleep or not, and that that frees you from the anxiety of having to fall asleep. Now, if you really want to fall asleep and you really you're all the way awake, you couldn't help yourself. You had to get out of bed. Then there is a process where you let go of that anxiety and you just remove, like you you rebuild your your sleep schedule into the middle of the night. But knowing that if I just lay there, that's like that for me.
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That's half the battle is just knowing. Okay, I'm still I'm still resting. I may not be able to fall asleep right now, but I'm still resting. I'm still getting a benefit from this.
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Why?
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Why did he start to say, "Don't go to the bathroom" Because well, we're gonna.
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That's gonna be the the next thing. Okay. Because if you get out of bed, you're upping that heart rate. You are creating all of these additional issues now.
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If this is what he's going to say right now, but if I don't get out of bed, you know the bed. You're going to pee the bed. So that's the point. If if if you if you're oh I'm not going to pee to bed.
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Is that what she said? If you can't get out, no, I would. No, no, no. But but but I wouldn't be able to sleep.
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Right, because if you're uncomfortable because you have to go to the bathroom, yes, don't say pee to bed to a senior citizen. We don't like that at all.
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Well, I have I have kids, so when I take it to bed, if that's like a young thing, no, here you go. If I wake up in the middle of the night, how do I get back to bed?
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So my very first piece of advice to people is don't go pee. Now you might be thinking in your head, I can't believe Michael just said this, but I'm curious as to why most people they lie there and they're like, "I'm up, I might as well go pee. Right?
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Here's why that's not the best idea. So there's one metric that most people don't know is you want to have a heart rate of 60 or below to enter into a state of unconsciousness. So guess what happens to your heart rate when you go from lying to seated to standing? You walk across the room. Heart goes up. Now, when you come back, you got two problems. You got to get your heart rate down, and then you'll be able to get yourself back to sleep. So don't pee now. I want to be clear. If you got to pee, go pee. Okay, like let's be fair. Like if it's painful, please do me a favor. Go pee.
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Number two, don't look at the clock. Everybody looks at the clock. Then you instantly do the mental math, and now you're pissed, and you try to force yourself to sleep. Your anxiety is high, you're angry, and that heart rate straight up in the air.
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Yeah, I I see what he means now.
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It's like don't prophylactically go pee, right? Because there there actually is evidence on this where if you if if if your bladder's not really totally full, and you go to pee just in case, then then all of a sudden that's going to be your life for the rest of your life. You're you're you're training your you're training your bladder to do something you don't want it to do.
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Two things happen. One is the new baseline for I have to go to the bathroom is less full as a less full bladder, and that will affect everything in your life.
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The second thing about that is you're now training your body that when I wake up in the middle of the night, that is a good time to go to the bathroom, and your body will begin to adapt to that concept and will actually now wake you up to use the restroom. So if you do not have, if you've not woken up with that urge to go to the bathroom, and but you're thinking I'm awake, I might as well just reset myself. That's his point. You don't want to do that. The the takeaway for me from from all of this. I mean, how many? Every one of these clips talks about not looking at the clock. Right. Do yourself that favor. Darken the clock.
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Cover it. You have to have an alarm clock in your room that's not your phone. Cover the cover the the numbers. Not only is that light getting in the way of your ability to sleep, but the presentation of the time is going to affect your anxiety levels, raise your heart rate, all of that stuff.
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Yeah. So, and again, if you just joined us, if you're on, if you're working on the replay, let us know if you're a hot or a cold sleeper. Just put the word"hot" or "cold" in your eyes. I become a hot sleeper.
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Yeah, I mean, there's also a tip that so it's so wild, man. These because we we have so many sleep tips and we get so many great responses. But but like last night, it was it was it was hot in the room, and I didn't want to get up and freeze my wife to death. So I took one of the tips that we've had in the in the emails, which is I just uncovered my right leg. Oh yeah, it's a heat sink.
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And let yeah, and I got I got used to it, and it was and it was great. Yeah, it was a heat sink. It dissipated dissipated the heat from my body, and then your body regulates around that. You also can I recommend that you get yourself because you're doing this anyway. Bamboo sheets, bamboo sheets, yes, which are temperature regulating, but also a. A phone-controlled thermostat, so that you don't have to get out of bed to make the room colder, and your wife won't catch you doing that.
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Have any idea how much rewiring?
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You know, the house. I mean, we started. We we put a smart smart home thing in 20 years ago, and now it's the dumbest thing that we know. Dumb home. Okay, so we. What I like about these tips again.
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Don't look at the clock. If you don't have to get out of bed, don't get out of bed. Oh, by the way, Mark Schmidt says sometimes it's the struggle between sleeping and wetting the bed. Ha ha. Yeah, exactly.
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Yeah. See, you just outed yourself, Mark.
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It's there. You're you're making this a personal thing. Everybody experiences this at some point in their life. Is it what this need to wake up in the middle of the night and worrying about whether or not, if you go back to sleep, I, I have, I'm not gonna, I can't put my daughter on blast like this, but some of my kids have had a harder time potty training at night than others. Wait a second, you use electricity to to train one of your kids. You want to explain that? This is why I don't think of this as like.
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That's why I shouldn't be on the show. Oh, I should be so mad.
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But I used it for all. Do you have three kids? I actually use it for all three of them. But what? What? So it's this device.
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And if you have a kid that is struggling with with middle of the night wakeups, like exactly what we're talking about. What one of my kids in particular, she struggled the most with waking, not waking up when she had to pee in the middle of the night. It didn't wake her up, and then she was wet in the bed for a while, and you know didn't like that. So there's this device. It's a little a little pack that they wear, and it clips onto the underwear. And as soon as as soon as the underwear gets wet, it creates conductivity, and it creates a beeping sound that wakes you up and wakes the kid up and all that stuff, and it trains them to if they have to go to the bathroom, they get up and go to the restroom, and it like it takes about three days, and that's it. Yeah, I mean, oh, it's not a shock collar. It's not a shock collar. Oh, I thought it's it's a conductor.
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You must tell me it was a shock collar. Oh, it's the opposite.
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You're creating the urine creates conductivity in the system, and that conductivity closes the circuit. The closing of the circuit creates a a beeping sound that wakes everybody up, and then you get them to the bathroom, and it it works really quickly for them.
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Yeah, do you want one? Do they have one for adults? They do.
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No, dude, you use the kid one.
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I'll start with the bamboo sheets, and we'll see what happens. Yeah, let's let's build one thing at a time.
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Wait a second. What is bamboo? What bamboo like?
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It's it's moisture wicking. I have bamboo workout gear, bamboo underwear. It is um it is it's really important. It's it's a great fiber for all kinds of stuff. It's it's um it's more economical. It's sustainable.
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There's no. There's no real downside to it. So, okay. So we have gotten a little bit into some of the proactive things that we can do. We know that looking at the clock is bad. For me, the anxiety reduction that comes from just knowing that lying there is restorative is helpful. Doctor. Doctor Bruce gave us a box breathing technique where you breathe in, hold, breathe out, hold. That that breathing technique does a lot for lowering your heart rate, clearing out carbon dioxide, as he pointed out. But here is another relaxation method. So we've committed.
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We're not getting. We're not looking at the clock. We're awake. We're fully awake. We don't want to get out of bed. We know our temperature is off.
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We're not looking at the clock.
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All of that stuff. We we acknowledge that by just laying here, we're restoring ourselves.
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But what is another way? And the bamboo is not the bamboo is not noisy when I roll over.
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The bamboo is not the bamboo plant. It's fiber. So yeah, this is this is gonna this gonna be a real no get my ensemble. I'm getting there. Hey, you're getting eventually. It'll click.
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Here we go.
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What's your best suggestion when you wake up at one in the morning and you're thinking about any kind of little piece of piece of stuff you have to do the next day, that question is the number one question I've ever received on sleep. To prevent it from happening, we need to defend your last hour. If you do wake up, strategy number one is: I keep a little notebook next to my bed, jot down what I'm worried about. It gets it out of my brain onto paper. It makes me feel a lot less nervous about it, and then I can go back to sleep again. Second strategy is something called progressive relaxation. So you set yourself up in bed, just get comfy. You start at your feet, contract your feet, deep breath in, exhale. Then you do your calves.
00:24:15.240 --> 00:24:38.000
Deep breath in, relax. Quads, hamstrings, glutes, stomach, low back, chest, upper back, hands, shoulders, neck, face, scalp. By the end of that, you will feel so calm. Brings your attention into the present moment, dissipates tension, lets everything go. Your mind will start wandering, and you'll drift off to sleep.
00:24:39.920 --> 00:24:40.390
Who is this guy?
00:24:40.630 --> 00:24:53.079
That's Doctor Wells. That is also that's genius. Yeah, I use both of those techniques. And and the the number one thing, write it down. Yes, offloaded from off your off your brain. That's really great, great, great, great interviews.
00:24:53.410 --> 00:24:59.890
So that that relaxation method is something that you can use for everything. This is why you know we talk about on on this.
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Program and our Longevity Lab on Thursdays, we talk about our five key pillars. These are five things that cost you nothing.
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That we, based on doing intelligence for your life for a couple of decades, we know have a net positive impact on your life. So number one, and this is sleep related, is you're going to wake up at the same time every single day and make your bed. Okay, this is really important. If you have to wake up early during the week and then you get to the weekend, you're like, "Oh, I get to sleep in. That's going to affect your sleep in the subsequent week. So you want to wake up at the same time every day, make your bed.
00:25:32.269 --> 00:25:38.390
You want to pray or meditate for five to 10 minutes every day.
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That's actually going to train your brain in exactly that relaxation method that Dr. Wells just just put out there. You're going to want to get 7,500 to 10,000 steps every day. You can get more than that, but just target that. If if 10,000 seems daunting, do 7,500. If 10,000 seems easy, do the 10,000 and get above that. That exercise is going to improve your sleep. The other thing you want to want to do is replace as much, and this is not necessarily sleep related, but it actually does affect your sleep in the long run. Is you're going to want to replace as as much processed food as you possibly can with fresh fruits and vegetables. Our working definition at Intelligence for Your Life for processed food is food that is shelf stable, ready to eat. That means food that does not have to be refrigerated or cooked. If you can just eat it, open the package and eat it. That's what we call a processed food. It's just a working definition. We kind of all know it's like the the Supreme Court. We kind of all know it when we see it. You want to replace that with fruits and vegetables as much as possible. Yeah, a couple of quick quick notes here as we continue, and that is that I've heard that cottage cheese and also oatmeal yeah are great are great right before bed. So Mark writes in the in the comments here, when my wife is asleep and I can't get back to sleep, I do this. I try to match her breathing, and it can help. It gets my mind off things. I feel like it's getting me into a sleep mode. It is because you're doing something.
00:26:53.200 --> 00:26:55.509
It's just like listening to a boring podcast, right? Right.
00:26:55.750 --> 00:27:17.970
You're doing something that, and I also love what that doctor said about what you're basically taking stock of your body. You start at your toes and all the way, and that is a meditative process. And you relax one thing at a time. My son Ronald says my son won't go to sleep at two or three a.m. in in the morning. I need help how I can fix to get him back to back to sleeping.
00:27:18.269 --> 00:27:19.799
You probably have a tip in this because you have three kids.
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Yeah, I mean, so you're going to want to do this, and I see Ronald that your son has has autism, so you're going to. I don't know how effective some of this would be with him, but you're going to want to do some of these tasks with him. So you can do if he's if you're able to get him to do it, you're going to want to do these relaxation and breathing techniques, and then just to finish the five the five things. The last one is to journal. We want you guys journaling in the morning, in the evening, and that idea of offloading your stuff. And by the way, like this, this, this could also work for your son.
00:27:50.170 --> 00:28:32.359
The ability to offload what is in his head into writing, or even a recording, or anything that that works for for whatever his sensory or issues are when it comes to his autism. Being able to offload that, it works for my anxiety really well. Just being able to write it down so that I'm not ruminating and trying to remember it. I know that I've written it down, I've processed it, and I can let it go and know that I'm going to deal with it in the morning. It doesn't sit in the back of my mind. I do keep a pen and paper by my bed, just in case I have an idea, or if I have one of those ruminative things in my brain that I need to that I need to get out, and and but but do that before you go to bed too.
00:28:29.390 --> 00:28:35.480
Get in that habit of offloading that stuff before you go to bed.
00:28:32.390 --> 00:28:38.000
Again, that is going to be one of our pillars of sleep hygiene that we'll talk about next week.
00:28:38.000 --> 00:29:15.088
And how do people continue this conversation? In how do they get into the into the group, the transformation Tuesday? Yes. So right here, Facebook.com/slash/johntesh. You can join our Transformation Tuesday Facebook group. Join that. You'll get updates from us. You'll get updates from each other. It is a community that we are the. It is what you make of it, right? We want you guys that are trying to get trying to improve your lives, trying to get you from the place you are to the place you want to be, to talk about things that are working, things that aren't working, to tell us, hey, this tip that you gave is bogus. Hey, this tip you gave worked really well. You should tell more people about it. That's what that community is about. Hey, I'm I I need accountability.
00:29:15.148 --> 00:29:27.378
Getting 10,000 steps a day. How do I get that? You can do that there. We also do this simulcast on Zoom so that you can see. If if you don't want to be on Facebook, you can join us on Zoom to be able to have these kinds of interactions there.
00:29:27.888 --> 00:31:04.950
That is that is where you can learn also more about our Longevity Lab on Thursdays, which is our smaller, more intimate group where we talk about actionable steps that you can do to not just add more years to ask questions to, but more life through years, and we as in we answer your questions every single week there. So again, all that's available to you, and then make sure because we're going to be talking about sleep again next week and sleep hygiene that you take a look at your sleep score. So take the sleep score quiz; it's absolutely free. It'll just give you a baseline as we talk about this stuff of what your key markers of things. You need to fix are it's just it's it's self-reporting, but it'll give you a sense of oh my gosh I really I didn't realize how bad my sleep was that how much this was affecting my sleep yeah and if you if you yeah Christy has put the link in the in the comments but if you can't if you can't remember just go to test.com all the assessments are are there really some really really good comments here and you know it's interesting because one of your doctors said this every time we post something on our our email we send out an email every day and I mean every five or six times we'll we'll put in another tip about what happens when you wake up at three a.m. I think it was Dr. Bruce who said that I mean it is the number one thing that we're worried about is how do I get back to sleep when I wake up at two or three or 314 a.m. And you know what? I would say it's very easy to do this. You know, once once the live part is over and it turns into a video here on Facebook, is is you know share this with somebody who you a family member is having a hard time sleeping because there's some those those experts that Gib found and and his advice as well. It's it's great advice.
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Yep, quiet your mind, stay in bed.
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We'll talk about sleep hygiene next week for John Chesh, Christy Whaling, everybody at Intelligence for Your Life. I'm Gib Gerard. We will see you guys next week. That's it for the show today. Thank you guys so much for listening. If you like the show, please rate, comment, and subscribe on Apple Podcast, Spotify, wherever you get your podcast, it helps us out a lot when you do that. We also try to respond to every mention of the show, every DM about the show.
00:31:28.579 --> 00:31:34.099
You can tell us what you think about it because ultimately, we do the show for you guys. So thank you so much for listening.
00:00:07.709 --> 00:00:10.830
Hello and welcome to another episode of the podcast.
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I'm Gib Gerard here with another Transformation Tuesday episode of the show. We are going to do a two-part series on sleep. We did this on Transformation Tuesday, and now you're getting it on the podcast, if you are interested in Transformation Tuesday, go to Facebook.com/JohnTesh. Sign up, join us every week on Tuesday.
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That's how we do it. But this is a two-part dealio, a two-part series. That's what I'm looking for on sleep. So first, we're going to start with the 3 a.m.
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wake up, and the next one is going to be about sleep hygiene.
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We've got all kinds of great resources@tesh.com for your sleep, and but we are starting here with Transformation Tuesday. So, ladies and gentlemen, without further ado, here's me and John Tesh. All right, everybody, hello, welcome to Transformation Tuesday. We are going to fix your sleep. We are going to fix your sleep. If you have any kind of trouble sleeping, today is the day to be watching. Specifically, we are going to talk about how to deal with the three a.m. wake up.
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That's that thing where you fell asleep fine, and then you wake up in the middle of the night and you can't go back to sleep.
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How do we fix it? If you were following along last week here on Transformation Tuesday, our whole goal is to get you from the place you are to the place you want to be. And last week we talked about our sleep score. So we have presented a tool. You can find that link in the description and in the comments to take a sleep quiz that will give you a sleep score, and then you begin to apply this stuff that we are giving you, and you get over time. It's completely free. Over time, you can watch that sleep score improve. These are actionable tips from experts on how to fix your sleep score.
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Actually, you just you just need tips from me because because done with this stuff. Yeah, I um, I you know one of the one of the things that I didn't put in this sleep assessment score
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Are you a hot sleeper or a cold sleeper? Yeah. So in the comments, just put hot or cold in there because my wife is a cold sleeper. She like she she it's too cold for her in the room. But well, I went through a whole bunch of cancer treatments and stuff, and so I'm I just I sweat if it's not 67 degrees. So what I do is I wake up, I she goes to sleep. I go to sleep, and then I sort of instinctively now wake up two hours later, and I creep in there. I have to creep, and I and I pull it down to like 67 degrees, and then she'll wake up in the middle of the night. I'm freezing to death. Anyway, I just discovered. I know you have a lot to get through. No, we're fine. I just discovered bamboo sheets. Now I don't have any, but but I think when I put in warm sleeper, hot sleeper, that thing keeps coming up. And I'm like, wait a second! I know bamboo. It can't be comfortable.
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It's got to be all spiky and stuff. You know, you know, it's bamboo fibers. I know. I was just into just reading about it.
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It's unbelievable. And there's this company called Cozy that that popped up, and and so they cut the stalks. They cut mature bamboo stalks just above the root, so the plant can grow back. And they soak and extract the the bamboo, whatever. Oh, they mesh it into pulp. Yeah, they treat and then they they treated bamboo chunks are my actions depress into fibers, and so it creates viscose fibers.
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And apparently, it's it's incredibly cool bedding, and it's very yeah. Now it's expensive. It's some of it's expensive, but I'm in man. If I have to if I have to get a payment plan, so I have bamboo underwear. Go to adult. I have bamboo t-shirts.
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It's a great fiber. It's strong.
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I have a bamboo hemp hybrid T-shirt. That's not what I'm wearing right now.
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See the bamboo on the on the streets here in Los Angeles.
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You're not taking. You're not making a shirt out of like bamboo wood.
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It's a process, and they create the fibers. But just because they're trying to remove, I'm thinking burlap, but it's not that. No, I'm trying to remove the nylon as many places the plastic, so they make these sheets, right? Yes, these guys are cozy, and they they make these sheets, and then they give you a 10 year guarantee for your sheets and your bed. That's ridiculous. I may not live another 10 years. I may outlive my sheets. I mean, I'm 74. This reminds me of your Aunt Amajean says I don't buy green bananas anymore. Okay, exactly. Our focus today is is not what I'm talking about. No, it is. It's it's sleep, right? So bamboo sheets are are one of many things that you can do. They're cheaper than silk. They're more sustainable and and better for you than than you know hydrocarbons, nylons, things like that. They are naturally temperature wicking. So these are these are a great. They're a great solution, and they're again cheaper than silk. And silk sheets, while they start cool, get really hot. Point being, we know that sleep is important. Here we go. Here is a sleep doctor, Matthew Walker, talking about just how important sleep is for everything in our lives.
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We're typically sleeping less than six hours a night. On average, we'll have about. 200% increased risk of cardiovascular disease or heart attack in their lifetime. We also know from a prospective study that came out of Harvard Medical School that those people who are sleeping less than six hours a night, they had a 200 to 300% increased risk of calcification of the coronary artery, and that coronary artery essentially-that's the, you know, the corridor of life for your heart. Now, again, this was a prospective study; no one had any signs of that before. But when you looked at that sleep shaving, at sleep coming down and down, that was the predictive factor.
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Great, yeah. But if he was my doctor and I went and he started talking to sleep, I said, if you're going to say corridor of death, whatever thing he's going, you need to like pick it, pick it up a little bit. If I can make some action plan, it doesn't sound very serious when you just say corridor of death.
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So he makes two important points there. One is when we don't sleep well, it is indicative of an increase in all-cause mortality. So if you're struggling to sleep right now and you can't fix it, it's it's going to tell you two things.
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One is if you're not sleeping and you can't fix it, you are you're going to you're increasing your risk of death.
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But the other thing is not being able to sleep also might be indicative of something else that's going on with you. So you want to make sure that you are looking closely at your sleep, that you are taking a look at how well you're sleeping. So try that sleep score, get yourself a sleep monitor, and give yourself sort of a baseline for how you're sleeping. And if you're struggling, you need you do need to go see your doctor. But again, that's it affects everything. It affects your waistline. It affects your arteries. It affects you know, it affects your mood. All of these things are affected by sleep. So you don't want to be in the corridor of death.
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No, it's right. The corridor of death. I mean, no, I don't think it was death. He said something else. But I heard corridor. You corded corridor. I heard corridor of death. Yeah.
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You know, the the interesting thing about about all this is that, especially if you're alone, right, and you don't have anybody to tell you whether or not you're holding your breath or you're gasping in the middle of night, if you're exhausted during the day and you and and you feel like you got eight hours of sleep, that's a real marker for you might have three nights sleep after exactly. But the thing that that's because I was having a real problem sleeping for a while until my body finally figured it out, but but I I didn't want to go to one of those sleep studies because what I heard was this was a long time ago was that you go in there and you fall asleep for two nights and there's like 25 year olds watching you while you sleep and making notes you know it's totally different now they put a halter on you and and and you're and it's just a band like this and you-it's on an app in your phone, and then you you wear it for like a week, and they can tell you exactly what's going on with your sleep. So, so sleep studies far less invasive than these. Listen, you could easily be in the corridor of death if if if you suspect something and you don't go after it, and so yeah, that's just just a sort of a a dark note from John. So
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one is improving your sleep is going to improve your life and your longevity. The other is inability to improve your sleep is going to be indicative of another of another health problem, and and you're going to want to get all of that stuff checked out. So we're going to give you the tips again, whether it's the right sheets to use, the right darkness for your room, the right temperature.
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We're going to give you the tips to find out: is this am I not doing good sleep hygiene, or am I actually ill in some other way? Here is that same guy with a different haircut this time, Doctor Walker, talking about why you want to get the clock out of your room. And this is my number one thing that bothers me when I'm having a hard time sleeping every night for some strange reason, at 245 a.m. I wake up, and it happens three or four nights a week. My first question to them is, "How do you know it's 245? And they say, "Well, I look at the clock, or I look at my phone. Best piece of advice
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remove all clock faces from the bedroom. No matter how bad your sleep is going to be that night, knowing what time it is is only going to make matters worse. It is not going to make matters any better, and that can create an anxiety trigger that you think it's 245, and then you're tossing and turning. You look back at the clock, and now it's 314 a.m. and you think I've got to be awake at six. I've got that big meeting, and now it's 520. Don't do that to yourself.
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Oh my god, this is worse than watching Jaws. This guy's so scary. Okay, 314. Well, that's but that's what gets me.
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So that middle of the night wake up. So sometimes if I go out to a big dinner, and this is sort of this is my worst night sleep.
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I go out to a big dinner. I have wine or some kind of alcohol, and then I fall asleep easily when I get home, and I wake up in the middle of the night, and I have to be up the next day, and all I'm doing. Every time I look, it's this insomnia pattern. So I've woken up in the middle of the night. I look at the clock and I go, "Okay, if I can just get back to sleep now.
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If I can just get to sleep now, I'll get four hours. If I can just get to sleep now, I'll get three. I can just get one good hour, and then I'll wake up and I'll be solid. And you do that, and that creates an anxiety that keeps you from being able to go back to sleep. So one of the patterns you're going to see in these tips for middle of the night wakeups is it's all about reducing the impact of that wakeup. We all have moments in the middle of the night where we wake up and toss and turn and something happens. But what we want to do is lessen that impact, reduce the amount of additional stress we're putting on ourselves, so that we can get back to sleep and we can increase that total amount of sleep for the night in a way that is beneficial for our overall health.
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Yeah, but I mean, listen, the next the next emotional word picture I want you to have in your head about me is that whether I wake up at 314 or 245, is that I'm going to be surrounded by bamboo sheets, baby. Yeah, yeah. Yeah, yeah, but you know what? If you had that thing where you wake up and you know we listen, we're in the media business, and so all of a sudden it's like you know get up at 6o'clock and be on the Today Show. You know you're like, hey everybody, and so you don't sleep the night before. But if you look back at your night, you're talking about if you eat a big dinner. If you look back on your night, or or just look at everything that happened during your day, it's like did I exercise in the morning? No, right. So we we know that that's a big factor for going to sleep.
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Did I get that I get that I get light in my eyes, sunlight in my eyes? You know, the first first day in the morning. Did I eat past 6o'clock at night? Did I have alcohol at 6o'clock at night? Did I stop drinking caffeine at noon, or did I keep going at 3p.m. You're gonna find something in there that was that was the reason, and then and and listen, if you wake up at 314, just just in the morning, just I mean, just email me, text me.
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You know, it's John at john@tech.com. I'll I'll I'll talk you back to sleep.
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Speaking, he is up in the middle of the night. He I need to partner with this guy on on sleep tapes. You know, oh, because his voice.
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I mean, he is a sleep doctor, so and his voice will lull you to sleep. So you see, like, oh, my sleep improved after I met with Doctor Walker. You know, he just lulled. I missed the part where he was a sleep doctor because I I could have sworn he was Dracula.
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It's the accent we can get to.
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Okay, so again, our focus right now is what happens in that middle of the night wake up. You wake up at three a.m. This is one of the big sleep killers, and we will talk. I think let's commit right now to talking next week about sleep hygiene and how to actually do those things that improve your overall ability to fall asleep and stay asleep. But right now, let's just take for granted the fact that some of us wake up in the middle of the night, and I'm guilty of this.
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It is really important that we reduce the impact of that middle of the night wake up as much as possible, and by that I mean that we do as little as possible to come all the way awake and stay asleep as much and get right get right back into our sleep cycle as quickly as possible. Here's Dr. Bruce talking about that importance.
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One of the metrics that very few people know is you need a heart rate of 60 or below to enter into a state of unconsciousness.
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Anxiety is not your friend in the middle of the night. So here's what you got to do.
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People in the middle of the night, they look at the clock.
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Here's what I want them to say.
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I was listening to that podcast where I had that sleep doctor
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is if I just relax in the middle of the night in a quiescent state, an hour of this is worth about 20 minutes of sleep. So I'm still getting some level of rejuvenation, so that step number one is chill out. You're not hurting yourself. You're still getting some level of rejuvenation, so relax. Number two, we got to get your heart rate back down. Breathe in for a count of four. Hold it for a count of seven. Breathe out for a count of eight. What it does is it dumps out all the excess carbon dioxide that kind of sits in the bottom of your lung, and means your heart doesn't have to work as hard, so your heart rate slows down. One other point: don't go to the bathroom.
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What? I will. We will. I have more on that in a second.
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But by the way, I should just tell you because I have a story about everything. Sorry. No, no, that's why that's why you're here because you have a story. There's no no facts here, but I'm the quietest.
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You're right. You have the stories.
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So anyway, I was I was getting ready to go on. I was promoting an album about six months ago, and I was getting ready to go on Channel Five here in Los Angeles, big station, and Dr.
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Bruce was in the green room with me, and we know Doctor Bruce because he's done some stuff. So we-I was in there for like 45 minutes, and by the end of it, my heart rate was 120. So he talks about getting it under under 60 because he's really intense. But he gave me this.
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He's oh, he always comes up with like with like one thing. Yes, you know, and it was his his thing that time was if you wake up in the middle of the night and you can't go back to sleep, get out of bed because you don't want to teach your your brain, your subconscious mind to be awake in in the bed, get out of bed and go and read. And and so I I've done that several times.
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So that is if you are if none of these tools are working for you, that is actually a good thing to do. Where you just you scrap the idea of sleep and you get. And you re like you re-enter your process of going to sleep. What I like about what he's saying there is before we get to that point, everything I've talked about, everything that we've shared so far is anxiety-inducing. I don't know if you've experienced it, but just talking about it, hey, if you don't get sleep, you're going to die. You're going to be in the corridor of death. If you look at your alarm clock, it's going to keep you from falling back asleep. Well, what am I supposed to do? Well, the first thing that I like about what he said is this idea that we don't need to put that much pressure on ourselves to fall back asleep. That just lying there motionless, allowing yourself to be quiet and closing your eyes has a restorative effect. So whether you sleep or not, and that that frees you from the anxiety of having to fall asleep. Now, if you really want to fall asleep and you really you're all the way awake, you couldn't help yourself. You had to get out of bed. Then there is a process where you let go of that anxiety and you just remove, like you you rebuild your your sleep schedule into the middle of the night. But knowing that if I just lay there, that's like that for me.
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That's half the battle is just knowing. Okay, I'm still I'm still resting. I may not be able to fall asleep right now, but I'm still resting. I'm still getting a benefit from this.
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Why?
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Why did he start to say, "Don't go to the bathroom" Because well, we're gonna.
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That's gonna be the the next thing. Okay. Because if you get out of bed, you're upping that heart rate. You are creating all of these additional issues now.
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If this is what he's going to say right now, but if I don't get out of bed, you know the bed. You're going to pee the bed. So that's the point. If if if you if you're oh I'm not going to pee to bed.
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Is that what she said? If you can't get out, no, I would. No, no, no. But but but I wouldn't be able to sleep.
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Right, because if you're uncomfortable because you have to go to the bathroom, yes, don't say pee to bed to a senior citizen. We don't like that at all.
00:16:47.139 --> 00:16:54.818
Well, I have I have kids, so when I take it to bed, if that's like a young thing, no, here you go. If I wake up in the middle of the night, how do I get back to bed?
00:16:55.089 --> 00:17:08.818
So my very first piece of advice to people is don't go pee. Now you might be thinking in your head, I can't believe Michael just said this, but I'm curious as to why most people they lie there and they're like, "I'm up, I might as well go pee. Right?
00:17:09.209 --> 00:17:37.249
Here's why that's not the best idea. So there's one metric that most people don't know is you want to have a heart rate of 60 or below to enter into a state of unconsciousness. So guess what happens to your heart rate when you go from lying to seated to standing? You walk across the room. Heart goes up. Now, when you come back, you got two problems. You got to get your heart rate down, and then you'll be able to get yourself back to sleep. So don't pee now. I want to be clear. If you got to pee, go pee. Okay, like let's be fair. Like if it's painful, please do me a favor. Go pee.
00:17:33.828 --> 00:17:50.019
Number two, don't look at the clock. Everybody looks at the clock. Then you instantly do the mental math, and now you're pissed, and you try to force yourself to sleep. Your anxiety is high, you're angry, and that heart rate straight up in the air.
00:17:51.730 --> 00:17:54.849
Yeah, I I see what he means now.
00:17:51.730 --> 00:18:13.619
It's like don't prophylactically go pee, right? Because there there actually is evidence on this where if you if if if your bladder's not really totally full, and you go to pee just in case, then then all of a sudden that's going to be your life for the rest of your life. You're you're you're training your you're training your bladder to do something you don't want it to do.
00:18:13.950 --> 00:18:23.539
Two things happen. One is the new baseline for I have to go to the bathroom is less full as a less full bladder, and that will affect everything in your life.
00:18:20.329 --> 00:18:53.799
The second thing about that is you're now training your body that when I wake up in the middle of the night, that is a good time to go to the bathroom, and your body will begin to adapt to that concept and will actually now wake you up to use the restroom. So if you do not have, if you've not woken up with that urge to go to the bathroom, and but you're thinking I'm awake, I might as well just reset myself. That's his point. You don't want to do that. The the takeaway for me from from all of this. I mean, how many? Every one of these clips talks about not looking at the clock. Right. Do yourself that favor. Darken the clock.
00:18:53.920 --> 00:19:10.079
Cover it. You have to have an alarm clock in your room that's not your phone. Cover the cover the the numbers. Not only is that light getting in the way of your ability to sleep, but the presentation of the time is going to affect your anxiety levels, raise your heart rate, all of that stuff.
00:19:10.289 --> 00:19:20.660
Yeah. So, and again, if you just joined us, if you're on, if you're working on the replay, let us know if you're a hot or a cold sleeper. Just put the word"hot" or "cold" in your eyes. I become a hot sleeper.
00:19:21.558 --> 00:19:42.009
Yeah, I mean, there's also a tip that so it's so wild, man. These because we we have so many sleep tips and we get so many great responses. But but like last night, it was it was it was hot in the room, and I didn't want to get up and freeze my wife to death. So I took one of the tips that we've had in the in the emails, which is I just uncovered my right leg. Oh yeah, it's a heat sink.
00:19:43.119 --> 00:20:06.000
And let yeah, and I got I got used to it, and it was and it was great. Yeah, it was a heat sink. It dissipated dissipated the heat from my body, and then your body regulates around that. You also can I recommend that you get yourself because you're doing this anyway. Bamboo sheets, bamboo sheets, yes, which are temperature regulating, but also a. A phone-controlled thermostat, so that you don't have to get out of bed to make the room colder, and your wife won't catch you doing that.
00:20:06.059 --> 00:20:09.990
Have any idea how much rewiring?
00:20:06.059 --> 00:20:20.839
You know, the house. I mean, we started. We we put a smart smart home thing in 20 years ago, and now it's the dumbest thing that we know. Dumb home. Okay, so we. What I like about these tips again.
00:20:21.019 --> 00:20:30.858
Don't look at the clock. If you don't have to get out of bed, don't get out of bed. Oh, by the way, Mark Schmidt says sometimes it's the struggle between sleeping and wetting the bed. Ha ha. Yeah, exactly.
00:20:30.920 --> 00:20:32.568
Yeah. See, you just outed yourself, Mark.
00:20:33.410 --> 00:21:01.318
It's there. You're you're making this a personal thing. Everybody experiences this at some point in their life. Is it what this need to wake up in the middle of the night and worrying about whether or not, if you go back to sleep, I, I have, I'm not gonna, I can't put my daughter on blast like this, but some of my kids have had a harder time potty training at night than others. Wait a second, you use electricity to to train one of your kids. You want to explain that? This is why I don't think of this as like.
00:20:59.439 --> 00:21:06.628
That's why I shouldn't be on the show. Oh, I should be so mad.
00:21:01.378 --> 00:21:12.568
But I used it for all. Do you have three kids? I actually use it for all three of them. But what? What? So it's this device.
00:21:09.509 --> 00:21:58.298
And if you have a kid that is struggling with with middle of the night wakeups, like exactly what we're talking about. What one of my kids in particular, she struggled the most with waking, not waking up when she had to pee in the middle of the night. It didn't wake her up, and then she was wet in the bed for a while, and you know didn't like that. So there's this device. It's a little a little pack that they wear, and it clips onto the underwear. And as soon as as soon as the underwear gets wet, it creates conductivity, and it creates a beeping sound that wakes you up and wakes the kid up and all that stuff, and it trains them to if they have to go to the bathroom, they get up and go to the restroom, and it like it takes about three days, and that's it. Yeah, I mean, oh, it's not a shock collar. It's not a shock collar. Oh, I thought it's it's a conductor.
00:21:58.420 --> 00:22:03.539
You must tell me it was a shock collar. Oh, it's the opposite.
00:21:59.740 --> 00:22:15.480
You're creating the urine creates conductivity in the system, and that conductivity closes the circuit. The closing of the circuit creates a a beeping sound that wakes everybody up, and then you get them to the bathroom, and it it works really quickly for them.
00:22:15.630 --> 00:22:18.509
Yeah, do you want one? Do they have one for adults? They do.
00:22:19.200 --> 00:22:21.349
No, dude, you use the kid one.
00:22:19.200 --> 00:22:25.099
I'll start with the bamboo sheets, and we'll see what happens. Yeah, let's let's build one thing at a time.
00:22:23.630 --> 00:22:27.140
Wait a second. What is bamboo? What bamboo like?
00:22:27.949 --> 00:22:41.588
It's it's moisture wicking. I have bamboo workout gear, bamboo underwear. It is um it is it's really important. It's it's a great fiber for all kinds of stuff. It's it's um it's more economical. It's sustainable.
00:22:39.318 --> 00:23:11.608
There's no. There's no real downside to it. So, okay. So we have gotten a little bit into some of the proactive things that we can do. We know that looking at the clock is bad. For me, the anxiety reduction that comes from just knowing that lying there is restorative is helpful. Doctor. Doctor Bruce gave us a box breathing technique where you breathe in, hold, breathe out, hold. That that breathing technique does a lot for lowering your heart rate, clearing out carbon dioxide, as he pointed out. But here is another relaxation method. So we've committed.
00:23:11.638 --> 00:23:18.898
We're not getting. We're not looking at the clock. We're awake. We're fully awake. We don't want to get out of bed. We know our temperature is off.
00:23:16.259 --> 00:23:18.898
We're not looking at the clock.
00:23:19.378 --> 00:23:25.249
All of that stuff. We we acknowledge that by just laying here, we're restoring ourselves.
00:23:22.429 --> 00:23:27.440
But what is another way? And the bamboo is not the bamboo is not noisy when I roll over.
00:23:28.009 --> 00:23:37.519
The bamboo is not the bamboo plant. It's fiber. So yeah, this is this is gonna this gonna be a real no get my ensemble. I'm getting there. Hey, you're getting eventually. It'll click.
00:23:37.519 --> 00:23:37.759
Here we go.
00:23:38.390 --> 00:24:20.599
What's your best suggestion when you wake up at one in the morning and you're thinking about any kind of little piece of piece of stuff you have to do the next day, that question is the number one question I've ever received on sleep. To prevent it from happening, we need to defend your last hour. If you do wake up, strategy number one is: I keep a little notebook next to my bed, jot down what I'm worried about. It gets it out of my brain onto paper. It makes me feel a lot less nervous about it, and then I can go back to sleep again. Second strategy is something called progressive relaxation. So you set yourself up in bed, just get comfy. You start at your feet, contract your feet, deep breath in, exhale. Then you do your calves.
00:24:15.240 --> 00:24:38.000
Deep breath in, relax. Quads, hamstrings, glutes, stomach, low back, chest, upper back, hands, shoulders, neck, face, scalp. By the end of that, you will feel so calm. Brings your attention into the present moment, dissipates tension, lets everything go. Your mind will start wandering, and you'll drift off to sleep.
00:24:39.920 --> 00:24:40.390
Who is this guy?
00:24:40.630 --> 00:24:53.079
That's Doctor Wells. That is also that's genius. Yeah, I use both of those techniques. And and the the number one thing, write it down. Yes, offloaded from off your off your brain. That's really great, great, great, great interviews.
00:24:53.410 --> 00:24:59.890
So that that relaxation method is something that you can use for everything. This is why you know we talk about on on this.
00:25:00.029 --> 00:25:06.359
Program and our Longevity Lab on Thursdays, we talk about our five key pillars. These are five things that cost you nothing.
00:25:06.990 --> 00:25:35.960
That we, based on doing intelligence for your life for a couple of decades, we know have a net positive impact on your life. So number one, and this is sleep related, is you're going to wake up at the same time every single day and make your bed. Okay, this is really important. If you have to wake up early during the week and then you get to the weekend, you're like, "Oh, I get to sleep in. That's going to affect your sleep in the subsequent week. So you want to wake up at the same time every day, make your bed.
00:25:32.269 --> 00:25:38.390
You want to pray or meditate for five to 10 minutes every day.
00:25:36.079 --> 00:26:52.990
That's actually going to train your brain in exactly that relaxation method that Dr. Wells just just put out there. You're going to want to get 7,500 to 10,000 steps every day. You can get more than that, but just target that. If if 10,000 seems daunting, do 7,500. If 10,000 seems easy, do the 10,000 and get above that. That exercise is going to improve your sleep. The other thing you want to want to do is replace as much, and this is not necessarily sleep related, but it actually does affect your sleep in the long run. Is you're going to want to replace as as much processed food as you possibly can with fresh fruits and vegetables. Our working definition at Intelligence for Your Life for processed food is food that is shelf stable, ready to eat. That means food that does not have to be refrigerated or cooked. If you can just eat it, open the package and eat it. That's what we call a processed food. It's just a working definition. We kind of all know it's like the the Supreme Court. We kind of all know it when we see it. You want to replace that with fruits and vegetables as much as possible. Yeah, a couple of quick quick notes here as we continue, and that is that I've heard that cottage cheese and also oatmeal yeah are great are great right before bed. So Mark writes in the in the comments here, when my wife is asleep and I can't get back to sleep, I do this. I try to match her breathing, and it can help. It gets my mind off things. I feel like it's getting me into a sleep mode. It is because you're doing something.
00:26:53.200 --> 00:26:55.509
It's just like listening to a boring podcast, right? Right.
00:26:55.750 --> 00:27:17.970
You're doing something that, and I also love what that doctor said about what you're basically taking stock of your body. You start at your toes and all the way, and that is a meditative process. And you relax one thing at a time. My son Ronald says my son won't go to sleep at two or three a.m. in in the morning. I need help how I can fix to get him back to back to sleeping.
00:27:18.269 --> 00:27:19.799
You probably have a tip in this because you have three kids.
00:27:20.670 --> 00:27:50.079
Yeah, I mean, so you're going to want to do this, and I see Ronald that your son has has autism, so you're going to. I don't know how effective some of this would be with him, but you're going to want to do some of these tasks with him. So you can do if he's if you're able to get him to do it, you're going to want to do these relaxation and breathing techniques, and then just to finish the five the five things. The last one is to journal. We want you guys journaling in the morning, in the evening, and that idea of offloading your stuff. And by the way, like this, this, this could also work for your son.
00:27:50.170 --> 00:28:32.359
The ability to offload what is in his head into writing, or even a recording, or anything that that works for for whatever his sensory or issues are when it comes to his autism. Being able to offload that, it works for my anxiety really well. Just being able to write it down so that I'm not ruminating and trying to remember it. I know that I've written it down, I've processed it, and I can let it go and know that I'm going to deal with it in the morning. It doesn't sit in the back of my mind. I do keep a pen and paper by my bed, just in case I have an idea, or if I have one of those ruminative things in my brain that I need to that I need to get out, and and but but do that before you go to bed too.
00:28:29.390 --> 00:28:35.480
Get in that habit of offloading that stuff before you go to bed.
00:28:32.390 --> 00:28:38.000
Again, that is going to be one of our pillars of sleep hygiene that we'll talk about next week.
00:28:38.000 --> 00:29:15.088
And how do people continue this conversation? In how do they get into the into the group, the transformation Tuesday? Yes. So right here, Facebook.com/slash/johntesh. You can join our Transformation Tuesday Facebook group. Join that. You'll get updates from us. You'll get updates from each other. It is a community that we are the. It is what you make of it, right? We want you guys that are trying to get trying to improve your lives, trying to get you from the place you are to the place you want to be, to talk about things that are working, things that aren't working, to tell us, hey, this tip that you gave is bogus. Hey, this tip you gave worked really well. You should tell more people about it. That's what that community is about. Hey, I'm I I need accountability.
00:29:15.148 --> 00:29:27.378
Getting 10,000 steps a day. How do I get that? You can do that there. We also do this simulcast on Zoom so that you can see. If if you don't want to be on Facebook, you can join us on Zoom to be able to have these kinds of interactions there.
00:29:27.888 --> 00:31:04.950
That is that is where you can learn also more about our Longevity Lab on Thursdays, which is our smaller, more intimate group where we talk about actionable steps that you can do to not just add more years to ask questions to, but more life through years, and we as in we answer your questions every single week there. So again, all that's available to you, and then make sure because we're going to be talking about sleep again next week and sleep hygiene that you take a look at your sleep score. So take the sleep score quiz; it's absolutely free. It'll just give you a baseline as we talk about this stuff of what your key markers of things. You need to fix are it's just it's it's self-reporting, but it'll give you a sense of oh my gosh I really I didn't realize how bad my sleep was that how much this was affecting my sleep yeah and if you if you yeah Christy has put the link in the in the comments but if you can't if you can't remember just go to test.com all the assessments are are there really some really really good comments here and you know it's interesting because one of your doctors said this every time we post something on our our email we send out an email every day and I mean every five or six times we'll we'll put in another tip about what happens when you wake up at three a.m. I think it was Dr. Bruce who said that I mean it is the number one thing that we're worried about is how do I get back to sleep when I wake up at two or three or 314 a.m. And you know what? I would say it's very easy to do this. You know, once once the live part is over and it turns into a video here on Facebook, is is you know share this with somebody who you a family member is having a hard time sleeping because there's some those those experts that Gib found and and his advice as well. It's it's great advice.
00:31:05.250 --> 00:31:08.220
Yep, quiet your mind, stay in bed.
00:31:05.880 --> 00:31:28.400
We'll talk about sleep hygiene next week for John Chesh, Christy Whaling, everybody at Intelligence for Your Life. I'm Gib Gerard. We will see you guys next week. That's it for the show today. Thank you guys so much for listening. If you like the show, please rate, comment, and subscribe on Apple Podcast, Spotify, wherever you get your podcast, it helps us out a lot when you do that. We also try to respond to every mention of the show, every DM about the show.
00:31:28.579 --> 00:31:34.099
You can tell us what you think about it because ultimately, we do the show for you guys. So thank you so much for listening.
