https://www.youtube.com/watch?si=Lav8-RnEnjhThk9V&v=SEKNvhCGQXs&feature=youtu.be

BYU study mentioned at 28:00

May have some PG13 language

Testosterone level is 2nd most impactful (#1 HGH) hormone that helps our sleep duration

Things to help sleep:
1-Blackout curtains
2-Vitamin C - natural -not from a supplement/pill. Our bodies don’t recognize synthetic C. Camu Camu Berry is best, and decreases inflammation
3-Sun - get outside
4-eat dinner together with someone
5-Omega 3 protein from Salmon, turkey, eggs, chicken - not just for dinner - benefit from any meal
6- dark cherries highest natural melatonin. Dessert


Routine And the 2-4/2-1 rule:
Don't eat 2-4 hours before bed
Don't drink 1-2 hours before bed

Small cup of Reishi mushroom tea double extracted
(chamomile tea)
Turn off all light/phone 1-2 hours before bed
Blue light blocking glasses
Listen to a history/fiction podcast
Meditate/Pray on knees
Only go to bed when ready to fall asleep

Trouble sleeping steps:
#1 reason is Stress, why it can be hard to fall asleep. *Need to calm your thoughts/shift gears away from thoughts to decrease cortisol hormone.
*Lay there and bring attention to breathing - slow/deep breathes. Block out any other thoughts, just focus on breathing.

#2 reason it can be hard to fall asleep is not getting the correct nutrients from our food. With bad nutrition our bodies can’t produce enough seratonin, which our body converts to melatonin the (natural sleep hormone our body produces)

Dreams/REM sleep resolves stress/fixes problems

Napolean Hill book- “Board of Trusted Advisors” to mentally work out problems

00:00 Are Sleep Issues Causing the Mental Health Crisis?
07:40 What is Causing Mass Sleep Problems?
18:14 Cultural Shifts That Have Impacted Sleep
26:51 How to Properly Get Ready for Bed
37:47 The Ideal Gap Between Food & Sleep
44:04 Balancing Good Sleep & Enjoyable Evenings
50:56 Are Storybooks & Podcasts Good for Sleep?
55:27 Dealing With Taking Ages to Get to Sleep
1:05:25 Top Superfoods for Sleep
1:09:16 Issues With the Health of General Americans
1:18:46 Is it Harder to Not Be Fat Today?
1:26:02 Healthier Ways to Store Food Prep
1:32:31 Only Taking Health Advice From Big Platforms
1:36:38 Making Health Normal Again
1:47:36 Where to Find Shawn