How To Master Your Sleep w/ Kyle Lasota
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- Опубліковано 23 лип 2024
- These are the products both Kyle and I use:
- MagTech Magnesium (15% off with Code "LEON" ): bit.ly/41a7hkL
- 8 Sleep Mattress ($50 off with Code "LEON"): eight-sleep.ioym.net/leon
- Swanwick Blue Light Blockers: www.bn10strk.com/B26N3LT3N/2C...
Get your testosterone checked by using our sponsor: trylgc.com/leonhendrix
and get 25% off with the code: LEON25
Check out Kyle's channel for everything health & wellness:
/ @kylegotcamera
TIMESTAMPS (thanks Eric @reysu):
0:00 Podcast Introduction
1:40 How Psychological Problems Can Affect Your Sleep
3:30 Getting Good Sleep is Simple (Just Do The Basics)
4:55 Principle #1: Wake up and sleep at the same time every day
7:30 The importance of understanding how to get good sleep
9:00 How To Build Consistency in Any Habit
11:03 Principle #2: Get sunlight in your eyes right when you wake up
12:00 How a walk in the morning affects your blood sugar
13:15 Principle #3: Have your meals at the same time
15:25 Additional benefits of going on walks
19:22 Preventing insulin crash from a big meal (Jake Carlini Story)
20:12 Principle #4: Workout around your meals
21:35 The reason you wake up throughout the night
23:20 How journaling and walks can help you fall asleep easier
24:50 The relationship between dopamine and your sleep
26:40 How stress can affect your sleep
28:25 Principle #5: Eat dinner 3+hours before sleep
28:42 Principle #6: View sunlight or red light
30:15 Avoid high carb dinners
31:50 How intermittent fasting can help with sleep
32:30 Principle #7: Keep a low temperature
33:15 Avoid taking a hot shower before bed
34:40 Keep environment and bed cool around 65F
36:05 Affiliate products
36:45 Eight Sleep
38:50 Sleeping during the winter
39:43 Principle 8: Blue light blocking
44:10 Principle 9: Have a wind down routine
46:50 Avoid mindfulness meditation at night
47:30 Don’t read nonfiction at night
48:55 Principle 10: Supplement with Magnesium Glycinate
52:10 Other Supplements
53:15 Principle 11: Create a sleep oasis
54:30 Use an Air Filter (Coway Mighty)
55:25 Principle 12: Tape your mouth at night
58:00 Get 10,000 steps a day
58:35 Kyle’s Sleep Coaching and Online Course Program
58:55 The Risks of Sleep Over-Optimization (80/20 Rule)
1:02:25 Leon’s Bad Relationship with Sleep (Road To Recovery)
1:04:45 Leon’s Sleep Scores and Trends
1:10:40 Leon’s Experience With Cognitive Behavioural Therapy
1:12:25 Principle 13: Create custom Hypnosis Track
1:15:00 The Benefits of Good Sleep
1:16:35 You probably have something wrong with your sleep
1:19:33 It’s bad if you fall asleep too quickly
1:20:10 Does Kyle drink any coffee?
1:20:40 Principle 14: Never two bad nights of sleep
1:22:25 Principle 15: Do the 80/20 of this
1:22:55 Consider sleeping alone
1:23:00 Enroll your partner in getting into this
1:24:15 Leon’s sleep plan going forward
1:25:25 Kyle’s channel
Thought I'd throw this one on this new channel cause we're starting a podcast later this year anyways. Share your thoughts?
- Leon
I find these podcasts super eye opening and so helpful thank Let’s go!!! DRVN 30
0:00 Podcast Introduction
1:40 How Psychological Problems Can Affect Your Sleep
3:30 Getting Good Sleep is Simple (Just Do The Basics)
4:55 Principle #1: Wake up and sleep at the same time every day
7:30 The importance of understanding how to get good sleep
9:00 How To Build Consistency in Any Habit
11:03 Principle #2: Get sunlight in your eyes right when you wake up
12:00 How a walk in the morning affects your blood sugar
13:15 Principle #3: Have your meals at the same time
15:25 Additional benefits of going on walks
19:22 Preventing insulin crash from a big meal (Jake Carlini Story)
20:12 Principle #4: Workout around your meals
21:35 The reason you wake up throughout the night
23:20 How journaling and walks can help you fall asleep easier
24:50 The relationship between dopamine and your sleep
26:40 How stress can affect your sleep
28:25 Principle #5: Eat dinner 3+hours before sleep
28:42 Principle #6: View sunlight or red light
30:15 Avoid high carb dinners
31:50 How intermittent fasting can help with sleep
32:30 Principle #7: Keep a low temperature
33:15 Avoid taking a hot shower before bed
34:40 Keep environment and bed cool around 65F
36:05 Affiliate products
36:45 Eight Sleep
38:50 Sleeping during the winter
39:43 Principle 8: Blue light blocking
44:10 Principle 9: Have a wind down routine
46:50 Avoid mindfulness meditation at night
47:30 Don’t read nonfiction at night
48:55 Principle 10: Supplement with Magnesium Glycinate
52:10 Other Supplements
53:15 Principle 11: Create a sleep oasis
54:30 Use an Air Filter (Coway Mighty)
55:25 Principle 12: Tape your mouth at night
58:00 Get 10,000 steps a day
58:35 Kyle’s Sleep Coaching and Online Course Program
58:55 The Risks of Sleep Over-Optimization (80/20 Rule)
1:02:25 Leon’s Bad Relationship with Sleep (Road To Recovery)
1:04:45 Leon’s Sleep Scores and Trends
1:10:40 Leon’s Experience With Cognitive Behavioural Therapy
1:12:25 Principle 13: Create custom Hypnosis Track
1:15:00 The Benefits of Good Sleep
1:16:35 You probably have something wrong with your sleep
1:19:33 It’s bad if you fall asleep too quickly
1:20:10 Does Kyle drink any coffee?
1:20:40 Principle 14: Never two bad nights of sleep
1:22:25 Principle 15: Do the 80/20 of this
1:22:55 Consider sleeping alone
1:23:00 Enroll your partner in getting into this
1:24:15 Leon’s sleep plan going forward
1:25:25 Kyle’s channel
ok you're the 🐐
Thanks dude!
Can you add timestamps? I would really appreciate that. And keep up the good work
Added! Thanks to Eric (@reysu)
Hands down the most comprehensive and complete podcast on sleep that I've ever listened to, and I've listened to quite a few haha. 🔥
Hey you guys, thank you so much for this wonderful podcast… I’m a doctor and know the importance of a good sleep for a healthy mind and a healthy body, yet I have never been able to maintain a good sleep routine.. and there were so many things that I learned in this podcast, so informative and useful.. I think I really needed this.. thank you very much!! Also, thank you for the DRVN challenge.. glad to be a part of it.. Much love to both of you… ❤️
i'm flattered knowing that doctors learn stuff from my experience - hope it helps!
I will stress about sleep, and not be able to fall asleep, and/or stay asleep.
The worst part is that it normally happens when I haven't gotten enough sleep, and stress about trying to get a good night's rest...
Which of course stressed me out and I can't sleep...
Which then makes it hard to fall asleep, and/or stay asleep... Then the cycle continues..
apply the 80/20 and see how it goes! living an epic life is the best hack
Let's comment for the algo. I really needed this video. Thank you 🙏
hope it helps!
SO VALUABLE - Thank you!
what an awesome podcast! these guys should create a community or something..
Nice first episode! Kyle is really dialed in on the advice
thanks brotha!
Kyle is super knowledgeable, thanks for posting this Leon! Your content is always super valuable 👍🏾
thanks for watching :)
Thank you a lot!!!!!
you're welcome a lot!
Came here from Leon's channel. Great tips btw. These kinds of videos do help many people. Please keep making these videos!
I hope so!
All the best for you! My man :D
boom!
loving the conversation. I have a feeling this will be The Huberbro lab podcast.
hell yeah!
The subconscious phrases thing you felt was weird was something I was surprised to find helped me sleep better.
To note, you posted your videos today. I listened to subconscious sleep phrases audio before today.
let's go!
@@wellnessdaddy Yep. It's almost bedtime again 😴 🙂
Another thing I discovered was with waking up. I've had plenty of times recently where I told myself to get up, but I couldn't.
What I've done that's been shockingly effective is imagining myself getting up.
I imagine myself taking off the bed sheets, putting my legs on the ground, then raising my body. This usually works. When it doesn't, I've found imagining it two more times does the trick for me.
Been loving your challenge, was logged out of all socials 2 months prior and saw it after searching for another on of your videos.
I've logged back in to ask; will this or the livestreams be available in the podcasts app? I can't afford to give back in to any social media at ALL at the moment.
haha i hope so!
Great Podcast boys, Thank you both! 🎊
thank you!
@Kylegotcamera Not a problem, love all the work your doing! Definitely subscribing to stay around. 😄
Amazing podcast guys! I have picked up a lot of interesting information and I will buy the blue light blockers. My sleep is already quite good (80-90 in the oura ring) but it can always be better!
What do you think about a grounding mat or mattress? I have been researching it lately and received my mat today, it looks very interesting!
grounding mat's are awesome imo
Wake up and sleep at the same time of the day
See light and block light at the same time of the day. Get enough sunlight
But this is not feasible everyday. Make it sustainable
Start small
20 minute walk in the morning
Have meals at the same time
Walk after lunch (just walk. Don't engage yourself in other ways. Process your thoughts and feelings)
Exercise before you have carbs
Have dinner 3+ hours before bed
Low body and environmental temperature while sleeping (not too uncomfortable)
Blue light protection at the same time every night (90-120minutes before bed)
Wind down routine (shower, a routine, practicing gratitude, yoga nidra)(20-40 minutes)
Remember, resting is the most productive thing you'll do on most days
Mg suppliments
Your bedroom should feel clean, cool and safe
Air filter
Ensure you breathe through your nose while sleeping
Don't trap yourself into getting great sleep. Have fun and go to bed being proud of what you did that day
Don't be stressed about sleep. Fix your relationship with sleep. Fix your mindset
Custom hypnosis tracks
Just because you're sleeping, doesn't mean you're sleeping well
If you sleep instantly, you're over exhausted
Don't sleep bad for two nights in a row
CBT for insomnia
boom!
Thanks for that great podcast! Could you tell us which devices are very similar to an oura ring? I don't like rings on my hands and my research 1 year ago have shown for me that the most devices were not really tracking as good as the clinical ones. Especially the right phases of Deep or REM Sleep. What are your thoughts?
please add to Spotify etc!
coming soon!
Ilove you guys
🙌
Would be cool if anyone knows how to make that sleep hypnosis track that leon was talking about!
Ashwagandha made me fix my sleep schedule instantly and has been working great for other things aswell
nice!
When will these come to Spotify?
soon hopefully!
Hi guys ! getting back to DRVN day 1..! Impossible for me to sign in to the community much love ant let's get that lazy brain back up to life !! yay !!
wooo!
This having less than a 10K views is illegal
The biggest problem with meditation ror me is that i get alot of negative and scary thoughts connected with my phobia and sometimes i even get uncomfortable physically and my whole body would be ichy this also happens to me while trying to sleep any advise?
I sleept when I was watching the video 😂❤️
nice! sleep gainz
Weirdly I sleep much better if I have high carb meals in the evening. I tend to sleep right through and feel more refreshed... I need to get a CGM!
interesting! everybody is different!
What is your favorite earplugs? I'm struggling to find one thats comfortable and will stay in my ear the whole night
i actually don't use ear plugs but i think leon does!
I‘m curious about the lights…. i try and only use incandescent lighting at home. No leds / energy saving. These bulbs are becoming more difficult to find, cost more in electricity, don’t last very long. Do red lights still have the same effect if you are using led smart bulbs? Also, are you not concerned about all the emfs?
red smart lights last really long! there are bigger lifestyle concerns that i pay attention to first
37:00
Instead of taping your mouth shut, it’s much easier to just use a nose strip to stimulate nose breathing.
damn so i cant even eat a banana on resting days lol
so many people see bananas as something healthy it's crazy to think eating 1 too many bananas will ruin your sleep lol
Wait. Do you wear your blue blockers in the shower?!?!? Or do you just put a hue bulb in there?
hue bulps, or Himalayan salt lamp
first
second
@@reysu uraaah
yeee
@@reysu ayyye!
@@mainaccount6416 👊
i mean, walking isn't a prerequisite for nutrient absorption if that's what you are claiming. that's just false.
not claiming that, just helps ;)