WORLDS STRONGEST MAN gives advice for SLEEP (science explained)
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- Опубліковано 10 лип 2024
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Have you ever wondered why some days you feel like you can conquer the world, while on others, you struggle to lift even the lightest weights?
Welcome to Episode 10 of "No Stone Unturned," we're delving into the science of sleep and how it can be the ultimate game-changer in your quest for strength. You may have heard the phrase, "Sleep is the most powerful drug" and for good reason. Yet, in the world of hard people, it can often be overlooked. But fear not! In this episode, we'll shine a spotlight on the critical role sleep plays in your strength gains.
At the end of each video, I'm going to provide a score based on three crucial aspects: Personal Enjoyment, The Scientific Evidence, and The Practicality for the Average Athlete. You'll be able to compare it to the other dimensions of this series. And hopefully, at the end, you'll get some practical takeaways to improve your training.
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Lift Heavy Be Kind
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Studies Cited;
The Role of Sleep in Athletic Performance and Recovery - / the-role-of-sleep-in-a...
Health Risks of Poor Sleep - www.hopkinsmedicine.org/healt...
The effects of ventilation and temperature on sleep quality and next-day work performance: pilot measurements in a climate chamber - www.sciencedirect.com/science...
Improvement of Mild Sleep-disordered Breathing with CPAP Compared with Conservative Therapy - www.atsjournals.org/doi/abs/1...
Interventions to reduce short-wavelength (“blue”) light exposure at night and their effects on sleep: A systematic review and meta-analysis - academic.oup.com/sleepadvance...
Association between exposure to light at night (LAN) and sleep problems: A systematic review and meta-analysis of observational studies - www.sciencedirect.com/science...
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis - www.sciencedirect.com/science...
The Effect of Room Acoustics on the Sleep Quality of Healthy Sleepers - journals.lww.com/nohe/fulltex...
Around-the-clock oral THC effects on sleep in male chronic daily cannabis smokers - onlinelibrary.wiley.com/doi/a...
#LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #workout #motivation #squats #strengthtraining #training #powerlifting #worldsstrongestman
00:00 Introduction
02:21 Defining Sleep
04:37 First Step To Better Sleep
06:40 Second Step To Better Sleep
10:02 Third Step To Better Sleep
11:16 Fourth Step To Better Sleep
12:51 Fifth Step To Better Sleep
16:11 Sixth Step To Better Sleep
18:51 Eight Step To Better Sleep
20:34 Ninth Step To Better Sleep
22:37 Tenth Step To Better Sleep - Спорт
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My sleep drastically improved when I started sleeping at an incline. I was able to quit my CPAP cold turkey, after testing for 90 apneas per hour.
Thank You, Ashley, for allowing the World's Strongest Man to continue his domination of the sport. Giving us, his fans, the ability to watch a truly nice guy finish first.
Thank you Ashley for being such an amazing mom and wife :D
Thank you, Ashley, for helping Mitchell be the best athlete he can be 😊
thank you Ashley for helping Mitch to be the best he can be
Thank you Ashley and mom's everywhere for taking the night shifts and letting our husband's be the best dads they can be!❤
24c/(75f) degrees sounds like an insanely warm sleeping temperature to me. Our house is normally at 18c /(65f)
Yep 24c seems way too high. No one should be sleeping at that temp, strange study. 17-20c much more normal and I was had previously seen referenced in the literature
I was just about to write the exact same comment, 24°C indeed seems unbearable. I do 18°C aswell
Colder is better. In the summer, my room is around 65-66°F (under covers and a weighted blanket of course), and in the winter, it's basically as cold as it can reasonably get, around 55-58°F or even lower. Anything above 70 even in the dead heat of summer is too hot and stuffy. It does need context that I sleep with multiple layers and a weighted blanket, so I need it that cold to not wake up sweating, but all that weight is key for a comfortable sleep. Fan, A/C fan, and no heat is coming in.
Ya Holy shit, I just turned my AC on because my house got up to 75.
I prefer 69(yes haha...but legitatemly 69 degrees) upstairs in lounging area, bedroom is 65ish.
Yes thats crazy hot, 18-19C for me
I love that Mitchell said, it’s in Celsius, too bad Americans. Then, he immediately did the math for us Americans. He’s the nicest guy.
Absolutely loving this channel.
Math heavy, be kind
Yet he says he keeps his thermostat at 72°... 🤔🤔🧐
Yo mitch, regarding the THC thing: I've been a user almost every night for the past 5 years and whilst it absolutely does help you get to sleep in the short term, it also has its drawbacks. You get less REM sleep when you're high with your ability to dream greatly diminished (dreams are important) and you become dependent on THC to be able to sleep at all after a while
Well done for acknowledging this
Try replacing it or adding to it with 1mg of melatonin. I always keep experience deep sleep with vivid dreams when taking melatonin.
What helped me regaining REM was CBD. If I'm using THC in the evening I take a few drops of CBD oil about half an hour before sleep. I started dreaming again the first night I tried it.
Why are dreams important? I perfer not remembering most
@@xxx0ox0 Dreaming is not important per se, many people forget their dreams when they wake up or don't dream at all. What is important is REM or deep sleep, when most dreaming happens. Mind and body recovers during this phase and short term memories are "transferred" to long term memory. THC use can disrupt REM sleep phase.
I have mentioned it again, but I can't mention it enough. This is by far the best series out there on the whole health and fitness topic. It sums up everything and is backup up by research, evidence and offers Mitchell's as well as others personal experience. Performance, recovery, nutrition everything is here. Thank you for the great work Mitch! Lift Heavy Be Kind (and always recover well)!
Glad you’ve enjoyed the series!
Behind many of the greatest men is one hell of a woman that makes it all possible. Thank you Ashley for being such an amazing mother and wife.
6:41
we got him ladies and gentlemen
Dear Ashley, appreciate you doing the really hard work😜
Thank you Ashley for helping Mitchell be the best athlete he can be
Couldn’t agree more. Also great support Ashley!
100,000% Thank you Ashley for taking care of that beautiful baby at night. Moms truly are the constant mvp of the household
I was addicted to THC for 12 years, and now that I've been off it for about 5 months, I noticed that I've been dreaming every night. When I was high, I NEVER dreamed. Maybe 5-10 dreams in those 12 years. I don't know why, but it tells me that it does have an effect on your REM cycle. It might help you zonk out, but it may also have a detrimental effect on your quality of sleep. Same goes for caffeine; lots of us are able to fall asleep after drinking coffee, but the quality diminishes because of the altered brain chemistry.
It took me like 30 seconds to comprehend what the thumbnail was
Its him wearing that thing that Goku and Vegeta would wear in those medical pods.
THUMBnail.
Obviously a screenshot from the trailer of the next Mad Max prequel following the rise of Immortan Joe..
Sleep is a huge part of life, glad to see you really tapping into that
Ashley is an amazing human. Good on ya for all the work you do.
Thank you, Ashley. You both have good teamwork as a couple. It's all worth it in the long run.
Holy cow, thanks Ashley! Thanks for being an understanding and supportive partner to help Mitch be the best he can be, both in terms of strength and in being the best provider possible
Love all the support for Ashley! Glad you two are the great team you are!
Thank you Ashley for all you do!
Just wanted to say you’re doing a great job with this content. Keep up the great work 👏
Thanks Ashley for taking care of so many important things!
Thank you Ashley, you're the reason the moose has taken the world by storm 💪❤️
Thank you, I am not aware of any other strongman who gives so much time to his fans and beyond.
Thank you Ashley & Thank you Mitch for all the info and lessons!
Thank you Ashley for allowing Mitch prepare for WSM, and great job! Amazing mom and wife
Ashley you are awesome! I love the teamwork and respect
Thank you Ashley for giving Mitch the freedom to be awesome Cheers from Ottawa.
Thank you, Ashley, for helping Mitchell be the best athlete he can be
Big up Ashley that’s a hell of a bullet to bite our respect and gratitude! Sleep was always going to be the number one and the biggest thing I’ve done is get a night mask to improve the dark room effect - would highly recommend
Well done Ashley👏👏👏
Thank you Ashley for making the sacrifice so Mitchell can work on being the World's Strongest Man and provide all of us the entertainment and inspiration we need, in the strength world!
Thank you Ashley! You're a hero
I think it is about time that blinders reach the Americas. So many people come to Spain and they are amazed at such a simple thing that helps so much.
Thank you Ashley!
Thank you Ashley!!!
Thank you Ashley for allowing Mitch to be the best Strongman he can be!
Mahalo, Ashley, there really is no I in team, you and Mitch make an exceptional team. The holistic benefits of sleep is incredible, mahalo nui loa Mitchell for sharing your knowledge🤙
Thank you Ashley for helping Mitchell achieve his objectives
Thank you Ashley for helping the big man!😊
Thank you very much Ashley 🙏 and enjoy the quality time with your Baby ☺️
Highly recommend all forms of content on sleep from Matthew Walker (Sleep Diplomat). Interestingly, he recommends against THC/CBD for optimizing sleep for various reasons even though people report shorter sleep onset time. Also, most research points to cold exposure being best done in the morning and heat exposure best before bed. A warm shower actually lowers core body temp, which is what you want before sleep.
Completely agree sleep is #1 and thank you Ashley!!!
Thank you Ashley for being a badass mom! Baby and Mitchell are super lucky to have you!
Thank you Ashley, thanks for the video Mitchell
Great video, Mitch. I agree sleep is #1 and thanks for making this sublime series! I found it really interesting you utilize THC, I also find it helps with sleep, recovery, and mindset. All the best!
Strong work Ashley
Love that you can take the joke of thumb thumb!
Thank you Ashley for being a great wife and mom for your family 😊
Thanks, Ashley! Mitchy couldn’t do it without you!
Great stuff! Thank you Ashley!
Thank you guys 🙏🏼
Thanks Ashley!
Thank you Ashley for being Mitchell's rock
Thank you Ashley for helping Mitchell be the Best
Awesome video, and thank you, Ashley 👍🏻😎
ASHLEY, THANK YOU!
Thanks Ashley you're the best
Thank you, Ashley!
Taping my mouth shut for sleep has improved my sleep a lot. Something I'd previously never thought about. Mark Bell was the one I learned that trick from.
Thanks Ashley ❤
As someone who suffers from Insomia, sleep is incredibly important. For the first 25 years of my life I was running on 3-5 hours of sleep a night. Couldn't function.
Medication helps me sleep solid 7-8 hours now and I can absolutely go hard at the gym and just enjoy life in general a lot more.
What meds mate? I've fixed the presleep component with melatonin, but I still have no continuity. This latest flare up I've been living on max 4hrs but more regularly 2, since October. It's now stopping me from driving several days a month.
@@daiprout323 I use a low dose of a medication called Seroquel / Quetiapine.
Its primary use is not for sleep but they are commonly used as a sleep aid.
What sleep medication are you on? I’ve been taking Dayvigo for a week. It helps a little but I expected more.
@@elduderino1329 Seroquel / Quatiapine. Its not actually a sleep aid but its very commonly used as one. Works really well for me.
Thanks Ashley!
Mitch, I found THC to initially help my sleep but long term use seemed to lead to limited dreaming for me. That started to bother me and when I take a break, the dreams that come back are wildly vivid.
Thank you Ashley 👍
Thank you Ashley.
Thankyou Ashley.....
I'm so glad I live in Canada
thank you Ashley for help Mitch be the best he can be.
if you look at most of what you said it explains why I sleep like the dead when i go camping in the mountains (the rockys in Alberta) cool, dark, a little natural back ground noise and fresh air
Thank you Ash ❤🎉
Thanks, Ashley!
CBD works wonders for my sleep (thc illegal in uk). We have our bedroom at 17c max.
Finally, huge thanks to Ashley for her tireless support of the Moose.
Thanks Ashley!!!
I'm 100% on sleep. I'll add that was the first indicator that I had a change in my overall health. When I routinely struggled to sleep through the night after a long history of sleeping well I went and got my bloodwork and identified that something had changed in my health. You can't get that initial indicator if you don't have good sleep to begin with.
Very interesting and would agree that sleep is super important. I started shift work in my mid thirties after never working nights before hand and it is pretty crazy the difference it makes. Im not an athletic competitor at all but do enjoy getting in the gym and lifting. It is pretty unreal the difference a lack of quality sleep can make.
I haven’t slept well for the last two years. I’m up 4 to 6 times a night helping my 2 son who is in a torso cast for scoliosis and helping with my new born. It’s rough as I own and run a couple of construction companies too. Been getting naps here and there and beeen eating much cleaner to try help my body. Looking into getting a a nanny to help. Body weight is down from 200 to 170, skin is gone to crap and the old injuries are nagging me everyday.
I had a 3 year stint of bad sleep before from two back to back concussions. Great episode, I hope to get back to sleep lol
Thank you Ashley 👏💪
Great video! Also getting some direct sunlight onto your skin and eyes for a while every morning is very important too as it helps regulate your day/night rhythms. And obviously the right mattress is a given, personally i need a firm surface to get the best nights sleep.
Something I would like to give as "warning" to some folks. I have not smoked dope since the 70s but back then I could not fall asleep at ALL if I was the least bit high. I knew several people like that including a truck driver who would occasionally take a hit to stay awake on long trips. Also I had heard lower temps than mentioned for optimal sleeping.. I keep mine at 65 F
Thank you Ashly!! Not for letting Michel sleep. For letting him to the you tub videos 😜
Thanks Ashley.
Thank you, Ashley! My wife has always said that there should be a club for wives of people whose spouse goes through medical residency because the spouse goes through it too, but differently. A high level pro athlete is probably at least similar. You are essential! I hope you get a reasonable level of sleep too!
I use THC to sleep only when I’m dealing with anxiety. It’s been super helpful for me. I get to sleep in only 5-10 minutes rather than the 45-60 on an anxious night
0:51 I switched all my supplements to perfect sports from learning about them from you defifnately not disappointed tastes amazing and killer supplements thank you for the discount
Thank you for mentioning Night Shift! My schedule of sleep is way different now and i forgot to adjust the timing of that like i had it before (pre-sleep by 2hrs)
Congrats on your Baby !
🎉
Blue light can be good from morning until just before sunset. It helps the clock stay centered on cycle. Early evening at home is effectively lit by low yield yellow orange and red lights placed on low tables or near the floor. It harmonizes with the sun going down, again keeping the clock in sync. It feels good, too.
I experimented with the room temperature for sleeping this past winter in Scotland. I had my room heater turned completely off and bedroom window opened slightly, every single day. I used a sleeping bag + summer/winter/both duvets depending on how cold the air temperature was that night. One night it got down to -5Celcius outside, still with heaters off and window open I slept like it was a dry run for death. The colder the room the better for me.
I was suffering with low testosterone (I'm 44). I started carnivore, took zinc supplements, got my sleep analyzed and got back into weight training. I found I had sleep apnea and was having waking episodes without realizing it which was causing me to have very little restful sleep. I got a CPAP and once I had diet, supplementation, training and sleep on point, my testosterone increased significantly. I also started supplementing with melatonin which has further increased the quality of my rest. I am on the higher range for testosterone now when previously I was recommended TRT.
Thanks to Ashley!
Thanks Ashley
Thought it would be number one! Still got a lot from the video though and entertaining as always :-)
thx, Ash!
I stopped sleeping under a quilt years ago. I now use blankets, so much easier to regulate heat.
This was super interesting
ty Ashley 🙏
Worth noting that even without the blue light phones still produce light and thus work against the dark room requirement. It has been years since i took cognitive psych and i dont remember the exact cerebral mechanisms but i remember any light from any source triggers the brain to assume it is daytime and forcibly adjusts your brain chemistry in a way that encourages wakefulness. And phones are doubly bad for sleep because in addition to generating light simply by being on they're also stimulating your brain through whatever you're actually doing with the phone.
Thank you Ashley for being the worlds strongest Mum