1. wake up every day, including weekends, the same time 2. no caffeine after 2pm 3. no more than 2 drinks before beds ( for each drink add a glass of water ) 4. workout and/or cardio < 4h before sleep 5. 15 deep breaths at wakeup / 15oz of water / 15sec of sunlight
Great information! I've got the wake up time nailed. I also 99% of the time go to bed the same time every night. Even on weekends. I live a pretty boring life, lol.
Consistency isn't boring. It's what yields results in investing, in health, and in relationships. Keep it up! Most people (myself included) would do well to be more consistent.
These are great tips for those that actually work roughly the same hours everyday. Number 1 is already impossible with shift work. When your work shifts from 7-15,13-21,21-07 that literally changes everyday it's just not possible to wake up at the same time. I would really like if sometimes people would take shift workers into account with these tips. Wheters it's sleep or food.
@@n1t21r3 Yeah it is. I actually prefer to do just nights or 2 to 3 long shifts(8-20) since then it's possible to rest. And it actually leaves time for living instead of just work.
Thanks, Magnus, for this video. And thanks to de Doctor. This is the main problem I’m facing after I started working out at home. I didn’t have insomnia since my teenage years… and now I have been sleeping at 6 AM in the middle of the week because I just CAN’T sleep! Will apply these tips NOW!
This is awesome. Your content is really helpful (i started with your tomb raider vids). Just started my journey again after it got screwed up because of the pandemic 🙃
These are great tips and I definitely going to incorporate them to my daily routine. Can you expand a little more about excersising first thing in the morning, waking up very early, having coffee at 5 am and things like that? It will be very helpful. 🙏🏻
Very good video. But something that I would add is not to use the cell phone 1 hour before going to sleep, since the rays emitted by the screen prevent the conciliation of sleep and it can last up to 1 hour in our nervous system. The ideal is always leave the cell phone away from the bed when we go to sleep.
i had imsonia for years but now its gone. good tips especially wake up at the same time! it does worked for me but you need to have some purposes why to wake up early😀 especially for student with flexcible class schedule. Take bath right after wake up make me feel so awake than before
You can't do much :( It's been proved these kind of night shifts (alternating day shifts and night shifts, not being always on night shifts, which is fine) are terrible for the body :(
what helped me is never having caffeine first thing and on an empty stomach, having coffee always after a meal and having it with a fat (cream) and protein (raw milk and collagen).
The one which is gold spoon tip….is workout….u heard me right….workout or do something hard at evening…..automatically u will sleep at night!! I’ve been doing this….daily and it works….for me….
it is a kind request - can he help in the units of the sleep every hour our bodies release? I heard somewhere but i didnt found anything on internet but he must be knowing . I heard our body release sleep in units , so between 9pm-12pm body releases 2 units of sleep, between 12-3am body releases 1 unit of sleep and from there body relesases 1/2 unit of sleep. In genral our body needs 6-7 units of sleep. Can you please verify with him this fact, please its is kind request.
Best sleeping advise i ever heard. Checklist: 1. Same wake up time (need training) 2. No alcohol drinking at all so thats good 3. No coffee after 2pm (new habbit) 4. Go outside into the rain and cold?! No hard pass
Agree. But please, PLEASE address sleep apnea as well. I’ve been a sleep technologist for over 16 years. Sure, do what you can control: your environment. Yet at the same time remind the audience that our physiology can affect are airway, causing one to not have quality sleep.
1. wake up every day, including weekends, the same time
2. no caffeine after 2pm
3. no more than 2 drinks before beds ( for each drink add a glass of water )
4. workout and/or cardio < 4h before sleep
5. 15 deep breaths at wakeup / 15oz of water / 15sec of sunlight
15 minutes of sunlight
Obrigado 👍🇵🇹🇵🇹🇵🇹
Thank you 😊
Dr. Breus knows his stuff. Cool that you're inviting other good people to talk about important health matters!
Great information! I've got the wake up time nailed. I also 99% of the time go to bed the same time every night. Even on weekends. I live a pretty boring life, lol.
It’s not boring, it’s the right path to live a longer life 😂
Consistency isn't boring. It's what yields results in investing, in health, and in relationships. Keep it up! Most people (myself included) would do well to be more consistent.
These are great tips for those that actually work roughly the same hours everyday. Number 1 is already impossible with shift work. When your work shifts from 7-15,13-21,21-07 that literally changes everyday it's just not possible to wake up at the same time. I would really like if sometimes people would take shift workers into account with these tips. Wheters it's sleep or food.
@@n1t21r3 Yeah it is. I actually prefer to do just nights or 2 to 3 long shifts(8-20) since then it's possible to rest. And it actually leaves time for living instead of just work.
Another great and informative video. Thank you, Magnus!
I love how passionate people sound when they do these podcasts
such a helpful video, many thanks for that, 50% of my daily night routines were right :D
great video thanks guys!
Was just thinking about when you were gonna post (:! Thanks for the good advice
Hey, this is a very nice topic. Awesome video, thanks
Thanks, Magnus, for this video. And thanks to de Doctor. This is the main problem I’m facing after I started working out at home. I didn’t have insomnia since my teenage years… and now I have been sleeping at 6 AM in the middle of the week because I just CAN’T sleep! Will apply these tips NOW!
This was a great video!
Thank you 😊
This is awesome. Your content is really helpful (i started with your tomb raider vids). Just started my journey again after it got screwed up because of the pandemic 🙃
Good info, again!
Great video, I struggle with my sleep, those are great advices :)
You have a good method brother
Thank you Magnus!! Love your videos
needed this😹🙏🏼
These are great tips and I definitely going to incorporate them to my daily routine. Can you expand a little more about excersising first thing in the morning, waking up very early, having coffee at 5 am and things like that? It will be very helpful. 🙏🏻
Very good video. But something that I would add is not to use the cell phone 1 hour before going to sleep, since the rays emitted by the screen prevent the conciliation of sleep and it can last up to 1 hour in our nervous system. The ideal is always leave the cell phone away from the bed when we go to sleep.
Thanks
So useful!! Thank you so much ❤️
i had imsonia for years but now its gone.
good tips especially wake up at the same time! it does worked for me but you need to have some purposes why to wake up early😀 especially for student with flexcible class schedule.
Take bath right after wake up make me feel so awake than before
could u do a video on calorie deficit
Appreciate the sleeping tips (;
I love this content " thank you so much ,,
Love this videoooo
I sleep better after an evening gym session especially if I do cardio. I sleep heavy & wake refreshed every single time 💪🏻
what to do when you work at night some shifts?
You can't do much :( It's been proved these kind of night shifts (alternating day shifts and night shifts, not being always on night shifts, which is fine) are terrible for the body :(
Can you do a vegan full day of eating? Please.
Are you wearing a Omega watch?
Second comity how would you recommend becoming a personal trainer
Taking a level 2 and level 3 PT course
First comment ❤️
what helped me is never having caffeine first thing and on an empty stomach, having coffee always after a meal and having it with a fat (cream) and protein (raw milk and collagen).
The one which is gold spoon tip….is workout….u heard me right….workout or do something hard at evening…..automatically u will sleep at night!! I’ve been doing this….daily and it works….for me….
walking also really make my body tired plus workout in the morning
No estoy compitiendo pero estoy tratando de llevar mis macros según la formula evitando la grasa
it is a kind request - can he help in the units of the sleep every hour our bodies release? I heard somewhere but i didnt found anything on internet but he must be knowing . I heard our body release sleep in units , so between 9pm-12pm body releases 2 units of sleep, between 12-3am body releases 1 unit of sleep and from there body relesases 1/2 unit of sleep. In genral our body needs 6-7 units of sleep. Can you please verify with him this fact, please its is kind request.
Best sleeping advise i ever heard.
Checklist:
1. Same wake up time (need training)
2. No alcohol drinking at all so thats good
3. No coffee after 2pm (new habbit)
4. Go outside into the rain and cold?! No hard pass
In britain we dont have sunlight
It’s dark
Out when a lot of us wake up for work still
for more than 20 years
I missed one of the most important ones: "NO SCREEN TIME AT NIGHT!!!!" it blocks the prodution of melatonine
What is he talking about. How can I control what time I will wake up? Sometimes time I wake up at 4 sometimes at 5 other times at 6 .
Surprised he didn’t mention how long you should eat last meal and turning off Electronic stimulation.
lol i would need to wait for like 2 nights if i go out to drink.
My fave is the rule of 15s
Get sunlight… I live in Germany
😁 and I'm in Finland, so I hope shoveling snow on a dark winter morning can work as well 😎🤷🏼♀️
Blue light devices are pretty good substitutes - Philips makes some (I live in Belgium)
Anybody else working in 3 shifts system? By Tip 1 : fail :/
Nothing like a hards day work for a good night sleep 😴
First tip: don't have children.
Very general, basic, cliche info on sleep
Agree. But please, PLEASE address sleep apnea as well. I’ve been a sleep technologist for over 16 years. Sure, do what you can control: your environment. Yet at the same time remind the audience that our physiology can affect are airway, causing one to not have quality sleep.
Thanks