Why sleep is sexy

So in this live session, I'm just going to be rattling on about sleep and telling you all the importance of sleep because I don't think it's stressed enough. Definitely not in the health and wellness community when everybody is pulsing about living your best life, what to do. Yeah, it's really, really important, sleep, and we need to talk about it more. So you can hear me more. All right. So yeah. Why is sleep so important? Sleep is so important for a million different reasons. But I'm just going to focus on really the importance of a healthy lifestyle, healthy living. That's what you hear all over social media platforms. Why do we need sleep? So there's three pillars to a healthy lifestyle, which is exercise, diet and sleep. For me, that's sleep is the most important for me. Obviously, I think that. But today in this live, I'm just going to explain why sleep is so important. And the analogy that I'm going to start off with is imagine you have a house party and you invite everybody around. Everybody's having a good time. You have pizza, you have drinks. And the morning after you wake up, there's just a mess everywhere. You imagine the floors littered with pizza boxes, cans of whatever. And now you're going to have another party the next day. Imagine if you didn't clean up that party. Do you think it would be good? Do you think everybody would have a good time? Definitely not. You need the cleanest to come in. You need to clean the floor. You need to wash the dishes. You need to get your trash bags and clean up so everybody can have a good time at this party. Stick with us. The analogy is the same for sleep. If you do not go to sleep, your brain can't clean up the trash. So the next day you can't function properly. So that's what I'm going to talk about a little bit more. The reasons why we can't function the next day in with regards to having lack of sleep is related to the hormones. It's related to your cardiovascular system. It's related to your nervous system. And I think a lot of people think that sleep is just you close your eyes and you just like out and there's nothing happening. Well, in fact, your brain is very, very active when you're asleep. So I'm going to mention sleep cycles just so you can. So we have four stages of sleep. You have non REM sleep and then you have REM sleep. I'm not going to go into those too much detail because it tends to be boring. I've spoke with people before about why sleep is so important and I've listened to a lot of podcasts and everybody will go into really detail about the different stages of sleep. Now, for me, the stages of sleep, they're not really that important. They're all important together, but you don't really need to know the different stages of sleep unless you're a nerd like me and you want to know to get to know the importance of sleep. I think it's just, you know, listening and reiterating why it's so important, not so much as knowing the stages of sleep. So but I will just go over them just for your interest. So we have stage one. That's your non REM sleep. And then stage two, also non REM. And then stage three. That's your slow wave Delta sleep. And then you have stage four, which is your REM sleep. So REM stands for rapid eye movement. And if you've ever watched a baby asleep, they will be lying and you'll see the eyes moving underneath the eyelids. That's when we're in the rapid eye movement. That's where that term comes from. And then you have your Delta sleep. That's your deep sleep. You'll hear you might hear those terms use slow wave sleep, Delta sleep. It just means deep sleep. So four stages, one, two and three. Four is your REM sleep. And then one, two and three. It's just different stages. And all of those stages are really important when you're thinking about sleep. So I've heard a lot of people talk about, I only focus on the deep sleep. I only focus on the REM sleep. And I was listening to a Joe Rogan podcast where he talks about a lot people who smoke dope and they will say, yeah, I just want to, I just smoke it. And then I just like get into the deep sleep. That's what I like to do. You can't do that. You need all of your sleep. You can't just get straight into your deep sleep. It doesn't work like that. It would be great, but unfortunately it doesn't work like that. So yeah, four stages of sleep, all of them interlinked together. So I want to have a look and see if we have any questions in here, which we don't at the minute. And by the way, this is my first live session alone. So please show your support and let me know how I'm doing. If I'm rattling on rattling on too much. But I've got some notes to keep me aligned with what I want to talk about. Um, so a question that I hear quite a lot, can you oversleep? Well, the answer is really, really easy. No, you can't oversleep. Your body needs your sleep. So if you've been lacking, your body will try and catch up. But I hear a lot of, I hear this, the biggest argument that I hear is I don't need sleep. I don't need, I don't need eight hours sleep. I don't need seven hours sleep. You absolutely do. And I would challenge anybody to please come on here and try and tell me that you don't function, that you can function on less than seven hours sleep. Um, because you can't, there's no way around it. You need your sleep. That's the be all and end all of the argument, really. Um, lots of people will say, yeah, but I function pretty well on five hours, but chronically over time, you will definitely feel the long-term, um, side effects of lack of sleep. Um, let's have a look. I did have a message there and it disappeared. Ah, let's see. Uh, hi Paul. Hi Sarah. Can you tell the difference between tiredness and fatigue? Um, hmm. Tiredness and fatigue. I would say in terms, yeah, you can. If you, um, fatigue for me is when I'm feeling just, my body is, needs more rest. So you can definitely get over your fatigue more. Um, you know, if you've been, um, overworking at the gym, um, especially, uh, stressful will make you feel more fatigued. Um, so yeah, for me, fatigue is when I just need to just sit down and relax, not necessarily sleep more. It's just let your body relax, feed yourself some good food, give yourself some water. But the tiredness is when you'll really feel it in your brain, like that fogginess, you know, when you, um, for me, the best way to remember that fogginess is after a night shift. Um, you're going to sleep, but it's not really the good sleep that you need. And you wake up and you still just have that fogginess. So that is how I would define between, um, the tiredness and the fatigue. Hope that makes sense. Thank you, my darling husband, just chiming in there. Um, yeah. So the reason why I call this, um, make sleep sexy is, um, I was on a podcast recently with Paul Mott and he was asking what it is that I like to focus on, um, for my YouTube. And I said, sleep, he says, yeah, it's boring though, isn't it? I said, yeah, actually it is boring, but it's so important. So if I try and coin the term sleep and sex, sleep is sexy, then hopefully, um, you know, sexy stuff sells. So hopefully more people will pay attention to it and give it that attention that it needs. Um, so in terms of that, why is sleep sexy? Well, sleep is one of the major reasons to sleep is, um, first of all, if you're a man and you're watching this, your, um, testosterone levels dramatically decrease if you get less than six hours sleep a night. So for all of those, um, Tate lovers that like to comment in the videos where I, um, you know, slam Tate a little bit, you know, working so much, you need to, you need to get on the hustle, get on the grind. Um, you have to, you know, don't sleep, sleep when you're dead for all of those people who love Andrew Tate, please, please, please follow him. Great. If that he helps you in your lifestyle, but also don't, don't skip on your sleep. Your sleep, lack of sleep dramatically decreases your testosterone and testosterone is linked to sex drive. So great. If you want to go ahead and lose your sleep, but you're not going to be very good in the bedroom. I'll tell you that now. Um, let me see. Somebody just mentioned the question. Um, uh, how does blue light affect sleep? So blue light, um, blue light, think about caveman days. We've go to sleep lights go out. That's it. Now we have Netflix. We'll have iPhones. We have a computer screens. Everybody's in bed on their phone late at night. Every electrical device emits a blue light. And this blue light scientists found decreases your body's natural production of melatonin. So melatonin, it's something that your body releases to help you sleep. Um, so if you have a blue light in your eye, it's stopping the production of melatonin. Melatonin helps you fall asleep. It doesn't keep you asleep. It just makes you sleepy and helps you fall asleep. So if we're on our phones, we're on our laptops, constantly have this blue light in our eyes, that's going to stop that natural production. You'll still make it obviously, but it's going to stop that natural production of melatonin and it's just not good for you. So, um, going back to that question, how does blue light affect sleep? It affects it dramatically. It stops your body making melatonin. Melatonin is what helps you fall asleep. And next question is, hello, madam. I'm not sure if this would be in exactly for your field of work, but do you have any advice for anger management control? And how do you think, oh, it keeps disappearing. And how do you think, how do you think these random dose of stress causes this? So, um, that's a really good question in terms of anger management. So great fact, when you have less sleep, your body's response to stress is heightened. So, you know, when you say, oh, they got out of bed, they got out of bed from the wrong side this morning. It's actually true because if you have less sleep, your body's response to stress is very heightened. You become more snappy. You can't handle stress as much because you, your body is running on empty. Um, I think that's a simpler way to describe it. Your body's running on empty. You haven't have that had, you haven't had that restorative sleep, which makes you able to handle stress more. And you're on that fight or flight mode. You, your body's just not able to handle those stress hormones as much. Um, so hope that answers that question. Um, random dose of stress causes this effect of physical state. Um, yeah, it does. If you constantly, if you constantly, um, in a state of, um, stress all the time, think of, you know, that it's not good for the body. You're just constantly dealing with that, um, adrenaline dealing with that, those stress hormones, and you're not able to properly, um, handle those. It's kind of, um, yeah, it's kind of, I would relate that to somebody who, um, suffers from PTSD. So your body, your brain, although you're not, um, actually dealing with that stress all of the time, your brain still remembers that. So you're still in that, um, that high stress mode with those, um, toxic stress chemicals and that your body's not able, not able to, um, process and function. Um, so how do you fall asleep faster? So one tip that, um, I regularly like to do, um, if you're struggling to fall asleep. So first of all, good sleep starts with a good routine from the minute that you get up. Um, one of the, one of the things that will help you fall asleep is by having a consistent routine. So no matter what time you go to bed, you need to get up at the same time and keep that routine going, which seems really hard, especially when it comes to the weekend and you want to lie in, but you need to keep that routine going because it keeps your hormones regulated, regulated. Um, it keeps your circadian rhythm regulated. Um, yeah. So waking up at the same time sounds silly, but it will help you go to sleep faster when you get into that good routine. Another thing that will help you fall asleep faster is when you think of sleep, sleep's related, sleep is intricately related to every single part of our body. So when you're lying there and you feel yourself getting more and more stressed because you can't fall asleep, if you think, okay, I know that sleep is linked to all of my body. So what helps me calm down? Taking a deep breath is really, really underrated, but deep breathing is linked, linked to your nervous system. Um, it's linked to a lot of other things, but in terms of sleep, it's linked to your parasympathetic nervous system. So if you take a deep breath and then relax, it's going to stimulate this nervous system, your parasympathetic nervous system, and it helps you fall asleep. And it takes you from that stress. I can't fall asleep. I can't fall asleep. Stress level, activating a different type of nervous system to activating your parasympathetic nervous system. And this helps you relax. It helps take you from that fight or flight mode, and it helps you calm down. And it's really, really simple, but very, very effective. And scientists and researchers have proved this again and again, and again, taking a deep breath and stimulating that parasympathetic nervous system and calming everything down. Do it a few times, see if it helps. If it doesn't, I recommend getting up, doing a task that is, you know, boring. Um, maybe reading a book. Um, but definitely don't go on your phone. Definitely don't turn the light on. Just imagine, you know, you need to keep everything calm. Um, you know, but don't lie awake stressing over you can't go to sleep. That's the worst, especially when you know you have to be up for work. Don't do that. Get up, do something boring. I don't know, go and read a book, go and tidy up, but calm yourself down and try that deep breathing exercise. And it works for me every single time. Anything to stop dream sleep. Um, so there's no such thing as your dream sleep is, um, you can't, you can't really stop dream sleep. So I'm not sure about that question. Um, yeah, if you can expand on that question, that'll be great. But as I was saying before, all parts of your sleep are really important. There's no biohacking to stop, to have yourself, to get yourself more deep sleep, to get yourself more REM sleep. It's all important. You need all of your sleep. Um, another thing that, um, I think maybe not many people know, but the first half of your sleep is just as important as the last half of your sleep. And the first half of your sleep, I think a lot, well, I know a lot of people miss out on me personally. I know when we miss out on this is by getting addicted and watching series on Netflix, which is so good, but you need that first half of your sleep. So typically, um, a regular human, human being suck circadian rhythm. Um, 11, many people's rhythms are different, but a typical person would should go, should be going to bed 10 30, 11 o'clock, um, waking up seven o'clock, um, six 37. It's like seven and a half, eight hours sleep that gives you a body, your brain enough time to go through that sleep cycles, 90 minutes each time. And you do those cycles about four or five times. So that works out roughly seven and a half, seven and a half, eight hours of sleep. Now, the first half of your sleep is so important related to, uh, growth hormone. Um, let me see great channel. I don't want to miss these chats. I really appreciate the questions. Um, Oh yeah. Going back to Sean Davies and been having vivid dreams on the daily lately. That's interesting. Uh, when you're having really vivid dreams, um, it could be a sign that you're not actually getting the deep restorative sleep that you need. I have read studies that people who partake in, um, THC when they stop and they, you know, get the sleep, their bodies, their body is, um, their body is needing that deep restorative sleep that they actually fall deeper and they have more vivid dreams, um, that way. So yeah, but it's, you know, vivid dreams and nothing to worry about. You still, if you still feel restored and okay after your sleep, then, you know, then that's okay. Um, great channel, Sarah, unfortunately I, um, sorry, I can't keep these chats on great channel. I'm dependent on sleeping pills to sleep, but I'm working on it. You always have great tips on your channel. So keep up the great work. I really appreciate that. Um, I know it's, it's really sad. I see a lot of people who are dependent on sleeping pills and unfortunately they really, really are prescribed a lot more than they should be. And also melatonin, I have a, um, yeah, melatonin is, um, something that I see a lot being abused and it's really sad because it shouldn't be. Um, so yeah, that's great that you're trying to get off your sleeping pills. Um, yeah, I'm always here if you need to chat, if you need more help. Yeah, I really appreciate you reaching out with the support. Thank you. Um, would you recommend alcohol to fall asleep? No, I would not alcohol actually, um, inhibits your sleep. So alcohol, it makes you feel drowsy. You feel great, but really what it does is interferes with your sleep in such a negative way that I would abstain from alcohol. Um, before you go to sleep, I do still drink, but I prefer to drink now in the afternoons if I'm going to have, um, a few cocktails because I know the effect that it has on my sleep. So, um, alcohol actually raises your heart rate. So if you've ever had drinks before then you wake up. Um, I use a sleep tracker, um, and I can see when I look back how badly sleep affects me if I've drank it, if I've drank alcohol just before sleep. So it raises your heart rate, your body and your liver are working hard to metabolize that alcohol to get it out of your system because it's a toxin, right? It's a poison. So your body's working overtime when really we should be letting it focus in on our sleep. Um, so yeah, it raises your heart rate and it's causing your body to work all the time and it's not good. And your brain and your body should be working to get rid of those toxins that you build up during the day. That's why we need to sleep. Um, instead it's working to get rid of that toxic alcohol. Um, same with a heavy meal, um, heavy meal and bad processed foods. You shouldn't be eating those before you go to bed because your body is working now to get rid of those toxins rather than, um, helping to get you have a good sleep. Uh, thank you for the insight due to the vividness of the dream. I find myself waking up sweaty. Thank you for the help. Yeah. If this is, if your vividness of your dream is actually making you wake up sweaty, um, something so dreams, uh, need a lot more researchers. Scientists don't actually know the reason why we dream, but they think it's linked to your subconscious. So maybe you have some unresolved issues, um, that you're not dealing with. Uh, maybe try writing down your worries. It's called a brain dump. So if you're somebody who lies awake at night worrying about your worries, try writing, keep a journal, maybe, um, find out if, you know, something stressful happened that day. That's making you have that vivid dream. Um, cause they think dreams are all related to your consciousness and something's going on in the back that you, in the back of your mind that you haven't, so to speak, that you haven't resolved yet. So it's going to come out, um, in your dream, in your subconscious. Um, yeah, you shouldn't eat meat after six. Yeah, great. It's, it's a lot of, um, it's a, it's debatable. Um, I don't see anything wrong with eating, um, clean protein, um, as your last meal. Um, but eating it too late at night yet to, it's just, it's the heaviness of the meal. It's, you know, if you're going to have a steak right before bed with a glass of wine, it's not good. Your body's going to be working really hard to process that process, that may process that wine. Um, but you know, but a little bit of it with some vegetables, I think is absolutely fine. And I think it's important like not to get too, not to get too caught up in the do's and the don'ts and I need to do this. I need to do that. You know, it's just, it's just supposed to be easy and basic living that is going to help you to feel better. Um, you know, by, it's just supposed to be easy, you know, go to bed when you're supposed to go to bed. Um, don't eat bad foods. Don't, um, don't over, don't overindulge on the Netflix, you know, and, and slowly keeping in that routine is just going to take your life from here and, you know, bring you up here. Um, and a lot of us are just neglecting our sleep so much. And if you start to concentrate on just that one little thing, then everything else should fall into place and make you feel better and make you live better. You know, how to sleep good when Oh, that's a tricky one. Um, it's really hard for me. The thing that helped me survive getting through sleepless nights with kids is just to, especially when the newborn babies, if there's, if there's any moms who are going to be watching this on you dads, um, when you have a newborn baby, just sleep on their sleep, try and get your sleep. Don't worry about napping through the day because your baby is going to be waking up during the night for a night feeding. Um, yeah. So For me, I love a good nap, but if I take it too far, then I feel groggy and it interferes with my sleep during the night, but a quick little cat nap, 10, 15 minutes, I think is absolutely fine. Just don't keep it too long. But again, everybody's different. Everybody's circadian rhythm is different. My husband, Tony, he can't nap. If he naps, I can't wake him up and then he interferes with his sleep. So he can't do that. But for me, um, I think it's from doing shift work, um, I'm programmed, I can sleep standing up for five minutes and that just, you know, it's great. If I need that. Um, there's also things that are called, um, meditative naps. So it's just actually lying down. If you're feeling really tired, just lying down or sit, or even, you know, sitting at your desk and just rest in your eyes for a minute, couple of minutes. And just like that micro nap can really be beneficial and just help you stay fresh for the afternoon. Um, yeah. Or if, or if that doesn't work for you, you can't do that. And your work environment is not suitable for that. Um, I would suggest going outside and getting some fresh air. If you can't nap, if you feeling like you're in the afternoon, you're feeling all groggy, um, either shut your eyes, have a quick little micro nap, or get yourself outside, get some sunlight and some fresh air in your face and get your heart rate up a little bit. Okay. I think that's all the questions on the live chat. We're coming up to 30 minutes. Um, let me just check my notes, make sure I didn't miss something. Um, if you do, yeah, I just really, really want to keep getting the message out there. That sleep is so important. Please, please, please pay attention to your sleep and give it a little bit more love. It will improve every single aspect of your life. And I can't reiterate that enough. Every single aspect, there's not a single thing that sleep does not impact in your life. So if you're struggling in any aspect of your life, one of the first things you can do is concentrate on getting a good night's sleep and I'll leave it at that. And hopefully I'll be doing another live soon. If you appreciate that. Uh, thank you so much. Bye.