All right, all right. So today we are going to talk about sleep, but I think most people know most of the tips about sleep. So we're gonna try to go to the next step. um We have talked about sleep before. We've talked about our PM routines, how we wind down. We've talked about how to... the very basics, kind of adulting 102 level stuff about how to make sure that you get good sleep and why it's important and everything. Yeah, I think what we're going to do though, so we pulled 119 members of the coaching community and a third of them are having trouble with their sleep. And what was really interesting in the comments is we found that it's not because of a lack of knowledge. There's no knowledge gap here. Everyone has heard of magnesium supplements. Everyone has heard of like uh, cherry juice. Everyone has heard of keeping their room cool and keeping this little light in there as possible. And you know, all of this stuff, like everyone is aware that meditation exists. So none of these things are going to really be a difference. The problem is that people have toddlers. People are going through menopause. People have anxiety because of their work and the fact that we're in the middle of like nine wars in the world right now, you know, People have uh spouses that are doing shift work. So, these are the things that are not going to be solved by taking another supplement. yeah, um that's really what we're gonna talk about is what happens when the sleep advice fails. Absolutely. So basically we're going to just hack sleep today is what no, I'm just kidding. Of course, we're not going to hack sleep. But yeah, it's all about coming down to life. The first thing is go ahead and get into it and talk about surfing the constraints. Yeah. So. Well, the main thing is that, you know, life is unfair. You know, we all know this. So what the hell are you going to do about it is the problem. Because like, what are you just going to you're going to give up? That's great. quit. I'm going to quit, man. Nah, come on now. Yeah. But yeah, like you said, that's what it is. And, you know, you already mentioned this. We know what we need to do for sleep. But the problem is, is that life is not going to cooperate and, you know, do what we want it to do. And that's what we're going to talk about today is basically what can we do and what can we focus on in order to focus on the sleep. And so. just waiting for life to get simpler is really, it's not gonna happen. It's going to be difficult, things are gonna come up and you just need to really learn about what you need to do in order to make sure that you can handle that. so, uh give a couple examples to start off if that's cool. So Andy, if you wanna go ahead and start off, talk about your late nights, your training and things over the years, especially living in Japan and I know this is. the world but especially in Japan some pretty late nights throughout the years. So basically what it comes down to is that, you know, one of the really big things for uh sleep is, you know, consistent timing. If you can wake up at the same time every day, if you can try to go to sleep at the same time every day, it's much easier for your body to get into a rhythm. You learn, this is the time your circadian rhythms get sort of set. Your body starts preparing itself. It's easier to wind down. You know, I wear a whoop band have for like four years now and it's really interesting I've been tracking my sleep for even years before that with other devices and Basically every week I get a report that's saying you should just fix your sleep consistency. Yeah, no shit So um, but the thing is is I have done this martial art called Taito for 40, 42 years now. And so it's a bit of an understatement to say it's a big part of my life. I'm not going to quit. I go to the dojo two or three nights a week. And like you mentioned, being in Japan, because of the way things work here, people, most of our members work until six, seven PM sometimes, right? So our practices start pretty late, seven, seven thirty eight. We're training to nine thirty or ten sometimes. um So after training, your nervous system is really jacked up. You're not going to be able to go to sleep immediately after that. Also, I don't train well when I've eaten beforehand. So I like to be on an empty stomach. So that means after I train, I need to eat something. And again, eating close to bedtime is not really good for sleep because your digestive system is taking energy, which prevents you from being able to get really into deep sleep. So basically I have this thing that is built into my life that means the earliest I'm really going to get to sleep and be rested is midnight or even later. So what do I do? This is the thing, I'm not quitting this thing. I'm in the name of sleep consistency. And I don't get to just sleep later because my daughter wakes up and goes to school at a set time every morning and I want to be awake for that. So I have to have these different times. And the thing is, I just build it into my life. I deal with it. I know that those dojo nights are going to be later. And so I try to sleep a little earlier on the other nights. And when I am on the weekends and don't have to get up in the morning, I sleep a little later. And all the sleep experts are, you know, have their pitchforks out like, oh, you need to get up at the same time. I can't, dude. Not gonna happen. This is the thing. You have to deal with the constraints in your life and you have to adjust for them elsewhere. So I'm not saying that this is perfect, but you know, I have two to three nights a week that I know are gonna be crap. And so I have to do my best to get at least three of the other nights, you know, as good sleep as I can. And so I prioritize it on those times. No, and that's really good. It's and who knows? It might not be this way forever. I mean, this is this is how it has been for you for a long time. But I'm sure there are people out there that have similar things going on like that. And you just do what you can when that happens. The the. Things are different for me. I'm talking about myself right now. Things are very different for me now because I'm on a pretty regulated sleep schedule because I can be. know, living in United States right now, my kids are older. um I go to bed pretty early for some people. I'm in bed by nine thirty and you know, up at the same time pretty much every morning. But it used to not be that way. You know, when we first started out, G &B, boy, I tell you what, um at that time, my kids were still very young. In fact, like very young, Shion had just been born actually. so, you know, newborn, we were cranking out videos like crazy. And during that time, I remember we were on that three month cycle, right? So we would pretty much put out a new program like every three months about, you know, where it was, it was Rings 1P1, Floor 1, and then continuing with that. And I remember during that time, it's like, I wasn't getting great sleep at all. And yeah, it affected my training. But the thing of it was, is I just made adjustments because I just had to keep working through it. And my sleep took a hit, but it worked out, you know? And similar to what you're saying is you work through it. And those are some times where you just have to do that. And it worked out, I guess. I mean, my wrinkles, you know, my face is slacking, but other than that, you know, whatever. But moving on here, though, there are people in our community, for example, one lady waking up at five to train because she can't do it in the evenings. so, you you do sometimes what you need to do in order to get those things in, is what I'm trying to say. And. so the thing is, is that that is, you know, it doesn't mean that it has to be every day. ah Maybe, maybe if you're not able to train in the evenings and if you're not able to sleep early because of family situations or whatever, maybe there are a couple nights that you can, maybe there are times that you might sleep a little later. If it's hard for you to get to sleep in the evenings, maybe you can set aside a few minutes and practice slow. deep breathing and just relax for five minutes. This is not gonna replace sleep, but it is going to work wonders for bringing your nervous system down, being calmer, relaxing some of that tension so that you can get into deeper sleep sooner. you know, it's not even so much about just sucking it up. It's okay. Let's say you only have five hours, six hours, maybe even less, that you can absolutely be asleep on a regular schedule, right? Well, you we're going to talk a little bit more about specific strategies, but the thing is, okay, what do you do? You don't you can't give up. You have to be looking for where that can come out of somewhere else. Right. um So these constraints are there and you just have to deal with them. like other people mentioned, you know, medical things like uh sleep apnea. You know, if you've been told by a doctor you need to wear a CPAP, you should do it. You know, like don't listen to someone on a podcast. Actually, just duct tape your mouth and everything works out. Like maybe don't, maybe just don't, maybe listen to your doctor instead of some random dude on a podcast. um Maybe. Now I agree. I understand the medical industry, especially in the U.S. has some massive problems. um I'm not saying every doctor knows everything about everything, but If you've been told that you have a medical reason why you need to be doing this and sleep apnea, okay, literally not getting oxygen to your brain for minutes at a time while you're asleep, slightly dangerous. So maybe pay attention to that. um But you people with like heart problems, menopause, ah prostate issues, things like that. If you have an issue that's making you wake up like every hour and 20 minutes so you can pee, It's going to be hard to sleep. So what can you do? Not pee. Just hold it and think you can go back. Like that's not going to work. What do you have to do is you have to try to find a way to get better at getting back to sleep after that. Right. And that's not easy, but a lot of it is sort of mental training. A lot of it is maybe learn some breathing exercises that help you calm back down, maybe keep Make sure you keep your rooms dark so that your eyes aren't adjusting to light and stuff like that. Find ways that you can try to get back to sleep quicker after that because you will be getting up. You have a medical situation that will wake you. There's nothing you can do about that, but you can try to get back to sleep faster and to get into deeper sleep faster. There's a lot of things here, but... What I'm trying to get at and what we're trying to say is that these constraints are real and you can't pretend they don't exist and you can't wait for them to go away because that's not how life works. One constraint maybe eases up and another one comes in its place. Everyone has told themselves at some point, I will get in shape again when work isn't quite as crazy or I'll get back to playing music when my kids are a little bigger. Or, you know, I really want to spend more time reading, but it's just like right now I just don't really have the time for it. Any number of things. And so your kids get a little bit bigger, but then your career takes off. Or work isn't crazy anymore, but what does that mean? It means you're about to get laid off. So these constraints usually get replaced, so we have to manage them. and we have to find ways to deal with them. You can't just wait for these things to go away. um The other thing is just that if something that's temporary knocks you off of your routine, learning how to restart. And we talk about this with training all the time. People are like, I got hurt and it just, it just messed me up. And like, I, then I, it was like 14 years and I didn't train. Well, you know, I get it, it's hard. It's really sometimes demoralizing to be on a streak doing well, you get injured or you get busy or uh your parents get sick or something and you don't have time to train and you're like, man, I'm losing everything and you start trying to get back to it and you're not at the level you used to be and it's hard but you have to get better at restarting. Restarting is also a skill. So these are things you can practice. So speaking of skills that you can practice, let's talk about it. I sort of hinted at this, but relaxation. People very commonly tell us, I would love to be able to sleep better, but I just can't relax. I just can't, I can't relax. can't. Listen, can you not tell that I can't relax? sure, yeah. But relaxation, like many other things, is a skill. that you, yes you, can develop. So how can one go about learning and practicing the skill of relaxation, No, this always cracks me up because it reminds me of like when I asked my daughter just, relax. Yeah, that's actually not something to tell your daughter when she's kind of freaking out. But the thing is, is like we need to know how to relax. And the only way we can do that is to figure out one, some options and two, are those options going to work for us? And the way to make them work is obviously to practice them at first. And so I'm going to throw out a few things here. One thing that I do and I still do this, it's To this day, I have a little evening routine and no, it's not 30 minutes. No, it's like maybe five minutes at the most, usually just about two minutes. And I just do it every single night. The thing about this is it's not a matter of necessarily what you do. It's the fact that you do it consistently and your body then realizes, okay, we're getting ready to go to bed. In my case, I sit in a straddle and I don't even call it stretch. I just move around a little bit. And as I'm doing it, I'm just nowadays, I don't even focus on it, but just basically bringing my breath down. And so what that just means is that longer exhales than inhales as I'm doing it. And this is really just calming me down, to be honest, and putting me in a good mindset to be able to start to get into bed. So once again, it can be something different for you. It's a matter of just doing it so that your body realizes, oh, we're getting ready to go to sleep. And so then over time, when you continue doing that, um it ends up working. And some other things, for example, um one thing that I still do, I used to do this a lot when I was doing Brazilian Jiu Jitsu, is that when I was in bed, and the lights are off instead of counting sheep. I actually do a technique in my mind. Now I still do that to this day and especially right now with judo and teaching there. I do that in my mind and I end up falling asleep. Now this could be something that you do. Let's say you're a cross country runner. Do that in your mind where you're running and you're focusing on trees or something like that. And it can be anything but having your brain go through that instead of thinking about all the tasks you have to do at work or what you forgot to buy at the grocery store or whatever stupid silly shit that we typically think about during the day. You get that out of your mind and focus on something else. You end up falling asleep. And so those are just two examples that I like to do personally. But again, find something that you can do that's going to be telling your body even before you get into bed that it's time to wind down. And then once you're in bed, look at finding some different ways that you can start to put yourself asleep. It can be breathing exercises. But I've just found that this imagery that I do is just over the years worked. It's fabulous for me. I just go to sleep like that's how I fall asleep now. No problem. Would you do anything like that, Andy? Yeah. So I. um So I think the technical, yeah, right, exactly. So the technical term for it is uh aphantasia. And what that means is I have uh difficulty visualizing. So I can't see images in my head really at all. So I can't visualize anything. um What I can do, what I found similarly that works in place of visualization for like skill practices, I can feel things. I can feel a movement that I've done before, for example, right? But it doesn't really help when I'm trying to sleep because what that does is it really activates my body and gets my muscles wanting to move again. So when I have tension, a lot of times I do feel it in my body and I'll feel like my arms want to move, my legs want to move, and that's definitely not conducive to sleep. So I'll do the thing where you tense your fist, really tense it and release. And this is a thing that can really help. Hold the tension in your legs, in your arms, in your body, whatever. Hold your breath, then exhale and release. Hold the breath, exhale and release. So if I'm having the tension in the body, that's something that helps me a lot. But another thing is just um mentally uh very anxious type, very high strong, lots of thoughts. And so we have members of our community, of course, that say they have stress, they have their thoughts erasing. uh You know, I know I should relax. uh But what they never say is I am actively practicing relaxing when I'm in this situation. And that's the thing that I have had to do personally, because I've had times, especially early days of the business, when there was a lot of anxiety around like Are we gonna make payroll and things like that? Where I couldn't sleep for weeks sometimes. um And what I've had to do is make it a practice. Make it a practice to relax. And sometimes that means just closing my eyes and breathing. And then my mind starts to pick up on something again and I have to practice again restarting, breathe, just breathing. A couple years ago, there was this thing that was going around the internet, secret Navy SEAL technique for getting to sleep in under four minutes, right? And it was like, yeah, you like roll your eyes back in your head, uh prime numbers and, dude, that's way too complicated, you know? Seriously, just breathe, just. Yeah. So this is the more complicated you try to make things and the more than it's what happens is when it doesn't work immediately, the more the type of people that think like me, ah the more you will beat yourself up in my can't even do this right. And it adds more anxiety. So you have to really consider the practice and be like, I am going to try to count to 10 breaths without thinking of anything else. I'm going to try to count to 15 breaths without thinking of anything else. And you might not, and you're like, okay, I'm going to go back to five breaths without thinking of anything. And you keep doing that. And this is the thing that helped me. still, my mind still raises, ah but it has helped me to be able to overcome that more often than not. So it's a thing that I recommend. um And this is the thing, like, you might wake up in the middle of the night, with a bunch of stuff in your head from out of nowhere. And it's the same thing. What happens, what I sometimes have noticed personally, and I hear from other people in our community, is that you'll wake up and it's 3 a.m. and there's just something in your head and you cannot stop thinking about it. This cannot stop thing, if you notice, happens to be one of the first thoughts you have. which is interesting because you're having this cannot stop thought before you've tried to stop thinking. So again, this is a thing that you need to notice and try to practice. I'm not saying you will never wake up in the middle of the night again, but you need to be able to look at that as, I know it's frustrating, but as an opportunity to practice getting back to sleep, because you can never guarantee that you will not be anxious. If you are an anxious person, if you're a person with anxiety of any sort, again. Wishing you weren't anxious is not going to change this thing. So you have to practice that skill of getting back to sleep and that's sort of my suggestion. So visualization, if that works for you, or just focusing on breathing, focusing on the body sensation, uh these things, they take practice and we do have routines for this stuff. have Ryan's evening routine we have on our website. We have a program called respiration, which teaches you specific breathing techniques that will bring your nervous system anxiety down to a lower level. We have a program called Recovery that has a lot of other like light movement stretching routines. ah We have all kinds of things that you can ah either for free or purchase and follow along and use to help you practice this skill because this is the key thing is that it's not a thing that is going to just magically stop happening to you. And especially because we are not all fixed, we all change and develop as time goes on. But our basic neurological wiring, our basic cognitive approaches to dealing with problem solving, our bodies proclivities, these things are not going to change and they're not going to change in a few weeks because you started taping over your mouth. They're not going to change in a few weeks because you started drinking tart cherry juice. They're not gonna change because you bought an $8,000 mattress that cools you during the night and gently vibrates you awake in the morning. I would love one of those too, by the way. But the things, and I get the logic that yes, you spend a third of your life sleeping, shouldn't you invest in a mattress? You know what, it's true, but I've been sleeping on a futon on the floor for like 20 years and none of my sleep problems have ever had to do with the surface. It's all to do with my schedule and anxiety. I know that for a fact, a mattress is not going to change my schedule or my anxiety. So again, like ah these things are really up to you. So let's talk a little bit about the, about these optimizations and things, because I really do think that these are skills you can develop. And, I am a fan of tracking things because this is my profession and I like learning about stuff. um But I don't think that just knowing your sleep score is magically going to make you sleep better, right? um I don't think that uh microdosing or melatonin or magnesium or, you know, whatever is going to be, again, it might be a skill you develop. that can help you do things that can signal your body, but these are not going to be the thing that changes it. It's still gonna be the skill. um Yeah, and again, we've talked about this before, like too many routines can make you really fragile. Like I know, uh Ryan, you had for quite a long time, you had a very strict routine, strict diet. um Yeah. And it yeah, I was waiting. Yeah. And I was going to actually bring that up. And I did. And to be honest, it created more anxiety for me um because if something wasn't perfect, I didn't think the next thing would be good. And so it kept me actually uh sometimes actually from sleeping and things like that. Exactly what we talked about right now, focusing on the things I can do, focusing on anxiety, looking at things during the day that's going to help me for the evening is actually what has helped me. And so I used to track, had a Garmin watch, the sleep steps. mean, you know, food, everything. I do not track anything anymore. Zero. I have an analog watch. that doesn't even have the date on it anymore. But the way that I was able to sleep as well as I do now really just came back down to uh being able to keep my stress under a certain level. That's really what it is. Now I'm not saying that it's bad to track, okay? But the one thing that... kept me from being able to understand what I needed was the fact that I was doing so many I was tracking so much and didn't know exactly what was really moving the needle to be honest. So you know doing this and doing this and if I didn't do everything it's not going to work and I didn't know exactly what was the thing that was helping me to be able to sleep when I did sleep well and again I know now because it was basically focusing on my breathing, focusing on my mindset, and also the other things during the day that helped me to be able to do that. if you are going to track things, this is just my personal opinion here. Don't try and do everything at once. Do one thing, do one thing and track that. Then you can get the data on that and you'll have that baseline for that. And then you can start to add something else. And so it's It's kind of like when a person needs to figure out what allergy they have. it's elimination, diet, whatever you want to do. You have to figure out that one thing. And if you're stacking other things on top of it while you're doing it, it's really not going to help. So like you, Andy, your watch, not your watch, your sleep tracker that you have, I think it's great. That's the one thing that you focus on for that. It's giving you the feedback with that. And you're not. double stacking if you will or triple or know multi stacking of what you're doing. I think that is one thing I see with people that I don't say anything because they're not asking for my advice but I'll see people who have the Garmin. I'll see people who are taking you know magnesium you know all these other supplements and then they're doing some exercise protocol and they're obviously doing way too much of it because that's stressing them out. and they can't figure out why nothing's working. so again, just circling back to what I said, stick to one thing, get a baseline on that, and then you can start adding things to it. um Maybe you'll get to a point where, for example, like me, where I fall asleep very quickly now and I sleep throughout the night. I know exactly why that is, but it took me a long time to figure that out. But it all comes down to the practice of what we talked about earlier and really understanding what you have to do in order to do that and also making it very simple to do that. Yep, for sure. you know, I, so the nights that I am able to sleep early, like I have no trouble getting to sleep and I don't actually even have a esoteric routine that I do. When it's about 10, 30, 11, I, so my lights actually automatically dim to a little yellowish. after like eight, which is pretty cool. don't know how that happens, but it's um But uh there are things you can do to do that. There are different lighting, stuff like that I think is good, like bright light in the evening also I just don't like. um So, you know, it's nice. I like things being a little dimmer, but like when it gets to be evening and close to time for bed, like yeah, I'll pop. my magnesium. I will have some water, which I know a lot of people don't do because they wake up to pee. I can make it until like 637 and I'm fine. So I drink some water, I pull out my phone. I turn my air filter from automatic to sleep mode so it's quieter. Close my damn curtains. Like, and that's really about it. That's my that's my sleep routine. uh And then I lie down and I relax and I go to sleep. um Now, for example, if I had like, I've got to tape my mouth and I've got to turn on my white noise and I've got to have my eye mask and these are all things I've done and tried at different times and stuff too, right? But if I had to do all of those things and there are times when I might use those things in an environment where maybe I think I'm going to have trouble sleeping. But what I've found is I don't need them. And the reason I'm able to say this is, just like you were saying, Ryan, is I've tried changing individual variables over time. And if you just go and say, I'm gonna do all this stuff, you don't know what's helping. And that means that you didn't have to do all those things. And it's very complicated. And again, it gives you like anxiety and adds actually complexity. So something that should be very simple. um So we're on schedules a little bit. So let's talk about training and sleep schedule because I know this is something that a lot of people have difficulty with. um Now there are, they're called chronotypes. Most people do better getting up early in the morning. Some people, and I actually am one of them, um do better in the evening. I'm more creative in the evening. I have more physical energy in the evening and I do better when I can sleep till like nine or 10 and do my work in the afternoon and be up until like midnight or two or something. But that's not what my lifestyle demands of me. Um, but some people find that they train more effectively in the morning or in the afternoon or in the evening. Some people have no idea what's more effective for them and train at a specific time because it is the time that they know that they can do it. So we have several members in our coaching groups that uh get up 5 a.m., some even earlier, 6 a.m., and they get in that early session because it's the time that they know that they can protect that time and do it and prioritize it. Completely, completely good strategy. But then if you're getting up at five, and you want to have, you know, six, seven hours of sleep, maybe you need to get to bed and you need to be starting to get ready for bed by like 10, 10 30 ish, you know, so that's tough for some people. It wouldn't work for me personally, you know, and so we have a lot of questions in the community where I'm going with this is what is the right time to train and what is, know, how do I fit this into my sleep schedule? And so what are the main considerations there? Yeah. Yeah. So I'm going use myself as an example. So back when I was training basically three times a day. um what I did during the day and let me rephrase that the style of training I did during the day determined whether or not I would sleep that night. So for example if um if I did a really heavy training session in the morning you basically mess up my other training the rest of the day I would be exhausted and yes I would sleep but it wasn't good sleep. Whereas If I found that I did more skill work as my first thing in the morning, handstands are a great example. And then I would do, for example, uh my I don't want to say weight training, the pushing myself a bit harder than I actually went to my martial arts. found that was very good for me. Now, that was because that's how I had to do things at that particular time. So the other thing to take into consideration is how you're eating in order to support yourself to be recovered for all of those things. Now, the older I've gotten, 53 right now, I ain't working out three times a day. No, I'm just not doing that anymore, okay? So what I do though is I do four days of my martial art and my martial art is always at 5.30 in the evening. And so that's pretty much set. So it isn't like I can adjust my schedule and think about when I'm going to do that. So if I want to actually do my exercise and my training outside of my martial art now, I do that mid morning. I'm able to do that because obviously work for myself. Well, I work for Andy, he's my boss, but I work for myself. So I can adjust my schedule. But the other thing is like I mentioned earlier is that I'm also looking at how I'm eating. and according to all of that as well. And what I mean by that is this, I actually eat my dinner before I do my martial art. And so a little different than Andy, a lot different than Andy in that I don't have a problem eating before I go and do my martial art. I give myself an hour beforehand, but I eat pretty early. So I'll eat at four o'clock. I'll eat at four o'clock and that's my dinner. and then I'll go do my martial art and I can train pretty hard 5.30 to 7 and then I'm good. I don't need to eat anything after that in the evening. Now that's me. Some people won't be able to do that, but I've actually found that when I do that, I sleep better compared to if I were to eat later in the evening. I just have trouble sleeping and that's me. So the things to think about again, similar to what we were talking about, if you're trying to track things is not trying to change everything all at once. but trying something and doing it for a while so that you can figure out if it's working or not, then you can make adjustments around that. so, you know, depending on your work schedule, I know there's a lot of people, especially in the United States, who work out quite early in the morning because that's the only time that they can. That's fine. You know, if you have to do that, do it. But as Andy said, you will need to make adjustments to how early you go to sleep in order to make sure that you have the proper recovery for that. You know, we have families, you want to spend time with them in the evening. My kids, both are in sports right now. And so I just know that the evenings, we're going to be going to some event. And with me as well, as far as dinner, by eating early, that also helps because we might be in a van. But coming back to what I just said, Figure out what's going to work for you and understand that sometimes you just have to do that. But I will say this. The longer you do something, the body will adapt to it. As long as you're giving yourself and practicing recovery around that particular thing. So if you do work out very early in the morning, adjust your schedule so that you can go to bed early in the evening and just stick with that. Try to stick to that schedule. The longer you do that, the body will become more accustomed to that. Yeah. And important thing about experimenting with this stuff is so really like the three factors like Ryan mentioned just now, there's when you train, when you eat and when you sleep. These things are all very related because when you eat affects when energy is entering your body and also your body has to digest it, right? So you're going to expend energy after eating too. um When you train, it's always going to affect your heart rate and your nervous system. ah stress level and when you sleep is going to, well, it's gonna be when you sleep and recover. So these things need to all balance together and you can't really change one of these variables without the other two being affected. so experiments with this are sometimes complicated and to add to that, people say, I'm gonna try getting up early in training or I'm gonna try you changing, uh, you're having, having my workout right after my last meal or something like that. But what's really hard to know is that, um, these experiments take two to three weeks to really know if it's working or not, because your body has to adapt three massive variables. Um, and so it's really hard to know if something's working for you. And what happens though is that uh People try a thing and we often don't make it three weeks on a new habit. And this is where the real challenge works. I tried wearing a first thing in the morning, it just didn't work for me. You really have to try it for like two or three weeks to know if it works for you or not. And I know that that's a big challenge and it makes it more daunting to do these experiments. But the thing is, is the trade off of if you find something that does work for you better. If you give it three weeks and you adapt to getting up earlier and having good workouts and going to work and feeling good, and then after that, maybe you are more satisfied and you can have a meal and you can relax better in the evenings and find that you actually get to sleep more easily because you've arranged your day this way. So then it's worth it if you do, but just be aware that these three things are very closely related and it experiments on things this foundational to your body's rhythms. are not going to adapt within a matter of days. So you really have to give it time. throw something else out there. My wife is going to have to start waking up quite a bit earlier, like really early. rather than, oh, so she's waking up earlier so she's decided, okay, I need to get used to waking up earlier so, you know, got to do it. But rather than saying starting tomorrow, I'm going to wake up these extra three hours early, she's going to slowly work herself into those three hours because it's not going to happen overnight. So she's given herself actually a few weeks to slowly work her body into having to wake up three hours early. And it's just funny that we're talking about this because she literally was just talking about this yesterday. And I was like, oh, that's a pretty good idea. So she's making these very small adjustments over the course of time here so that it's not just this huge jump in doing the thing. And I think it's going to be good because she's probably going to be able to stick with it. know what mean? So, yeah. actually do the same thing with daylight savings. Everyone does that one hour jump all at once. I actually shift my watch by one minute every day, right? For 60, so I have a two month daylight savings transition period. It's really, it works out really well. All my meetings, flawless. uh sure. Um, so just one more thing again is like we have constraints and we have all of these things going and just remember like, just because you think you can't do a thing, remember that it doesn't have to be perfect. Just like we've talked about with training many, many times, just because you can't do a full hour session of the ideal training that you want to do. does not mean there is no value in doing 10 minutes of light stretching. It does not mean that there is no value in doing 20 minutes of some simple body weight exercise. This is why we have 15 minute session options in all of our programs. Not because they're a compromise, not because they're for when you failed at getting a longer session, because they are enough. They are so much better than zero. The same thing goes for rest and relaxation. Just because you cannot get eight perfect hours of sleep does not mean that it's not worth trying. Get the sleep that you can. Just because you can't take a nap doesn't mean that you can't take a 10 minute walk. Do the things that you can do because practicing recovery, and that's what sleep is about, is recovering for your body, right? Practicing recovery is a skill that you can get better at. And this is what we always talk about is practice. All of this is about getting better, not saying I can't do it, but recognizing that you can't do it yet because you have not practiced it. And what you do practice, you improve at. So anything that you're dissatisfied with in your physical strength, your stamina, your mobility, your skill, your ability to sleep, your weight. your jawline, your face, your IQ. um Most of these things you can practice and improve. I don't think there's any practice I can do for my face that's actually gonna make it any better, but the rest of these things, you can prioritize, you can find ways. to do a little bit of practice that moves you in the right direction. And that is all that we have for today. You know, again, everyone knows the basic sleep hygiene tips now. There are a billion Instagram accounts, there's been like three bestselling books, Oprah has talked about it. I mean, everyone knows how to sleep now, right? So why ain't we doing it? Because life is freaking unfair. You gotta deal with it. So I hope that this helps you find some ways to deal with the unfairness and the constraints in your life so that you can be able to recover more effectively. Thanks for listening everybody. I'm gonna go to bed.