Workout: Sleep Routine

You got a morning routine? Do you have a sleep routine? Sleep routine. Listen, it is unbelievable how many people actually believe they can get by on six hours of sleep in our modern culture. And 50 years of completely inarguable conclusive meta studies in sleep. For all adults worldwide, there is zero exception. All adults worldwide, zero exception, need seven to eight hours to optimize their performance at a bare minimum. And people say, oh, Navy SEALs only sleep four hours a night. Babe, you ain't a Navy SEAL. I work with them and I promise you aren't one. So a, it doesn't apply. And talk to an actual Navy SEAL or any high level performer in the military, they will tell you, well that's not normal. Normal. We're, we're on patrol, we're on a life and death situation. We are servicing our country. We don't do that all year. Like we have these things that we go do and we recover. And they are elite. Oh my dad, 22 years in the US Marines, three tours in Vietnam. I'm deeply passionate for military and a lot of people don't understand like that's elite stuff. I mean you can't say the word military without thinking sacrifice. So don't compare a daily life person to the sacrifices they are making for our country because it is extraordinary what they do. And so none of this, oh well, the military only sleeps as much and their studies on them. There is training and regimen and routine and structure that is very different. And every military person can tell you that because when they left the military, when sometimes that training and that regimen, that structure was lost, it was hard to keep it together. They couldn't stay on that same level of performance. Those things aren't normal. Those things are super extraordinary. And so, but people say, well that's what they use the example of. Or they say, but I get by fine on six hours. And then we give them cognitive tests and you take someone who's had six hours of sleep versus seven or eight and they are 30% less proficient or effective in almost every measure we can do. Whether it is your memory, whether it is your long term happiness, whether it is your ability to complete a task. So I know you don't need this lecture, but I'm here to say if you don't have your A game on sleep, you need to. Some of you have been here before when I bring my friend up, Arianna Huffington and she wrote a great book called the Sleep Revolution. Please read it. Sleep Revolution. It's so important to understand sleep. For me here's how it goes. Three hours before bed, I never eat. No Food Zone. Three. Three hours before bed, no Food Zone. Three hours before bed. Two hours before bed, no work. Two hours before bed, no Work. One hour before bed, no screens. That's my three. Two, one. Three, two, one. Three hours before bed, no food. Two hours before bed, no workplace. One hour before bed, no screens. What do you do with that hour before bed? Ain't none of your business. People up in here, what do you do with your last hour? Ma, I don't have time for intimacy. No, you have too much screen time. No, you're working. No, you. No, I don't have time for that. No, no, you have the time. You're not making that time happen. And so I always tell people, you don't need more time. You need more reasons to leverage your time well, you don't need more time. You need more reasons to leverage your time well. Three, two, one. No food. Three hours. Two hours. Two. Powerful. Stop working. One. Ah. No screenshot. Read a book. Take a walk. Talk to the person you're going to sleep with. Talk. Try that. It will change everything. Then for me, lights out. Temperature set 67 or 66 degrees, depending on the climate I'm in. 67 or 66 degrees. It's cold in that room. There are no lights anywhere. It is pitch dark out. And if not, I put that silk mask thingy on your face. No sound. It's out. If it's a loud place, noise canceling's out. If it's super loud, noise cancelers and a meditation or a sleep music, boom, going, I'm out. And it's how I have energy that sustains because I'm not stealing from sleep.

Okay, my friend, I hope you enjoyed this episode of the Brendon Show. Tell some people about this episode. It's on each of us to spread positivity and empowerment and during these times of chaos and negativity.

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Sam.