How to Sleep Better as an Entrepreneur | 37 Minutes to Protect your Energy and Focus

Alright, we're live. Welcome guys to another chat. Super excited to be here with you and a friend of the channel, second time on, Julian Marion. Welcome aboard.

Thank you, thank you.

Julian is doing a blog post on sleep for entrepreneurs and wanted my input and advice, and I said, hey, instead of just doing this over email, let's do it as a Hangout. Let's get some chat going. Let's do it on video, and hopefully others can benefit from it as well. This is interesting because I haven't covered it that much on my channel. I think I've done— I know, right? So this will be fun. So maybe quick intro for my audience, who you are, what you're all about, and then dive into the questions. Let's do it.

Absolutely. So, uh, my name is Julian Marion. Um, I own a dance and fitness studio. Um, kind of like Evan, you know, I own a dance studio. I'm involved, but I don't always teach a lot of the classes. Um, I also have, uh, I You can call it successful podcast in the business category called The Path to Unlimited. And it's all about just lifting the lid off people's life to see better, just removing all those self-imposed limitations or limitations that the hashtag little man trying to put on them. There you go. The little man trying to put on them and just allowing them to just, you know, see bigger by bringing people like, you know, Evan Carmichael on board and, and just, you know, sharing their stories and then give an action plan, something you can actually follow. So you can get results, because I'm all about just action and less about talk. And this month I'm working on a project called SleepSumo.com, and it's all about helping entrepreneurs sleep better, because I know entrepreneurs, like, we push so hard because we know that the more effort we put in, the more reward we get. So we just go to 2, 3, 4 in the morning. We've been up sometimes since 5:00 AM, and we don't see how much time actually we're spending awake and not enough time sleeping. And what happened is you go to those 5 days or sometimes you can go, yeah, 5, 6 days of almost no sleep and then you crash really hard. And when you crash really hard, what happened is you start to get depressed because maybe you're not, you don't see the momentum anymore. And because you're tired, everything seems to just suck. Like the email rejection that you're getting now, you just amplifying them even more versus, hey, it's happened. I'm just really tired. I have my sleep log and I can see that. Wow, I only had about 8 hours in 4 days. That's the reason. Anyway, so that's what the podcast Passion Unlimited is about and the project Sleep Sumo is about.

All right. Well, hit me up. Questions.

Let's go with it. All right, so simple question. What time do you wake up at?

I usually go to sleep around midnight and I usually wake up around 7:30. 7, 7:30, somewhere in there. That's a typical day. It gets thrown around every now and then, but that's kind of typical for me.

Okay, so as an entrepreneur, right, with like a crazy schedule, 'cause I know you're on such a schedule, like you have your set days on when you produce episodes, when you do your public appearances, right? Like with Blab and just go on other people's podcasts. So like how do you manage all that? How do you manage to really get enough sleep with all that crazy schedule?

Yeah, and I have an added thing where I have a really weak immune system. Like, if I don't sleep 7 hours consistently, at least I get sick. If I go 2 days in a row of bad sleep, I'm sick. Uh, I'm just—

it's—

you got a phone call there, bro.

You know, it's supposed to be on mute.

Uh, yeah, I get sick. Like, and for people who've been watching my channel, uh, there's a lot of videos where I'm sick And it's often because of either lack of sleep or just, you know, at the dance studio there's always lots of people and you catch viruses. So I need sleep. If I don't get sleep one night, the next night has to be solid or I know I'm gonna be out.

So how do you ensure that you get your 7 hours then?

Yeah, so a couple things. I think some of them are basics that you've probably heard before. You know, try to keep to the same time. Try not to eat like a heavy meal before going to sleep because at least that keeps me up. I'm super sensitive to light, so I have a mask on that, that, you know, like if I travel, I forget my mask, I'm having terrible sleep. But some other things that may be a little different than what most people are doing. One, we have no electronics in the bedroom. So there's no cell phone in the bedroom, there's no iPad in the bedroom, there's nothing with a light. You know, like, people stay up and read that, like, blue screen, and that just keeps you awake. And so our phones are plugged in, uh, outside the room. And so my wife has an alarm in the morning. She has to get up out of bed to go turn it off. This is nothing electronic in the room. Um, so that one helps because before we were kind of sitting in bed next to each other before we passed out. And I think one, it also kind of gives you a little more connection because there's there's nothing to read.

So you talk to your partner, right?

Imagine that, talking to your wife before going to bed. But I think, you know, you get so distracted by emails and news and stuff. So, so no electronics in the room, and that's, that's helped both of us, I think, sleep. Um, two is when I get an idea, I go and take care of it. Uh, so I'll get out of bed. Sometimes you go to bed with, with an idea like, oh, you know, I got a great idea for Julian's dance studio, man. And then, and then you lie in bed trying to forget it and, and, you know, wrestling with it. And for me, it'll keep me up all night. And, uh, and then I'm gonna worry that I'm gonna forget it because I don't have a great memory. If I don't write it down, it's gone. And so I will get up and send that email off to Julian to tell him about what he needs to do for his dance studio, uh, or whoever it is. And then it's like it's released. Because otherwise it stays with me and I have a terrible sleep. And so I'm not afraid to get up and out to solve whatever is kind of that, that monkey in my head. I need to release it. Um, having a routine to help you wind down, I find super helpful. So just like, you know, when you're a kid, you have, you have a routine that your parents give you, right? Like you have a bath and you brush your teeth and you get a bedtime story, and like you get used to that. Yeah. Routine, and then that helps you, like, oh, your body starts to shut down, right? And then we kind of lose a lot of that when we get into adulthood. And it's— it's— I used to find it really hard. Like, I come back from my salsa studio after a great night, and I'd be wired, like, talking to people, and I just can't go to sleep right away. And so I need to create a schedule, a little routine to decompress a little bit. And so whatever it is for you, it's great. For me, we start by, I light a candle. So we have a candle. Since we don't have electronics in the room, we also turn off the lights. So I'll light a candle that's on my wife's side and that's how I start. You know, I'll then open up the bed and like make space for both of us and then go and like brush my teeth and just read some news to like decompress and get my mind off business. You know, floss, wash my face. Go to bed, do some cuddling, and then go to sleep. And so it's like the same thing every night. And then as soon as I go to the bedroom to turn on the candles, I start—

Wind down.

Decompressing, winding down, and then I start getting tired. And after like the 15-20 minutes taking to do everything else, then I'm ready to go to sleep. Um, so having that kind of routine, whatever it is for you, I find helps.

So, um, yeah, okay, you have one more?

I got a couple more, but we can interrupt.

Go.

I would like to—

I think there's an echo.

You got an echo?

Little echo.

How's that?

Much better. All right, there we go. No, so I just wanted, before we jump in, before we move on, um, you talked about— there's a couple of things, right? You talked about just like no electronics in the room, right? And I know for a lot of people, right away I know what they say, right? Is, what, my phone is my alarm, right? So that's why I need my phone. My phone is my alarm. So you say you don't have it in the room. So is it like totally outside of your room that you guys pretty much like outside of the door? That's where it's plugged? Or do you have it, you know, maybe in the living room? That's where all the phones are plugged. But how— what is the process that you guys have there?

Yeah, so I'm a little off the wall compared to most people where I don't even use a phone. Like, I don't have a cell phone with a number. I use it more as a tablet than a phone. And I don't use an alarm either, but my wife does, and she's attached to her phone. It sits outside of our bedroom. So there's a little kind of sitting area outside of our bedroom, and that's where she plugs it in, and it forces her to get up and out of bed to turn off the alarm, which prevents the— you used to be next to her and like, snooze, snooze, snooze. I don't get snooze. I don't get people who snooze. You know, I realize that people do it. For me, it was like, alarm, I'm up. I set an alarm to get up. Not to snooze for 20 minutes and then get up. But she's the snoozer, but now she can't because that alarm is like blaring and it gets louder every time as it goes. She's got to get up and out of bed and then it's, you know, she's up. So you're much more likely to stay up. I know there's some, there's some alarms that like, I found this one on Kickstarter that it sits on your desk and then it bounces around the room. So you got to like get up and chase it. So then you don't wanna go back to bed, you're already up. So yeah, so falling asleep to candlelight as opposed to like a big overhead light and not having like the TV on or phone on or iPad or anything on, it's just, we find it easier at least to fall asleep.

[Speaker] So kind of more of a general question now to kind of, you know, our audience and, you know, some that are listening to us right now. Why do you think that entrepreneurs sacrifice sleep over work?

I think a lot has to get done. You know, like entrepreneurs have insane amounts of work. You're, especially in the early days, you're the CEO to the janitor. There's like nobody cares more than you. You may not have the budget to be able to delegate to somebody else, or you may suck at delegating and feel like you're the only one who has the skills to be able to do whatever project. Your work is never done as an entrepreneur. Like there's always something, there's always, you always wanna grow. You always, you either putting out a fire that has to get done or you've got this great new vision of what you wanna do and you wanna get it done. Like your inbox is never empty, there's always something happening. And so there's always that pressure, especially if it's a financial one where it's early on in your business before you're able to fully support yourself. You feel like, hey, if I don't get this done, I could be out of a business in 6 months and have to go get a job again. And so you're hustling and fighting for that. People know rationally, logically that I can't keep doing this because I'm going to get sick and I'm going to burn out and I'm going to crash, but that's a hard argument when you're feeling the crunch and feeling the pain to drive through and push.

How do you think we can guarantee that we don't do that, that we don't just keep on pushing, keep on pushing, keep on pushing it because we think like, "One more." One more, one more, right? Like, so what do you think we can do to just, you know, not get there?

Um, so for me, there's two sides of that coin. One is work, because work has to get done. And I think for that, you need to set boundaries for yourself and schedule it in. Like, if you're married, or, uh, you know, you have a girlfriend, boyfriend, whatever, make, make time with them just as important as time in your business. Otherwise, that relationship's not gonna last, right? Uh, so I put things in my calendar, right? Time with Nina. Uh, so that is an appointment that I don't let run over because otherwise a lot of your business can bleed into your personal time. And so you need to set some kind of boundary on it. The exception that I make is when I'm in, uh, flow. Like, there are times when you are just feeling it, not, not because you've got to like do something that's going to have a minimal impact. But just like you're in the zone, you're flowing this, then it's not every day when you're in that zone. When I'm there, I try to stay there as long as I can. I push everything off as long as I can until I feel like I'm not in flow anymore. And I feel, I feel it's super important to do that. So I don't have an alarm in the morning. My wife has hers. But if, if I'm really feeling something, I will stay up until however late, like till my body crashes and then I'll sleep in. The next day, uh, and I never book stuff in the morning. My mornings are never booked. I do— I have a routine that I usually go through, and part of that is checking in my social media feeds and responding to people on YouTube and stuff that I do on a daily basis. But I never have a meeting booked, um, before noon.

Is it because you want to just like just work on, on other stuff, or is it because you just want to have like your full routine, morning routine?

It's a combination of one, I'm not a morning person in general, so if I'm meeting people, I'd rather meet them later than in the morning. And two, it's a buffer, you know. So as an example, on Tuesday was my book writing day. I'm writing a book, and it was a 16-hour day for me. I started in the— I started with two YouTube Hangouts with Tim Schmoyer, who has a popular YouTube channel to help entrepreneurs, video entrepreneurs. And then I went into full book writing mode and it was 12 straight hours of book writing with only bathroom breaks. My wife came home and she's like, "Have you eaten?" Like, "I haven't eaten." And so she like spoon-fed me.

Eat, eat, eat.

While I was working on the book. Like, no, seriously, like, I don't have time, I gotta do this, you know? So she's like taking a fork of the sausage and putting it in my mouth, like, like I'm a baby. Um, but I mean, it's awesome to have a supportive wife, and I'm not doing that every day, or that would, you know, obviously put a strain on our relationship and, and my health. But I was in the zone. Like, if I stepped out from that and then tried to step back into it, it would take me like an hour, 2 hours just to get back to where I was, and I may not even get to that mental zone of where I was at that time. Uh, and so When that happens, when I, I'm really feeling in the zone on something, then I try to stay there as long as possible. And that could mean the next day I sleep in, right? I could sleep in till 10 and I'll miss answering some YouTube comments and I'll push that to the next day because the stuff that you create when you're in the zone is way more important than the stuff in your regular daily agenda. So I'll push meetings, I'll push everything off. If I have that feeling that I'm in the zone.

You're on fire.

Yeah, it's important.

Yeah, it is.

And too many people cut that off. Like, you may have been in the zone on something, really feeling it, and then you're forced to leave it, and then you come back and it's not complete, and you don't know how to complete it, and the energy is gone. And it's easy to trick yourself, like, "Oh, I'm really in the flow answering these emails." You know, it's like, that's not what we're talking about, right? Like, it's big picture ideas that's really gonna catapult your business forward. That's what I'm talking about. And you know, like, don't lie to yourself. You know when something is really important and you're feeling it. And so I'll push off, like, I'll forget to eat, I'll forget—

Yeah, you just go.

Everything, right? And I'll push through. I won't even realize that I'm tired, right? Because I'm just so— I didn't realize that was 12 straight hours without looking up and doing anything else. My wife came home, she has a normal 9-to-5 job, and it's like, wow, it's already 5:30? What? Where did it go? I'm just locked in. And so when I'm there, I try to stay there. And I wish I could say I'm locked in every day, but I'm not.

But whenever you do it, I think even Beyoncé talked about that when she—

oh, echo. Little echo. I got you.

Awesome. So I was talking about Beyoncé sometime. She was sharing that, right? Sometimes she would go and she'd forget Right? She just like remember because her body starts to get slightly dizzy, right? So she'd be like, "Why am I getting dizzy? Oh, oh wow. Oh, I haven't eaten." You know, like it's like you said, it's like 5, 6 o'clock and I just ate breakfast. You know, I didn't eat lunch. I was just like so into just creating my music and my art that I forgot. So I have something for you. So you know like there's this new generation of entrepreneurs that I feel like sometimes want to make entrepreneurs feel guilty if they sleep, right? They're talking about, 24/7, no limit, no sleep, no break, 365, don't sleep, get it done, right? And I feel so many entrepreneurs trying to just do that because they feel guilty for sleeping because like, "Wait, if I sleep, he's working," right? So how can we help like entrepreneurs kind of just like break through that of like, "Hey, it's okay to sleep," and that, you know, #nosleep, 365, 24/7, it's not reality, it's not real. That you can just like go like that?

Yeah, I think it's important to, um, you know, pick your mentors wisely and, and pick what you like from different people. So when you talk about hustle and no sleep and 24/7, you know, people that come to mind for me would be like a Mark Cuban, uh, Gary Vaynerchuk, uh, guys who like hustle is their mantra and that's all they say is like work harder. And, and then I look at, well do I want their life? And the life works for them, but it doesn't work for me. Like, you can see behind the scenes of Gary Vee and how he's basically traveling and in meetings and working all day, every day, and takes some breaks on the weekends, but that works for him, you know? And seeing his kids every now and then works for him, and for me, it's not the life that I want. And so I work hard when I'm working, and then I also need to find time to work on my relationship and be with my wife and my son and, you know, my family. And so I think you just have to find, and maybe that limits me, like maybe that limits how much I can grow my business, right? That's the downside. Like every hour I'm spending with my wife, I'm not spending with my business that could be something game-changing, that could really catapult my business forward. And so that's, um, that's a sacrifice that I'm willing to make because I wouldn't feel fulfilled as a human being if I didn't have my relationship. So I think it's just, it's an individual thing. Some people value family more, some people value their business more. You got to find where that balance is for you and, uh, and live it and, and be happy with, yeah, that's going to limit my success as an entrepreneur, but contributes to my success as a family member and a human being.

So you say pretty much, so just a quick recap on what you said, to make a clear choice on who you decide to follow as a mentor, right? Like if this guy's life doesn't match my vision of success, then I'm not going to follow that, right? I think that's one that you talked about too, is also looking more at the life you want to live and have that being, you know, matching your business versus I want to get into this business, but then you're not willing to sacrifice, right, the hours with your family, the hours with your kids, you know, to get there. And maybe third is also the perspective that you have on limitations to some extent, right? Like, what do you— do you feel like if I sacrifice hours to work on my business, does that mean that I'm not going to be successful, you know, versus it's a conscious decision that I have to I spend time with my family because what is the point of having a successful business but at home I'm losing, right? I'm losing at home, but I'm winning in my business because you get at home and you see so many successful entrepreneurs that have that, right? Where they're like so successful in business, but then they go home and it's a constant just like struggle because you're considered a workaholic. So question to you now, would you consider yourself a workaholic or not? Or would your wife consider you a workaholic or not?

It's interesting. It's like I feel like the term has a negative connotation. I think for me, my default would often be to work. You know, like I don't have a need. You know, for example, my wife loves spending time with friends. Right. Like when she doesn't spend time with friends, she feels depleted. For me, Meh, you know, like I love my friends, happy to hang out with them, but if I haven't seen them for a month or two, whatever, it's like I just kick back into it when I see them again. It's not a big need for me. And so my default would be to work. If I had time off with nobody around me, like my wife goes on vacation or something without me, I would work. I wouldn't be partying it up or doing other things, I would work. I love my work. Like for me, work is not work, most of the stuff. There's still some work that's work, I guess, but for the most part, I'm doing things that I genuinely enjoy doing. And so I would just wanna do more of the stuff that I enjoy doing. So if I don't schedule something in, then my work will bleed into my calendar. And I think that's what— that's the creep that a lot of people, uh, feel like they don't block off their personal time just like they would block off a business meeting. You know, if you have a business meeting with somebody, you're going to show up because you committed that person, you're going to show up. But you don't commit to your wife that you're going to show up for dinner on Thursday night or whatever, right? So like, I put that into my calendar and I show up. Um, and so that's the calendar, right?

When you put everything together, right? You have a huge master calendar, I guess, then we put everything on their business, personal, and all that stuff on there.

Yeah.

Right. Okay. Awesome. Because I think that's like you said, that's a huge thing that a lot of entrepreneurs sometimes don't have where you have your business schedule, but then you don't plug in the personal because you try to split them as much as possible. So I think just from the conversation we're having, I think that's a huge one that I'm hearing from you, you know, because that allows you to really spend more time with your family and know when you kind of shut off, but you don't shut off if you're in the flow because at that point, this is when you create gold and you want to push as hard as you can there. You need to get at least your 7 hours because if you don't get 7 hours for extended period of time, you don't feel good. The next day you take the cell phone out, because you want to keep electronics in a room, no TVs, no lights, you have a candle, no alarm. Wife is the alarm to some extent. Now, last question about that. In terms of intake, right, like dinnertime, are you conscious about what you eat before going to bed or not at all?

I have been more recently. We've been on— we came back from a cruise to Puerto Rico and then went around, and I came back as the heaviest I've ever been. I was 206.5 pounds, which is the heaviest for me. I'm 6'2" in my life. And I came back and I said, okay, we're going to do a 30-day YouTube challenge and we're going to record our, our fitness and our health and our diet. And that's going to start being released, I believe, this weekend on the channel. Now I'm 189.5, so from 206 to 189, a lot through diet. And, and it's helped me, one, in terms of not getting sick, but then also sleeping better at night. It's basically at night trying not to eat too much that kind of would upset my stomach or something that needs to digest. So if I'm eating anything, it might be like a drink or like a smoothie or something that's easier to digest.

Yeah.

I just find that if I eat a big meal, it just keeps me awake. My stomach is grumbling and like, I just can't fall asleep. And so that's been a while though. Like I haven't eaten huge meals. I try not to, you know, like if I go to a wedding and just down everything and then come home, I can't sleep right away 'cause I need a little bit of time to digest.

This stuff comes out.

Cool.

But I just found out we almost the same height. I'm 6'3" and I'm 206. So I work at a 206. It's more muscle though, bro.

You got more muscle than me.

People say it's because you're tall, right? So anyway, okay. So do you think, do you, um, sleep for you? I know it's important. So do you see that like time invested in sleep accessory, like maybe like, you know, a better, better mattress or, or, you know, sleep pads, all that kind of stuff, or, you know, the eye mask or earplugs, you feel like this is an investment in you? Or is it just extra?

It helps for sure. I think, you know, when I go to a hotel, for example, my first night's sleep is always worse than the second night, just getting used to the bed in a different environment. We got one of those memory foam mattresses that, you know, conforms to your body. My wife and I fight over temperature in the room because I like it colder than she does. I've been looking at this mat that like you can put under your sheet that then cools you down, so I can have it cooler on my side than on hers. We'll see how that goes, if I go for it or not. Yeah, and the mask definitely helps. And again, if I travel and I forget, you know, then I have terrible sleep. The light is just super sensitive for me for whatever reason. So making that investment definitely helped.

Yeah, I heard that the light actually, the reason why, you know, maybe for you even more is our body, whenever it feels light, it thinks that the sun is coming up, therefore it starts to wake you up. So if you have that constant struggle between it's nighttime, so it's dark, but you have some kind of light coming up, then your body is like in between, where is the sun? There's no sun, sun, no sun. So that might be one of the reason. All right, so as we're closing out, do you have last advice for entrepreneurs to get just amazing sleep?

A couple of the things that I do that might be a little weird, but that might help. One is I try to get my mind off of work. It's like if I'm lying in bed, the thing that will keep me up is work. So I'll get up and send that email. But if I'm still thinking about work, then it'll be super hard for me to get to sleep. So I'll often play a game, like I'll get out of bed and play like a game of League of Legends or something, and just, it transports me somewhere else where I'm focusing on the game and then I forget about what I was thinking about and then I can go relax and sleep afterwards. So if there's some other distraction that you can do if you can't get to sleep, like you're lying in bed, you're tossing and turning, like I'm, I'm so nervous and tomorrow Julian and I have this, this hangout and I want to do well, you know, uh, then doing something totally different I find helps. For me it's League of Legends, but you can find something for yourself. Um, I do an exercise when I'm trying to relax too with, uh It's— I forget who taught me this. It's a visual exercise combined with breathing where I just imagine, like, this might go— it might be trippy, so we'll see. But I imagine, you know, I look at my brain and imagine like it's full of crap. It's full of people and ideas and things that happened to me that day. And then I'm like breathing in through my nose like white air, and then I breathe it out. And then I'm like breathing out— I'm breathing out Julian, you know. I'm breathing out Louie, who I'm seeing tonight. I'm breathing out Rishi Cup TV's amazing video. Like, I just imagine it until my brain is empty because I breathed everything out. Uh, and just that process— maybe it's just the breathing that helps. It just— I find that that relaxes me and it helps me fall asleep. Um, and then the last one I don't do enough of that somebody recommended to me was, um, just go to bed with gratitude, uh, think about something you're grateful for. Um, I guess it's just because of like, it, it de-stresses you a little bit. Um, I don't do it enough, but it feels like it's a good idea, you know, just thinking about I'm grateful for my life, my wife, my health, the, you know, the sun, Toronto, uh, baseball, dancing, you know, whatever you're grateful for. I think might help put a stress that you might be facing into context and make you feel a little bit better.

That is awesome. All right, well, I would love to get on— you guys are on there— what struggle they're having, because it's a blab, it's interactive.

Yeah, so there's some questions. Rishi Cup TV is writing in, does it affect your ability to work? I don't know what that was in reference to. Rishi, if you want to maybe clarify. If you wanna ask a question, just do /q and it'll pop up in our questions. Somebody wrote in here, Askia, let's load it up here. I really love your top 10 rules for success videos. What inspired you to start producing them? Was it something internal where you draw inspiration from each subject? So not really related to sleep, but happy to dive in on that a little bit. It was selfishly for me, I guess it relates to sleep in that, like, your environment matters, uh, your environment creates who you are. And for me, I felt like I wasn't getting enough challenge in my environment. I felt like the people around me weren't challenging me enough. Um, I wanted to do bigger and greater things, and I didn't have that in my environment enough. And so I thought, hey, if I can surround myself with wisdom from people who've done a lot more then I can hopefully learn a little bit from them to be the best version of myself. So, you know, I may not want to work as hard as Mark Cuban, but there's other things that he does that I can learn from to make me the best version of myself. And so it was really just trying to surround myself with successful people, from entrepreneurs to actors to musicians to politicians to, you know, people who've achieved big things to help me do bigger things myself. So that's why I started the Top 10. It was selfish and I shared it, and I'm glad that you guys appreciate it and like it too, but it really started as like I wanted to get better and that was the inspiration.

That is awesome. So I see a question says, I've been realizing that maybe sometimes— oh, did you move it? Did it go down?

Oh, let me put it— let me pop it up. There you go.

Okay, so I've been realizing that maybe sometimes I'm working on adrenaline and then crashing. Do you guys know anything about adrenal health and have experienced this? I think for me, I know I definitely have, and I think that's kind of what we talked about with, like, you know, you're in flow, where you're so high and the energy is there and you want to work on it and you feel it going, you feel it going, you feel it going, but at some point, you know, it's like that old game NBA Jam, that game where You're on fire and everything that you shoot in that game is like, you know, nothing but net, nothing but net. But at some point the fire runs out, right? And you need to understand that. So I think for me it's like, yes, I do have it. And once you go down and you want to journal, for me, that's the way I do it. I just journal. So I let things out of my head and I don't think about them anymore and I wind down.

I mean, I don't know anything scientific about adrenal health, just my own experiences, I guess. I think you, I think you need the adrenaline as an entrepreneur because you're creating something that doesn't exist. You don't have a boss telling you what to do, and, and the joy and excitement should be fuel for you to create something amazing. If you're not excited about what you're doing, if you don't have adrenaline, then something's probably wrong with your business. Um, you might want to look at doing something else. Uh, and so sometimes that can last for like an hour, sometimes it can last the whole day. Like when I was doing my book, it was just one straight adrenaline rush for the day and I forgot to eat. You know, that happens. When I do these, right, like I'm feeling the energy now, you know, it's great. The Julian vibe will last me for the next, you know, couple hours. I'll take it to the next thing that I'm doing. And so it's doing things that, doing things that give you energy and trying to plan those into your day. I'm also a big fan of trying to schedule similar things together. So like Thursday is my public-facing day, so I've already had 2 meetings at Starbucks today. We're talking to Julian, I'm doing another one at 4 o'clock. I have a meeting later on tonight. All my meetings I try to package together and I like, I carry like the next meeting that I have, like Julian's face, you guys right now are getting the vibe that I had from Derek and Ed who I met with earlier and then the guy going to next is gonna take a little bit of Julian too, right? So it's like, it all feeds similar energy. It'd be hard for me to jump from this to now writing my book where I need to go like introvert deep inside myself, not be like the extrovert passionate guy, but go deeper in. And so I find jumping around too much between things messes me up. And so that's why I created my schedule. We talked a little bit about it before. Some people can do it well, for me, I can't. I need to split things up. So I think adrenaline is a good thing. Just again, I mean, the obvious thing is take care of your health, but, but, you know, I also think it's okay to go crazy on adrenaline. Like, if you have that, then use it. If you're, if you're feeling adrenaline rush, then stay there as long as you can. And every now and then you'll crash, and I like anticipate that. That's why I don't book anything in the morning. 'Cause if tonight goes nuts and I'm just feeling a huge high, like I come home from the meeting and I need to do 2 hours of work because I'm on fire, then I can sleep in the next day. And it's worth pushing off whatever I had planned for that morning because what I created the night before was gold. So if you're feeling those rushes, then plan it into your calendar to build yourself back up. So that you're not making yourself sick.

Love it.

All right.

Well, guys, I don't know if you have any more questions for Evan or myself about sleep, but for me, last thing is sleep matters. It does matter. Don't think that you need to be upset because you sleep, because you take a nap here and there. If you really work, right? I know a lot of people that sleep more than they work or they say like, I need a break, but they haven't really worked, you know, then it's different, right? But if you truly work hard and you push hard and then you feel like you need to take a break and take a nap, take a nap because the quality of work that you're gonna produce when you're tired is very low. The amount of time it takes you to produce quality work when you're tired is so much, bigger than the one that you have if you're not tired. It's almost that story of the two guys that are cutting a tree with the ax. And then one is like, he's cutting, he's cutting, he's cutting. He's taking a break just to sharpen his ax. And the other one is looking at him and he's saying, what are you doing, man? We have all those trees. And he's like, yeah, but I need to take a break because I feel like my ax is not sharp enough. So the other guy's like, no, I'm not stopping. I'm going to keep on going.

I'm going to keep on going.

I'm going to keep on going. And the other guy just waits 30 minutes or so, then comes back with a really sharp ax and just get his 3 down in like, you know, 20 minutes or so. And then he has 3 or 4 done and he goes back to his buddy and his buddy is still on his first 3 because his axe wasn't sharpened anymore, right? Because he was tired. So definitely his hit were not as strong anymore. So to me, that's why I constantly try to remind myself, I'm tired, I'm like, Julian, you the number one, the dude that's like hitting, but your axe is just not sharp anymore. Like you need to slow down, sharpen your axe and come back later to get it done.

Sharpen your axe, that's the next t-shirt.

There we go, there we go.

Cool. Well, thank you guys for joining. Uh, Louis, thank you for giving me the 300. I was sitting at 299 for a while, like, ah, give me 300. So Louis, I appreciate that last little prop to get to 300. Uh, Julian, for people watching, where's the best place they can, uh, find out about you and this article that you're gonna be posting?

Absolutely. You can check it out at sleepsumo.com, so sleepsumo, S-U-M-O,.com, and you can always reach out to me if you want to just email me at Julien, the French version, so with an E, julien.j.marian@gmail.com.

Awesome. Thank you guys. Thank you, Julien. Have a great day.

Thanks, guys. Bye.