Friday Q&A: How to Beat Daytime Fatigue & Sleep Better at Night

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We do want to make sure you're getting your eight to nine hours of quality sleep. But it's not just that. It's not eight to nine hours of sleep, it's eight to nine hours of quality sleep.

Here's JJ Virgin Triple board certified nutrition and fitness expert and four time New York Times best selling author. It's time to reignite wellness.

Hey, it's jj. This is Friday Q and A. I grabbed these off of Instagram and Facebook and also of course if you're @ subscribe to JJ, leave a review. You can ask questions question there too. And for everybody watching live on Facebook and Instagram, this is all part of season two of the JJ Virgin lifestyle show Super Fun. So we are going to answer the first question from Randy J. Hall said quick tips for sleep. Super tired during the day, insomnia at night. Oh that is the worst. Tired and wired well, not on my watch, Randy, if we can help it. So let me give you some of my tips that have worked for loads of people, including me. Number one, you really want to establish your routine and I'll tell you, I travel all the time but I have a routine and that keeps me sane and keeps me sleeping well. And I also track with an Oura ring. So I always use my Oura ring just to keep things what you measure and monitor you can improve. And so first thing you wake up in the morning, ideally what is a good night's sleep? You fall asleep within 30 minutes of going to bed. You stay asleep throughout the night. You wake up feeling rested without an alarm and hopefully you haven't just fallen off your chair laughing and that you go, yes, that's me. So when you wake up in the morning, the first thing you want to do is if it's light outside, open up the drapes because you've slept in a pitch black room, open up the drapes, get outside if at all possible. I live in this amazing place now in Tampa where I can go outside in the morning. Literally the birds are chirping it's beautiful and I go out on the grass. That's the ultimate purpose. If it's still dark when you're waking up, that always drives me crazy. I wish we could somehow just follow the sun and live in a place where, you know, it went. It got dark around 8 o' clock at night and got light around 6 and it never changed. But if it's still dark when you're waking up, then flip on the lights. Especially if you can use those northern lights that mimic natural sunlight. Because we got to get you up and going. And I always start the morning with caffeine. But one of the things that's important if you're one of those tired and wired people is find out if you're a slow or flow fast caffeine metabolizer. Because if you're a slow caffeine metabolizer, you may find that you cannot drink coffee after morning. And so I'm one of those people who's a faster caffeine metabolizer. I can do it in the afternoon, but if you're slow, stop it in the morning, have it in the morning and maybe even reduce it down to a lighter caffeine like green tea and then knock it out. Same thing with stimulating exercise. I used to teach aerobics in Japan and my last class I taught was like at 8 o' clock at night and I was going to bed at 2 in the morning. So knock off the stimulating activities at night. You should be winding down, you should be bringing the lights dim, cooling down the temperature, take a hot bath because then your body will cool down even more. And then ideally put in some lavender essential oil and some Epsom salts in that hot bath. Even better. Now one of the other things you want to make sure that you're doing in that hour before you go to bed is getting off of all of your electronics that just keep your neurons fired up. And I always say it's when you're going to get that email that you don't want to get that you can't do anything about till the morning, but it's going to keep you up all night. So get off of all of that. Read a good but not great book and read it. Read an actual physical book. And three to four hours before bed and further away is better. So four would be even better. Have a good meal. That follows my trifecta of healthy fats, cleaning protein and lots of fiber. Why that's going to keep your blood sugar balanced. Quite often we wake up at night because our blood Sugar is not stable or we wake up because we had too much alcohol and that triggered a big blood sugar dip and an adrenaline hit. So watch those things. Then. The final thing that I do every night is I take my product, Sleep Candy. This might sound like a shameless plug, but I made this specifically for myself. It works like a charm. Give it a try. Has a blend of ingredients including melatonin and 5 HTP and inositol and B6 that are going to help you fall asleep and stay asleep. And both those things are critical. Remember, it's not how long you, you know, it's we do what want to make sure you're getting your eight to nine hours of quality sleep. But it's not just that. It's not eight to nine hours of sleep. It's eight to nine hours of quality sleep. Super duper important. All right, there you go. That's my Friday Q and A. Now, if you'd like to leave a question, here's what you do. If you haven't subscribed yet for the JJ Virgin Lifestyle show, it's easy. Go to subscribetoj.com Yep, it's that easy. And thank you, team, for making that awesome link for me. And while you're there, if you haven't left a review yet, leave a review. You can also leave a question there or leave it at JJ Virgin on Instagram or JJ Virgin official at Facebook. All right, see you next.

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Foreign. Hello listeners, this is Anne Bogle, author, blogger and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I take all things books and reading with a guest and guide them in discovering their next read. They share three books they love, one book they don't, and what they've been reading lately, and I recommend three titles they may enjoy reading Next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years, and possibly the rest of their lives as well. And of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything, you'll learn something about yourself as a reader and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and visit our website what Should I read next podcast.com to find out.