New Sleep Hacks Study: Breaking News

Hi, it's Rob Moore here in this breaking news on a deep dive research study on sleep. Now, before I get into the study and share with you the results of the study, I find it strange that in the last few years writing books and commenting on sleep has become very popular. There's even a book called Why We Sleep, and so many people I know have read the book and said it's a brilliant book, and I'm like, well, Do we really need to know why we sleep? Isn't it pretty obvious why we sleep? Isn't it pretty obvious that we need good, healthy amounts of sleep? But I think that there's a lot of confusion in this area. Now, some people might also say, well, Rob, why are you talking about a sleep study when you help entrepreneurs start and scale their business and get better financial knowledge? Well, it reminds me of, um, Warren Buffett's Warren Buffett believes that there's two main reasons that he's wildly successful, and he says good genes and compounding. And you know, there's a little bit of humor in that, but Warren Buffett is nearly 90 years old and still very much on it mentally, and long term has made tens, if not probably hundreds of billions. His mentor Charlie Munger is 90-something and still fully on it, and they both still, um, run their enterprises and their business. So what does he mean by good genes and compounding? He means live long and have the benefit of long-term compounding work in your favor. Now I believe that sleep deficit is one of the top things that will reduce your lifespan. Now, I don't need to read freaking studies and books on why we sleep to know this, and I want to share with you firstly, before I share this study, your intuition and your body gives you all the feedback that you need in order to live a wealthy life. Now, by the way, the origin of the word wealthy is from the word wheel, which has formed the word wealth. And the word wheel, actually, w-e-a-l, actually means well-being. So wealth is well-being. And a lot of people don't associate money with well-being, but that's because they don't understand money and well-being. But do you know, in times gone by, the people who lived the longest were the wealthiest because they could afford to live in good conditions. And if you think about it, it makes complete sense. If people have zero money and they're in extreme poverty, they're more likely to contract disease and not able to overcome that disease, cure that disease. And if you think about the richest people on the planet now, they're into, you know, longevity. They're trying to hack to live 200 years, etc., because they can afford it. So wealth in money and riches and wealth and well-being are actually intrinsically linked. I should probably do another episode on that. But if you want to be a successful entrepreneur and live long and live well, sleep is one of those vital elements. And your body will give you feedback if you're not getting enough or good quality sleep. And you must listen to your body. You should listen to your body more than you listen to me, more than you read a book called While We Sleep, more than you listen to this study. Although I think these edified the point I'm about to make. Now someone on my live has just said had 4 hours sleep and feel shit. That's because you've not had enough sleep. Now if I go to bed after midnight, it's almost like Gremlins. Have you seen Gremlins? You know, after midnight when Gizmo creates a load of gremlins. I have tested this over and over and over. If I go to bed late, like midnight, midnight half past, that kind of time, I can't lay in. I actually don't think it's good to lay in. I'll talk to you about that in a moment. And I could feel absolutely ruined, like I've got a hangover of all hangovers, worse than a hangover of actually getting drunk. And I think to myself, I might as well got freaking drunk. And, and, you know, my head is fuzzy and thick, my body is acidic, your brain works slow. And then what happens is it affects your productivity, it affects your relationships and your communication, it puts you back a day or two in the week. It's often worse than a hangover. So this is actually one of the most vital things I think we can talk about as entrepreneurs. Now, what I'm going to do therefore is share this study, and I think it's common sense, but common sense is often uncommon. So breaking news today in a detailed sleep study, the team behind the UK Biobank work have studied 88,000 volunteers and believe synchronizing sleep to match our internal body clock may explain the association found with a reduced risk of heart attack and strokes. Okay, so I'm going to come back in a moment to the rest of the study, but let me just talk about that— matching your sleep with your body clock. This is why, you know, jet lag absolutely ruins us. So you should be going to bed and getting up Matching your internal body clock. Now, I think we probably have a human body clock, but I think we also have individual circadian rhythms. So I'll do some study and research on circadian rhythms. I would work out your circadian rhythm, and maybe you're leaning towards your body clock, and then match your sleep patterns to that. Now look, I actually believe that we have different circadian rhythms because I think human beings are individual. And you know, you get the night owls, but then you also get the early risers, and entrepreneurs tend to be early, early to rise. But if you're going— getting up early and then going to bed late, you're building a sleep deficit and you're creating a lot of stress and cortisol in your body and likely shortening your lifespan. So let me say this again: the team behind the UK Biobank work have studied 88,000 volunteers and believe that synchronizing sleep to match our internal body clock may explain the association found with a reduced risk of heart attack and strokes. The researchers collected data on sleep and wake times over 7 days using a device worn by volunteers to track, and they followed up what happened to the volunteers relating to heart and circulatory health over the next 6 years. Just over 3,000 of those 88,000 adults developed cardiovascular disease, and most of those cases occurred in people who went to bed earlier than 10 PM and later than 11 PM. So the breaking news is there's other causal and effect things that can't be put into this study, but generally speaking, between 10 and 11 PM is the ideal time to go to bed on general natural body clock circadian rhythms if you want to live a longer and healthier life and not develop such things as cardiovascular disease. And this was only a 6-year study, so 3,080 out of 88,000 developed cardiovascular— cardiovascular study in the next 6 years. And the correlation, or the major factor in this study was going to bed before 10 PM or after 11 PM. They go on to say, while we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock with adverse consequences for cardiovascular, cardiovascular health. This is the big bit, the next bit. I want to say this. I think this is the big bit, and I think this is common sense, and we need to get this message out to more entrepreneurs. The hustle and the grind and the working 15 hours a day and the being obsessed, it's got to fucking stop. It's got to stop. I'm sure 50 years ago everyone was telling everyone to smoke cigarettes, and now look at the damage that's caused because we know, because we've seen it long enough. All these people saying it takes 10 years to be an overnight success and hustle and grind and work harder than everyone else and get up before everyone else and go to bed after everyone else and sleep is for losers. This could be reducing our lifespan. And we have to put a freaking stop to this nonsense. So listen to this: the riskiest time was after midnight, of course, but it's been proven now in a study, or at least partly proven, um, potentially because it may reduce the likelihood of seeing morning light, which resets the body clock. So it screws up your circadian rhythm and your body clock. Okay, um, Regina Giblin, senior cardiac nurse at the British Heart Foundation, said this large study suggests that going to sleep between 10 and 11 PM could be the sweet spot for most people to keep their heart healthy for the long term. Now going back to what Warren Buffett said, Warren Buffett's two secrets to success are good genes and compounding. So what he means is live long and get the compounded benefits of long-term business entrepreneurship and investing. So don't be hustling 15 hours a day, getting up, um, you know, 4 AM in the 5 AM club and going to bed at 1 PM because sleep is for losers. There were a lot of entrepreneur mentors in the '80s and '90s saying you're a loser if you have loads of sleep. There's— if you want more hours in the day, get less sleep. And I think that's really bad advice, personally speaking. Common sense tells you to listen to your body. Now, you know when you feel acidic, when you feel diseased, when you feel cloudy. So, quick summary. If— look, please do me one favor. If you like any of my content, please share this, because, you know, in entrepreneur and business type, um, creating environments, content, podcasts, YouTubes, you know, a lot of the influencers that you follow in business and entrepreneurship. I don't think this is talked about that much, and I think it needs to be talked about more. If you got your optimum amount of sleep, which might be an hour more than you're already getting, okay, you lose an hour that you're not awake, but you might gain 5, 10 years of your life. Who knows? Because, you know, what factors are probably going to make us live long? One is probably going to be reduced stress. 2 is probably going to be diet. 3 is probably going to be exercise. 4 is going to be sleep. 5 is going to be breath. So you've probably got breath, sleep, diet, exercise, and wellness, or a lack of stress. I would probably suggest that those 5 things might be the difference from living till you're age 55 versus 85 and 90, and still being fully on it at age 85 and 90 and 95, like Warren Buffett and Charlie Munger. So we could look back and really regret the hustle and the grind and the working 15 hours a day to keep up with all of those that are obsessed, you know, go big or go home, be obsessed or be average. I get that, but don't sacrifice sleep. So please share this if you like any of my content. Please, I ask you, share this content. The world needs to know this stuff. It's breaking news. It's a new study. I think it's common sense, but it's not so common. Basically, if you have too little sleep, your likelihood of getting cardiac arrest or heart disease and probably many other things probably goes dramatically up. And the big killer is going to bed after midnight, a bit like Gremlins. I've been saying this for years. I don't know how many people have been listening to me. Hopefully people start to listen and take note. Now. So please hit the share button. If you're watching on TikTok, make sure you follow me. If you're listening on Clubhouse, make sure you follow me. And I would like to know your thoughts in the comments. I'm going to open up the Clubhouse room in a moment and, and get your thoughts. Before I do that, um, let me know in the comments what your thoughts are on this. What's your optimum sleep times? What's your optimum amounts of sleep? Have you tested 6 versus 7 versus 8 hours? Have you tested going to bed early and getting up early? Have you tested, um, going to bed early and getting up later? Going to bed later and getting up earlier? Um, so let me know in the comments what you think and what your optimum amount of sleep is. Now, I do believe it's different for individuals. I do believe that, you know, if you're very active, lifting weights, doing a lot of exercise, your body needs a lot of repair. You probably do need longer sleep. If you have sort of a lower natural um, cadence of the day, you're less active, maybe you're older, may— and your body doesn't need to repair as much, maybe you need less. I know a lot of athletes have power naps in the day because, you know, you're most likely to repair your body and your brain when you're asleep because obviously you're not having to do everything else. But here's my question to you, and it's really important: have you tested? Have you studied? Have you tested when you get up and when you go to bed and the optimum amount of sleep for how you feel and your productivity the next day? Because if you haven't, DM me the word money on Instagram right now. DM me the word money on Instagram right now. Now, why, why the word money? I have some gifts and resources that I give away to my community, my loyal followers. But what I'm going to add into this specifically for this content is I'm going to give you a free digital copy of my book, Routine Equals Results. My book, Routine Equals Results. Now, this book I wrote specifically to help you test and come up with your ideal routine. When you go up, when you get up, when you go to bed, when you do your key result areas, your income generating tasks, your highs and lows and ebbs and flows within the day. There's work log documents that you can use to do, to perform this test Natalie has just said, great book, double exclamation mark. Thank you, Natalie. So if you DM me the word money on Instagram— actually, whatever platform you're on, DM me the word money. Also, if you're listening to the podcast, go to robmoore.com/mm. So either DM me the word money or go to robmoore.com/mm. And there I'm going to give you a copy free, a digital download of my book Routine Equals Results. When you go to the page, because when you DM me the word money on Instagram— by the way, if you're listening on Clubhouse, follow me on Clubhouse, go to the bottom of my Clubhouse profile, and then you'll see my Instagram link. Hit me, follow me on Instagram, and then DM me the word money. If you don't follow me on Instagram, I won't be able to receive your DMs. I can see a lot of people commenting money on my Facebook page. I'm not going to be able to reply to you, I'm afraid. I'll try and go through maybe and give you the link, but the link is robmoore.com/mm. That's robmoore.com/mm. I think this is one of the most important books I've ever read. Do you have days where everyone's chucking their emergencies on you? Do you have days where you're overwhelmed and, you know, you start procrastinating and distracting? You don't know what your most important key result area and income-generating tasks are. Do you have days and times where you have so much admin and so many emails and so many DMs and you just can't get meaningful work done? And you're not— you haven't really got a good balance. Maybe some— when you see your kids a lot and your family, your work goes to shit. When you're really on your work, your family goes to shit. Your hobbies have gone to shit. If you can relate to any of this, please just go to robmoore.com/mm and grab that gift from me. And what I'm going to do is I'm going to give you a digital download of my book that's actually on Amazon. So it's a proper real book. It's not just a, you know, a crappy PDF or anything like that. I'm going to give you a copy of my book. Routine Equals Results. And that book basically teaches you, one, how to know yourself and your circadian rhythm and your ideal flow in the day, not imposed by anyone else, not, not anyone else telling you what you should do and when, but your natural flow. Uh, you know, for example, I get up at 5:30 AM and I get most of my productive work done before 8 AM, and then I do my content 8:30 AM to 9 AM, and I do my workout at 10 AM, and I do my meetings from 12 to 3 PM, and I never do meetings after 3 PM because that's a little drop in my natural flow. By 8 AM, I've got most of my key result area and income generating tasks done because no one's interrupting me at 5:30, 6, 6:30 AM. So I've got no distraction. So your environment and who's around you is really important in this subject, because if you've got loads of distractions, you could be like, right, I'm on it, I'm going to get my productive shit done, I'm going to do deeper meaningful work. I'm going to get in flow. And then you're 10 minutes into flow and then the kids are running, or you get loads of emails, or you get loads of social media, or you're interrupted in an open-plan office. And then you reset and start again, reset and start again, reset and start again. And then, and, and then that creates stress and creates cortisol. When you're constantly distracted, that will create stress and you will get triggered from that. So the book Routine Equals Results will help you see your natural highs and lows and ebbs and flows within the day. It will teach you all the variables to test, like what tasks to go when, when to do admin, when to do key result area, when to do key life area, when to do income generating tasks, when to get up, when to go to sleep, when the ideal optimum time for you to exercise is, because it's different to all of us. And then you'll create your ideal routine, and then you'll probably get 5 to 10 times as much done in half the time because you'll get deep flow, deep work, um, and you will know your priorities. You will remove all distractions, and I think your life will be way better. So here's what you need to do. If you are listening on Clubhouse, DM me the word money on Instagram right now, and I'll give you a copy of that. You'll also get a load of my other money-related bonuses. So So you'll get, for example, you're going to get a copy of my book, Increase Your Fees with Ease. When it's done, you're going to get my 16 billionaire interviews. There's loads of content. If you're watching on any other channel or listening, go to robmoore.com/mmm. That's robmoore.com/mmm, as in make more money. And there's loads of gifts, but I, um, actually I'll give it to you tomorrow. If you do it right now, I'll send you the digital download to Routine Equals results tomorrow. Now I can't give my books away because I'm published by Hachette, who are a massive publisher, in the top 2 with, um, Penguin and Hachette at the top 2. But I self-published this one, so I can give it away. So you otherwise would never get a free book from me. I don't like giving that kind of content for free, you know, when you pay, you pay attention. But it's a gift on the breaking news today that, um, a study has been performed by the team behind UK Biobank work. They study 88,000 people, they track their sleep for a week, and then they followed them over the next 6 years. 3,000 of them developed cardiovascular disease. Some of them were because they went to bed early. Most of them— or the big danger is going to bed after midnight. And the ideal time they concluded in this study, based on body clocks and circadian rhythms, is between 10 and 11 PM. Now, there are other factors, of course, that they have stressed, so cause and effect cannot necessarily be concluded. But in a lot— in isolation, if you go to bed between 10 and 11, and not too late, and definitely not after midnight, you are less likely to develop cardiovascular disease. Probably also strokes was referred to. Now, of course, there's sleep, there's diet, there's exercise, there's breath. I've been doing a lot of study on breath, and I do my 30 deep breaths in, 30 deep breaths out every morning. I've been studying the Wim Hof method. It's being suggested that it's not the amount of heartbeats that dictates the length of your life, but actually the amount of breaths. And apparently, um, the less you breathe, the longer you live. Of course, don't stop breathing. But by the way, I'm just starting to study that. That's quite a new thing for me. So You know, I'm just suggesting, don't— always go and do your own research. Of course, that's really important. But I don't think entrepreneurs— I mean, look, there's some specialists, but I don't think enough entrepreneurs are talking about breathwork, sleep. Um, and you know, this— and now a good amount of research on sleep. There's even a book called Why We Sleep. Of course, listen to your body. So I now do not put myself in a situation where I'm going to be asleep after 11 PM. And having this study is just going to edify this for me. So if I'm going to say London or going away somewhere, um, and coming back would get me into bed after 11:30, I'll stay over so I can go to bed earlier, so I don't have the sort of 90-minute commute. Uh, and you know, if I'm going to parties, which is freaking rare, or got events on, I just have to bail at 10. Every— all my friends know, oh, Rob will be gone by 10. Hopefully I'll be alive at 85 like Warren Buffett, worth $15 trillion, and pleased that I made those, uh, long-term decisions. So thanks for tuning in on the Facebook Live. Please hit the share button right now. This is absolutely vital to get out to the masses, and I would love your thoughts in the comments. So let's keep the discussion going. Hit the share button on Facebook, and remember, if you don't risk anything, you risk everything.