All language subtitles for 2. Get deep reparative Sleep

In this section

We see why D preparative sleep is important for

Testosterone and how to get there

And so sleep is actually crucial for testosterone production

And that's because the majority of our testosterone is released

When we are sleeping

And a type of sleep

Called rapid eye movement sleep

Seems to be the most important part for artist reproduction

Because testosterone starts increasing

REM sleep

And REM sleep is more present later in the night

And we also know that restricting sleep later in the night has a bigger impact on our testosterone production

Earlier in the night because we have more impact on our rapid

Eye move

Sleep later in the

Now we also know that sleep disturbances such as not sleeping enough hours

Sleeping in a fragmented fashion where you don't get sleep in one go

Having sleep apnea where your Airways get clog

And you are waking up because you don't have enough oxygen when you're sleeping

And mouth reading where you don't breathe through your nose

All of these actually lower your testosterone

There's even a study that looked at one week of sleep restriction

In young men

And by Sleep restriction they

5.5 hours

Which seems to be normal for many of us today

And just one week decreased testosterone by 10 to 15%

No obstructive sleep apnea which is actually a disease can be

Quite detrimental for your

Health for your

Metab

Is actually also associated with lotus

And the mechanisms by which lack of sleep

Keep up your disrupted sleep impact testosterone are that they actually increase our cortisol level when we don't get

Enough sleep

Or when we are

Waking up

During sleep for example in sleep apnea

That actually increases

Cortisol it increases our stress hormone

And this lowers our testosterone especially if you have high cortisol why you are sleeping which is the most important

Parts for making testosterone

Well that's where you lose

The second reason is that

When we have less

Rapid eye movement sleep because our sleep is not deep enough or it's not

Reparative enough for we don't have enough hours to actually get to rapid eye movement sleep

Then that's also will lower testosterone production because it seems to be produced

Mainly during that face of

And finally when we like sleep or we don't sleep enough

That lowers our sex hormone biting globul

And we know that we don't want levels that are too low there

Now I want to focus on a specific area because it has

A huge impact on the quality of our sleep

And thus our testosterone production

Which is the way we

And so we want to do a lot more nasal breeding and we want to avoid mouth breathing

And that's because

When you breathe through your nose

Actually boost your nitric oxide which relaxes our blood vessels

You get better tissue oxygenation

The nose is actually better at getting us just the right amount of oxygen

And CO2 which oxygenates the tissues better

We also have less risk of hyperventilation actually when we breathe through our mouth

We can hyperventilate very quickly

And that can stress our body

Nose breathing or so supports relaxation because it activates our rest and repair program

It is better for filtering air and for warming it for our body

It also allows us to have clearer thinking because it's synchronizes our brain wav

And finally the most important piece for us is that it lowers

Our risk of sleep apnea and snoring

As you can see here

Sleep apnea is actually

Very much related to Airway res

Since

Our air

Being able to get the air into our body

And as you can see here you get a lot more Airway resistance when you breathe through your mouth versus your

So to optimize or testosterone levels

We want to boost nasal bre

And the first thing you want to do there

Is to retrain your tongue to rest on the top of your mouth because that way it liberates space in the

The back of your air

As you can see here when your tongue rests low

It actually blocks the airway for nasal

Now this is a hard thing to do because you don't want to just be pushing your Tong

In on into your teeth you have to be very careful here

And in my exper

The best way to achieve this position

Is a mix

Chewing

Gum such as Masti gum which is a bit harder and so it trains your

Your Joe to actually

Get better

And

Do more relaxation in your jaw especially in the back of the job because this way you increase the size here

The size of the back of your mouth

And this gives enough space for your tongue to go up

The second thing you want to do is to address any issues or any allergies because they can block your

Diesel pass

And make it harder to bre

Through your

Now what is interesting is that the more

You breathe through your nose the easier it becomes because your Airways are going to actually expand

You also want to start

Consciously switching to nose breathing

The more you do it as I was saying

The easier it will get because the nasal Airways will expand

And the more it will become automatic for you

You want to also nose breed during exercise and I know that this is

Difficult for many of us

Especially when you're doing cardio or or this kind of exercises

Try to push yourself as much as possible to breathe through your nose

Because it will improve your oxygenation and your end

Actually for example if you're running you will notice that you will be able to run for longer

Is your breathing through your nose

And he could also improve adherence to nose breathing at rest because when we train

Our body to do something

Under Pressure it is much easier for it to do it

When we are

And then the final piece here is to tape your mouth at

And so there are

Specific

Tapes that we can use on our body and you can

Use it on your mouth

So that you push your body to use nose breathing more than my breathing during

Actually would improve your sleep

And it will train your body to nose

The second area of improvement we want to make

It is to avoid disrupting our rapid

Eye movement sleep remember this is the phase of our sleep

Where we produce the most testosterone

And so to do that we want to avoid caffeine and alcohol especially late at night

Cigarettes

Late at night as well marijuana

Antidepressant opioid

In benzodia

We also want to avoid not breathing and boost not breathing as we just saw

And we won't diagnose

An address obstruct

Sleep apne

Example

If if you lose weight in many cases you can actually improve your obstructive sleep AP

If you

Tape your mouth and you start breathing through your nose that also can improve your obstructive sleep AP

And finally the last

Area of improvements are

Tips to improve your sleep and get

Deep circadian reparative sleep overall

And we're going to start with light

Because remember this is

Biggest most important circadian sign

So you want to harness light in the right

During the day especially in the early morning

Get as much bright light

As possible because light through the eyes

Will turn tryptophan in our eyes into serotonin and then serotonin is going to be recycled

Later in the day into Mel

And remember melatonin puts

So the more bright light you get in your eyes

Early in the day

The

Melatonin you will be making later at night

And the better

In the evening you want to avoid as much light as possible especially blue light and

It's like because those suppressed melatonin and

Delay your sleep and avoid or or maybe get you insom

So use dim lights in your house

Use red light and also

Blue light blockers

If needed

When you sleep you want to be in a room that is Pitch Black

You can use blackout curtains you can use

I'm

But this is extremely important

Even

The light from the streets

That comes from a window can disrupt your

There are studies that show that those types of light or even like very little light in your room

That can

Give you metab

Syndrome

Disrupture insulin

And can actually disrupt your sleep and the depth the depth of your

The second set of tips are around mitigating electromagnetic fields

So we saw before that electromagnetic fields have an impact on our sleep they increase insomnia

Time to make it harder for

To sleep

So you want to turn off your Wi-Fi

Bluetooth

Put your phone in airplane mode

And then get your bed off the wall

Or don't use plugs near your

Because this way

You don't get the electronic smog around your bed

You also want to get to the right

Temperature to

Our body needs to cool down

To be able to

Get to deep sleep and to be able to sleep in a good way

And so you want to

Get a warm shower before sleeping that will actually lower your body temperature and get you

You to sleep faster

You also want to be in a room that is Comfortably

So think

18 to 22

Celsius or 64 to 72 Fahrenheit

It is extremely important to time your food and drink

In the right

So

No food late at night because that

Acid reflux

And that's also increases

Your stomach activity which can

Flash with your your sleep

So you want to have your last meal at least 4 hours before bed

And you don't want to drink

Too much water

Otherwise that would wake you up

To go to the toilets you also want to hydrate

Just enough

So that you don't wake up being

You want to avoid caffeine especially in the afternoon because that

Did they

And finally you want to avoid alcohol especially late at night

The next set of tips are around exercis

So you want to do continuous movement throughout the day because that builds up our pressure to sleep

And gets us to a better

You also want to exercise

Either in the morning and

Afternoon remember

Morning is ideal for walks

For swimming for running

And then

The afternoon is ideal for

Weightlifting intense workout

And I finally you don't want to have any intense exercise late at night

Cuz remember that we increase your cortisol

Increase your body temperature

And both of those will delay your sleep and make you sleep less preparative

Before sleep you want to make sure that you have deep relaxation and avoid any excitation

So do things that make you relax things like reading meditating relaxing

You can also use an acupressure mat

For deep relaxation

These are some of the best products that I've used

To get you to sleep very

The acupressure

You want to avoid social media and your phone within 1 hour of bed

Because those will usually went

Expose you to light and second

Get you excited mentally excited and that delay sleep that will make it harder for you

To sleep

If you not make sure that you're not

Early in the day and not within 6 hours of bed

And this way

You can

Build your pressure to sleep and you can sleep well at the right time early enough

And finally use a grounding

To relieve stre

And help relax

These are maps that you can connect to your plug

Have a problem in terms of

Plugs because

They usually only use the Earth

Part of the plug

They don't use the electrical part of the plug

So you can use them

And those will actually connect you to the Earth they will give you

Free elect

Sounds from the Earth

And those

Extremely relaxing

And that is one of the best hacks that I use

To get reparative

You obviously don't want to stress over your sleep a lot of people keep looking at the watch keep stressing

That they're not getting to sleep at the right time

Don't do that because that actually

Has the opposite impact

It will just

Keep you stressed and then delay your sleep

Instead remove any clocks especially those that are visible from your room

If you wake up during the night just relax

And don't stress over it

Just stay relaxed and

You go back to sleep

What you don't want to do is to get exposure to light

It's because if you wake up

In the night and get light in your eyes

That should make it harder for you

To sleep

You also want to master

So Some people prefer white noise

I prefer to have

And in that case I either

Air

If there is noise outside in a hotel for example

Or if I'm at home and there is no noise then I just

Don't

And the final tip here is to avoid fluoride this is quite an important tip because

You

Actually drives the classification of our pineal gland

And remember

Pineal gland is

Secretes melatonin

She gets us to sleep

And we should drive a lot of the repair going on in our body so avoid fluoride

You have fluoride in your water usually

You can have fluoride

Depends that you use if they have Teflon

And you can also get exposure to Fluor

Food and drink