Snooze or Lose

00:07
It's time. It's always time for a vacay. What's up Chris Hansen? Welcome to the vacay podcast, my brother. What are we doing today? Another podcast on the road. I'm always on the move filming live from my parents' living room. Hey, but this is part of the consistency of podcasting. There's no pod fade around here. We get this thing, this ship rolling, you know? That's right. You just take the gear with you.

00:31
That's right, baby. I've learned to adapt to the podcast life. So pod life. Just live with this mic in my duffel bag and we're good to go, baby. Exactly. I'm Brian. All for your co-host, Chris Hansen, my co-host. We're the co-founders of a K and we are taking you on the journey today. The journey of sleep.

00:52
Sleep is important. We wanted to talk. It's been in all the news. I've been seeing a lot of articles. Chris and I are always on the forefront of the wellness space. I always try to get ahead. Every shortcut we can get. It's part of what we do owning the brand vacay and what we do with premium plant-based supplements. But in all seriousness, like it's.

01:11
become really important. Even I think we all knew that's kind of like we talked about last week, like the evolution of what we learned. There's like this ignorance built in. I think this is what I'm supposed to do and how I'm supposed to do it. And, but now like these studies come out and it's, whoa, you will die young. If you don't see, Oh God, I'm going to take a nap right now. Chris.

01:33
I know, but it's crazy. You know it instinctively, but I think instinctively, we just think if I want to have energy today and I don't want to feel like shit, then I need to get a really good night's sleep. Yeah. Or stay alive. As it turns out, it's definitely becoming more of a conversation. I think people are having where. And it's one of those things where technology is just advanced so quickly that we've not adapted to these disturbances in our natural.

02:02
Sleep cycles, I think part of it. Yeah. I think just with ironically, one of my biggest accomplishments is like smartphone marketing, but smartphones haven't helped the sleep issue much at all. I didn't know people were going to get so damn hooked on it, Chris. We did a too good of a job. You did a great job marketing these things or what? Now we just have a sleepless, depressed society. Thanks to guys like you.

02:29
I'm going to go home and sleep it off. But you created the problem and now you're creating the products with the solution. This is all part of the master plan. You've been planning this for years, haven't you? Yes. No, but it's crazy. We're evolving. They start doing these studies and you're like, OK, starts to make sense. And I was just looking, I'll go right out. It's one of my like my little snippets for the day. But I was looking at this as the relationship between.

02:58
the amount of sleep you get and like your mortality rate. So I've got this on my screen. We'll show it if you're watching. If you're listening, you should be watching on our YouTube channel, by the way. Go follow us at YouTube. Look at the vacay, just vacay, V-A-Y-C-A-Y, the vacay channel. Plug in there, go subscribe to that. We'd appreciate it. And you get to watch how beautiful Chris is talking about these subjects. But the number of hours of sleep, the sleep duration is on the bottom axis.

03:27
And on the side axis is the risk of all cause mortality. And so here you've got from four hours to 10 hours of sleep and you've got from 5% to 25% of mortality rate. So I'm gonna start us off at the low end. So if you get four hours, if you average four hours of sleep a night, we're looking at right around five and a half, 6% more all cause mortality rate. So.

03:57
That's where you'd fall on all these things. So they've combined everything into one. So you might have more risk for certain things, so certain things in your DNA. This is just, generally speaking, which means you have a 94% chance of living, but it's good. But here's where things start to get interesting. Five hours of sleep, it's a slight, like 1%.

04:17
Increase or decrease in your you want to lower mortality rate by the way Chris all of you at home going Oh high mortality or low mortality you want low mortality mortality equals death. Yeah death Yeah, so we want to we want this number to go down So if you get five hours of sleep, you're at a four four and a half Percent mortality rate. So you getting that one more hour and you'd be like, oh, what's one percent?

04:46
Dude, we're talking about fucking dying or living. That's the whole point of existing. Let's say one percent matters. So strong one percent in this case. Yes. Sleep matters. So one percent ish. Six hours, you get another like bump of half percent to one. So that five to six is a gigantic leap. But here's where things get real interesting. Six to seven is like a one and a half bump. You go from three and a half ish to two.

05:16
And then eight hours and so seven and eight, there's this perfect peak spot. But so seven and a half is the official number, by the way, seven and a half is where you want to be. You get almost down to like almost 1% and of mortality rate eight. You start to creep back up a little bit, but it's pretty damn close. That seven and eight are like equally good. So anyone of you listen out there, you're like, man, I need seven or do I need eight? Yes.

05:45
is the answer. Either one. But here's where things get shysty, my friend, like really juicy. So you're like, oh more sleep's better. Most sleep? Less problems. Nope. Most sleep, no problems. Nine hours of sleep, you go all the way to eight percent. Nine hours is worse than four hours. That's way worse. That's the, but wait, here's the big stinger coming up.

06:14
If you average 10 hours of sleep, you go to 25% mortality rate. 25%. Why? I need to know. It is a gigantic leap. I'm just going to read you straight from this article. It's really fascinating. This comes from insidetracker.com, sleep duration longevity. I'm not making this shit up, people. This is real. So it says...

06:43
Studies show that there's either a U-shaped or J-shaped curve between hours slept and risk clearly indicate that there's a sweet spot. One study found that a sleep duration of 10-plus hours was associated with a 34% increased risk of all calls, mortality in men, and a 48% increase in all risk mortality in women compared to those who sleep an average of seven hours a day.

07:12
So it's, but let me just tell you that this curve, it looks a lot more scary than just that percent they just quoted. Cause it's big leap. Don't you don't want 10 hours of sleep a day, my friends. Is there any data as to why I'm very curious about this? So why is sleeping longer and not always better for health. Glad you asked that Chris is right where the article went. You are a good co-host researchers hypothesize. Is that a word?

07:42
Anyway, that prolonged sleep duration may sacrifice sleep quality. When sleeping for 10 or more hours a night, the body may not be getting quality, restful sleep. Low quality sleep may leave you feeling tired throughout the day, waking up during the night, spending more time trying to fall asleep. Quality sleep is crucial for the body's repair processes necessary for longevity, promoting effects. So the point being.

08:10
If you sleep that long, you weren't really getting great sleep. It makes sense. I've had that experience myself or some nights. I feel like if I go to bed at a good hour, even if I sleep less, I'm more rested than say if I go to bed at 2 a.m. And sleep till noon. I feel way crappier. Yeah.

08:33
I always feel groggy if I get bored and I have so little it's been a while and I feel groggy for other reasons usually like drinking too many beers but the book if I get more than like nine I think I'm gonna feel great. Oh good. No, it's like I'm in a head fog same next day. Yeah, same. I don't know. It's the study is really validating now.

08:55
It says being physically active strengthens the relationship between sleep and longevity. Some lifestyle factors may strengthen the relationship, meaning those who had optimal sleep and had certain additional factors were less likely to die from all causes. The relationship between sleep and longevity was strengthened based on self-reported physical activity. So if you're working out and doing other things, it had this.

09:22
study you might could improve. It's actually reversed what you're thinking. So let's say you're only getting four to five. If you're working out your counter balancing a little bit of it, but not all of it. But then if you're having very little like physical activity and live a secondary life, it all, these things are exacerbated in the wrong direction, which makes sense, right? Yeah. Hey, there you have it. That's one of our first studies here. What we want to do is call out some of these things because

09:52
I think it's, I think when we think about wellness, we think about the things that we do. What we, what do I need to do? What I need to eat? What do I need to do? What activities? Sleep, sleep is about what you don't do. The opposite. So I think it's like the last thing people think about a lot of people. And now it's starting to rise to the top.

10:15
I agree. I think, and I think a lot of people are intimidated, like almost like a diet, right? It's, oh, I have to do this huge change where I think you're right. It's more about removing, remove the phone, remove more light with blackout shades. Remove more heat by dropping your temperature very low. Yes, I like. Let me give you some of my personal tips. I get these out for free.

10:43
It's one thing I get for free, Chris. It's my sleep tips. So, www.sleeptips.com. That's not really a real website. If it is, it's not mine. But 100% get the phone away from you. You cannot be able to reach the phone, period, in a story. You'll improve your sleep greatly. You have to keep it either in another room or somewhere.

11:06
where two things don't happen. You're not notified, you're not tempted to look at it. I'm gonna make it three. And that light doesn't come on and stimulate your brain somehow. I wanna admit it, I don't always get high on my own supply, i.e. sometimes I don't take that advice. But when I do, I have the best night's sleep. So I'm trying to get better about that. And by talking about it, I get better at it, Chris. I start to feel like a hypocrite if I don't do it. So then if I talk about it, then I do it.

11:36
See? Yeah, we have all these listeners now that will call us out of her for shit. They live by what we preach. I know they're going to come to my house, look at my sleep pattern. Oh, it's getting weird. No, I'm serious. I keep the phone. If you keep that phone away from everybody's. I can't do that. It's my alarm clock. Guess what? Go to Walmart. You buy five fucking dollar alarm clock, right? And it'll wake you up. It works. What if the power goes out?

12:01
You have excuses in your life and I can't help you. Get your battery powered one. Yeah. No, it's just called worried about shit that doesn't happen enough to overstep. Are you worried about living or dying here? Talking about life or death here.

12:16
That's what I like to call analysis paralysis. Yes. You're overthinking it. Yeah. So anyway, get the phone away from me and dark, dark, dark. I don't know how I does it, but my seven year old still sleeps the light on the room. He's not even scared anymore. He's gotten used to it. And I'm glad I'm saying it. I'm saying these things. So I'm going to manifest them Chris. Yep. Cause neither my wife or I care. Like we used to, whatever you had to do to sleep. We want to go to sleep. You go to sleep. But now it's maybe he's not getting the best sleep with the light on. So I'm going to need to.

12:46
work on that but for me I will say this the house we bought one of the selling points is it has a killer master and it gets dark as a mofo in this room and I was like I'm sold between the like 12 by 18 shower and the darkness in the bedroom I'm like I'm in whatever you want baby

13:06
Blackout curtains. No, it's just the way the sun we have a lot of trees over the house The way the position the bedroom is we only really have one true window and it's got a pull down Just it's not a blackout shape, but it pulled down and like it's pitch black It could stay put black dark in that room if you want it to almost all day

13:25
Yeah. And I'm like, and I rarely get to utilize that other than sleeping till, I don't know, 7 45 on a Saturday morning, maybe eight. It was nine on Saturday. I'm just going to go ahead and admit it. It was a late Friday night, but don't judge the, but in all seriousness, keep it dark. I have that. It makes a bigger difference than you think it is. Like with the rays and all that, which about the smartphones, it is all serious. Can you sleep in lighted rooms? If I'm taking a nap? Yeah. But

13:54
Not naps, naps to understand why I could nap at the airport, but I don't have blackout shades, but I honestly the sun waking me. Like I'm trying to wake with as long as you've gotten seven to eight hours when it does. But your lifestyle in Miami, though, you're like going to are you talking about waking up or going to bed? No waking up, going to bed. I used to be able to sleep with lights on LED lights, more like aesthetic. Yeah.

14:24
Like I've got one of those light bars in the corner that I keep on like a cool purple at night to like calm down. Yes. But when it's time to actually go to sleep. No, I used to be big on I would have the TV on always and fall asleep with the TV on. But now I'm at the point where. I've done me wrong. I'll put on like a documentary or something on YouTube on my phone and have that playing on the nightstand with my eyes closed, but I'm not getting any light from it. I'm just listening.

14:53
I never thought I'd be that guy, but I think when I get older, I might be the guy, the thing that you put over your face like the dude. I'm that guy. I have one of those. Yes, it depends. Sometimes, yeah, and there's no external reason why. Just some nights I'm like, yeah, let me put this on. You have like emitters in that thing that's pulsating on your face. I need to get one of those. I do think I've seen those, but I used to sleep straight up like with a face mask and earplugs. Oh, wow. Hey, I can't do that.

15:24
Fully I might could get over the face one, but I can't sleep with something in my ears. I'd be like, yeah, man I don't know what got me that it started when I was like 12 Maybe maybe the dogs barking grown-up or something. I Don't know but yeah, it's like I need to know what's going on in the room Maybe it's the night terrors from too much melatonin But I need to be able to get at whatever's coming in even though nothing's coming in I don't want to not be able to hear

15:52
The intruders, that probably comes with having kids in the house. Yeah. I either want to hear what they're doing or I want to hear someone coming in so they can meet my little friend. I eat my shotgun in their face. Yeah. That's fair. You don't want to come in my house. Let me just tell you, but between me just being disturbed in the big bad bear when he's awoken through my 12 gauge in your mouth. No. Yeah. But in all seriousness, I couldn't do the note. No hearing. I need to hear, but sleep. I think we can sleep mass.

16:21
The biggest thing though is I think the light has more effect than we realize. It has to. I think so too. I think that's why the cell phones are disturbing to our natural cycle. It used to just be your TV was like the culprit. Now it's dude, I, even if I have to use my phone in the middle of the night, I try not to look at it at all because I just know it's throwing me off. Yeah. Yeah, it has to be. And that's why you had to keep away from you. That's old Kelly. All right. One of our mutual friends, Kelly Siegel.

16:50
Cause he didn't sleep well. Dude, get your phone away from you. He's I know he's that's brilliant. I'm like, yeah. So do it. Bro tip. And you know, I don't do it as I'm probably like 50, 50. I at least I'm I'll push it to where I can't get to it. It would be like five feet far enough where I had to get up to get it. It's not out of the room, which it should be, but keep it where you just can't easily grab it. The, I think the biggest thing is just having like routines. Like, and I think.

17:19
If you're listening and you struggle to sleep, you probably heard these things. But I think I think a lot of people, you're like me. And I guess what happens to get older, but like you, you write these things off is not mattering, not it doesn't matter. Oh, but it does matter. And it's like you're training, just like you train for anything else. Do you think it matters how many pushups you do every day? You think it matters? Like how long you work out that matters?

17:47
how you prepare before you go to sleep and the pattern that you have and the routines. I will say our kids do sleep really well, but I will say this, my wife is a middle school principal but growing through the school system very detailed, very task, whatever.

18:05
We, and so thus we've been very structured in their schedules, like nighttime, like we said that we don't go have fun and do all these things, but that's the one thing that we've like always been. And they all sleep really well because they have that schedule. They have that routine. And I think as adults, we slip out of that or think it doesn't matter because you're an adult or whatever, but it does matter.

18:30
Oh God, in college I had the worst sleep routines. It's not really until you have a job that demands you be on a certain schedule where even I had to reevaluate, like with you and I, we have wild schedules where.

18:46
Even traveling, like it gets thrown off your routine a little bit, but, and it's always the simple tips that you're like, eh, nah, like it's so much easier to go get a prescription or take this supplement than do the, which I'm talking to myself because the last few months I've definitely had to discipline myself on a better sleep routine with put the phone down, whether that's in the morning, not waking up or going to sleep.

19:14
trying to cut out the caffeine earlier in the daytime. I did, I used to drink coffee at nine o'clock at night. Like I'd taken nap after the work day from six to 7.30, wake up, have a coffee and wonder why like, I'm laying there at one AM like I can't sleep. What not to do? Yeah, you know what? That's how I learned best is do what you're not supposed to do until you're so burnt out that you have no choice but to make a change.

19:44
But and obviously working in healthcare. I don't care what anybody says. You're good at that. Yeah, man. I like to bang my head against the wall a few times and try my way before I go to that. What's been told to me for years. I think it's all part of being on tour or anything else. I'm terrible at shit and toast. Okay, it's time to do something about it. And even that you get used to hearing these guys hustle or it's yes, but make time for that seven, eight hours, whatever that is.

20:10
because there's definitely times I'm going on four or five hours for a week, two weeks straight. And it catches up to you where at that point, are you really being productive on four or five hours of sleep five days in a row? Like everything we're looking at these studies, your productivity goes to shit. Your clarity is going down. You're you might be thinking you're doing more, but your productivity is out the window. Like busy is not productive. No, exactly.

20:38
And I feel it too. We all feel it, but it's almost subtle sometimes when I don't think I'm feeling it because I don't have the... Look, when we all get like demonstrably less sleep, three hours less of sleep, of course you feel it, you're dragging all that. Like we all do that feeling. But then to your point, the productive versus busy, when I've maybe had one, one and a half hours where I feel like, fine, I'm normal, it's a normal day.

21:06
But then I look back at the day and I'm like, I did a bunch of shit, but I felt I didn't feel like I got it done as effective as I should have been. Yeah. Would have been. So things are subtle things. That, and I can, my mood to, I feel bad because I've got friends that can go three, four hours, say we're traveling. And maybe because they're partying and drinking where I'm not doing that anymore, where now I'm like.

21:33
You don't want to be around me. I will be a cranky ass if I don't get my rest time. And I've been a lot more cognizant of that. And I've accepted that's just what I need. That's just what the way my body operates. Like I need that unwind and that.

21:48
Say I'm like a seven hour guy. Yeah. I wonder if it's that hat I got you that said grog yes OB. I don't know. I wasn't sure what made me flip the I do like this. Cameron found us a really good article here on healthline.com. 10 reasons why good sleep is important. All right. Some of these you're like, I know shit, but you know what? Some of them are going to make you think number one, wait.

22:15
Sleep helps manage weight by regulating hormones and preventing overeating. A lot of people mistake sleepiness for hunger or hunger for sleepiness. Like when you're extra sleepy. You think you're hunger, you beg, you're actually just sleepy. I know this to be true because I have totally. So I read it might have been a year or two ago. Someone told me this.

22:43
I started thinking like the days where I whether it was a weekend and we'd gone out and the or like a week night where I didn't sleep well or worked on something like I Thoughted thinking about like the next day, and I'm like I Don't know three four o'clock. I would I thought that I was like starving or whatever now. It's probably hungry, but If you're super sleepy you can think you're hungrier than you really are so it helps manage weight And how big of a year you are when you're sleepy

23:13
I'm jumping on this.

23:18
If you're that, if you're sleepy too, you're not going to go do the exercise. You're not going to go to the gym. Like, yeah, it's like a just compounding cycle of unhealthy shit that really all starts at sleep. I feel like, yeah, it does because you think you're hungry or so. I think also is the, I get like a sweet tooth or something like I, which I'd normally do anyway, but I think it's like on like level 10.

23:43
I got my eat one packet of those of my kids fruit snacks and I eat 12. I'm really sleepy. Only if they're welches. But the number two food choices, just what we're talking about. Quality sleep supports better food decisions and reduces unhealthy cravings when you get enough sleep.

24:06
Number three, metabolism. All these are about your diet and everything so far. Good sleep enhances metabolic health and reduces diabetes risk. We're all looking for something like magical. It's sleep. Yeah.

24:24
Number diabetes, a no joke, one, two, three, four performance athletes benefit from improved physical performance and recovery. Recovery being the big one with sufficient sleep. I think that was a huge one. You hear like all the weightlifting fitness guys. That's one that always resonates with me because I'm like, you can do all this work in the gym, your diet can be good, but if you're not sleeping, you're like, every bodybuilder says that you need sleep. You need to sleep. Yes.

24:55
I think it's like they say 50% difference sometimes you have everything else down and you're not getting that enough sleep. When you produce moisture, HGH in your sleep too, your human growth hormone.

25:06
Yeah. The irony of this conversation is we're on a we're recording this on a Monday. It like middle of the day, like a Monday. Everybody in the room is kind of. Yeah, as I slam an espresso right before we start recording. I'm having a healthy monster monster. It's sugar free, though. Full bodied monster classic. Today's episode brought to you by Monster. No sugar energy. Not really. But anyway. All right. Brain.

25:36
Sleep enhances cognitive functions like memory, concentration and problem solving. And this is where I think is back to what you're talking about, like effectiveness. This is where I get it. I'm like, I do something. I feel like I do something like four times when I'm sleepy. I'm like, I'm like, I do the same thing like three or four times to get it where I need it. Yeah. Mood. This is yours. Moody, Mr. Moody.

26:03
It's me. Adequate sleep promotes emotional well-being and reduces mood disorder risks. Nailed it, bro. That's me. And I was not asleep was always been like not a healthy habit for me until I would say the last two years. Yeah. Especially in my partying days. Not a lot of sleeping going on there. So no wonder you felt like shit. Yeah. And I'm barely slept. Yeah. That's what happens when you do coke.

26:28
Yeah. So I hear. That's what I heard. Yeah, I know. We've all been there. Mood, adequate sleep promotes emotional well-being and reduces. All right. I read that one. We'll strike that one. Heart health. In my list, insufficient sleep is linked to higher heart disease and stroke risks.

26:50
This is like the who's who of every weight of every health issue. Literally, sleep. We should know these things, but I just don't think it's like again. Everybody's not aware of this. Like they know it should, but they don't discount it. Yeah, they don't know this specifics matter. Yeah, sleeping is good for you. Yeah, it is good for you. But it doesn't become real for you until you get hyper specific.

27:14
These are why it matters. I'm getting more hungry. I've got a bad heart. Holy shit. Okay. It gets more real the more specific you are with what the real risks are. So heart health, intimate sleep is linked to higher heart disease. That's there you go. Immunity. This is back to what we talked about for how long you live. Quality sleep strengthens the immune system and aids in fighting infections and mortality.

27:40
Which is common knowledge when you have a cold, everyone's had some rest. Go get some sleep. But if you're normal, people are like, fuck it. Three hours. Give me caffeine. I'm good. Yeah. Give me a energy drink. Oh, no. I'll just drink some coffee, man. I'll have soda later. But if you don't tell somebody, okay, no, you need sleep because you're going to live longer or die faster. You know, which one you want.

28:08
Now we're just scaring everyone. But anyway, you get the point. Inflammation, chronic sleep deprivation increases inflammation in the body. So my wrists hurt sometimes. I feel like literally if I go work out like stuff that would normally not bother me, feels tighter or like I don't have the flexibility in my joints. I feel like there's inflammation because I know I didn't sleep as well the night before.

28:34
And everything is causing inflammation now where like food or diets, where if sleep is one way to combat that, that seems like a pretty easy way to try to combat a problem that everyone's facing. Outside of taking Advil. Yeah, exactly. Which is not super healthy. And I think you bring that up, but that's where with VK we've come up with a product that we really believe in.

29:02
But I think this article that was the end of the article, but the 10 things now that we've scared everyone, everybody's like rushing to go lay down right now. I really should get a nap. I need to rest. But the, but you've had all these prescription drugs come out ambient, everyone, all these things like band aids and like PM this and PM that Advil PM town on PM and all these things and don't get me wrong.

29:28
If you struggle with sleep, there's no judgment here, but like it's become this epidemic of. I think going to the nth degree back to the analogy, like we said, of I have a glass of beer, but I don't.

29:44
Do a keg stand. It's like the same thing with sleep. Okay. I'm not sleeping well. It's serious. It hurts. It affects your emotional, all these things. Let's put you on the strongest medication possible to like completely wipe you out and your memory and everything else. So I'd love to see this mortality chart with someone taking Ambien. So that would be fascinating. Right. So just, and I'm not throwing Ambien under the bus. I'm sure it's helped some people. I don't pretend to be a doctor.

30:14
It's just, it'd be fascinating to see that, how much impact that's had on overall will and health and wellbeing. When you take something so strong at the highest level, that's not, does it have natural ingredients and things that can contribute in a lighter way to just that overall calmness. Is it helping you get to a natural sleep and a natural REM cycle, or is it just putting you in a coma? Yeah. What's up? Speaking of that, like Michael Jackson.

30:43
Like he got so bad and he was, that's pretty much what he was taking. Like the stuff he was taking was freaking what they put you to sleep with. Like literally tranquilizers. Yeah. That's what it took. Cause like he gets hooked on it. That's what it took for him to go to sleep or what he thought was. I think he might again, so psychotic from all that, cause he was never really sleeping and that's what I wonder with some of these prescription drugs. I don't again know this, but it's what's that quality of sleep blow or do you just feel like it was

31:12
I think it just knocks you out. And I, from my understanding, a lot of those you don't dream on them, where I've been told if you're not remembering your dreams, like you're not having healthy sleep. Yeah. I don't remember my dreams every night, but definitely. I remember mine, they're always weird as shit, like everybody else's. But I dream even when I take, like, actually this morning, I don't remember what the dream was. I just remember waking up going, it was weird.

31:42
but I woke up and I knew I had one more hour of sleep and I was like, great, I'm never gonna get back to sleep. Then I went back for that one hour, like 40 minutes and I had these wild dreams and I was like, whoa, I didn't even think I was gonna get there. And I was like, I'm just gonna get a good hour of sleep right there. You went back in that REM cycle. Yeah, my pupils were like bouncing. Whatever they do. Yeah. We were in Nightmare on Elm Street. No wonder no one sleeps.

32:10
That movie's like that scared the shit out of people from sleeping. I can't watch that shit. And finally, today on sleep, these five sleep habits could add five years to your life. This comes to us from Fortune Dotcom. Hey, you want to make some money, right? Fortune magazine talk about sleep because they know it. Healthy sleep habits for aging. Number one, mindfulness helps practice meditation to help aid relaxation before sleep.

32:40
I have never been a great meditator, but I do think I would put this for me in the camp of putting the phone over in left field. Yeah. Or maybe even before I get to the bed, I'm in my thoughts and not in my phone and just being aware. I think that's it. Just not having a stimulus, just laying there. I think that's the problem with a lot of people, even myself included, like I used to, and

33:07
like landing the plane, like going to sleep, getting all the gauges, doing all these things. And if you're just trying to go from a hundred miles an hour to zero, that's a really hard break.

33:21
And it doesn't end well. Going from viral TikTok dancing videos to just, all right, sleep. Yeah, calm this down. I'm looking on Amazon at all the stuff I don't need. And they're like, oh, I need another Bluetooth speaker. It plays really loud. And I'm going to sleep. Yeah, but it's true. I remember younger Lang a lot more like just Lang with letting my mind race.

33:48
Yeah. And not be not in a bad way. I think just processing, replaying the day, thinking about the next day. I remember having presentations in school, like running through the night before where I'm like, I think that's all positive stuff. And that to me, I look at is almost meditating, just being in your thoughts without outside stimuli. Yep.

34:13
Number two, diet and hydration. Avoid heavy meals and excess fluids before bedtime. I am not good at this one. I don't eat heavy meals. I'm horrible. I am a snacker. I have to like really keep the snacks at bay. I'm sitting here watching a movie or something or whatever I'm doing to over stimulate before bed. Like I'm guilty of both. Ah, I eat some of these cheez-its and whatever it is, or those trolleys. Trollies.

34:43
I like all I know. I won't eat candy all day until 11 at night. And I'm eating fistfuls of gummies. I still sleep. But I just something tells me that's not a good formula. Exactly. Don't follow what I do sometimes. But I do drink a lot of water, actually. But then the fine line here is not drinking enough to be healthy, but not to where you have to get up seven times moderate.

35:08
Exercise regular activity improves sleep, but avoid intense workouts close to bedtime Makes sense. You don't want your heart rate going like 140 and you're trying to calm it down Yeah, and I can tell the days that I do work out which is Almost every day but The days I don't I definitely tell I don't i'm not nearly as tired and ready to get to bed The working out is a huge Part of it. I think for me

35:38
Yeah. I think you've got to, you want to be tired, like both physically and mentally. And obviously most people are brain tired, but having done your workouts and having needing recovery, it helps with sleep. Cause there are some people I know that don't work out and I'm out there struggle with sleep. I'm like, you need to go make yourself tired a bit there. You know, your body. Dude, I had the conversation with my dad yesterday. He said he's been having trouble sleeping.

36:05
And I said, are you working out? And he goes, oh, two days a week, which is great. But I'm like, go sit in the sauna for 30 minutes if you're not going to go to the gym, just something to get your heart rate up and get your body juices moving. That's right. And I hammered this one. Tech limitation, minimize screen use before sleep due to blue light disruption. I mean, that and all the distractions we already talked about.

36:31
And lastly, watch caffeine and alcohol limit intake, especially in the evening. Which is fucking nuts because everyone I know wants a drink after work. Right. Yeah. Yeah. And then not at work. I know. How dare them.

36:48
No, never, never have I ever. That's the solution, folks. Just drink at work. Yeah, just drink all day and then you're fine and cut it off at five. Cut it off at five. That way you're getting drunk when you get home and Kalu and coffee all day. Yeah. Only the real facts here on the vacay podcast. No, but we're tongue in cheek a little obviously here. So yeah, it makes sense, especially the caffeine. Gotcha. Check.

37:15
drink the monster. It's tough though too. Even the gym, everyone's on a pre-workout. You hit in the gym at 6 PM and even that I would wonder, I'm waking up two, four, six peeing. It's like you got caffeine pumping through you and then whatever's in the pre-workout that's probably retaining water say maybe some, what's it called? Creatine. That's in a lot of the pre-workouts. It's, it truly is. It's a lot of discipline on yourself and awareness of your routines. You have to really evaluate.

37:45
What am I doing where I've become now more of a morning gym person because of that, I want to take pre workout. I never work out if it's like I mean, never a strong word. Ninety nine percent of the time, my workouts happen before noon and most of the seven a.m. ish. Like just if I don't get it in, it's like never going to happen. Or and then I don't know if it's this as much, but I still have the same energy. Like, I can't I don't get as much out of it because I'm.

38:15
It's harder to hit the gym after a full workday to find that motivation. Yeah, it's easy to have a seat on the couch and throw on the net. The kids always want to do stuff with me. So I'm like, God, I just want to work out and use want to play and do shit.

38:31
I guess that's a different form of work. I'm kidding the I'm enjoying it now cuz your kids actually like you like I'm in It's the phase where my kids actually like me and I know it's coming that your kids do like you And then it's coming when I don't know mays never come I'm gonna I'm gonna fight that stigma I'm gonna make my kids always want to do stuff with me It's called bribery and money

38:53
Let him lose at Dave in Buster's and have a seat. I know stocks coming in soon, but yeah, but there is the irony of the alcohol, which I don't know, like as long as everything in moderation, including moderation, but it's like, some people swear by a glass of wine and they go to sleep. Okay. I don't know. You want to mess with someone if you're healthy otherwise and you know, it's good for you. I think a lot of this is personal. These, some of these stats are great and all, but it's finding the personal balance for yourself, but.

39:19
just knowing the ramifications if you veer off of this too much or like the consistency. I think you nailed it. I think everyone's different. If I don't work for you, I think it's more of just be open to experimenting with some things because not sleeping makes you miserable. And I feel like we've had a lot of conversations with people being that we have a product for sleep.

39:47
People are desperate. If you're not sleeping good, people get very desperate for a solution. So it'll drive you to the wacko train real quick if you're not sleeping. Yeah, real quick. That's as, I've gone, if I go two nights, like back, I'll pull back to backers, like with, let's say less than five hours, I get into cuckoo. You don't wanna be near me. Like, woo. Even over the holidays, my family knows, like my brother-in-law will be like,

40:17
Think you need to go take a nap. He's like, why don't you go take some alone time? Like you're getting a little bit on Ray. The nefus are afraid of you right now. Go take a, go take an hour power nap. You had your moody SOB hat on. Oh yeah. The no yads. But it's true. But I get, it's just, you just, I can almost feel like the things go through my head. I'm like.

40:39
I don't need to take any of this too serious right now, because I'm not thinking clearly. What if I've had two back to back, not all night, two all night, or to be probably dead on the floor, but like really like maybe five hours total, six hours total sleep over two nights.

40:53
And it's been a while, thankfully. But man, that's why. But so I have done it or had it happen or had to do it for whatever it might have been a sick kid one night and then something else personal. Who knows? It's happened enough that I've seen that I have this empathy for people because I know how damn I had to do this. This was happening every night. It is desperation. Oh, it changes you. And it's horrible. It's torturous. So it's a huge problem that I think, like you said, we've all heard these things for years.

41:23
And maybe it's just at the point where because I feel you talked to him. Someone's in a shitty mood. Like a lot of times they're like, oh, I didn't sleep well last night. And that's a perfectly acceptable answer because we all are like, dude, I get it. Yeah, been there. But I think it's a matter of. With technology and.

41:40
We're so over simulated. You have to actively make attempts at, and it starts with you and your discipline. Like, all right, I'm going to take my control of this and try it. Let me try it and see what works for me. Yeah, exactly. And much said, not the phone or anything like that. I do think there's apps and maybe we'll do an episode where we talk about some of the tech that's come along with these things, wearables and things, but.

42:03
There's apps like setting timers, do things to remind you. Okay. Set a timer for when you need to turn the damn phone off or, but different things that you can do as part of your team, there's apps and technology that can help with that. So maybe we'll do an episode on, on some of those things, but. Hey, everybody. Sometimes you have these things and you have these learning things. All we're saying is get more sleep, damn it, but not 10 hours. No.

42:26
And if you need help, go to takeofakehey.com. Our own wine product is one of our highest reviewed products. And we'd love to give you some free samples. We're gonna have a giveaway here soon. Chris, appreciate you, man. Appreciate you.

42:40
We appreciate everyone else. Tell Storm to take a nap and calm down. He needs some doggy unwind, some peanut butter, CBD treats or something. Exactly. We produce. We really appreciate our producer Cameron helped with the notes today. Saw your other ones and twos. Chris Hanson coming to us from Sarasota today. I'm Ryan Alford. We'll see you next time on the vacay podcast.