What's going on, Beech's welcome to the Daily Swole podcast, episode 3,004. Welcome to the show if you're

brand new. Make sure you subscribe and share the show with your friends. Today is Saturday, July the 27th,

and I sent out a swole text to members asking, what are you doing to stay focused this weekend?

And are you struggling with something in particular?

So I want to get into a couple of these topics because I think they're very poignant and I think

you might be dealing with the same thing. And if so, hopefully this helps you.

Riley says, sleep has been irritating me a bit. I have an aura ring. So I have been able to track

my sleep in the

evening. My latency has been within 20 minutes, and my REM and deep sleep percentages have

been between 15 and 25. But I still don't feel rested after. My efficiency has been lacking.

On average, I have about an hour and 45 minutes per night where I lie awake. My room is set to 66 degrees.

I also have a face mask to block out the lights. I do red lights before bed, as well as no electronics.

I have been taking magnesium and have just been trying to figure it out. Overall, I have really

improved my sleep, but still struggle with the time awake. If you have any thoughts, let me know and happy to provide more info if needed. There's a couple things with sleep

that can be confusing. For one thing, oftentimes when people have weird schedules where they

work third shift and they dramatically change their schedule, it takes a long time. It could take months and for some

people even years to reset your clock and your circadian rhythm. Also, a couple other hacks,

you need to be going to sleep at the same time every night. If you go to sleep at 10 some nights,

1 o'clock some nights, 12 p.m. 9 p.m. If you're fluctuating a lot, you are going to have

issues falling asleep and or staying asleep because your body is not used to that pattern.

So even differences of half an hour makes a difference. And I'm not saying I'm perfect in this

manner, but I notice when it fluctuates half an hour or an hour or even two hours, the quality of my rest and how I feel when I wake up changes. So you really want to be going to sleep at the same time and waking up at the same time. And if you're listening to this thinking there's no way in hell I can go to sleep at the same time every night. And I definitely don't wake up at the same time every morning. That could be a major issue. So if you're

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