#32 - Matthew Walker
CHRIS EVANS - HOW TO WOW
Chris Evans
4.9 • 2.5K Ratings
🗓️ 1 January 2021
⏱️ 139 minutes
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Summary
HOW TO give yourself the best start to a new you in 2021. HOW TO improve your judgement, your mental wellbeing and even your sex life. HOW TO enhance your fitness performance and decrease risk of injury and break records like Roger Federer and Usain Bolt. HOW TO avoid dementia and prolong your life. HOW TO have the best night’s sleep EVER by incorporating 5 top tips into your daily routine.
Tips for a better nights SLEEP:
- Regularity- Try to go to sleep at the same time each night, even on a weekend. This will improve your quality and quantity of sleep.
- Darkness- An hour before bedtime dim the lights down by half or 70% in your home and keep away from laptops, phones or any screens before bedtime.
- Temperature- Keep it cool, have your bedroom at around 18 degrees Celsius. You will have a better sleep if your room is cooler rather than being too warm.
- Walk it out- If you find it hard to go to sleep or go back to sleep, get out of bed go to a different room with the lights dimmed down and read a book, do some stretches and do this until you become sleepy again then go back to bed.
- Alcohol and Caffeine- Be mindful of your alcohol and caffeine intake especially before bed (A quarter of caffeine stays in your system for 10-12hours)
Twitter: @sleepdiplomat
Website: www.sleepdiplomat.com
Book: Why We Sleep
MW Sleep Products: Shuni, Oura and Bryte
Chris's sleep prayer: Dr Wayne Dyer
Thanks to this week’s sponsor:
Life Lessons Festival:
The Sunday Times Life Lessons with added How To Wow. For which tickets are now on sale at Life Lessons Festival
Life Lessons was an instant hit early this year, indoors at The Barbican, :"when it was still winter !", so hopefully this year it will be an absolute smash as we are holding it outdoors at the amazing Chiswick House in early spring.
Our 3 day inspirational festival is back for its second year in 2021 from Friday May 14 to Sunday May 16th.
Tickets are NOW ON sale at Life Lessons Festival Hopefully, I'll see you there!
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Transcript
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| 0:00.0 | I would say that sleep is the single most effective thing that you can do to reset your |
| 0:06.1 | brain and body health. And every major disease that is killing us in developed worlds has |
| 0:14.5 | significant links. Many of them cause or to a lack of sleep. That list includes cancer, |
| 0:19.9 | certain forms of cancer, Alzheimer's disease, obesity, diabetes, hypertension, heart disease, |
| 0:25.4 | sleep, as well as most recently suicide and depression. And that's why I think there is |
| 0:31.9 | a very simple truth using that sweet spot of seven to nine hours a night, the shorter |
| 0:36.8 | your sleep, the shorter your life. That is the voice of Matthew Walker, the genius neuroscientist |
| 0:41.7 | behind the worldwide bestselling book Why We Sleep. I first interviewed Matthew a few weeks |
| 0:45.9 | after the books released three years ago since which he has become our planet's go-to |
| 0:50.3 | sleep guru. Sleep is the foundation of all well-being, the mattress without which the pillars |
| 0:55.3 | of diet and fitness would have nothing to lie on other than the floor. You miss out on |
| 1:00.6 | one hour sleep below the absolute minimum of seven to nine hours for the average adult |
| 1:05.7 | and the negative side effects will begin to kick in immediately when you wake up and get |
| 1:09.8 | on with your day or try to get on with your day. Chronic lack of sleep has now been proven |
| 1:13.6 | to increase the likelihood of amongst other evils, Alzheimer's, death by danger's driving |
| 1:18.8 | plus many forms of cancer. It is in short vital we do everything we can to get as much sleep |
| 1:23.8 | as we need prepared to have your mind blown by the one the only Mr. Sleep Matthew Walker. |
| 1:29.8 | That's in a moment, but first allow me a second to inform you this episode of How To |
| 1:34.2 | Ow is brought to you by the Sunday Times life lessons with added how to wow for which |
| 1:39.6 | tickets are on sale right now at lifelessonsfestival.com life lessons was an instant hit earlier this |
| 1:46.1 | year indoors at the Barbican when it was still winter so hopefully next year it will be |
| 1:51.6 | an absolute smash as we're holding it outdoors at the amazing Chisic House in early spring. |
... |
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