34. Sleep - Hacks, Supplements, and Routines for Better Sleep | Ultimate Human Short with Gary Brecka

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 8 February 2024

⏱️ 14 minutes

🔗️ Recording | iTunes | RSS

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Summary

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/ For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka Order The 1 Genetic Test That Will Give You Results For Life Here: ⁠⁠⁠https://10xhealthnetwork.com/pages/genetic-testing?utm_source=gbrecka⁠⁠ Get The Supplements That Gary Recommends Here: ⁠⁠⁠⁠⁠⁠⁠https://10xhealthnetwork.com/pages/supplements?utm_source=gbrecka Sign up for 10X Health Affiliate Program https://10xhealthsystem.com/GBaffiliate ECHO GO PLUS HYDROGEN WATER BOTTLE https://echoh2o.com/?oid=19&affid=236 BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER https://bodyhealth.com/ultimate Are you struggling to get a good night's sleep? Do you wake up exhausted and ready to go back to bed? In this episode of The Ultimate Human Podcast, Gary Brecka dives into proven hacks and little-known strategies to optimize your sleep and maximize the benefits. He explores new research on how to support your body's natural circadian rhythms through subtle changes to your sleep routine. He also shares simple techniques that can help you fall asleep faster and stay asleep longer, while relaxing your mind and boosting your oxygen levels so you wake up feeling restored and ready to take on your day! 00:00 - Sleep, why is it so important and how do I get more of it? 01:30 - How to set up a sleep routine. 02:45 - How does magnesium impact sleep? 03:40 - 10-3-2-1-0 Sleep Rule. 08:30 - What is the impact of sleep medications? 10:30 - Why you should never work from your bed. 11:45 - Why you should never hit the snooze button. Gary Brecka: @garybrecka The Ultimate Human: @ultimatehumanpod Subscribe on YouTube: @ultimatehumanpodcast The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hey guys this is Gary Brecca and today we're going to talk about sleep. Ultimate Human.
0:16.0	Welcome back to the Ultimate Human Podcast. I am your host Gary Braca, human biologist where we go down the road,
0:20.0	everything anti-aging, biohacking, longevity, and everything in between. the
0:23.0	everything anti-aging biohacking, longevity, and everything in between.
0:25.0	And of all of the requests that I've gotten through my social media channels,
0:29.0	this is probably the number one request, and that is sleep. Why is it so important? How do I get more of it?
0:36.4	Well we know the people that sleep just six and a half to seven and a half hours a night
0:40.5	actually tend to live the longest and the average person falls asleep
0:44.7	in 10 to 15 minutes if it only takes you five minutes or less you are likely sleep
0:49.5	deprived. You know an average person wakes up between two and six times a night.
0:53.7	This is perfectly normal, and we spend about 25 years of our life sleeping.
0:59.6	11 days is actually the longest recorded period in history that anyone has ever lived without sleep.
1:04.8	You can live longer without food than you can without sleep.
1:09.1	In 2004, more than 35 million Americans were on sleeping pill prescriptions.
1:14.8	These were filled in the US alone.
1:17.0	And that number was double from the previous year,
1:19.2	the last time that we have statistics.
1:22.2	The introduction of things like blue light emitted by
1:24.4	screens which reduces the production of melatonin which also controls our
1:28.6	sleep white cycle and our circadian rhythm makes it difficult for a lot of Americans to fall asleep and
1:34.4	wake up the next morning. Blue Light reduces the amount of time you spend in the
1:38.2	rapid eye movement area of sleep which is needed for cognitive functioning.
	...

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