Ep 83 // How To Fix Your Sleep

Fitness Stuff (for normal people)

Tony and Marianna

Health & Fitness

4.9 • 644 Ratings

🗓️ 17 October 2023

⏱️ 101 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this episode of the Fitness Stuff (for normal people) podcast, we dive DEEP into the realm of sleep - its importance, the repercussions of neglecting it, and the science-backed solutions to ensure a rejuvenating night's rest. Ever wondered why decision-making feels impaired after a sleepless night? Or why your mood seems unpredictable on those groggy mornings? Discover the short and long-term impacts of inadequate sleep, from cognitive dips to hormonal imbalances. Plus, get insights from compelling research on what you might be missing out on from putting your sleep on the back burner.

The episode isn't just about the problems; it's about solutions. Aligning our lives with our natural circadian rhythms can be a game-changer. We'll discuss how to harness the power of this internal clock and make it work in our favor. From the ideal wake-up routines, daytime habits, to winding down strategies before bed, we guide you on how to optimize each segment of your day. Do you know your chronotype? It's a concept that can revolutionize how you plan your day and when you sleep.

And for those seeking tangible action items, we discuss affordable tools, habits, and even supplements that can elevate your sleep game. Remember, it's not always about the quantity of sleep but the quality.

Sign up for Fitness Stuff Pod PREMIUM for just $5

Bonus Weekly AMA Episodes Every Friday
12-Week Push/Pull/Leg Program
Monthly $300 Legion Athletics Giveaway
Exclusive discounts and more

Sign up HERE!!

Legion Athletics

20% Off Legion Athletics here (use code FSPOD at checkout)

Links from the episode:

IMPORTANT NOTE - We are making $0 from any of these links if you purchase from them and are affiliated to them in no way, just the best products we have been able to find for our listeners

Sleep Tools:

Amazon Sleep Toolkit List

Sleep Trackers:

Oura Ring Discount ($40 off any ring)

Whoop Band - not able to find a discount, sorry :(

Apps:

Reveri NSDR App

Headspace Meditation App

Other mentions:

Examine supplement research database

Spotify Sleep Playlist (12h sound loops white/brown/pink noise)

Episode 37 of FS.POD (What Metrics You Need To Be Paying Attention To On Your Apple Watch, Oura Ring, Whoop, etc.)

TIMESTAMPS:

0:00 Intro/Ads

3:00 Overview of Sleep

8:45 Not Getting Enough Sleep

12:36 Benefits of Sleep

20:00 Sleep Chronotypes

24:00 Circadian Rhythm

30:30 Sleep Apnea

35:30 Sleep Quantity vs. Quality

40:15 The Best Way To Wake Up

53:00 Preparing Your Body For Sleep In The Afternoon

01:04:00 How To Fall Asleep

01:20:00 Sleep Supplements

01:31:15 How To Stay Asleep

01:32:00 Room Temperature

01:32:45 Darkness Tools

01:33:30 Quite Setting

01:34:15 Mattress & Pillows

01:38:10 Mouth Tape

01:39:00 Sleep Meds Warning

Instagram: @fs.pod

(follow our Instagram stories to take part in the weekly polls we use in each episode!!)

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome back to the Fitness Stuff for Normal People podcast. I'm Tony.
0:03.9	And I'm Mariana.
0:04.9	And the fitness industry right now is not what it could be.
0:08.6	It's become something built on unrealistic expectations, aesthetics, and external validation,
0:13.0	directing attention from what matters the most.
0:16.0	The bottom line is we're not trying just to provide you with another fitness podcast,
0:18.8	but completely change the fitness industry for the better. By providing you with the knowledge and tools to give you the
0:24.5	confidence in applying best possible training, nutrition, and supplementation in your own life.
0:30.1	Where today, Tony's been counting this down for weeks.
0:35.2	I know.
0:36.1	I've been, this has been my fault.
0:37.8	He's been wanting to do it for so long and I haven't been mentally prepared for it. This is probably the most prep, I think, has gone into an episode since. I can't remember the last time, but we're finally here. I'm like a kid on Christmas morning. Today we're giving you a complete field guide on how to fix your sleep. Because fixing your sleep isn't as easy as taking a pill or wearing some blue light blocking glasses, which don't do as much as you might think. The reason your sleep might be suffering is probably different than the person next to you and the person next to them. You might struggle falling asleep. Or maybe you can fall asleep, but you can't stay asleep and you're waking up through the night. Maybe you get plenty of sleep but when you wake up in the morning you're as tired if not more
1:14.6	tired than when you went to bed in the first place.
1:16.6	These are all different problems and require different solutions.
1:20.6	So today the goal is to help you identify what area or areas of your sleep need fixing and then locate the tools that you can use to improve them.
1:29.3	We even put together an Amazon list of any products that we talk about or mentioned today that help improve your sleep,
1:34.3	like a sunrise alarm clock, which helps you wake up more energized, specific supplements and more that we are affiliated to in zero way.
1:42.3	We're making no dollars off of that. We'll put that in the show notes down below.
1:45.5	Wow. But before we jump into the business, if you love us or just one of us, because I know people probably have their fan votes and hate. I know people at least probably like, oh, we love Mariana and the other guy. He's okay too. If you like one of us, we'd appreciate it. If you went over, it's 10 seconds right now, go leave a five-star review on whatever you're listening for.
2:03.0	That pushes it to 10 seconds right now.
2:02.9	Go leave a five-star review on whatever you're listening for.
2:19.3	That pushes it to so many more people. And we're so appreciative of everyone who's done that so far. And if you're on Spotify, you can actually follow us. So every Monday when we publish an episode, you don't miss a thing. And it pops right up. And if you want more after each episode, you can join us on premium for just $5 a month,
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Tony and Marianna, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Tony and Marianna and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.