5 Hacks For Better Sleep

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This week's mini episode is all about hacking your sleep to make sure that you make the most out of those 6.5 to 8 hours each night. In this mini episode Evan provides 5 easy tips that you can start implementing tonight. Sleep is one of the major aspects of our health, yet most of us aren't getting appropriate amounts of it. While it's easier than ever to mess up your sleep and circadian rhythm, Evan will provide you with the knowledge and tools to get your circadian rhythm and sleep back on track and thus, improve your overall health. This episode is packed with great information and is a must listen. Enjoy, and start the path to better sleep.

Do everything with good intentions and connect to your elements!

Disclaimer:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Welcome back to the Elemental Evan show.

Today's a mini episode for mini episode, Mondays, as opposed to the

wellness Wednesdays, where I do the.

Full length episode.

So today is going to be on a awesome little topic that I think is

gonna be super beneficial for you.

And I'll try to fit these in as quickly as I can to keep this episode a mini episode.

Um, by the way, if you're watching this on YouTube and you notice that

this is a different background than you are normally used to seeing me in.

That's because I'm here at entity fitness, where my good friend, Jacob

Saldaña, who was on a previous pod, uh, episode of this podcast has

this awesome little setup here.

And so he has invited me to, uh, record in this space and super grateful for it

to have this beautiful technology and equipment and, uh, be in this amazing

little space to feel comfortable and, and share some health and wellness knowledge.

So anyways, today's episode is going to be all.

Five hacks for better sleep.

So I have done episodes on sleep before, but I figured I would go ahead and share

a condensed little episode that should not take up much of your time, but give you

a ton of value in return because that's what this, uh, this podcast is all about.

I created this to just share my health and wellness knowledge with all of you and

free of cost so that you can just enjoy.

Take control of your health and really, get back to a natural state

of being I always say connecting to your elements is the way to getting

back to a natural state of health.

And, uh, sleep is definitely a part of , you know, connecting

to, uh, better health.

So.

anyways, let's get into it.

So the five hacks for today.

So number one is wind down.

So a lot of people have a morning routine, which I have recorded an episode on if

you should have a morning routine or not, while there is also an evening routine,

and these are just as valuable and important to have as well, because a lot

of people will be, Doing a lot before they go to bed and they're not kind of allowing

their cell themselves to ease into sleep.

I mean, it's just like in the morning when you get up in the morning,

you kind of ease into the day.

Well, you also need to ease into sleep if you are, hitting a heavy workout

right before you go to bed, chances are your body is not gonna be in a very

good state to go to bed, obviously.

So having a very simple and easy nighttime routine is.

Extremely key to getting good sleep.

It could literally be just creating like a habit of making a nighttime tea

going ahead and cooling down the house, getting into bed, maybe reading a book

before bed, kind of setting like 30 minutes to an hour before bedtime, where

you're not overstimulating yourself and allowing your mind and body to naturally

get tired and get ready for bedtime.

So that's number one is wind down.

Have a nighttime routine.

number two is to turn off the lights.

So naturally we have evolved in a way where we, used the sun as our only

source of light, aside from a campfire.

Right?

So naturally our bodies are synced up with sunlight and if you didn't

have any lights in your house at all, then you would absolutely.

Wake up when the sun rises and go to bed.

When the sun sets, if you've ever been camping, especially for an extended

period of time without any electronics, then you know what I'm talking about.

It's extremely boring at nighttime when you have nothing to do and you

can't see anything, except unless you're right next to a, a, a camp fire.

Right.

And in the morning, well, you wake up because if you're in a tent,

it's probably pretty cold and you know, you're tired of, uh,

shivering in this, uh, little tent.

So you naturally would get up.

Uh, it's the same thing, you know, with the, when the sun rises, like

you want to capitalize on the daytime.

So our bodies are already hardwired to rise with the sun and go to sleep with

the sun, with the exception of having a fire pit or a bonfire, uh, which would've

allowed us to stay up a little bit later.

but nonetheless, our biology has not really caught up with our modern

technology and having all these light bulbs and television screens and things

that are going to kind of trick our brain into thinking that it's still daytime.

So one really easy hack is even if it's just an hour before bedtime, if

you turn off all the lights in your.

Or if you have like red lights that you can use instead which will not

stimulate the brain and make it think that it's daytime, that can work as well.

You can use candles if you would like as well.

Illuminate your house or your room?

This is because the light from a fire is much more natural for

us and it doesn't stimulate the brain like a television would.

And, having lights lower to the ground as well is gonna be helpful.

But overall, what I try to do is, 30 minutes to an hour before bed minimum, I

try to turn off the lights in the house, or at least dim them as much as possible.

Anything you can do to try to lower the light level is going to

help, especially after 10:00 PM.

Like you definitely should be, having all the lights off you don't really want.

Have lights on at that time.

And if you could do it any earlier, like when the sun is setting, then

definitely do it then as well.

So that's number two.

So number one was wind down or have a nighttime routine.

And number two is turn off the lights.

Number three is going to be cool your room.

So it has been found that.

Our bodies prefer to sleep in a cool environment.

So if you have the luxury of having a, air conditioner or something like

that, then go ahead and use it more.

So in the evening time, as opposed to the daytime, because you will

be able to create an environment, which is going to be very helpful for

entering into a deep and restful sleep.

That is why you might have seen, you know, all these different things coming out that

are like, meant to cool down your bed.

There's like chilly sleep and all these other, uh, different inventions that

they're coming out with, where you can have these blankets that actually, you

know, maintain a certain temperature to keep your body nice and cool and

comfortable when you're sleeping.

If you don't have air conditioning or something like that, then just simply

cracking your windows and allowing some cool air is going to be key.

And also.

Wearing clothes that are not going to help you overheat.

So, um, light, airy clothes, or if you care to nothing at all as well

is probably the best way to go.

And, uh, you know, just really allow the body to cool down.

Uh, we release a lot of heat through our palms and our feet

is the bottoms of our feet.

So keeping those out of the blankets as well, if you are

kind of hot is a good idea.

Or just not even have a blanket as at all, maybe just a sheet, especially if

it's summertime, like it is right now when I'm recording and it is cooking hot.

So definitely trying to keep the room cool is going to be a good idea for good sleep.

So that's number three is cool.

The room number four is a very, very important one.

It.

I dunno if it's the most important, but it's definitely up there.

And that is to stop eating before bedtime.

Now, very specifically, you should stop eating at least two

hours before you go to sleep.

Uh, I have heard people say four hours before you go to sleep, which is, you

know, more is merrier in this case, but.

I know that a lot of people have a hard time not eating.

Uh, you know, if it's a, if you're going to bed at 10 o'clock, um,

it's probably pretty hard for you to stop eating by six o'clock.

A lot of people like to have a little snack here and there.

Uh, I like to say at least two hours before bedtime, but if you

can do four hours, then go for that.

And realistically, it's just going to, for one, if anyone tracks their sleep,

like with an aura ring or something like.

If you eat close to bedtime, you will see that you don't get very effective sleep.

You usually have elevated heart rate.

And that is just because you're digesting food late at night.

So, uh, already right there, you know, you, I believe it spikes your

cortisol, which is going to suppress the release of melatonin and make

it harder for you to get to sleep.

Uh, you might be able to knock out, but you're not actually entering into.

You know, really good levels of sleep like REM or deep sleep.

Uh, so you're kind of just in this light sleep area, just kind of unconscious, not

really getting the best sleep possible.

So if you are a person that likes to eat right up to the point of bedtime,

I really urge you to experiment with not eating so close to bedtime.

And of course, you're gonna be hungry in the first couple weeks that you do

this, but eventually your body will adapt to it and get, uh, you know,

adjusted and, and you won't have such.

Heavy craving so late at nighttime, and you'll be able to sleep a lot better

too on the nights where I eat closer to bedtime, as opposed to when I,

give myself three to four hours before bedtime or even two hours before bedtime.

I really notice the difference in when I wake up.

I feel better.

I look better as well.

Your body, isn't all bloated from trying to digest this food so late at night.

So, this is a really, really big one.

And it's one that I recommend.

All of the clients that I work with because eating late at night seems to be

a really big habit for a lot of people.

Makes sense.

Especially if you're doing a lot of work late at night or you're watching TV,

there is a point where you all of a sudden just get this crazy hunger late at night.

So, trying to really work on that is huge.

Now, number five is one of my favorite things to do,

and that is just breath work.

I love breath work.

I do breath work every single day.

I do it in the morning.

I do it at nighttime.

I'll even do it middle of the day sometimes.

It's just incredible.

You can do so much with your breath and for, you know, For example, you can

actually stimulate the two different parts of your autonomic nervous

system, the parasympathetic nervous system, or the sympathetic nervous

system, eh, just with your breath.

It's really incredible.

So, uh, for those of you who don't know your parasympathetic nervous

system is your rest relaxed.

Uh, relax and digest a nervous system.

And typically we are not stimulating that enough.

We are stimulating the sympathetic, meaning we are, you know, kind of in this,

uh, stressed state, which is not bad.

It's actually very necessary.

We need that stress to get things done and to be awake and, and, you

know, tackle the day basically.

But, uh, when you stay in that state too long and you never give yourself

the time to rest, relax and digest.

You are doing your body a lot of harm.

So for nighttime, uh, there's a few different ways to stimulate

this, uh, you know, parasympathetic nervous system with your breath.

And I will tell you two of them today.

Uh, even though they're definitely more, but number one is just simply

inhaling for account of four.

And then exhaling for count of either five or six.

So you're trying to extend your exhale here.

This is going to help relax the body.

And of course you're not counting super quick.

It's more like count of like 1, 2, 3, 4, giving yourself time to really

slowly breathe in the air and then slowly exhale the BR uh, the air out.

You can do this all through the nose, or you can inhale through

the nose and exhale through the.

Whichever you prefer, or Andrew Huberman shared this breathing

technique, which was really interesting.

You do a two part breath, so you take a really deep inhale and then.

Just at the top of that inhale you stop and then take a second little

inhale to really get the maximum amount of air into your lungs because your

lungs have all these little pockets.

And when you take that first inhale, you filled most of it up.

But that second one really helps to get in there.

And then as you exhale slowly breathing out through the mouth,

you're really relaxing everything in the lungs and stimulating the

parasympathetic nervous system.

So it would sound something like.

Sorry, if the breathing sounds weird to all of you on there, but, um, definitely

check that out on the video and you will notice that in, I mean, I even feel

it right now, but like within five to 10 breaths like that, you're going to

really activate your parasympathetic nervous system and ease into this

mode where you are just ready to relax and pretty much just go to sleep.

if you're having trouble sleeping, uh, this is, you know, a very natural, easy

way, a cost free way to, uh, really help get you into a mode of sleep.

So just real quickly, we'll cover all five of those again, that was wind

down or have a nighttime routine.

Number two, turn off the lights.

Number three.

Cool.

Down the room.

Number four, stop eating before bedtime.

Remember two to four hours is the ideal area and number five breathe.

So one of those two different breaths, a shorter inhale, but longer exhale.

Or the two part inhale with a long extended exhale.

So that's gonna do it for the five different hacks of getting better sleep.

I hope this was in a short enough time for, uh, people to just get some

awesome information, especially if they don't have the time to listen

to some of the full length episodes.

Uh, and yeah, as far as the breathwork goes, if you are interested, In

breath work and, uh, learning a few different techniques.

I do have a breath work course on my, uh, website.

I go ahead and also link it in the show notes.

And in there you will learn five different breathing techniques, anything from.

You know, nighttime, uh, sleep to stress relieving to, uh, a morning

breathwork, what's going, you know, to help you wake up to a purification

of the lungs breathing technique.

Uh, so there's a few, you know, different styles in there and

they're really, really beneficial.

I practice, uh, at least a couple of them every single day.

They don't take a lot of time and they have a huge benefit.

So, uh, go ahead and check that out.

It's in the show notes, if you guys are interested in it, And yeah, that's

gonna do it for today's episode.

So thank you guys for tuning in and, uh, lending me your.

I always love, uh, sharing this information with everyone, and I

hope this brought benefit to you.

And if it did bring benefit to you, then please feel free to share this with

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Thank you all for tuning in.

I really, really appreciate all of you.

Uh, you already know the motto of this show.

It's do everything with good intentions and connect to your elements, and

I guess really work on your sleep because it's super important.

Alrighty, everybody have a great rest of your day and I'll

see you guys Wednesday peace.