Getting the best sleep of your life can be easy if we clean up our sleep hygiene. Learn how to turn off your brain and fall asleep faster. Let's fix that degen sleep with a 30 day sleep challenge that I guarantee will change how you feel about sleep.

TIME STAMPS:

0:00 - Thumbs up for timestamps saving you time1:04 - Sleep apnea, restless leg syndrome, and mental stress2:38 - Light exposure8:00 - Stimulation13:11 - Temperature16:01 - Circadian Rhythm17:00 - Sleep inventions19:46 - Sleep Debt / 30 day sleep challenge21:50 - Follow us on Twitch! https://www.twitch.tv/tominationtime

►Blue light blockers: https://www.tominationtime.com/health/►Improve your mental health with Dr. K here: https://www.healthygamer.gg/

STUDIES:High intensity red light suppresses melatonin:►https://pubmed.ncbi.nlm.nih.gov/16687299/

Pre industrial societies:►https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4720388/►https://pubmed.ncbi.nlm.nih.gov/17764994/

William Dement sleep debt:►https://www.sportsmed.theclinics.com/article/S0278-5919(04)00151-6/fulltext►https://www.nytimes.com/1999/09/26/nyregion/the-high-cost-of-paying-off-a-sleep-debt.html

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About Me:

My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime

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