Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K)

[@ChrisWillx]

Hello you legends. Get a free list of my 100 favourite books - chriswillx.com/books/ Here’s the timestamps: 00:00 Are Sleep Issues Causing the Mental Health Crisis? 07:40 What is Causing Mass Sleep Problems? 18:14 Cultural Shifts That Have Impacted Sleep 26:51 How to Properly Get Ready for Bed 37:47 The Ideal Gap Between Food & Sleep 44:04 Balancing Good Sleep & Enjoyable Evenings 50:56 Are Storybooks & Podcasts Good for Sleep? 55:27 Dealing With Taking Ages to Get to Sleep 1:05:25 Top Superfoods for Sleep 1:09:16 Issues With the Health of General Americans 1:18:46 Is it Harder to Not Be Fat Today? 1:26:02 Healthier Ways to Store Food Prep 1:32:31 Only Taking Health Advice From Big Platforms 1:36:38 Making Health Normal Again 1:47:36 Where to Find Shawn

[@daveh6319]

Glass containers with glass lids, plastic free, microwave and oven safe. Not sure if they sell ones big enough. Seed and sprout co. Australian company, ship to US ?

[@annewrites...8385]

Chris, you keep smashing it out of the park with these guests! Thank you, Shawn, for your work. So much valuable information here.

[@frizzyrowlock9698]

I really enjoyed the content here, super valuable. Curious though, did anyone else feel like this guest was unable to directly answer a question??

[@horatiofernando]

I felt seen at 52:40 when you caught me shoveling beef and vegetables into my mouth for lunch from my couch in Australia. The tea towel draped over my reclined chest acting as a napkin really completes the look. ❤

[@LBBW94]

Another really informative podcast, Chris. I really needed this one, as I haven't been on a good sleeping schedule for quite some time now. Hope you have a great year man

[@teacherjosephkuan]

🎯 Key Takeaways for quick navigation: 00:00 🌜 *Circadian rhythm is vital for mental health, and many Americans suffer from sleep deprivation.* 01:25 🍔 *Sleep deprivation can lead to significant weight gain, particularly in the abdominal area.* 03:03 💪 *Testosterone production is sleep duration-dependent, and sleep deprivation can lead to a decrease in testosterone levels.* 11:14 💡 *Artificial light from screens and devices disrupts circadian rhythms and affects sleep quality.* 16:00 🌚 *Improving sleep quality can start with creating a dark sleeping environment using blackout curtains.* 22:08 🛌 *Disrupted sleep quality can be linked to deficiencies in essential nutrients like vitamin C.* 23:58 🍊 *Not all forms of vitamins are the same; multiple forms of vitamin C exist, and it's essential to ensure you're getting the usable form for your body.* 25:50 🍒 *Real whole food-based vitamin C, like Camu Camu Berry, has more significant health benefits than synthetic supplements, which may even double the risk of kidney stones.* 27:38 🍽️ *Creating an evening routine that includes dinner with loved ones can activate the parasympathetic nervous system, reduce stress, and improve overall well-being.* 37:08 🍲 *An ideal pre-sleep routine includes finishing dinner 2-3 hours before bedtime, limiting exposure to screens and blue light at least 1 hour before bed, and considering the impact of light pollution on sleep quality.* 44:11 🌙 *To improve sleep quality during short daylight hours, consider using blue light-blocking glasses when exposed to screens in the evening.* 45:08 📚 *Creating an evening routine that allows for enjoyable activities, like reading, chatting, or intimate time, can enhance sleep quality without sacrificing leisure.* 46:19 💡 *Blue-blocking glasses with heavily colored lenses can be effective in reducing light exposure before bedtime, potentially improving sleep.* 51:40 📖 *Listening to narrative-based content like radio dramas or stories before sleep can be a helpful routine to relax and prepare for slumber.* 55:17 🔄 *If you struggle with sleep latency (difficulty falling asleep), managing stress, nutrient deficiencies, and creating a calming evening routine can help improve sleep onset.* 01:05:15 🍒 *Some sleep superfoods include cherries, salmon, eggs, and foods rich in amino acids, which support the sleep process.* 01:07:28 ☕ *Certain drinks like chamomile, kava, and dual-extracted Rishi tea can help improve sleep quality and reduce sleep latency.* 01:09:29 📊 *In 2022, 60% of American adults had at least one chronic disease, and 40% had two or more. Only 12% of American adults were metabolically healthy.* 01:11:48 🍔 *Ultra-processed foods often contain obesogens, synthetic chemicals that can disrupt metabolic function and contribute to obesity.* 01:24:27 🍽️ *Consider using glass-based storage containers for hot food to minimize exposure to plastic-based obesogens.* 01:27:48 🍽️ *Avoid microwaving food in plastic containers, as it can release microplastics into your food.* 01:28:45 🥡 *Consider using stainless steel or glass containers for food storage instead of plastic.* 01:29:26 🥄 *Using a stainless steel thermos can keep your food hot for hours and is a healthy option for on-the-go meals.* 01:30:22 🚫 *Avoid using disposable coffee cups with plastic lining; opt for a stainless steel-lined thermos for hot beverages.* 01:36:19 🏠 *Create a healthy microculture within your household by focusing on relationships, food choices, and making health-promoting changes.* Made with HARPA AI

[@dieterftw]

MVP comment

[@bengrime6312]

You're crushing it Chris, full steam ahead into 2024 😤 thank you for the work you put in

[@nf6386]

Do you have any additional suggestions for fixing my sleep beyond Shawn’s tips? I know it’s fraught to seek health advice on social media, but I’ve consulted multiple doctors and got very little. Basically I wake during the night (4-5am if im extremely lucky, 12-1am if unlucky) and can’t get back to sleep. I believe I’ve already covered all the obvious sleep hygiene: I don’t drink coffee, tea or cola, have cut back alcohol massively, got the right temperature and fresh airflow in my bedroom, do the 4/6 slow breathing to relax, eat very healthily and not too late, avoid screen time before sleeping, cut out background noise. My natural anxiety is relatively controlled, I’m not lying awake worrying about anything now. The best success I’ve had is with antihistamine-based sleep medication, it solves 50-100% of the problem but it’s not supposed to be used long term. If you have any suggestions at all (beyond “see a doctor”, I’ve done that!), please comment.

[@gedr7664]

try melatonin at 300mcg? i have long covid which causes insomnia and this fixes it

[@gedr7664]

also don't drink water 3 hours before bed

[@nf6386]

@@gedr7664 thank you, I’ll try it. Sorry to hear about your condition, I hope you get out of it soon.

[@optimizeyourlife541]

Look into methyl-folate Gary Brecka explains it well in detail. Basically a very important nutrient that many people are difficient in which results in racing thoughts, anxiety, and fight or flight activation.

[@sunmoonstars3879]

His voice is literally putting me to sleep ina good way, he should do bedtime story podcasts

[@ReginaMcNeish]

When a man is settled in his masculine SPIRITUALLY like this, it has that affect.

[@DRDELTS]

Good watch! FYI It was breakfast and a bowl of oats with Banana. Chris - IKEA do these all glass containers with bamboo lids definitely a better solution than plastic.

[@hj600]

Useless advice if you can’t get to sleep, ‘just relax’ nice 1

[@leoc9074]

I feel like a broken record but once again Chris nailed an amazing podcast with absolutely top-notch highest quality ingredients available! 🔥💯🤟

[@nicholascameron6603]

My smart watch also tracks my sleep and I was blown away by how restless I was during sleep which ultimately gave me low quality sleep. Basically it subsequently subtracted the restless periods from my total sleep time to provide a number showing fair/good/or great sleep. Turns out I needed 8 hrs for 7 hrs of quality sleep time. For me it was the caffeine. Stopping my coffee ☕ intake around 12pm was ideal.

[@giveitatry951]

You mean you dont Drink Coffee after Lunch? Because 12pm is midnight

[@nicholascameron6603]

@@giveitatry951 12pm is noontime which is lunch. I used to drink coffee til 4pm which is not ideal for sleep cause it takes about 8-10 hrs to exit your system. Took me forever to get used yo.

[@RabbiGlick]

@@giveitatry95112 PM is midday. 12 AM is midnight.

[@nf6386]

@@giveitatry951check Google: 12pm is midday, the pm stands for “post Meridian” which is midday, so it seems counterintuitive, but I guess as soon as you see that 12 on the clock, seconds have past and you’re “post meridian”.

[@Timm-Tomm-jh9qu]

@@giveitatry951 12pm is noon

[@AR-qn9mq]

That's a great question. That's such a great question. I don't think Chris was falling for it.

[@SGT_STOIC]

Love this. I'll be re-running 2023 episodes and taking notes!

[@jedrudolph3128]

To Chris regarding glass only storage. I keep a huge supply of canning jars for this purpose. They aren't full glass, and there is a bit of rubbery plastic stuff on the top, but it doesn't touch the food. Here's some other pros: They're tempered so they are safe to microwave food in. They're easy to clean. The undersides of the lids are enameled, so they don't taint food with plastics or heavy metals. You can can with them (obviosly). They double as waterglasses if you're as classy as I am. In summary, they're safe, durable, and multipurpose.

[@RichardRatner.1972]

Really enjoyed this. What a great communicator the guest is. Kindest regards, Richard U.K

[@RabbiGlick]

52:45 Yup, I am eating lunch now 😀😀 - not a recipe from Shawn’s cookbooks but I did just prep dinner from his book. The book is outstanding!! Very diverse and colorful recipes, all balanced and wholesome. My kids are quite picky and like basic simple foods, but there are enough recipes in it that they like to make the book more than worthwhile!!

[@doyle16wv]

Love the channel and guests. I stopped watching this one when Shawn stated that bananas have more genes than us. Will be coming back to this later.

[@MrSeebass89]

Didn’t know what to expect, having never heard this guest before, but it was an amazing podcast! And great questions Chris!

[@sarahmerritt4120]

Thank you so much for bringing this man on. Shawn Stevenson is an absolute delight! He is inspiring and really gets to the bottom of what health is all about. And it doesn't hurt that he also has THE SEXIEST VOICE ON THE PLANET. 😍😍

[@carltwelve2170]

The fat cell can hold 1,000 its value of energy. And if it doesn’t release it, it sends out a distress signal that activates the immune system. So enlightening. I become smarter because of you. Thank you.

[@SamSung-nf6tr]

How to help you fall a sleep. Write in long hand. Read a book made out of paper always knocks me out. Call a friend, a senior & say hi. Talk to your partner. Listen to music, an album. He just said everything I wrote. Quiet ur mind. 👍😎

[@SamSung-nf6tr]

Listening to a book or podcast is forcing your brain to stay awake.

[@kylegach1786]

Just munching away and listening to the best content out there!

[@PeterStreusel]

The collab we've all been waiting for

[@urmanascrewed]

Great info! Very helpful. I do get almond dad vibes from this guest though.

[@MrMezorrillac]

Every interview is so DEEP!, very cool

[@Anne_Onymous]

25:58 Yeah.... Most likely due to other antioxidants and vitamins in the berries (duh). The question in the study would he how did the VITAMIN C levels compare?

[@andrewscott8171]

You had me at "big hairless beavers'.

[@alexandrelaurin-gravel9571]

Awesome information for everyone! Grateful to have found this info. Thanks for the amazing content.

[@theapexpredator157]

I wish they talked about Napping, but other than that, very interesting topics covered...

[@witoldschwenke9492]

Alright 52:00 here we go, im eating: 3 eggs, 3 slices of toast, emmentaler cheese, a handful of tomatoes, a handful of salad, one red pepper, 100g of almonds in the form of homemade marzipan and some cream cheese.

[@KedTaczynski]

@ChrisWillx @1:26:08 French mason jars (Le Parfait) have glass tops and (allegedly) natural rubber gaskets. Silicone gaskets are also available which are dishwasher safe, the natural rubber gasket must be hand washed.

[@andrewparker6574]

Great episode. I ate leftover swiss-steak for lunch, btw.

[@WEAREALLONELIZ]

Shawn So informative l, thank you as always! ❤ Great interview! Thanks 💯

[@aelfredrex8354]

Is there anything people actually do right? I'm sure there's videos out there on how we eat wrong and poop wrong and .....

[@Jhawk_2k]

Well we probably all eat too fast, while distracted, and without any people around (I'm all 3). Modern toilets are poorly designed for optimal pooping posture.

[@nf6386]

I got the “best poop in your life ad” while watching this podcast… I suspect the “hack” is eat real healthy food and don’t live in overprocessed sh!t!

[@witoldschwenke9492]

Seems like many live correct Globally but probably not many in the US

[@jaknafein]

i needed this more than anything else

[@DeadManVlog]

This : is an outstanding episode. What a great guy, so genuine, likeable and easy to listen to. Bravo to all involved. I have been taking notes and I will certainly relisten to extract *all* the integral information. 👏🛌👏

[@UV0023]

What was the brand of Blue Light Glasses they recommended?

[@sovamainnn8154]

HAHA!! I'm currently eating a turkey,Bacon bistro sandwich while watching this episode

[@alesalter7653]

Metal and glass containers were abundant in 1960-s. Just get some retro stuff)))

[@andrewparker6574]

Pyrex has a varied selection of glass storage containers. Chris is right, the lids are plastic, but can be taken off for heating up if it worries a person.

[@prepperjonpnw6482]

At 45:00 when he asks what can he do for the last 90 minutes before sleep without a screen 😂😂😂😂 I must be blessed because my gf gives me something amazing to do during that time 😮🎉. Also, I don’t remember the last time she let me shower alone 😂❤

[@ianvitalis]

Nyama Choma 🇰🇪 🔥

[@JordanBuddha]

Use blue blocking glasses before bed. Takes about 30 minutes to trigger down regulation.

[@prepperjonpnw6482]

So how do we find vitamin supplements that aren’t synthetic?

[@JrnMnd08]

Darken your room, stop looking at screens 2 hours before, and go the fuck to sleep. How complicated do we have to make everything guys

[@TokenTupperware]

Yeah. While he's not saying anything incorrect per se, he's not saying anything all that enlightening or even all that helpful. It's all very common sense just backed by scientific data that isn't really necessary. For example, we don't need scientific research to tell us that spending time as a family and paying attention to your kids are good things for their growth, development, and psyche. Interpersonal relationships are important for health outcomes. Sex with a partner is vastly more beneficial than just masturbation. Artificial vs natural light. Diet directly affects health. The modern work schedule can negatively affect our circadian rhythm so put down the phone. Introspection, through prayer or meditation is a good thing because humans need purpose and gratitude. Stress can be a positive driver for change and productivity. I just don't need a study to tell me that my photoreceptors have evolved to make sleeping next to a fireplace or campfire more optimal than sleeping next to an LED nightlight or bright ass alarm clock... That's just something we naturally understand through the human experience because it's just plain relaxing, for a reason. People shouldn't need data to tell us what we already know as human beings. This stuff is biblical and it's innate, none of these things are "hacks"

[@StemeCronic]

I was watching this while eating 2 400g ribeye steaks and 3 potatoes lightly seasoned with salt and pepper.

[@distancerunner2477]

I am eating chicken and rice with pistachios for breakfast while listening to this :p

[@0ucantstopme034]

Take off an hour to an hour and a half at the end of the day to limit light? For some, very difficult.

[@kunalthakre]

Where are time stamps buddy 😕?

[@thedrvn]

DROP COFFEE FOR ONE DAY! Have headache pulls at the ready and prepare to be absolutely shocked when you wake up.

[@Ananye1]

Good episode, highly recommend sleep superstar scientist Dr Matthew Walker's material. If you can get him on the podcast, that would be 💯

[@Bill0102]

This is beyond words. I found content with a similar message, and it was absolutely mind-blowing. "Better Sleep Better Life" by William Brook

[@obtuseangler768]

I am watching this when I should be sleeping...God help me😂

[@nexx410]

How much damage is stressing about not leading a healthy life doing? I wonder. Because people are becoming hyper obsessed with optimising everything. Wearing glucose monitors, counting water glasses, micromanaging their food at what point does it become maintenance instead of living?

[@cryptexmelnikov9075]

52:40 I felt getting caught red handed , eating a soap with a sandwich.

[@deejayxcrypt]

I actually more often just “listen” KZbin these days. My job has me “hyperventilating” between PC displays and phone calls (earpiece/headset), so I kind of just “don’t enjoy” watching any display/screen/monitor unless absolutely necessary.

[@missnord7730]

Weck glass storage is your solution Chris.

[@MrPaul3d]

This guy sounds like some sort of charlatan you'd get on DOAC

[@FitnessCoachBrando]

Got those vibes too. "I come from a tough place" and then "when I met this or that influential person who mentored me" gives off the vibes of someone jonesing for juicy juicy victim points.

[@witoldschwenke9492]

So what, check the science and find out the majority of what he says definitely is correct

[@Wagnar6000]

I have a disabled child who does not sleep , sleeping wrong I have not slept in years

[@goldenhelmet403]

1:33:11 that saying is from Jesus

[@not.Srijan]

52:41 how did he know!?

[@XavierBennett-i9o]

Steel cut oats and eggs with kimchi

[@zeddi89]

That is weird. Dr. Sten Ekberg, a health doctor on youtube recently said in a video that the sympathetic and para-sympathetic nervous system are like a seesaw, the more one is engaged the less the other one is. Now Mr. Stevenson says, either one or the other is activated. Anybody have an idea, which one it is?

[@DZR-qo2px]

This guy leans too much into esoteric ancestral tenants for me to take him seriously. The primary issue I have with naturopathy practitioners is that most of their conclusions are blatantly formed in accordance with their ideology, rather than the data.

[@witoldschwenke9492]

Bro what the fuck. Yes it's the former but you are nit picking like crazy

[@FightDight]

Timestamp plug WYA ?! 😈🙏🏽

[@janineclaassens9019]

Whyyyyyyyyyyyyy do you have to swear. Grow up man and act professional. This is such a good talk. Stick to the info. Seriously

[@benn125m]

The guy knows stuff. Guess what, I was eating 🤣🤣

[@elliebenz6572]

IKEA has glass containers with a cork topper.

[@yuzaR-Data-Science]

eating protein muesli while watching ;)

[@cheddarfodder]

Science sure has been doing a great job of quantifying common sense of late.

[@nexx410]

This world depresses me the more I find out about human activity in this world.

[@dallynsimpson]

Chicken and Rice😂💪

[@colummccrudden101]

The sleep depriving way i live im actually surprised i have an sex life and i dont have a bigger stomach on me. Constant gaming and less than 6 hours of sleep a night for 15 plus years. I know iv gone beyond 100% recovery but i really hope i can become bothered enough to change my habits. Ironic i say this at 5:45 in the morning after gaming. I am terrified of getting Alzheimers or Dementia. I always put on rain sounds to make me feel more at peace to get better quality sleep Guess thats what i get for living next to a shop.

[@SaveTheBiosphere]

First 60-90 min just water, no added electrolytes. Lmnt later is ok.

[@tabarnak7972]

No shit you sleep better when it's total black out at night...logic 101. Been doing this for years, w/ average of sleep of 6h. Totally top 💯

[@BlackstoneJ]

For someone who is used to getting his info from the attias,hubermans,Matthew walkers etc of the world, this was such a hard listen. The overselling in tone alone, the long winded storytelling etc made it a struggle to stay for the actual information. I tried !

[@witoldschwenke9492]

True, the information density was low. Could condense it into a much shorter clip

[@doctorfoster1968]

"Sleeping wrongLY" please! It's an adverb.

[@DiaboloZ]

first

[@djcraigg69]

And?? You want a Blu Peter badge?

[@scottlidstone1902]

Light pollution has been the scourge of astronomers for decades.

[@deejayxcrypt]

Ah yes, the *super foods* The stuff found in forests in my home country right after the end of July up to the middle of October. Keyword is _flavonoids_ and no matter who owns the forests themselves, people can go pick up (and sell it as well) for free. (And then winter comes. As I'm writing now it’s -21 °C (-5.8 °F) right outside my kitchen window.)

[@Jhawk_2k]

The fact that unprocessed foods have the label super foods says a lot about the modern food industry

[@liamburns8554]

Honestly, this idea that human civilisation used to have this uninterrupted peaceful sleep is total nonsense if you know anything about human history. Tired of hearing this nonsense

[@davidbooher5559]

One thing I’ll say…… I love to sleep.

[@hkaayaakuu]

Im very bad at sleeping. I just awake or something

[@4casey150]

Turkey sandwich

[@robertb572]

Eh

[@reddevil00745able]

2nd

[@JonathanLopez-zr6lf]

If you're reading this, you don't do enough to deserve sleep, get to work and when you do enough you'll fall asleep easy 😂

[@RabbiGlick]

😂

[@vinny-zebu]

Complete waste of my time.

[@witoldschwenke9492]

I don't know how people can drink or eat hot stuff out of plastic, i can taste the plastic in the food or drink. It's disgusting.

[@jesperburns]

This guy is far less knowledgeable and interesting than he thinks he is.

[@revivemtb5961]

So boring it sent me to sleep

[@Visible_to_anyone_on_youtube22]

Chicken salad sandwich! 🖤

[@mikestar7326]

This podcast is awful he said nothing of worth except blackout curtains he used no medical terms he sounds like a scam artist

[@billyalexander5645]

Man im eating wrong, im sleeping wrong, im breathing wrong, i must be shitting wrong

[@AAscension]

And you're writing wrong.

[@loungayvanbatuyog4023]

@@AAscension😂

[@IKEMENOsakaman]

If you are reading this, I am wishing you nothing but love, health and better sleep

[@calzonesdefuego8523]

Bot comment

[@9ojira]

Bots like to be liked

[@IM_MOUNTAIN]

I hope your beta behaviour changes

[@SHIVAM_Unconventional]

Whyyy whyy people like these bot comments....

[@LiveLongLiveHappy]

You too

[@Cheech-lk2yp]

The huge thing Huberman and many other American health gurus seem to miss, or willfully ignore, with the poor sleep/circadian 'epidemic', is the huge elephant in the room of caffeine consumption. Never have we had so many options for energy drinks and caffeinated beverages, and coffee has never been more popular with young people. The vast majority who consume it don't know about the 12 hour half life etc that Huberman always advises about. Thus, so many are ending up having poor sleep because they are still running on a stimulant drug when they hit the sack. Ask anyone who quits what the biggest difference is: better quality, deeper sleep will likely be the answer. So many are 'running on fumes' - essentially in an perma exhausted state - because they can lean on caffeine. And in this phase of its use, many years in without a break, constantly drinking it in the afternoon and evening, I imagine testosterone and other hormones are deeply compromised.

[@heredeemedme7013]

Great post, I think you’re right

[@AR-qn9mq]

You do know Chris's new drink has caffeine in it, don't you?

[@Cheech-lk2yp]

Yeah, not sure why he did that @@AR-qn9mq

[@CGPSamWebb]

The sudy he refers to around the 12 minute mark was retracted - "And that paper was retracted by the same authors that published the study. There was a technical flaw. Humans have no extraocular photoreception. " - Huberman

[@Jhawk_2k]

That's what I thought I remembered Huberman mentioning...

[@nf6386]

It really sounded like BS, glad to have this confirmed.

[@jamesvalk8746]

I was looking for this comment, Google seems to confirm it too. I'm surprised Shawn hasn't heard of the retraction when he's all up in sleep science.

[@blackmarketarmy]

Thanks for sharing this

[@alexsalter7012]

Posting this video the day after New Year's Eve when we're all sleep deprived... Well played sir...

[@ashley_atthetable]

I can happily say that I went to bed before midnight last night and woke up around 730😂 it was fantastic!

[@acerpalmatum6446]

I changed my sleep in two ways: 1) eye mask to block out light and 2) taking L-theanine & magnesium bisglycinate before bed. Kinda life changing if I'm honest. When you sleep well you're just a a different person.

[@wyleecoyotee4252]

What dose ?

[@aciuschristophores7789]

What sort of eye mask are you experiencing best success with? I saw all sorts ranging from tiny ones to almost fully covering top half of face type.

[@harisdiz.5817]

Glycine.

[@jakejohannesen33]

Did Shawn really just claim that if you showed someone from Cambodia or a "rice field in Thailand" they wouldn't have ANY idea where Frosted Flakes came from? That is an ABSURD thing to say. Each one of those workers is probably one kilometer away from a 7/11 that has ALL the cereal you want, EVERY variation of lays chips, Pringles....Coca Cola, sandwiches etc... They're not living on the moon.... HUGE face palm.

[@witoldschwenke9492]

Haha i agree that's kinda funny but i guess it's normal for Americans to not understand anything going on outside their little anglo bubble