The Woman Who Helps NBA Stars To Sleep: Stop Having Showers Just Before Bed! Dr Cheri Mah

[@TheDiaryOfACEO]

The DOAC subscriber raffle is staying open until we hit 7 million subscribers where we will announce money can't buy prizes... If you're subscribed to the channel you're in the raffle, we will be picking subscribers at random 🎉 Good luck!

[@suny1265]

Your Audio is Horrendous.

[@bobbiegamble8057]

2:55

[@bobbiegamble8057]

4:21

[@sueleitch6396]

Fabulous 🎉❤

[@DramaMustRemainOnTheStage]

Already subbed. Yeah me ❤

[@ImanBhia]

Part 1: 1. We should be well rested; we need to find the perfect amount for us. 2. We can add 15min of sleep slowly into our schedule, this equals to more than 3hours more of sleep. 3. Make your sleep environment like a cave (black curtain, eye mask, ear plug, white noise machine, cool temperature 16-20-degree cellulose). 4. An hour and a half before sleep go to shower as a final timing for showering. 5. Avoid huge meals before bed time (snacks are okay like cereal and milk, peanut butter, some vegetable, nuts, yogurt). 6. Avoid alcohol, caffeine, fired fatty meals, tomato-based food (due to acid reflux), sugar. 7. For a racing mind: stretching, write down your thoughts, journaling, write a to do list (OUTSIDE of bed) 8. Before being deprived of sleep, sleep more (sleep debt). 9. Muscle memory: sleep after you have learned something new so it could be stored. 10. Nappuccino is another word for a coffee nap. A nappuccino takes advantage of the synergy effect that arises when caffeine and a power nap are combined.

[@viramanus1663]

Thank you for this

[@andzukin]

Thank you 🙏

[@XTheSpartanX7]

Thank you so much

[@johnofavalon1]

I'm a lifetime naturopath...this whole cereals was introduced to get the youth and adults addicted to sugar.. Whole grain cereals are not healthy either.. They are turn into sugar and spike our insulin. We are the only animal that has this amount of carbohydrates. Carbs are only needed for explosive activity like sports sprints weight training. Definitely not before sleeping!! This woman is talking nonsense!!

[@ImanBhia]

@@viramanus1663 Welcome ❤

[@jos3784]

"Sleep is not the end of today it's the beginning of tomorrow." Somehow that mindset really helps me. Great video :)

[@Fong68]

This is a statement from an ancient Chinese scroll - 易经。Not anything new. 😊

[@Withpeace7597]

Jewish day starts at night.

[@ericgonzalez8573]

"And their was evening and their was morning the first day." Genesis 1:4

[@yongminkim6544]

Still a great perspective!

[@michaelgrayman7614]

I was going to go to bed early but this looks interesting so I’ll stay up too late to watch.

[@js77z]

😂story of my life

[@savvyAKAgyrl]

😂😂😂

[@nicolebewinning6310]

Same 😂it’s 1am for me rn

[@Didyouthinktopray]

😂😂

[@robertgelley6454]

Perfect! 2am and watching this.

[@chinpoeykhoo6261]

What a closing words "sleep is not the end of the day, it's the beginning of tomorrow"🙂 Another great episode and content from CEO Diary!

[@kewlenjo219]

But…. I don’t want today to end!

[@lorainisrael]

In Israel that is literally so, as days start at sunset. The Jewish Saturday starts on Friday evening,

[@clean_rene]

I need to change my view to this cuz it's hard for me to end my day!

[@Doxsein]

Think of things you do that suffer the next day due to poor sleep ​@@clean_rene

[@solus8685]

That's literally my problem. I don't want to start a new day - that means my me-time is over :(

[@Sophiascott12]

For everyone out there that want to change health habits, I would recommend reading book called The 21 former doctor secrets by rachel morgan, she is talking behind industry

[@lukag3155]

Thank you for sharing that

[@victoria256r]

OMG I know that book

[@victoria256r]

Thanks to dr. rachel changed so many of my routines

[@LukasFischer2111]

Thank you!

[@Andre-jp4yt]

Let me guess: sleep more ?

[@dakacklator]

The problem lies in work schedules. If you have an hour drive, and you work 8-5, you get home by 6pm, and have to leave by 7am. This gives you 11 hours total in travel and work, and if you go to bed to get up for 6:30am you are looking at 10:30pm. So you work 11 hours for 4.5 hours of free time. Awful, and results in revenge procrastination.

[@raydespoir]

What is revenge procastination? Like when you try to sacrifice sleep to get more hours for your hobbies/things you enjoy?

[@advandermeer740]

This is the very reason I would like to move closer to my job location.

[@zincinator5000]

You can either keep feeling sorry for yourself for being another human being in society, or make the most out of your situation.

[@timothyscibor9504]

just quit

[@lacie824]

That explains why I am always not ready to sleep before midnight, it’s choosing between sacrificing sleep for free time vs sacrificing free time for a perfect night of sleep.

[@jgtbym601]

I also appreciate that Dr Mah acknowledged she couldn’t answer his question about the relationship between nutrition and sleep but offered that research is progressing. Wise, intelligent and humble people don’t pretend they know something when they actually don’t.

[@WhiskeyandWheels]

…Yes I was like, this woman brilliantly answered the question without answering the question.

[@zzrroott6459]

She's a snake oil scammer. And all of you fall for it

[@chuckleberrypi]

"sleep is not the end of today, it's the beginning of tomorrow" such a great way to reframe my relationship with sleep. try to start your day as best as you can

[@coolhashluke]

These kinds episodes are actually important and valuable to the growth of human society

[@Doxsein]

A lot of episodes are, arguably

[@jupianna]

Towards the end she said something incredible that will help me way more than any of my therapies I’m getting for borderline disorder. “The sleep is not the end of today, it’s the beginning of tomorrow.” This mindset shift is priceless for me. Specially after explaining the effects. Had trouble falling asleep for years, because it feels like the end of everything… Thank you!! 🙏🏻

[@Mia15239]

ooft nice

[@TracyGonzalez-ik5tv]

All the ancient civilizations said the same thing. The evening and the morning is the first day. The evening and the morning is the second day.

[@sportysbusiness]

I'm a night owl too and always struggled to get up early in order to get to school on time. ALL the major exams in my life, including my degree, were all at 9am, meaning I was never at my best. I've always said this was really unfair. As an adult I've played international sports at all times of the day and night. The early morning games were awful for me, the late at night games were awesome. Society is so set up for morning people that I became self employed so I was able to set my own sleep schedule!

[@jessicatwitty4921]

As a teacher, I value your perspective, and as a wife of a night owl, I validate the struggles and injustice. How can schools improve fairness around times for exams for better thinking and energy for night owls? What time frame would be better if not 9 AM?

[@Nikyv786]

I’m so serious about my sleep! I hate when I get poor sleep. I feel it so much the following day.

[@ScarlettJeann]

As a person living with chronic illnesses sleep is very important and I wasn't sleeping at all. After I read about her and her study I decided to change a lot of things and my sleep is much better now. I still have bad nights, especially when I'm in a lot of pain. But overall things are better.

[@evka24]

Try magnesium glycinate before bed 30 min.

[@baconegger1450]

She is incredibly well spoken. Almost never says umm. Great guest!

[@wonderingaround123]

I felt you interrupted this lady on a few occasions she was explaining something, and ruined the flow of her answers.

[@UnitedSB66]

He might have been sleep deprived and not aware

[@sosafredo1268]

@@UnitedSB66😂😂

[@littlemissess8942]

😅😅😅😅​@@UnitedSB66

[@boypazaway5833]

Talk and sleep deprived 😂

[@andresdelavega]

ADHD common mistake, he has said that he has been somewhat diagnosed

[@roarshackstudios5193]

Andrew Huberman suggests cold showers in the morning as it shocks your body and your internal temperature will rise, waking you up. Taking hot showers is suggested to do before you go to sleep because your body temperature will cool down allowing for good sleep. Routine works for me.

[@AndyLux123]

Yes, cold water wakes me up, so no way I would ever do it in the evening.

[@AnnieIsaLau]

I wish I could take a cold shower in the morning! But I'm in Canada, so just go outside in the winter and you're good LOL

[@roarshackstudios5193]

@@AnnieIsaLau I live in Toronto =D. Work your way towards a colder shower. Start hot/warm and Inch it colder and colder everyday. Your body will actually create a layer of heat between you and the cold water, called thermal layer. Your body will get used to it and learn to enjoy the cold shower. I'm working on doing a cold plunge in cottage country during the winter.

[@AnnieIsaLau]

@@roarshackstudios5193 haha then you are much more courageous than me! 🤣 Maybe I'll try, but even hot showers in the morning I don't like 🤣

[@roarshackstudios5193]

@@AnnieIsaLau I don't know about me being courageous. lol. I'm just getting old so I'm taking some steps to better my health (as it increases circulation of blood flow) and get more energy. If you have trouble getting up in the morning then cold showers is something I would recommend.

[@elisa-beary]

I’ve been watching & listening to this pod for years. I’ve learned SO much & being too wayyy too much in my daily life. You have such interesting guests that we don’t often hear from, so much practical information & I love all the leaders in their respective industries findings over the course of decades. Beyond excited to continue seeing you grow, well deserved!!💜💜💜

[@Salllli_official]

2am and I am watching how to sleep better lol :)

[@meaningfulmakings]

Bless you. For three years now I have had sleep issues. Never before in my life until I hit menopause. It is frustrating and lonely and scary.

[@carolinejohn4537]

I feel you......😞

[@carolinejohn4537]

​@@meaningfulmakingssame here, I'm now 70 and it has never gone back to normal!

[@cestmoicindy]

😂

[@kellibuzzard9431]

3:51 for me. 😂

[@archaeobard1]

I've been having trouble sleeping for more than 90 mins at a time during menopause. I made some changes. I sleep with my bedroom window open; I have blackout curtains; I also use sleep ear buds that are a mix of ear plugs and headphones that don't stick out of the ear so you can turn and move without being uncomfortable. I listen to a guided meditation or white/grey noise when I settle down to sleep. It helps. I've gone from waking up 4 or 5 times a night to only 1 or 2 times. I'm much more refreshed in the morning.

[@marlablow116]

What headphones don’t stick out of your ear? Been looking for something like this…

[@becbell4913]

What headphones do you use?

[@brianne571]

Research hormone replacement therapy

[@adub9262]

I slept fine all my life until peri-menopause /menopause. It's awful dealing with the change in hormones...

[@Kings_Landing_Serf]

@@marlablow116 I think bose has them. I remember seeing an ad awhile ago. but I don't think you can stream anything. I think you have to download it 1st

[@youaremyjoy2]

It is amazing that knowledge is freely available.

[@Nikyv786]

It is!!

[@hannahboddy7821]

I wish there was a way to ask Dr Mah these follow-up questions: 1. Take the example of a rotating shift worker (think ER healthcare), who might work 3 12-hour day shifts one week and then 3 12-hour night shifts the next week, and this cycle repeats over and over again. Are there any additional strategies that can be implemented to help performance/health for these particular individuals? 2. For individuals who live in the far north (e.g. 30+ days in winter where the sun doesn't rise above the horizon and on the flipside several months in the summer without true darkness), is there anything we can do besides just trying our best to fabricate a day/night cycle through blackout curtains and sun lamps? 3. Is there such thing as an unhealthy amount of oversleep and how do we find a balance? What comes to mind is excessive sleep in depression, getting sometimes 16+hrs of sleep per 24 hours cycle. How should depressed individuals be approaching sleep? Just putting this out into the void for consideration.

[@KitzBeeSeer]

This is really the most perfectly timed video I personally have ever watched. Makes so many things make sense for me. I’m not an athlete. I’m a student, a transplant recipient, and about to graduate from college in order to change careers. To say I am burned out is an understatement. But just before I saw this, I rec’d advice from my stepmom that changing my habits in sleep will change my whole life. It’s been 2 days, I’m listening to this video, implementing improvements and though I have a 15 hour sleep debt still, it was 20+ three days ago. I wish this was around when I was in high school. It would have made my life a whole lot easier and better tbh. Thank you!

[@thekaileykizzeshow1851]

This episode is so timely, I have been having sleep issues this year for the first time in my life. I've always been a good sleeper but not this year so I have been trying some things to improve my sleep. I changed my bed, was definitely needed. I go to sleep earlier. I told my dad and my daughter to stop waking me up after I have gone to sleep. Only wake me in a real emergency. I recognised that I wasn't sleeping well, because they continually kept disrupting my sleep, for shit they could do themselves. And that break was making me go to sleep later, because after that I could not get back to sleep. Finding the issue really helps.

[@DwightPowderr]

Dr Mah definitely had a well rested evening before this interview. Ironically, this is a very eye opening conversation full of information that can have a strong impact on the world and how we live and function in our lives. But as the old saying goes, you can lead or horse to water but you can’t make it drink! I’m hoping those who watch this video choose to drink. Great job to you both and thank you so very much for not only providing this information on a large platform but for putting in the hours and effort to help others live abundant lives.

[@ttchmp]

I absolutely appreciate the gentlemen interview skills here. I can sense his curiosity, and that curiosity resonates with viewers and listeners. It made for a great chat with the Doctor. Thank you!

[@louiseabigailpayuyo5120]

I just love this episode and how many of Dr. Mah's insights are actionable. I also appreciate how Steven enrisches the discussion by asking questions that make things more relatable.

[@groseron]

45:54 - good tip for the people who claim they perform just fine getting little sleep (I was once part of this camp). Goes to show that even though you're under the impression you're "fine" [since you've gotten accustom to the poor state you're constantly in], you really could be doing so much better. I used to believe that too until I worked on getting more good quality sleep for an extended period of time consistently, and the difference was positively dramatic. I was incredibly lucid and sharp, and my memory and mood also improved significantly. Sadly my sleep quality has once again deteriorated and I'm definitely going to start taking her tips into consideration so I can work on improving my sleep again.

[@mesharialoud]

We need a channel just to summarize DOAC so we can keep up with the great work done

[@meaningfulmakings]

Oh I don’t know. I usually like the cliff notes but I love to hear long form too as you get to know people. The human interaction is so rewarding to witness. Mainly down to Stephen’s amazing interview skills.

[@2snipe1]

Two Words: Tammy AI

[@johnofavalon1]

The moment I heard cereal and milk...before sleeping as a pre sleep meal... in the introduction The poison of sugar!! I stopped watching!! Thumbs down!!

[@ryanfatratking]

​she did clarify complex whole grain cereals. not the sugary type@@johnofavalon1

[@softfortheme]

​@johnofavalon1 it was clipped, dr mah said later in the video that whole grain cereal could be good, not the sugary kinds

[@nosuitsgiven]

This was a paradigm shifting video for me. I will remember the moment I listened to this video because it is about to change my life.

[@zubayrbhyat8077]

The way I do sleep: Hot bath around 1-2 hours before. Read a book for 20-30 minutes. Breathwork. It usually leads to good quality sleep.

[@utubechannel3846]

I do the same thing. IF I come home before 6 or 7 P.M. I shower as soon as I get settled and put my things away. I sometimes take my shower around 6 and go to bed around 10. I am still clean and sleep well, provided I don't eat anything heavy.

[@johnofavalon1]

The moment I heard cereal and milk...before sleeping as a pre sleep meal... in the introduction The poison of sugar!! I stopped watching!! Thumbs down!!

[@zubayrbhyat8077]

@@johnofavalon1 I don't think that is great criteria to ignore her. Some athletes happily get away with it and live long. I'm not one of them, and nor are you but there are good nuggets of advice throughout for sleep itself.

[@johnofavalon1]

@@zubayrbhyat8077 total nonsense

[@lydiabydia2001]

What kind of breathwork?

[@georgiahazan2842]

Really like to hear scientists talking about their researchs. She makes it simple to understand and with easy actions to try for me. I like those long episodes as the guest can go over a lot of aspects of a topic. Thank you

[@ariesempress2979]

I actually sleep listening to all of the DOAC…Stevens voice is extremely soothing & calming 😊

[@tebogodithejane9342]

THIS IS THEE BEST PODCAST IN THE SOLAR SYSTEM!!!

[@fmj136]

Shower or Bath before sleep is *Mandatory*. Sure, maybe adjust the timing to be *1 hr* before bed vs *right before bed* But anyone says "Dont shower at all before Sleep* i would disagree with becuz *No One* wants to bring all the day's sweat and dirt coming home from work etc to their bed.

[@Nikyv786]

I literally itch if I get in the bed without showering.

[@basshunter9018]

i cant cope without showering... i cant understand how ppl can go into bed dirty n shower in morning!!

[@blood_sausage9620]

Yea same, As long as the room is cool and dark I don't think the shower makes much of a difference but there has been times where it has woke me up a bit, hit or miss

[@utubechannel3846]

She NEVER saID NOT TO SHOWER AT ALL before sleep. She specifically said to take it an HOUR to and HOUR AND A HALF before bed.

[@oaktree1626]

​@@utubechannel3846Thank you. Comment sections prove we tend to hear what we want. 😂

[@TBIZZLEize]

This show was awesome! I was hoping to learn more about sleep paralysis, but I'm still grateful for the free info. Thank you!

[@AmeLia-ch5si]

listening to Steven Bartlett's calm and soothing voice is definitely a part of my "pre-sleep" routine ...☺

[@rutho2896]

Certainly more relaxing than his guest’s…

[@evka24]

I love his voice toooo much

[@utubechannel3846]

It drives me crazy when people do not listen. She specifically said not to take a shower RIGHT BEFORE BED but to take it AN HOUR OR TWO before bed. It works! You're still just as clean provided you don't go out between the time that you take a shower and bed. Of course if you get home late, TAKE THE SHOWER.

[@mikemo4252]

The data actually tells the opposite story: the hot bath or shower causes your body to respond almost immediately by counterbalancing core temp....HOT showers drop your core temp, COLD showers raise your core temp....this is pretty well known, the mechanism is well understood....a hot shower immediately before bed gives your core temp drop a headstart.....

[@VoodooBossanova]

⁠​⁠@@mikemo4252your response does not match the statement you are replying to

[@shotbytony_]

They clearly don’t listen.

[@meaningfulmakings]

It’s not the end of today it’s the beginning of tomorrow! I love this!!!

[@omarisalegend]

I watched the Matthew Walker episode and I must say, OH MY GOD! LIFE CHANGING. My focus improved, my endurance when I'm training is upppppp! Because of that, I'm excited for this.

[@SK13639]

As an aspiring professional football player this episode was great, thank you!

[@juliemacanas3278]

Long discussion but night shift workers was not discussed.

[@tea4089]

you can still take and apply the advice. getting those 8h of sleep after work even if it means sacrificing your morning and noon so you can show up better for the rest of the day and for work, and for your overall health.

[@sikswagisking4450]

She is dropping gems left and right. From getting a proper amount of sleep and how to properly bet on games involving West coast Teams Vs East Coast teams. Thanks Dr. Cheri Mah #ImAbout2BeRich

[@jenniferedmonds7069]

Kind of explains the success of the KC Chiefs, never having to alter their sleep patterns more than a couple of hours.

[@joplinquinns]

YES! I have a Perfectly Snug Air topper and it is a game changer! My wife suffers from hot flashes and she could not live without it. I didn't think I had temperature issues but after sleeping on it and then traveling on business without it, I realize what a huge difference it makes for me also. Great episode, thanks guys!

[@terrimartel6558]

I've had type 1 diabetes for 52 yrs. What your guest is saying about a bedtime snack, and the other recommendations on what and how much we eat prior to bed, is spot on. Flucuating blood sugar during the night has a noticeable impact on sleep. I wear a CGM(continuous glucose monitor). When my blood sugar is steady through the night, I have a more restful sleep. So precise insulin dose, and pre-bed snack, are crucial. Even if my glucose levels stay in acceptable parameters, the fluctuations can impact heart rate, and I'm guessing, could impact brain activity. Steven, perhaps when you ate that cookie, at some point, your pancreas kicked in with some insulin and put your body in an alert state.

[@newbeginnings-r5b]

The practical advice given in this episode is very helpful, thank you! I normally find that doing daily exercise, reading or meditating helps to improve my sleep. A good night's sleep can definitely make a huge impact on how you show up for the rest of the day ❤

[@lorenaandrade4545]

Always so excited to see what new information I learn in your videos, thank you, they’re always so interesting and well put together. 🙏🏼

[@rachelpitt-u4o]

I learnt that a 20 min nap helped me immensely. You can train yourself

[@lorainisrael]

I found a nsdr record which is about 20 minutes and each time I listen to it and relax , I am so refreshed, even better than from a pure nap.

[@hestieful]

Again, brilliant interview. I (49) am a big sleep fan, and remember at age 8, I asked my parents about sleep debt. I don't think they understood my question but somehow they answered it the way your guest did. And that just confirms it's validity.

[@TheDiaryOfACEO]

Wow this is awesome, thank you for sharing!

[@unclechaelsneckvein]

That confirms nothing.

[@archocystosyrinx]

​@@unclechaelsneckveinlmao

[@GodHelpMeOnline]

Brilliant comment by Dr Mah at the end: "Think of it as how you start tomorrow, not how you end today." Great advice.

[@robertgelley6454]

2 AM... let's watch this. Perfect!

[@lindsayCswain]

I used to have issues with sleeping as I’m quite sensitive to sound and have always been the type to naturally push through tiredness and identified as being nocturnal. It took me years to become a morning person and I implemented the following: no coffee after 8am, blue light blocking glasses when working and blue lighter blocker on my laptop, dim lights in the evening, reduce screen time (and have it fully dimmed) paying attention to when I first get tired and not push through, sleep mask and ear plugs and I have excellent sleep now. It all made such a difference.

[@gerardmurphy3337]

Love the channel.. One thing I would like to see is a summary video. Around 25 mins long. As i find it hard find the time to watch such long episodes..

[@LabelsAreMeaningless]

You really don't have to watch most of these videos. Simply put it on in the background as you do other things.

[@Photik]

The information isn't important to you if you don't have the time. Use AI to summarize it for you

[@ladietee2824]

I listen to them as I get ready for my day

[@diditristan6620]

😊 ​@@Photik

[@johnofavalon1]

The moment I heard cereal and milk...before sleeping as a pre sleep meal... in the introduction The poison of sugar!! I stopped watching!! Thumbs down!!

[@michaelr5606]

I haven’t had a good night sleep in at least 20 and perhaps my entire 42 years. If you can sleep or you ever feel rested say Thank You to whatever God you believe in. For the non believer just pause for second and recognize you have something to be grateful for.

[@mohammedkotah5598]

You have sleep apnea

[@michaelr5606]

@@mohammedkotah5598 Yes I most certainly do and I really wish there was a cure. At the very least I wish I could do CPAP but we don’t get along very well.

[@tymom9313]

Maybe you need to change your diet?

[@michaelr5606]

@@tymom9313 I wish it was that easy. I’d love to be fat so I could lose weight and breathe. Unfortunately there’s no weight to lose. When most people think sleep apnea they think fat guy not 6 pack. I’m the 6 pack version. 🤦🏻‍♂️ I’ve had medical procedures and have tried probably every medical gizmo and otc gadget available. The only thing I haven’t tried is and implant and I won’t. I haven’t had good luck with what I’ve done so I’m not putting a very expensive device that shocks my throat into me.

[@Klaudes]

Same... i have always known my life would be better with sleep but still cant seem to consistently get it

[@NAVEENKUMAR-pu8yd]

Love the nod to Jack, would be great to have more interaction with the supporting team. Amazing podcast as always much love

[@E78379]

It would be phenomenal to have suggestions for the ADHD brain that works differently and commonly struggles with sleep. Important interview. Thank you!

[@donnaone1nine]

I also notice being hungry when I wake up earlier than normal to catch a flight for example, and I attribute it to blood sugar level. I’m not a breakfast person and find intermittent fasting easy, except when I have to get up at 4 a,m, rather than 6 or 7 a.m.

[@kaecheliburd]

My roommate rocks! Dr. Demint would be so proud Cherrrri.

[@DebbieTDP]

Mask, ear plugs, white noise machine, lot of technology (matress that regulate temperature) Sleep is very expensive in the US 😂😂

[@kellibuzzard9431]

Right?

[@shadowflar3]

Yes, thank goodness all of them have been invented, maybe humans can finally get some sleep now after thousands and thousands of years. BTW don't forget the cereal bowl and maybe a KitKat bar or two as a good routine to support capi-... ehm sleep!

[@DebbieTDP]

@@shadowflar3 right, and such bad nutritional advice. 🫣😬

[@-Timur1214]

white noise you get on youtube with a good speaker. Mask and ear plug you either have or can get in a day. That matress technology is absolutely not need and can definetly be left out or be compensated (open window or like a lighter blanket). So if you are sensible then those first useful thing can help, if you haven't got problems falling asleep then this all is just not needed

[@DebbieTDP]

@@-Timur1214 that's what I implied in my comment... Don't need any of these, I close my eyes in a dark and silent bedroom, comfy bed and drop dead to the world in a few minutes.

[@moma329]

I wish you would have asked her more about shift work, second, and third shift workers. And ways to improve, sleep, and quality of life

[@MubashraLatif-r9f]

Shallow sleep spanning 30 mins during the day is better than extended deep sleep which tends to make us sluggish. Go0d point

[@Thousand.cranes.bonsai]

This was great, very informative!! Side note- regarding going to bed super hungry- you know its ok to be hungry, its not going to kill you any time soon, especially just overnight. We dont have to give into the hunger every single time we're re hungry, we have agency here, we can embrace the hunger for a while and still be alive. Thanks for the video!

[@NomadicJulien]

It's a vicious circle of revenge bedtime procrastination.

[@mredmond1977]

I’ve found fasting on transatlantic flights to be incredibly helpful in killing jet lag.

[@alana.happy.]

Thank you for your work, diary of CEO team! And you Steven personally, your approach of communicating really helps me to consume information better and to listen for a lingering time!❤

[@Anotherhumanexisting]

70-75% of people with ADHD have delayed sleep phase syndrome. It is a very real thing, and made my school years incredibly painful being up that early. Literal nausea, body pain, headaches, and dizziness to this day if I have to be awake and upright before my body’s circadian rhythm is ready for it.

[@BrainiousPodcast]

We also won and hope so much to have a chance to talk with you, it would be our greatest moment! Thank you for doing this! Steven you are always inspirational! We see your vision in both doac and Flight studio, that's why we made for you a video about why we'd like to join, we hope you'll see it!

[@Interviewtree]

I played this video and immediately started falling asleep so it’s working 👍👍

[@pb8569]

I've just ordered my WHOOP. You've convinced me. I will receive it in 2 days. I love your podcasts. Your interviews do me a lot of good because your guest choices. Pierre

[@chrisogrady28]

I refuse to pay a subscription fee for a hardware device. Exploitative business model

[@crystalmorrison1539]

@pb8569 I love mine. I always wondered why I feel tired after 7 hours of sleep, whoop shows why and how to fix things. Hope you do too.

[@iviewutoob]

I have sleep deprivation everyday. This is helpful. Thank you.

[@jodywilson13]

Very antidotal evidence, but I get in from work at around 3:10pm. and usually do 20-minute HIIT on an indoor bike. I've found that if I have a 30-minute nap, my performance improves by about 10%

[@dougimmel]

anecdotal?

[@firststep7750]

I tried no showers before bed....didn't work. But, if I hit the gym hard at night....it made it impossible to fall asleep until sunrise. So I learned to avoid any phyiscal or intellectual stimulants. I still sleep as if on shattered glass, but the quality IS better when avoiding those forementioned stimulants..

[@AmeLia-ch5si]

she said don't shower right before bed...🙄

[@firststep7750]

@@AmeLia-ch5si Right before bed is when I always showered.

[@Bunny11344]

@@firststep7750same I shower right before bed and I also can’t sleep if I gym in the evening. I would rather gym right in the morning at 6am plus less busy by the evening I’m tired so I’m ready for bed

[@chickenstrangler3826]

Stay away from caffeine. It takes about 6-9 hours to get out of your system. Get a sleep schedule. Don't sleep in for too long because then you can't sleep at night (messing up your sleep schedule).

[@rayjustray4091]

Journaling is a great way of calming all things down.

[@Bobbi-upnorth]

I listen to every sleep expert I come across. They all talk about how to prepare for sleep, how to prepare your room, etc. None of them ever talk about what to do when you wake up after 6 1/2 hours of sleep and can't go back to sleep.

[@suny217]

She did give an example of early awakening. The summary is because that is such a case by case scenario, you gotta go consult your dr for yourself

[@mcon22]

I always do 15-20min yoga nidra when i wake up. If i have woken up after a shorter sleep, then i do a longer 30 min yoga nidra. The effect is like having a nap, but without the grogginess

[@ctojaga1]

I might as well stop watching then…. This is me EXACTLY. It’s my 2nd job to fall back asleep after that 6-1/2 hours. I’m successful 40% of the time.

[@tetonhiker]

Dr Berg posted something about our adrenals affecting this early waking. You might be able to you tube search it?

[@thomasmeier0815]

When I wake up after 4 or 6 hours I know that I need intestinal bacteria again!

[@drewsblues2001]

She is extremely calming to me i wish i could talk to her personally and ask questions.

[@bringthemesstv]

A nice hot bath with magnesium and lavender oil or a hot shower with lavender soap will put me to sleep all the time. Magnesium powder in a drink or lemon balm/passion flower tea will knock you out.

[@clintharris1898]

"Muscle memory" is a term that has that many are moving away from because muscles don't have the capability of 'remembering'. However, what was once considered to be muscle memory is now called myelination. Myelination is the process where myelin is added to neuron pathways after learned information, skills, or habits. More myelin around specific neuron pathways further strengthens that learned bit. "The Talent Code" by Daniel Coyle, is one book in which this process is described in detail.

[@MuhammadAli-kk4uj]

Thank you Steven and DOAC team for making such an amazing podcast, and thanks to Dr. Mah for giving priceless advice for improving our lives. Please, do not stop making podcast like this!

[@Ryleet888]

HUGE SUPPORTER OF THE CHANNEL MUCH LOVE!!!!❤❤❤❤

[@ceedub5640]

Man this is perfect timing I need this thank you bro

[@gracelearningbuddy]

This podcast change my life!

[@marlo8253]

thank you so much for,making this channel honestly !!! everytime every video i got to say it cuz omg you change my life. Love from france ♥

[@Kazeon]

For me what really got me out of recent sleep difficulties episode were stress management, healthy diet, and exercise. In short, healthier lifestyle.

[@WeaponryFitness22]

Yeah she's right. Going to bed immediately after showering makes a difference. I don't consume food or shower after 5 pm. My sleep pattern is quality.

[@rogerrodulfo]

I really appreciate the timestamps that are really well done, I personally dont watch the entire video and if there were no timestamps with the sections im interested in I wouldnt even watch.

[@professorsecret4960]

Who else is listening to this while they're trying to sleep?

[@c_rob1]

Dr. Stasha Gominak is the sleep expert GOAT, would love to see her on here

[@niyah_jordan3147]

I wish I could speak to her. When I get 7 hours, I wake up extremely tired. When I get 3-4 hours, I wake up so refreshed. My sleep habits are very strange

[@FolashadeOladipo]

Same here! But I'm a biphasic sleeper.

[@smilingjacks83]

Same here

[@louthelabmonster]

I think that's because you havent gotten into a deep sleep. could be wrong

[@ankurverma5978]

Try Inositol & Magnesium Glycinate after consultation with some nutritionist or a doctor in the dosage prescribed by him/her.

[@AChippendale]

Biphasic sleep used to be more common but ended oen mass with the beginning of the industrial revolution. Factories need you to be there morning to evening. It regulated life to the clock. ​@@louthelabmonster

[@goofywill90]

46:30 This explains why I needed a month of chilling during my college summer to feel fresh again. Being an adult is extra tough.

[@mulletthehunter7163]

I can remember the exact moment when i was 8 years old that due to poor sleep i had gone from being top in my class to having such cognitive impairment that i couldn't get my head round some basic maths. Im now 38 and i can honestly say, since that day, i have never felt well rested. The only idea i have of what it might feel like is when i take mdma and it makes me feel human. The downside is its all borrowed energy and it comes back to bight you hard!

[@nathang83]

Might be worth checking out with your Dr if you've got ADD or ADHD mate, if a stimulant makes you feel normal then you might have it

[@Ahb2121]

Did any big change or anything traumatic happen at that age? Why did your sleep change?

[@think2023]

A smart watch is key. Quality of sleep is as important as sleep time. SpO2 and sleep stages are eye opening.

[@jeffreydaniels7519]

I’m a 63 year old male. I think I’ve averaged about 6 hours of sleep most of my adult life, I actually feel more tired if I get 7 to 8 hours of sleep. But normally I wake up even on my days off between 3:30 to 4:00 am everyday. I can’t take naps and I workout for about an hour 6 to 7 days a week. It vexes me.

[@Rassone]

I call bull! Does it vex you because this specialist says your not sleeping properly or you know you need more sleep due to inefficiency? No 2 people are the same. I hate these experts making out like there is something wrong with you if you don't fit their mold. Like you, I feel exhausted if I sleep beyond 5 hours. Didn't Arnie say he slept 4 hours for most of his life. He looks fine to me

[@cookieking1996]

She literally said at 8:45 that there is indivisible variability, so individuals need to find what works for them - did you even listen to this podcast? SB

[@lokeshsonawane6123]

CONGRATULATIONS🎉 As mentioned but Steven, we trust you to provide the best content, and thats why I have heard nearly every podcast in the last 2 months. Thank you. When are we getting the results of THE raffle? I’m pretty excited!!

[@will.davlin]

wool socks to bed=life changing sleep quality⬜🟥

[@ebrahimalam2575]

Middle east folks avoid this 🥵

[@Padraigp]

Oh god no. Hot feet during sleep is not good. Maybe you're circulation is bad and your feet don't allow heat to evaporate well.

[@Padraigp]

​@@ebrahimalam2575yeah all the research is to avoid that. Hot feet doesn't allow heat to evaporate from the body..some people with bad circulation need socks cos their blood vessels don't release heat well. Or they have other deficiencies. Should be neither hot nor cold but allow for cooling down. Maybe they live in a very cold place.

[@MataBataTa]

I have to always have my feet out from my covers. I can't sleep with socks lol

[@bp5724]

@@Padraigpfrom my experience wool socks are dry&cool in the summer & comforting&warm in winter

[@easy4x4]

Thanks for this video, ❤my search for waking up tired for so many years may be sleep apnea. I'll check it out. 2 key questions not covered. 1. Sleeping in separate beds when living with your partner. It's obvious that it is better as you won't get disturbed but is obviously a tricky one! I believe the British royals have always done this. 2. Is sleeping on your back or belly bad and does it cause apnea? Ive often slept first on my back before turning on my side. Thanks 😊

[@blairbrownie1223]

Watching this at 3 am

[@youravgjoe42]

I just stumbled on your channel for the first time and I must say this was a fantastic and very informative interview. One of the best interviews I’ve ever seen on KZbin. Thanks for the information. Well done.

[@laurastarbrook1308]

73* is perfect for me, but cold outside of the bed. Love listening to 528 hz and rain, 9 hrs on KZbin

[@chrisogrady28]

23°C is hella hot, fuck that I need to sleep in an igloo

[@christiematthews7761]

this was an incredible conversation! thank you for providing this, there was alot of information that absolutely blew my mind.

[@Navymom911]

You had me until you said cereal and milk before bed. I’d like to see some research with someone eating eggs with butter versus cereal and milk before bed.