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The Ultimate Sleep Makeover: From Bedroom Hacks to REM Mastery · The Diva Details

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Welcome to the Diva Detail. Welcome to the Diva Detail,
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where bold, confident women embrace life
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unapologetically. From love and sex to
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wellness and reinvention, we keep it raw,
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real, and powerful. No filters, no limits,
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just fearless conversations to help you thrive.
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Let's dive in with Diva Mia.
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Well, hello, beautiful people. This is Diva Mia. Today we're gonna talk
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about sleep. I know I, I've talked about it before,
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but we're gonna dive in a little bit deeper than we usually do. Here's the
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question for you. What if there was one thing you could do every single night
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that made you stronger, sharper, leaner, calmer, and added
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years to your life? And it's free and you don't have to supplement. It's already
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in you. You already do it. It's sleep. Most of us just do it really
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badly. Today we're dialing in on your sleep front to back,
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how much you actually need for your age. We're also
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gonna talk about what happens in your brain while you're out cold, including how it
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literally washes away waste, why lifters and athletes
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leave gains on the table without it. And then the practical stuff like
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your bedroom setup, what you need to do in order to make your bedroom more
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pleasant to sleep in. The reality is, is if you care about longevity,
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health, or performance, performing at your absolute best,
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you've gotta get enough sleep. Sleep is not the thing you can do after
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work or catch up on the weekends. You gotta do it on
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a daily basis. So let's talk a little bit about how much sleep you need.
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I sleep most days. Infants do too. By the time you
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get to school age, kids are sleeping, 6 to 12-year-olds are sleeping
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about 9 to 12 hours a day. Teenagers, they sleep anywhere from 8 to
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12 hours a day, depending on the teenager. But for adults under 64,
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from 18 to about 64, we need 7 to 9 hours.
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And this is documented. The reasons are because it actually
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clears out your brain capacity, or it cleans out the waste
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in your brain. Older adults only need 7 to 8 hours. Some people,
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they do survive on less, but it may just be habitual.
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It may not actually be something that they're actually thriving at. If you're yawning
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throughout the day and you're only sleeping 4 or 5 hours a night, that's a
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sign that you may need more sleep. There is no adult category that says
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5 or 6 hours. The idea that you're one of those people who just
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doesn't need sleep is almost always wrong, and only
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a sleep study would be able to tell you that. True short sleepers, people with
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a genetic variant that lets them thrive on about 6 hours,
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are very rare. And for athletes or anyone training hard,
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if you're lifting weights, you gotta aim for closer to the top range of
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the sleep, 8 to 9 hours, not 7. We're gonna talk a little bit more
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about it. There's 2 sleeps that matter most. It's deep sleep
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and REM sleep. I'm sure you've heard about it. If any of you have like
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a sleep tracker or a smartwatch, you, you're probably tracking it.
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Sleep is not one flat state. It's not like you hit the bed and you
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wake up and you stayed in the same sleep zone the whole time. Every night
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you're gonna ride a wave of cycles. So each and about each of 'em lasts
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about 90 minutes. That's why when they recommend people nap, they nap for at least
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90 minutes. Most adults get 4 to 6 of 'em.
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Each cycle moves you through light sleep, deep sleep, and REM sleep. The light
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sleep is on, it's getting into the next cycle. It's roughly half your night.
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It matters, but it's not where the magic is. Deep sleep is also
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called slow-wave sleep. It's your body's repair
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shop. So if you've been lifting weights, if you've been, your body needs to heal
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somewhere, that's, you need more deep sleep. Your brain waves
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will slow down, way down, and It's rolling delta
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waves is what you have. Your heart rate and your breathing drops, and this is
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where growth hormone pulses, tissue gets rebuilt,
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your immune system recharges. If you have an autoimmune and you're not getting enough
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deep sleep, you're suffering, you're causing suffering for yourself.
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And your brain will also do its heaviest cleaning. I always, I joke with my
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kids, 'cause I'm always like, you got poop in your brain, you gotta go to
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sleep to clear it out, because there's waste in there,
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and it's waste from processing everything. It's not necessarily poop, but,
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It's a good thing to say, but deep sleep is front-loaded. Most of it happens
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in the first half of the night. For most adults, a healthy target is
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roughly about 13 to 23% of total sleep.
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It's about 1 to 2 hours is what you're shooting for of deep
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sleep. The next one is REM sleep. And I know people know about REM sleep.
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It's called rapid eye movement. They just abbreviated it for REM.
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And it's your mental and emotional repair shop. Your brain lights
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up almost like you're awake when you're in REM sleep. You're probably dreaming then during
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this time too. Your body is temporarily paralyzed so you don't act
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out your dreams, which is probably a good thing. Although I've acted out my dreams
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and walked around, but that's a whole nother thing. This is where vivid dreams
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happen. REM processes emotion.
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It files memories, it builds creativity and helps you learn new
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skills. It's also gonna help include like motor skills. If you go to bed thinking
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about your golf swing, your REM sleep may be backloading that image in your brain.
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The longest REM period comes in the final hours of sleep. If you're not going
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to bed early enough, and you have to wake up early, you might be cutting
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out some of your REM sleep. A healthy target is roughly
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20 to 25%, which is 1.5 to 2 hours. I know REM sleep
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is somewhere I've suffered. The big takeaway though is because
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deep sleep lives earlier and REM lives later, cutting your night short at either end
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costs you differently. Go to bed late and you lose deep sleep,
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set the alarm early and you lose REM sleep.
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So if you go to bed at midnight, and you have to get up at
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6 o'clock, you're losing a little bit of both. The 6:00 AM alarm after
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a midnight bedtime doesn't just cost you 2 hours, it can wipe out a huge
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chunk of your REM sleep. You realize your REM is where you
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dream as well. If you're waking up in the middle of a dream, it's because
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you're waking up during your REM sleep. The reality
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is, is you gotta protect the whole night. You gotta make sure sleep is a
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priority. Sleep is one of the best things you can do for your health.
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It washes, it's a washing cycle of your brain.
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Think of it as a brain dishwasher. Here's how it works.
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The— there's a cleaner fluid that surrounds your brain and
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gets pumped along channels that run beside your blood vessels.
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It flushes your brain tissue and carries metabolic waste out.
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This system was dramatically more active during sleep, especially deep
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sleep. The space between the brain cells appeared to expand during sleep.
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The fluid that moves through, it moves much easier when you're sleeping.
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It's basically like a dishwasher for your brain. Takes out the trash
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and cleans out. Otherwise, you're gonna find yourself being forgetful. You're gonna have memory
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issues. You might even be emotionally deregulated. During deep
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sleep, your brain replays the day and moves memories from short-term storage into
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the long-term storage. Emotional regulation happens during
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REM. REM sleep acts like overnight therapy for yourself.
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If you're suffering from depression, you may not getting enough REM sleep.
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Sleep-deprived brains show a much more reactive amygdala and
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the brain's alarm center. That's why you're, you're snappy after a bad night's
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sleep and you bark at people. During the day, your brain builds connections.
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At night, it trims the weak ones and strengthens the most important ones,
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the ones that give you the most joy or pain. You'll, you'll also remember
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those as well. How much sleep does the brain need for long-term health?
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Large population studies keep pointing to the same sweet spot. It's between 7 to 8
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hours for adults. Regularly sleeping 6 hours or less in midlife
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has been linked to higher dementia rates. Interestingly, consistent sleeping
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well beyond 9 hours is also linked to worse outcomes. Now I
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just heard a study too that if you're napping during the day, you may
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even have a higher chance of dementia because that a lot of people
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that nap during the day, it's cuz they're not getting enough solid sleep at night.
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If you lift, run, or train anything, you gotta listen up.
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The gym basically gives you stimulus and then you get stronger while you're recovering.
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Sleep is where most of the recovery happens. I keep harping
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on this on all the different podcasts. Because sleep
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is like the foundation. Your growth hormone, it's the biggest pulse of
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growth hormone. It comes during your first bout of deep
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sleep. That's when your growth hormone is getting pushed. The hormone drives tissue repair
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and helps you use fat for fuel.
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Testosterone, most of the men's daily testosterone release is tied to sleep.
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If you're not getting enough sleep, you may be dropping your own testosterone
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by up anywhere from 10 to 15%. That's when you get 5
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hours or fewer. You're hurting your own testosterone. There's also muscle protein
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synthesis that happens. Sleep loss shifts your body towards breaking
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muscle down. So if you're not getting enough sleep, you're also gonna start breaking down
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your own muscle cuz it's gonna increase your cortisol rates.
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That stress hormone eats into your muscles. Body composition. In one
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study, dieters who slept 5.5 hours instead of 8.5,
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they lost the same amount of weight, but far more of it came from muscles.
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If you're sleeping next to somebody that's keeping you up, they may actually
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be making you fat because the more muscle you lose, the fatter
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you're going to get. They had the same diet, different sleeps, but worse
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results. Over time, they actually ended up gaining weight because of lack
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of sleep. Injury risk as well. Research in adolescents has
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shown that sleeping less than 8 hours a night, they were 1.7 times
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more likely to get injured during the day. You want to keep
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your muscle up. You want to make sure you can perform, and you want
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to make sure you don't gain weight from not sleeping. You could be working
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out. All the time, and then you don't sleep at night,
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and then it's just a negative. All that muscle you tried to create doesn't get
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built and it gets eaten away at because you're not sleeping.
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Don't forget the skill side, the REM, which helps lock in motor learning.
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If you're working on squatting and/or lifting some type
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of weights, your brain rehearses it overnight, the stuff you did during
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the day. It helps you remember. It's an amazing thing, I think,
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honestly, because the brain is such a powerful powerful thing
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in the human body. It's mind-boggling, no pun intended,
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but it's, it's, there's so much that the brain does. Here's the target for anyone
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that's training really hard. If you're lifting a lot of weight, you should be sleeping
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8 to 9. You should be sleeping more, not less. If you have a brutal
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training block, you might wanna take a 20 to 30 minute nap.
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I don't encourage it all the time, but it's gotta be before 3:00 PM.
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Otherwise it can cut into your sleep at night. The more sleep you
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get when you're training hard, especially if you're training for a competition, the bigger
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gains you're gonna see as well. Let's talk a little bit about the time you
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should go to bed. Go to bed. There's no single perfect bedtime for everyone,
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but there is a perfect bedtime for you. Here's how to figure it
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out. Okay? Step 1 is you gotta work backwards from when you have to wake
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up. When you, when do you actually have to get up? That is what
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stuff you have to get done in the morning. What if you have to get
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the kids off to school? If you have to be at work at a certain
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time, let's say you need to get up at 6 o'clock and you want 8
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hours of sleep. That means lights have to go out at 9:30,
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9:45, depending on how long it takes you to sleep. Now I've been tracking,
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it takes me usually about 15 to 30 minutes to sleep. Depending on the
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night, then I have to, I would be going to bed at 9:30
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in order to make sure I got 8, but I usually get up at 5.
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I need to go to bed at 8:30, which seems a little weird.
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And, but I've been doing it and it's been helping. Let's talk
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the 7.5-hour cycle. If you're one of those people, you're not really
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training hard, but you're working out a little bit and that
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7.5 hours works for you and you, you feel very rested after
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7.5 hours. For 7.5 hours at 5:00 AM
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wake-up time, you would have to be lights out at 9:15.
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At 6:00 AM with a 7.5-hour cycle, you need to have the
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lights out at 10:15. At 7:00 AM, you would have lights out at 11:15.
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Now, this is assuming a 15-minute fall asleep cycle. If you're
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training more and you're shooting for 9 hours,
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okay? And you gotta wake up at 5:00 AM,
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you're gonna go to bed at 7:45 if you're shooting for 9 hours. So 7:45
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is your bedtime. Some people say, well, that seems like a little kid bedtime.
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But if you want to sleep and you're waking up at 5:00 AM,
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7:45 lights out. If it's 6:00 AM is your wake-up time,
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8:45 lights out. At 9:45 sleep time if
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you have a 7:00 AM wake-up time. I don't know, but I'm pretty sure there's
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a lot of people that aren't sleeping enough out there because there's a lot of
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people that are staying up till midnight, 1:00. I get text messages from people all
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the time at midnight and I'm like, what are you guys doing? You guys should
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be sleeping. The other thing is, is try to keep your phone outta your room,
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cuz if people are texting you and you don't have do not disturb, that can
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disturb your sleep. So cycles are gonna vary from person to
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person. But the next thing you need to know is some people are naturally early
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birds, some are night owls, and most are somewhere in between. Don't fight your biology.
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If, if you're struggling falling asleep at 9, maybe you need to move your bedtime
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up or your wake-up time a little bit earlier or later. That way you
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can go to bed a little bit later. The way to figure it out is
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if you go on a vacation, what time do you start to get tired at
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night? Do you wake up early on vacation? That's your natural window. Some people,
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'cause when you're on vacation, you're usually not using an alarm unless you have an
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event to get to. So check your sleep cycle and see what
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works best for you. You've gotta be consistent though. This is the most
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underrated rule in sleep, but it's so important. You gotta
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go to bed at the same time and wake up at every time at the
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same time every day, because it needs to be within a 30-minute window. Because what
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happens is your body gets into a pattern and It really likes
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a consistent cycle. That's why when you
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travel somewhere, sometimes you get jet lag because your cycle's off. There's a
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general sweet spot for most adults though too. Lights out somewhere between 10 and
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11 sometimes aligns with your natural rhythm. But if you have children, you're waking
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up early in the morning to get 'em ready for school, take 'em to school
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before you go to work. So you need to build the perfect sleep cave
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as well. So let's talk about building that sleep cave. Think of your
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bedroom like a dark, cool, quiet cave. You're gonna
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train your body and your brain to sleep in the bed. Don't be using
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your bed for other stuff. Well, you can use it for other stuff that's not
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sleep, but it should be personal related, not necessarily
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work related. Don't have papers all over your bed. Don't be sorting
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laundry in your bedroom. Do it in the living room if you can, or in
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the laundry room. There's a cognitive side to your bedroom.
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Your brain learns associations. If your bed is where you work, where you
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scroll, where you binge shows, where you watch TV, argue in
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group chats, your brain is not linking your bed with sleep.
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Sleep specialists call this the fixed stimulus control. The bed
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is for sleep and sex, and that's it. If you've been lying awake for more
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than about 20 minutes, get up, do something else, go somewhere where
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it's dim lighted and do something really boring. Maybe read a book,
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something that's going to make you sleepy or fall back asleep. Because otherwise
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you're teaching your brain that bed doesn't equal sleep.
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You've got to retrain it that bed is only for sleep. Keep the room calm.
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If there's a lot of clutter or laundry piled up on the bed, you can't
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sleep in that. Your desk should be in another room.
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And if you can, so you can keep it well organized
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and relaxing, make your bedroom your oasis, your free place,
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your relaxing place, kind of like a spa.
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Light is also a problem in the bedroom. If you've got alarm clocks
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that have lights, even the dim light at night can, it can suppress your melatonin.
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It can look really bright. And the that's the hormone that makes you sleep.
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If you're suppressing melatonin, you're not going to sleep as well.
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So blackout curtains in every bedroom is kind of a must.
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They need to go all the way to the edge so that the light's not
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peeking through around the sides or the top or the bottom. Any LED lights or
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chargers, get them out of your room, or if you can, unplug them
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so that they're not bright. Even air purifiers. I know a lot
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of people have air purifiers. Electrical tape works really well. Just to cover
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it so that you don't see, see the darkness
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or so that you don't see the light in the darkness. Wear an eye mask.
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It's the cheapest upgrade. I will tell you, I'm so addicted to
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my eye mask now. If I don't have it, I can't sleep. The contoured ones
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are super nice. I like the silky ones because they feel really nice on your
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face. Eye masks, especially combined with earplugs,
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especially if you're sleeping with somebody that snores, can help sleep quality.
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Now, if I wear sleep plugs or earplugs too much, I tend to get ear
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infections. So be wary of that. If you
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have a light in the bedroom, use a red light. Disrupts melatonin
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the least. If you do have a light, red light is probably the better light
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to have. Now, this is a big one. Most adults,
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60 to 67 degrees is where most adults want to fall asleep. That's Fahrenheit,
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of course. Older adults, it's between 65 and 70.
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Same with babies and toddlers. If you run extra hot.
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You're probably going to want to be below 65 or 64 degrees.
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If it's above 70 or 75, it's going to be too hot.
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If it's below 55, it's going to be too cold. There's a sweet spot.
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Shoot for 60 to 67 degrees to fall asleep in.
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Take a warm shower or bath 1 to 2 hours before bed.
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It sounds backwards, but it pulls blood to your skin, and as
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you dry off, your core temperature drops. We used to always give kids baths
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before bed because it makes them fall asleep faster. And sleep
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in cotton clothing or bamboo or sleep naked. Honestly,
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if you can, if you have the ability to sleep naked, it's nice. Get cotton
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sheets or bamboo sheets and it's,
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and you can do a cooling mattress pad too, or a fan if it's
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warm in your, your room. Sometimes white noise or ocean waves
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helps, but you need to keep your feet warm because your feet will
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probably be the thing that gets the coldest. Warm feet will actually help.
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And help you fall asleep faster. Sometimes socks work.
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So sleeping naked with just socks on. And then have
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some type of steady noise because anything around
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30 decibels or lower, about a level of a whisper,
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if you can't control the noise, you gotta mask it. If you can cover up,
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if there's barking dogs outside or a train or something
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like that, earplugs are great. But if you can't do earplugs, then mask it with
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some other type of noise. This is a non-negotiable, and this is one thing that
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most people have the hardest time with. The phone has to stay outside of
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the bedroom, not on the nightstand, not face down. A lot of people have
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Alexas or something like that in order to set an alarm, but you
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need to have your phone outside of your bedroom because if you check your email
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in the middle of the night or you're scrolling, doom scrolling on social media,
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it's going to keep you awake. That blue light has been studied to keep people
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awake. Then you might wake up at 3 o'clock in the morning just to go
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to the bathroom and you check your phone and now all of a sudden you're
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stuck doom scrolling again. Charge it in the kitchen near your bedroom if you can,
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or get a cheap analog clock or a sunrise alarm clock.
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That's the gentlest way. You're going to find just putting your phone outside of
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your bedroom is one of the best hacks in order for you to sleep
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better. And then there's also aromatherapy. There's different types of scents
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that help. They're like a sleeping pill, but for your senses.
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One of the biggest ones I've heard about is lavender because it's linked
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to just decreasing your stress, decreasing your anxiety,
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and it's the best studied, but there's also chamomile can be calming. A lot of
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people will drink chamomile tea before they go to bed. Some people sprinkle a little
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bit on their pillow. Then there's bergamot. Bergamot is a
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big one that's been linked to calming. It's not energizing at all. People have been
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using it. There's some others. A lot of men will have like a cedarwood or
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a sandalwood because it's relaxing and it can quiet your busy mind.
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Valerian root's a nice, earthy, strong smelling, and it's also a
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supplement you can take to sleep. There's different things you can do just
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to calm it down. And then there's also diffusers. If you have a diffuser next
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to your bed and just put some essential oils in it, a couple drops or
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a couple drops on your pillow, or there's sprays you can get.
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Sometimes you put it in a warm bath as well. Any of that
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types of things, the jojoba oil, and also make sure your
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skin is, it doesn't need to be oily, but it's not dry because dry skin
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can be itchy at night and that can wake you up as well. Good sleep
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starts the moment you wake up though. Here's the day from top to bottom.
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You get outside and you get some light. If you
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get light within 10 minutes of waking or 20 to 30, depending if
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it's a cloudy day, that morning light's gonna help reset your clock.
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What's gonna happen is you're gonna get sleepy 14 hours or 16 hours later because
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you reset your clock. It's best to do the same time even on Saturdays
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and Sundays to get outside and get some sun. Then regular exercise,
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that's gonna deepen sleep too. If you finish a hard workout 2 to 3
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hours before bed, And if it leaves you wired,
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then do it earlier in the day. Cut out the caffeine if you can by
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noon. Some people say by 2 o'clock or 3 o'clock, but I think noon is
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a good time to cut the caffeine so that you can sleep better at night.
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Some people have no problems with it, but for me, if I get it after
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2 o'clock, I tend to have an issue. If you're taking a nap, try to
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do one earlier, 2, 3 o'clock. And if you can
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keep it under 60 minutes, that'd be great. Mid-afternoon.
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Alcohol is not a good sleep aid. Just a lot of people will drink a
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beer or some wine to fall asleep every night. It may knock you out,
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but it shreds the second half of your sleep, your REM sleep. It gets destroyed
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and it can cause you to wake up in the middle of the night to
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go to the bathroom or something else. You need to stop drinking about 3 to
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4 hours before bed so your body can process out any alcohol. Finish any big
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meals. They say 3 hours before bed, but if you have a slow digestive system,
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I'd recommend 5 hours before bed because anything
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late or heavy or spicy will keep you full all night and you won't sleep
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very well. One of the big things I've had to struggle with is tapering fluids
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because otherwise I wake up 2 or 3 times a night to go to the
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bathroom. If you do wake up, there's different dim lights
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you can use in order to get to the bathroom. You shouldn't be turning
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on the lights in the middle of the night because that's going to mess your
21:48
sleep cycle up too. So you can have dim lamps or something.
21:53
Whatever you do, you have to create your own wind-down routine and you need
21:56
to make it consistent so your body's associating everything that's
22:01
going on with sleep. For instance, with my children, I always use ocean
22:04
waves, the same ocean waves every single night. They have some
22:08
of the best sleep cycles because they fall asleep within 5 minutes because their
22:12
rooms are cool. I put some essential oils on their pillow,
22:16
the ocean waves are playing, and they fall right to sleep. And I also usually
22:19
have an air purifier going. Write down what you
22:24
think is the best thing for you, your to-do list, and then check
22:27
it off until it becomes habit. If your mind is going
22:31
through and some nights you're not sleeping well and some nights you are,
22:34
document what went well and keep doing more of
22:38
that. Stop doing the stuff that doesn't make you sleep well. It sounds
22:42
like self-explanatory or common sense, but it's true. There's also
22:46
a 4-7-8 breathing. What you do is you breathe in for 4 seconds,
22:50
you hold for 7, and then you breathe out for 8.
22:53
If you can do it, if you can exhale for longer than you inhale,
22:56
great. It will flip your nervous system into a rest state. It calms
23:00
your nervous system. If you had a lot of stress at work, the breathing exercises
23:04
helps. Yes, this is the last thing I really want to
23:08
focus on. Sex before sleep. So if you have a partner
23:12
and you're both in the mood, sex before bed is a great idea
23:16
for sleep. Orgasms trigger a release of oxytocin. That means you both
23:19
need to have an orgasm. It promotes bonding and relaxation as well.
23:23
It also lowers your cortisol, so you'll both sleep better.
23:27
The majority of people report falling asleep faster and sleeping better
23:30
after sex with a partner There are some supplements that we can talk about.
23:33
Magnesium, specifically glycinate or threonate,
23:37
and it supports relaxation and calming.
23:40
A lot of people are deficient in magnesium, so you may wanna add that in.
23:43
Glycine's an amino acid that lowers your core body temperatures.
23:47
People, if you're taking glycine, do it right before bed. L-theanine is
23:50
another one. It's found in green tea, but it also helps calm without
23:55
sedation. Um, I've seen a lot of magnesium and L-theanine tied
23:59
together. Melatonin's okay, and it can give you a knockout
24:03
pill if you need it, but don't use it too much because it's like
24:07
anything with your body. If you're— melatonin's one of those things that gets generated in
24:10
your body as well. If you take too much of it over time, your body's
24:13
gonna start producing less. Be careful with melatonin, but like if you've jet lagged and
24:17
you need a quick boost, it's one thing you can do without taking major supplements.
24:22
Tart cherry juice as well is good because it's a natural source of melatonin
24:25
and it can improve your sleep a little bit. Chamomile tea, I will say,
24:28
is a good one. It can help the you calm down.
24:31
Ashwagandha's in a lot of sleep aids, as well
24:34
as I've been seeing a lot more valerian root. Those are traditional
24:38
sleep herbs that you can add that will help you sleep. I'd steer away from
24:43
relying over-the-counter sleeping pills too much because over the long haul,
24:47
it's gonna make you groggy the next day, and that messes up the next day.
24:50
What we're trying to do is create a sleep cycle that makes your next day
24:53
even better. And if you're reaching for sleep aids every single night, then there's
24:57
a cue to talk to somebody about helping you get into a better sleep,
25:00
'cause it's— there is chronic insomnia insomnia that happens too. A pill a
25:04
lot of times will not. It's more cognitive behavior and changes that we talked about
25:08
earlier that will help with chronic insomnia. You do need to eliminate obstacles
25:12
too, like snoring partners. Now don't eliminate your partner, but pets as
25:15
well. Sometimes you can move the pets outside of the bedroom. Sometimes your partner needs
25:19
to sleep in another room. It's a serious point because loud, regular snoring is not
25:24
just annoying. It can be a sign of obstructive sleep apnea, or they may have
25:27
a deviated septum that they need to get fixed, or their airway is collapsing during
25:31
their sleep, which can make them have difficulty breathing. There's millions of people
25:35
with sleep apnea and people die from sleep apnea. It's something serious you need to
25:39
take seriously. Your partner needs to get checked because loud snoring most nights,
25:43
it's destructive to not only their sleep but your sleep. They're not getting as
25:47
much oxygen flow. They may be gasping and they may
25:51
wake up with headaches or dry mouth or even a sore throat. It may make
25:53
them yawn more during the day. It's for their benefit as well as yours.
25:58
Start with your primary care physician and if they need to order a sleep
26:03
study or refer you to a specialist, they can. But snoring with no apnea,
26:06
they can sleep on their sides. You can try to roll them on their side,
26:09
but that's still messing up your sleep. Positional pillows can help.
26:13
Raising the bed, the head of the bed a few inches sometimes helps, or nasal
26:17
strips. If they drink a lot before they go to bed, that can also lead
26:21
to snoring. Maybe they just need to lose a little bit of weight. You need
26:24
to protect your sleep though. Sometimes you either get earplugs, or if
26:27
they're really loud sleepers, one of you is going to need to sleep in another
26:31
room or on the other side of the room and maybe get 2 beds.
26:34
There's a lot of couples that don't sleep in the same room. They may go
26:37
to bed at night together and then one of them moves. There's lots of happy
26:39
couples that don't sleep in the same bed at night. If your partner says
26:43
you snore or you're tracking your sleep and it shows that you possibly
26:47
have sleep apnea, don't just wave it off. Get, get it checked out.
26:51
Now here's the thing. Pets on the bed can also cause problems. Dogs and cats,
26:54
they move, they scratch, they snore, they lick, they jump in the middle
26:58
of the night. They have nightmares. I've had dogs that have nightmares and you have
27:01
to calm them down in the middle of sleep. If you're using a sleep tracker
27:05
and you're waking up 4 or 5 times, it may be because your pets are
27:08
waking you up. The best move is to get a comfortable bed on the floor
27:13
or outside of your room. I know people are like, I don't want my dog
27:16
sleeping outside, but you know what? Your sleep is important too. Maybe you just
27:19
close the door and say, it's okay. Give them a treat to chew on and
27:22
put them outside the door. And they'll get used to it after a while.
27:26
If you wear them out over time with an evening walk, that sometimes they fall
27:30
asleep better too, and that helps them. Sometimes it's allergies. I have one dog now
27:33
that is little and he snores like crazy. Now my bigger dog, whenever it's
27:37
allergy season, he snores. I've taken to moving them
27:40
all outside the bedroom. It's the best sleep possibility I can have,
27:44
but do a night audit, figure out why you're waking up during the middle of
27:48
the night, why you're, you're having issues falling asleep or
27:52
falling back asleep if you wake up. Each one of them needs fixed.
27:56
I know I keep harping on this, but sleep is so important. It's like
27:59
the foundation to life. You have to recover.
28:02
Sometimes it's an old mattress. Sometimes you have restless
28:05
leg syndrome. You might have lack of magnesium or low iron can
28:09
be a cause. But nighttime, you gotta also cut your
28:13
fluids because if you're waking up to pee all the time, there's possibility that you
28:16
are drinking too many fluids. Stress could be racing through your mind. You might
28:21
have something that's going on that's causing you to stay awake at night. All those
28:24
things can cause problems with sleeping, but tracking your sleep and your
28:28
REM and your deep sleep is one of the best things you can do.
28:31
The total hours tells you the quantity of your sleep.
28:34
Deep and REM sleep are important. The total hours tells you the quantity
28:38
of your sleep. Deep and REM sleep are very important.
28:41
Sleep efficiency. If you can get 85% or higher sleep
28:45
efficiency, that's wonderful. If you can get 25% or
28:48
higher REM and 20% 20% or more deep sleep, that's great.
28:53
The time to fall asleep should be 10 to 20 minutes. Out in 2 minutes
28:57
every night, you're probably sleep deprived. So if you lay down and you
29:01
pass right out, that means you're not getting enough sleep. It takes a little
29:05
bit of time for most people to unwind. There's an Oura Ring,
29:09
there's Apple Watch, there's a RingConn which actually tracks sleep
29:13
apnea, there's a Fitbit, there's different types of sleep analyzers
29:17
you can get. There's even under mattress pads that will analyze your sleep
29:21
from tossing and turning. There are different ways you can sleep. There's even
29:25
a sleep pod that people using at offices to sleep, but don't
29:29
go crazy with the data. Look at it weekly. I actually have AI
29:33
tracking my sleep and if there's a problem, it notifies me so I don't have
29:36
to track it anymore daily. I also
29:40
have AI tracking all my social media now and doing a lot of posting for
29:43
me. I don't even have to do that. I don't know if you listen,
29:45
but I'm in love with some of the stuff AI can do. It can help
29:47
you analyze your sleep too and find ways to improve it. Use that if you
29:51
can, because it will help you hit your numbers better.
29:55
So let's wrap it up. If you remember nothing else from today, here's your checklist.
29:59
And I'm going to give it to you real quick. If you want to write
30:02
it down, it's just kind of a summary of what we talked about already.
30:05
You need to hit your number somewhere between 7 to 9 hours as an adult.
30:08
Make sure you get the same bedtime every day. You get morning
30:12
sunlight within an hour of waking. You cut
30:16
your caffeine off 10 hours before bed, alcohol 4 hours before bed.
30:21
You set the temperature in your room between 60 and 67 degrees
30:24
and make sure you have it pitch black with blackout blinds.
30:28
Wear an eye mask and put your phone outside your bedroom.
30:32
30 to 60 minutes before you go to bed, you should start winding down.
30:35
You should dim the lights, maybe take a shower, have a scented bath
30:39
or a diffuser in your bedroom. And then bed is for sleep and
30:43
sex only. Move your desk or your office out of your bedroom and
30:47
don't work on your bed. Laundry, try to fold it somewhere else. That way your
30:50
bed is associated only with sex and sleep. Get your pets off your bed.
30:54
I know sometimes it's fun to snuggle up with your pet. Maybe in the morning
30:57
you can do that, but that way you can actually sleep during the night.
31:00
'Cause especially if your pets are snorers or they have bad dreams, that's going to
31:03
disturb your sleep. And track your deep sleep and your REM so that you can
31:07
see the trend over a week. Sleep is the closest thing we have to performance
31:11
enhancing. Brain-protecting, and life-extending drugs. It really is the
31:15
best thing for you. It's completely legal. You just have to show up for it
31:18
and do the things required that are necessary in order to get the right amount
31:22
of sleep. So tonight, pick some of the things from the list that you can
31:25
work on. Every night, pick 2 or 3 things and do it for a week,
31:28
and then add another couple. See what happens and see how good
31:32
your sleep gets. It will change your life because I really believe that if
31:36
you don't get enough sleep, your life will suffer. But once you start getting quality
31:40
sleep, you're going to lose weight. You'll recover faster from your gym workouts.
31:44
You're going to be a happier person during the day and you're going to be
31:47
more productive. I hope this helped for all those that have gone through sleep problems,
31:52
may have sleep apnea, go get it checked out with a doctor. If you have
31:56
a partner that snores, maybe have them sleep in the other room, but I hope
32:00
this helps you today. And I hope you can pass this on to whoever needs
32:03
it. This is Diva Mia. I hope you have a good night's sleep for
32:07
this tonight and for the week. Give lots of love to your friends and
32:11
family because life is short. Take care and have a wonderful day.
32:16
Thanks for tuning in. Like, subscribe, and drop a
32:21
comment. We'd love hearing from you. Visit thedivadetails.com
32:25
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