Latest / The Unsexy Businessmen / How to Sleep Better for Muscle Growth, Fat Loss, and Daily Performance
Transcript
- Alex: Welcome to another edition the Unsexy Podcast, where we talk about unsexy side of everything. ⁓ I am Alex Skinner. As always, I am joined by my brother Aaron Skinner, and today we are talking about something that ⁓ everyone to enjoy. Except for billionaires, because they work from th ⁓ 3 a.m. to 12 a.m. every single day and can operate on three hours sleep. You guessed it. We're talking about sleep and the importance of it. I think what's interesting about this subject is everybody knows that it's important. And then you have like the tryhards, and they're not all billionaires, they're like as people who the millions of people who aspire to be billionaires who are like Where it is a badge of pride where they do that, ⁓ I got four hours of sleep and look how how well I'm doing. Like long term, that is not going to be great for you. Have you seen any difference? Like as you've made changes to your sleep patterns? Aaron: Just let me bitch about the influencers real quick. Like I I can't stand that at all. First of all, no, you're not. Shut the hell up. Like this is like you're right, dude. It's like this badge of honor. Like the I the super famous one is that guy is just like, he's like, I ⁓ he's like, so I book I I ⁓ put my my one day is broken into like five different days. So I I wake up at three o'clock and from three to what would that math be to eleven o'clock, ⁓ there's my first day. That was my first eight hours. So I got my first day. And so and then from eleven to whatever that is. So he like breaks it down where essentially he gets three days. Out of a one day, and that's why he's better than you, and it makes absolutely zero sense. ⁓ it's like, so you just work longer? Okay, cool. Like you broke you, you you came up with some super innovative thing. ⁓ so that one's that one's pretty famous and it's super ridiculous. But there was just this myriad for the past maybe year or two. It's probably for a while of just like my work, my my morning routine, and it's always this like over the top, complete bullshit. stuff that I can't stand that that people think like ⁓ I have to do this in order to be successful. All right, rant over. So to get to your question, yes, ⁓ I have noticed with with I mean I've always enjoyed sleeping, so it wasn't some sort of chore for me to sleep more. Alex: It's the easiest part of the training program. Aaron: But I do get it because there is like ⁓ there is a difference between just sleeping and getting like quality sleep. And you're not gonna know unless you have your aura ring, unless you have something that can kind of track it, and like just how you feel with your body. But when I started when I started tracking my sleep and how well I was sleeping and the like the REM cycle, how long that was and the deep sleep and all that stuff. ⁓ it definitely made a difference. I I made a more God, I hate this word, conscientious effort ⁓ to get more and more quality sleep. And I have noticed that with when I when I am getting those, that good sleep and I go to the gym, I can definitely lift harder, ⁓ lift longer and stuff like that. So yes, there's definitely as as I'd see ⁓ everyone probably knows. This isn't some like breaking news. Sleep helps you with working out and your health. ⁓ but yeah, it definitely just as my anecdotal story, yes, it definitely helps. Alex: Why do you think people don't sleep? I know that's a weird loaded question that could have a billion different answers. I know like yeah, go ahead. Aaron: I c I can tell you why. I I think it's because it's equ it is like ⁓ it is like equated with laziness. And so if you sleep a lot, that means you're a lazy person. And and so that's why you like in the beginning of my rant, it's just like, ⁓ if you're sleeping, you know, it's the early bird gets the worm, all this other, whatever. ⁓ and so that's that's what it is. It's like you're just Yeah, like what are you, a stoner just in your in your room sleeping all day? Like what's going on? What's gonna and it's like you kind of equate that too with like teenagers and teenagers being lazy and they just sleep till noon and blah blah. Yes, you can absolutely sleep too much, and that's not a good thing, and that's not what we're endorsing. We're just saying getting good quality sleep. But that I think that's where it comes from. I think it just comes from people just think you sleep a lot, you're lazy. That's what that means. And it is partially true, I guess. Alex: Well, I think what's interesting about what you just said with like the teens, like associated with like lazy teens, I am such a proponent of when you're going through any type of growth cycle. So for ⁓ for us right now, our growth cycle is lifting weights, losing fat, making muscle ⁓ making muscle. For teens, it can be going through puberty, it can be growth spurts, it can be like whatever whatever like growth phase that someone's going through. Aaron: Yes. Alex: I always think just let ⁓ sleep. ⁓ just like they say, let ⁓ eat cake, let let the people sleep. I feel this way about my kids all the time. Like, ⁓ we should probably wake them up. I'm always the guy who's just like, just in case, let them sleep until they wake up. ⁓ but this will like throw it off at night. Potentially they'll have to go to sleep later. But if like they are wanting to sleep, because kids hate sleeping, let them let them get some get some rest in. And I hate this guy. I Aaron: I agree. Well, a hundred percent. Alex: hates a strong word. I don't endorse this guy. Brian Johnson. The guy who's tr the guy who's trying to live forever. Don't get me wrong, Brian Johnson is crazy, so it's probably not the best to use him as an example, but he has a very strict, like Aaron: I wanna kill this guy. ⁓ yeah. Yep. Protocol. Yep. Alex: 8:30 to 5. 830 to 5. I'm getting eight and a half hours of sleep because all of the research points to this being good for your brain, being good for your muscles, being good for your heart, being good for every single important thing that you have, especially deep sleep and REM cycle. So going to what Aaron's talking about in measuring those things, seeing how much of that you are getting, because deep sleep ⁓ can deep sleep and rem both help with ⁓ protein synthesis, but especially deep sleep. The the more deep sleep you get, the more protein synthesis. Protein synthesis is going to happen and when you decrease that amount of time you sleep, you can see I was looking at some figure. Says sleep deprivation restricts muscle protein synthesis by 18%. Obviously that's a weird number, but I think what's all all that's ⁓ all that matters from that is it restricts mus muscle protein synthesis, which is what we are trying to help people gain more muscle, less fat, so that they can be healthier when they're older. So for me, it all started off like sleeping was just I can't brain wise, I can't function without a amount of without a certain amount of sleep every single night. And I have found what helps me is almost similar to this Brian Johnson character. It's regimented. Like it is, all right, cool. We're in bed by eight, asleep by eight thirty, wake up around five o'clock. Five o'clock, six o'clock, like whatever whatever I'm feeling that day. I wake up naturally. Do you wake up to an own? Yeah, I I think that's the right way. Aaron: Mm-hmm. Do you wake up do you wake up to an alarm? Yeah. Yes, perfect. No. I mean, like what a privilege, right? Like a privilege to be able to do that. But you're also like, I would say most people aren't I I whatever. Like I'd say the majority of people aren't having to go to work at five o'clock in the morning. ⁓ yes, there is a subset of people that do, but I'm just saying the majority of people probably their day actually their work starts at eight or nine. So Alex: And I'm sure some of those people who are working until five, like, great. So that means that I only have three and a half hours until I have to go to bed. Like, so that's like my free time. And I go, some a lot of times, yes, that's what it's going to be if you want to be getting like enough. I I was talking to a friend recently. It wasn't about sleep, and I won't say what it was about, but they got some health news and the doctor was like, Hey, you're going to have to cut this specific thing out of your diet. Aaron: Sure. Sure. Alex: And their response was, that's like a big lifestyle adjustment. I'm like, you won't have a lifestyle. If you don't make the adjustment, you will be dead. So it I think sometimes people look at it that way where it's obviously sleep deprivation for like long periods of time will eventually kill you and like serious sleep deprivation, but making these small choices now are going to have Aaron: You'll be dead. Right, right. Alex: super positive impacts for you for you later on. So whenever I hear people who are just like, I don't have any time to do anything, like, I guess you're living for the weekend or you need to make some lifestyle job changes so that you can have whatever fun it is that you're hoping to have. Aaron: Yeah, and it like like because you say you go to you're are you're asleep by eight thirty or nine, is what you said? And I I'm not like holding you to it, but like around around there. Alex: I would say I'm sometime between yeah, sometime between eight thirty and nine I'm I'm one hundred percent asleep. Sometimes a little ⁓ on actually I should just say sometime between eight and nine I'm a hundred percent asleep. Aaron: Gotcha. Okay. And so, like, we're not saying that you have to do exactly what we're talking about. Like, if you have a job that starts at nine and I I guess it's all about just again, about regimen and and schedules and sticking to that is like the best way to do it. Because what I was gonna say is like then go to bed at ten. Cause if you go to bed at ten and you're getting seven hours of sleep, then you're getting up at ⁓ math bat. Yes. Yeah. And so like you're still getting up early. So you let's say eleven. Alex: five still. If you're doing seven, you're still getting up at five. Aaron: So you go to bed at 11, you're getting seven hours, like solid, sell solid amount of sleep. Like, there's really no re like, I don't know. It's just like ever my thing is like there's always an excuse of why you can't do what you're supposed to do for your health. ⁓ stop making those excuses and figuring out how to actually make that happen instead of be like, well, but guess what? Alex has kids, I have kids, they have activities. Alex: Six. Aaron: They go to school, they're like no, there's there's tons of stuff that's always going on in our lives. And there's always an excuse that we could throw out of why we can't do, you know, go to the gym or go to eat healthy or track our food or track our sleep. But like and this isn't like tutor on horn. This is like just to let people know, like we're not special. All you have to do is like these small things and you could do you don't have to do the stupid influencer thing where you wake up and you you dip your face in in a hundred dollar bottle of water that you pulled on poured into a bowl. ⁓ and then all this other weird shit that they do. Like we're just like these are just simple things that you can do that might be inconvenient in the beginning because I would say any change you're gonna make is gonna be an inconvenience because you already have your lifestyle, how you do things. And if you're making a change to that, it's gonna be weird. But the thing is, like, like your friend, Alex, you gotta make some sacrifices. Like if if my doctor's like, ⁓ dude, no more energy drinks. You can't drink energy drinks, I'd be like, ⁓ that sucks. All right, well, what can I do instead? ⁓ and so I'd start drinking alcohol. Alex: Wakes your right up. Aaron: ⁓ but like I would do I would just figure out something else because if your health is important to you, you will make those adjustments. And real quick about that Brian Johnson thing, like it's funny because I did a ⁓ a YouTube video where I just made fun of AG1 and one of the biggest like not proponents, what's the opposite of proponent? One of the biggest critics, critics of AG1 is Brian Johnson. And so like he yes, you can think he's insane, but you can't deny the dude is like Alex: Dissidents, critics. Aaron: Absolutely locked in when it comes to health and research. He do he spends two million dollars a year to try and stay alive longer. Like, I that would be awesome if you could do that. And I'm not saying we have to do the Brian Johnson protocols, but if I was gonna listen to someone who's like studied everything, that dude's spending so much money to try and do the best thing that he can. And I don't know if he has like a line of supplements or whatever that he's putting out. Or or just something. I don't think he's trying to make money off this. And maybe he is. I could be wrong. I'd be like, ⁓ really? Yeah, dude. He has this well, maybe he is. But in the beginning, it was just like, I just I'm really rich and I want to see how I can live longer. And a lot of the research that he's doing is going towards like just helping regular people. Like, hey, this is like the sleep thing. Like, ⁓ like the sleep thing, like he didn't discover sleep is good, but like just Those types of things that he's figuring out, like, hey, this is good, this is good, this is what it should win, this is what's worked for me. He also says this isn't gonna work for everybody. Again, I'm not some like Brian Johnson apologist, but I kind of am. Like it's just like the dude is fanatical about his health. Yeah. And so I don't agree with everything he says. Alex: Committed. Well d he he walked out of that interview at India because of poor air quality. He's like, the air quality in here is so bad, I like it's bad for my health, I gotta get out of it. Like, so yes, some people look at that, you know, from both sides, like, that dude's crazy. That's crazy that he walked out of an interview that had been planned for, however. ⁓ what an entitled, blah, blah, blah, blah, blah. And then there's the other side like, I have I hear the air quality in India is bad. Aaron: Yes. Alex: If that is something that could potentially cost him days, weeks, however long by being in that environment for too long. Who are we to say, hey, you have to do that interview? Like a lot of people are looking at this from like their position of like, I wish I was as rich as Brian Johnson, so now I just want to be pissed off at any decision that he makes. But these are like going back to sleep. Like these are the choices that you have to make that are sometimes really tough. Like, should I be going to you're not like freaking Bob Dylan, you're not on tour. Like, should I be going to concerts every single night? Maybe there's a weekend that you go to two or three, but you probably shouldn't be going out every single Aaron: Exactly. Right. Alex: All night, but you still can if you plan out your day. You could go to a concert every single day, go to bed at one, wake up at eight, nine o'clock, and like do your thing. You can still get sleep and do all of these things. So this isn't poo-poo on fun. This is poo-poo on plan or poo-poo on not planning to do to get that sleep that you need. how I would say a big thing that I encounter with Aaron: Exactly. Yes. Excuses. Excuses. Yes. Alex: people when I'm talking to them is struggling with falling asleep. How did you you used to used to struggle with that. How'd you figure that out? Aaron: Mm-hmm. I so I used to the first thing I did is I used to take is it melatonin? I always could get melatonin and melanin. I used to take melanin. Clearly, nah, I did not. ⁓ if I took my shirt off, or you I have lots of pictures of my shirt off now. you could tell I did not anyway, sorry. ⁓ melatonin. The problem with melatonin is I would feel like really groggy in the It was good at like putting me to sleep, but I felt Alex: Militonin. Yeah. Aaron: bad in the morning. I it didn't feel like I was getting quality sleep. I started taking like magnesium, which is like the new super popular thing to take. And I'll take it like an hour before I go to bed. And then I wake up. I don't I don't have that grogginess. So that that helps me. ⁓ kind of just the routine of those like, you know, I take a shower right before I go to bed, kind of relax. I'm not the best example because I'm horrible. I'm horrible. Like I I fall asleep watching the TV, which you're not supposed to do. And I just, for whatever reason, that habit has been that's just that's my thing. I wish I could, I probably could get out of it. He like, I thought you're not supposed make excuses. Alex: Have have you ever tried have you ever tried Katie hates falling asleep to noise that's not a fan, but have you ever tried like listening to like books on tape like we used to do growing up? Aaron: Mm-hmm. Well, that's funny. I honestly think I wonder if that's c what it came from. Like just so used to hearing voices and then because yeah, we would fall asleep listening to books on tape like almost every night. And so because of that, like I'm programmed to do it. But it's funny because sometimes like I'll be somewhere where there's like, you know, we'll be at like an Airbnb and they don't have a TV in their room. And I still fall asleep fine. And it'd be interesting to see if I slept better because I didn't have the TV in the room. Alex: I think it is. Aaron: But I I guess my thing is like I haven't had that it hasn't stopped me from falling asleep. Yeah, my sleep is still great. ⁓ so I don't I don't endorse that. I I I I mean I'm I'm a normal person. Like sometimes I'll get in the trap of, you know, I I don't check social media almost ever. Alex: Your sleep is good still. Yeah. Aaron: But I have lots of friends that send me reels and stuff. And so, like to catch up on the reels that they sent me the day, I'll I'll go look at them and start giggling and giggling. And then the algorithm gets like, you know that you know the perfect algorithm that that like Instagram will get on, where it's like just funny reel after funny reel. And so I'll consciously have to tell myself, like, dude, put your phone down. Because if I start doing the doom scrolling and just keep laughing and laughing and laughing, I'm not falling asleep for a long time. So I consciously like, all right, put your phone down. And I know that's a rule that A lot of people have like, you know, when you go to bed, phones off, do that. And I I do believe in that. Cause as soon as I do put that phone down and I like get in my my position to fall asleep, I am out. So I don't have a problem anymore with just falling asleep. And probably not being super fat helps with that as well. ⁓ but yeah, that's that's what helps as far as like supplements. Alex: Do you find that ⁓ I've been noticing it this year? So we have complete darkness in our room. As complete as we can be. Like there are some light, like you'll see some you know outside light that comes in barely like through the window, but it's like pretty close to way darker than most people's rooms. ⁓ our room is cool, usually around like 68, 69, 70, like somewhere, somewhere in that range. And I have found Aaron: Mm-hmm. Sure. Yes. Yep. Alex: That ⁓ we a heavy blanket that we share. I have found that as I've been losing fat, I am like colder because normally by this point of like by this point of in the year, we don't normally have that blanket, but I'm still using it, even though it's starting to get hotter, like we're closer to that 70 number than the 6768 number. Have you noticed that? Sorry, it's just maybe that's a side quest question. Aaron: Mm-hmm. Yes, yes. Yes. ⁓ one hundred percent. That was like it literally happened yesterday. So ⁓ Lorraine was cooking something, and she doesn't like the house to smell like whole house to smell like whatever. And so ⁓ she had some windows cracked open. And it was pretty cold here la yesterday. It was like in the 60s. And I I was doing some editing. I came upstairs like it's I wouldn't I was man, was like, why is the window open? We gotta close it. It's really cold there. It's like you're cold? I was like I get cold now. What's what's wrong with me? But it is but it is like I don't mind that coldness of up in bed. It could be like 60 degrees in my room. If I'm under the blankets, like I sleep so much better when it's really cold in the room. And it's it's actually Alex: You're like sh like shut up. Shut up. Yeah. Right. Aaron: Actually scientifically you're supposed to keep it I think it's like way colder than we do because ours is the same as yours. It's around probably I think it's around seventy degrees. ⁓ give or take a degree. But yeah. Alex: I it's I'm just happy because I used to like sweat, like at night sweats and stuff like that by this time of year. So I'm just so happy not having that excess fat where like, ⁓ like our sleeping talking about ⁓ what we do in the bedroom, our sleeping arrangement like actually like works out for both of us. She has her additional blanket on her side, but we still have that one shared one that has our body heat in it. It's been it's been weird. Aaron: Ha ha Sure. Yep. Yep. Well, speaking of fat though, dude, like like the your cortisol when you're not sleeping spikes. And cortisol when it spikes stores fat. And so if you're wanted to lose weight and like kind of ⁓ ⁓ enjoy the being cold all the time ⁓ because you've lost fat. ⁓ that's one of the ways. Like I I I totally believe that the getting good night's sleep and ⁓ making that a habit helped tremendously in losing like body fat. Like tremendously. Like it just it it's it's such a real thing. Like anyone who doesn't like know what we're talking about, like look it up. Like cortisol levels ⁓ they spike if you don't if you're not getting good sleep and it just Your body's like, sweet, cortisol's up, store all the fat. And so that's just and like you said too, like your your body's not doing the protein synthesis. And the what that means for people that don't know that that's the repairing of the muscle that you have damaged by working out. And that's what builds your muscle. So you're it's like a double whammy. You're not building muscle, you're storing more fat. It's a bad deal. So just more reason why you should be getting quality sleep. Alex: Yeah, another thing I noticed is as I've been working out more frequently, it's I I call it the Joe Rogan theory that like you do something incredibly hard, you just are naturally gonna be tired by bedtime. So I think that has helped significantly where it just like puts me to puts me to sleep. Like I don't have a problem falling because Katie hates having TV on, lights in the room, like when we're trying to fall asleep. Like so I've now grown accustomed to that. So I read a book while Katie's getting ready for bed, turn off the lights, fifteen, twenty minutes, out. Aaron: Mm-hmm. Yes. Mm-hmm. Alex: And that's very atypical for me, just so everyone knows, like horrible sleeper. Horrible, horrible, horrible sleeper prior to getting my aura ring. And then when I got my aura ring and it's like, hey, you suck at sleeping. I then started to like to like take care, take care of that. Not perfectly. E even now, like still not perfectly. Last night, the only time that Alex Skinner's heart starts starts racing is when there's a really good NBA finals game. ⁓ last night was game four, the NBA finals, and I saw that the Knicks were down Aaron: HA Oof. Alex: By nine points. Like, hey, if they get it to single digits, I'm gonna get up. So at about 8 59, they were down by single digits. I went out to like watch it, and then my heart rate was just after the last, I think it was like seven minutes of the game or something like that. My heart rate was just elevated, took me longer to fall asleep, didn't fall asleep until about like 10 30. ⁓ so that's like 40 minutes after the game ended. Didn't have great quality sleep last night. So I I am not perfect in all of this, but it's just a good reminder. Like, sometimes there's gonna be times where you don't. Aaron: Yes. Mm-hmm. Alex: Sleep perfectly. We're saying do it all the time. It's like, but you need to have some habits so that tonight I'm gonna be right back in it. Aaron: Right, exactly. It's like they're your that was like your cheat sleep. Like like a cheap a cheat meal is your cheap sleep. Alex: Yeah, exactly. Thankfully it's sev maximum seven nights out of the year. Aaron: Yeah. But I mean the the ⁓ god, what I was gonna say when you're talking about that. ⁓ the sleeping sleeping good. I can't remember what I was gonna say. Alex: Golly. How you're probably probably about the Knicks performance last night. It's probably w something along the Aaron: ⁓ no, no i it wasn't about the Knicks. It was about ⁓ well, unfortunately I'm a Kings fan. And so I was like, God, I'm so glad we didn't max contract De Aaron Fox. ⁓ so that that ⁓ at least there's some hope to being the worst team in the NBA is we at least didn't ⁓ max contract the guy that helped blow that game for the Spurs. Yes, I'll I'll I am very, very aware. I don't blame the coach. Alex: But you did fire the coach who's about to win a champion. It was a no win for the Kings this year. Aaron: ⁓ I I blame ⁓ the the leadership there. He probably doesn't get enough sleep. That's why he's a billionaire. Alex: Yeah. Yeah. That's why exactly. ⁓ 'cause he does so so don't listen to anything that we've said. ⁓ and then I and then I think the big thing for me, like being tired has helped me so going back to the Joe Rogan theory has helped me like compartmentalize like work in daily stress. Aaron: Yeah, that's that's that's that's what it is. Mm. Sure. Alex: Like so being incredibly tired because I've worked out, I just don't have time to think about like, ⁓ this deadline or that thing or that thing or whatever, or this client's pissed off about that. This client needs this, yada yada, yada. Because ⁓ one thing on Aura Ring is called God bless America, it's called rest restfulness. And so when you're tossing and turning, doing a lot of thinking, your restfulness score goes down, which decreases your sleep score as a whole. And a buddy of mine has a really low restfulness score. Like he sends me his aura data and I go, You gotta stop. Like there's something on your mind, dude. And he's going through like he's been going through a really tough time for like the last two years. I'm just like, I don't know. Like that You have to get over that somehow. He because he's like a melatonin guy, a magnesium guy. Like, I'm gonna use all of these things. Like, you gotta do something else. A big thing for me, and I have no evidence of this, but the caffeine, caffeine's half-life is somewhere between four and seven hours, depending on the amount that you take. So, like the the the more you take, let's say you take a hundred, we're just gonna say a hundred milligrams, six hours, fifty milligrams, six hours, twenty-five milligrams. Obviously, the less that there is at a given time, like Aaron: Yeah. Alex: Anyways, ⁓ I don't know. I don't know how half-life for carbon dating works, but here we are. ⁓ so the more you take, there could still be lingering effects of that later on that can impact your your sleep and being able to fall asleep. So that's something that he's been working on that so far has not borne out, but he didn't cut out the caffeine like I did. He's still t he's like, I'm just taking a smaller amount. I'm like, dude, just try not having any and see if that helps with that restfulness and like you're just so tired by the end of the day, you you just fall asleep. So Aaron: Yes. Ha ha ha. ⁓ dude, yes. Alex: More to come on that ⁓ experiment that we're running right now. Aaron: Well well we talked we talked we we talked about that in the last podcast where the I literally the exact same thing happened to me where I was drinking an energy drink before I went to the gym and then I would drink one while I was doing ⁓ like editing and that was being like the you know, I'd go and and I'm not like a chug it. I'll just like sip on it for like an hour or an hour and a half. Just kind of sip while I'm when I'm editing. And I was having trouble falling asleep. And it's always like, yeah, dude, you're drinking an energy drink, but I wasn't like I was drinking it at like eight o'clock at night. I was drinking it at like three or four. And like you said, that the whatever the half-life is, that was affecting my sleep. As soon as I cut that out, no problem with falling asleep at night. Like no problem at all. The other thing I wanted to bring up that I remember I re I remembered was the ⁓ like working out. If you're working out and then trying to go to sleep immediately after. That is going to be really, really hard. Cause I used to do that. Where I was like, all right, I was trying to fit in my schedule where I could work out. And so I'd work out and then I'd come home and I would just, I just couldn't. Like my ⁓ the the energy level would I'd gotten too high, and it would take me like two hours after my workout to fall asleep. So I'd be falling asleep at like 11, 12 o'clock at night. I gotta get up early. So that's another thing to avoid too. That that Alex: That's my watching the finals example. I'm not even working out. I'm literally just getting the heart rate going. Aaron: That's what r like so that's what reminded me of that is when you were bringing that up. ⁓ the other thing too. Alex: I had to quit I had to quit late night basketball 'cause of that. So I go and play at nine. We get done at eleven. I get home at eleven thirty and I can't fall asleep until one. Aaron: ⁓ yes. Yep, yep, yes. The other thing too, I don't know. Do you ever use the sauna? Alex: I've heard really good things about saunas and wa freeze cold cold cold plunges for for sleep. Aaron: Let me tell you, ⁓ cold plunges are all bullshit. ⁓ but sauna is ⁓ for wells ⁓ in all honesty, ⁓ a cold plunge should wake you up. Like if you're taking it before you were to go to bed, I think you're the old okay, so I'm not gonna get into cold plunge because it's gonna be a it's gonna be the video I'm gonna make. Cold plunge is good for if you are like an endurance athlete, it helps with inflammation, with whatever. If you're trying to build muscle and you're cold plunging right after, you're literally restricting your body from Alex: For sleep? Let's just go to the sauna then. Sorry. I haven't done either of them. Aaron: like repairing and building muscle. So that's all I'm gonna say. ⁓ I there's a there's a actually there's a a video I'm gonna make about about cold plunging. Sauna has actual year decades of research and proof that it works. I I just found that ⁓ so I used to do to try and counteract the working out at night, ⁓ I was like, I'm gonna go do the sauna. And that that would help. ⁓ I don't do the sauna as religiously as I used to because there's there's always someone stupid in there that either wants to talk to me and I don't want to talk to ⁓ or they're playing their stupid music. ⁓ or there's smelly people in there. So as soon as I have my own sauna, I'll use it all the time. But sauna like really helps with for whatever reason, ⁓ helps me with falling asleep. And there's a bunch of health benefits to to doing the sauna. Like tons of cardiovascular, like evidence and studies that shows it helps improve so many different markers, ⁓ health markers. ⁓ But yeah, that's that's another thing too. If you have access to a sauna and it's not filled with people that are really smelly or that that listen to stupid music and talk really loud, I would I would do that. Like I that's one the next thing I wanna get is just like a sauna I could have at my house and just 'cause if you could sauna like an hour before you went to sleep, God, I would sleep so good when I would sauna before bed. So good. Alex: That sound it sounds like that's going to be an upcoming short ⁓ etiquette in a sauna from Aaron. So everyone just be prepared for that. Prepared for yelling and for a lot of cursing. he already did it. ⁓ my gosh. ⁓ goodness gracious. The the last things that I do sleep-related, like to just help myself. So rigorous schedule, working out in the morning, very limited caffeine. Aaron: Yeah. Yes. Yes. I think I made one. I just bitched about people bitched about people in a sauna. Yeah. It's god, people are the worst. Alex: Not working out close to bed. Very strict on food intake and water intake before bed so that I'm not waking up having to piss. Food stops at six PM, which once again, that's just two to two and a half hours before I go to bed. And then ⁓ water stops at seven and I make sure that I go to the bathroom because I drink a lot of water throughout the day. So it's gonna sound like, Hey Alex, I think you ⁓ need to get your prostate checked. ⁓ I usually go to the bathroom about three times before I go to bed and then I can sleep through the night and then I have to piss like a racehorse at about Aaron: Єс, яс. Yeah. Alex: Yeah. Aaron: When you wake up. It's funny 'cause that was ⁓ so with my coach, I'm checking in all the time and he's one of the things they ask he asked me about is my sleep. And I was Yeah, I wake up and like I has like I wake up at like two, three o'clock in the morning almost every morning to go take a pee. He's like, What time do you stop drinking water? I was like, I don't know, I usually drink a big glass of water before I go to bed. And like I And I'm just like, Well, my thing is like water, good. I mean, I knew that's was the thing. I think it was just Alex: ⁓ Right before bed. 'Cause ⁓ Aaron's a ⁓ four year old child. Lorena, can I get a glass of water? I don't want to go to bed. Aaron: I know, can you get me some water? I gotta get some water. It's a nice warm glass of milk. It helps me helps put me to sleep. ⁓ and he's like, Yeah, dude, stop doing that. ⁓ and so I have. And so that's I mean, it's like an obvious thing. Like I I kind of knew that in the background, but at the same time, I was just like, I would get up and I'd fall right back asleep. So it wasn't that ⁓ whatever. It's still that good. So I stopped doing it. So you're right, dude. Like I started doing it with like I stopped drinking water a couple of hours before I go to bed and Yeah, it's that's that's huge. Yeah, that's I think that's that's really big. Alex: I'm just a weirdo. I know like the weird part of that, the unsexy part of that, like like forcing myself to go to the bathroom three times between essentially seven and eight fifteen, to make sure it's like, all right, clear out as much of it as I can so that I know I won't wake up until this time because yeah, it's it's just it just makes a really big difference. Aaron: Yes. Yes. Yeah. And it's a good habit to be in, so when you're older, you're not paying your pants in bed. Alex: Got that to look forward to. ⁓ any other ⁓ sleep related ha ⁓ actually we missed the big one. Don't drink alcohol if you want to have good sleep. But like like this isn't gonna become the anti-alcohol podcast, but like it's not saying you can't drink. It's just saying that's one of like you will have bad sleep that night if you drink. Aaron: No, I think those the ⁓ I think we covered most of ⁓ God. Yes. Yes. And it's ⁓ have you have you tracked that like on your like aura ring? Isn't that crazy? Alex: ⁓ a hundred percent, man. Like, dude, the aura ring, like when you're s when you're sick and have a fever, when you drink alcohol, like I love when aura just is almost prophetic in nature, where it's like, It looks like you either had a heavy meal or alcohol last night. Just like ⁓ it wasn't a heavy meal. ⁓ my gosh. It always does the three things like was it a he was it a physical activity, alcohol, heavy meal? Is that what kept you up? Aaron: Ha ha ha. Shame, shame, shame. Yes, yeah, I noticed that too. Yeah. Yes. Yeah, it's it is funny because you're like, what are you talking about? I sleep great when I drink. Like you fall asleep. Well, there's a difference between falling asleep and passing out. and yeah, I it's so like you feel like you sleep okay, but I don't know a lot of people that drink heavily and then wake up super refreshed in the morning, ⁓ no matter how long they think they slept. ⁓ yeah, it's just such crappy quality of sleep with when you're drinking. And so, you know, don't don't do that. Bad. Alex: Having kids too. It's I mean it's like yeah, don't do it especially close to bedtime. Like it is one of those things like I I had a beer at three o'clock. You're probably going to be fine. You should be able to metabolize that in like a an appropriate amount of time. I had three beers at seven. Probably not gonna be probably not gonna be great for you. I I I promise. I testify that this is true. Aaron: Yes. Yeah. Yeah. Exactly. Unless you're Andre the Giant. You can do it if you're Andre the Giant. Three beers. That's fine. Alex: Yep. And last time I checked, not living. So you're not Andre the Giant, anybody. Awesome. Well, on that really sad note, ⁓ Andre the Giant, rest in peace. One of my favorite wrestlers. I don't even watch wrestling, but you are definitely one of my favorites. Love the documentary by Bill Simmons. It's great. but ⁓ go be unsexy, everyone, and we'll talk with you all next week. Aaron: Sorry.