8 Hours of Sleep and Still Exhausted? Fix It FAST Tonight

Are you exhausted every day, even after sleeping 8 hours? Discover how to sleep better with proven deep sleep tips that help to improve sleep quality naturally so you can stop waking up tired.

If you slept for 8 hours and you still felt exhausted, this video is for you. Last night when you went to bed, your brain went through a cleaning cycle. The one that flushes out those unwanted proteins that build up in Alzheimer’s. That is one of the key purposes of getting [music] deep sleep. It’s called the glymphatic brain wash.

So, it’s not necessarily the length of sleep that you get that matters, it’s [music] the quality of sleep. Today, I’m going to show you how to get that quality so you never wake up feeling exhausted, tired, groggy, or flat. And don’t buy into the whole aging thing like, “Oh, this happens when you get older. ” Absolutely not true. So, we’re going to cover light, sound, temperature, air, chemistry, and what you eat before you go to bed.

Every single one of these influences the quality of your sleep. So, number one, and this is super important, it’s right here. Temperature. Most people will tell you that it’s the darkness that triggers sleep. It’s also the temperature.

Your body all day long fights to maintain this 98. 6 core temperature. And even if you do a cold plunge, your body’s still going to maintain that 98. 6. It’s going to do whatever it can to create heat.

But, when you fall asleep, the core body temperature drops by 2 or 3°. That is what causes you to go to sleep. Based on that information, you think it might be a good idea to keep your room cooler? I recommend you bring your temperature down between 60 to 67° F. I would say on average, if it’s 65, that would be good.

Now, some of you are going to say, “Well, that’s way too cold for me. ” Well, just add some more blankets because if the room is cooler, your body temperature’s going to go down, and it’s going to be much easier to go into a wonderful deep sleep. If you want to decrease your core temperature, what you want to do is about 90 minutes before you go to bed, take a hot shower or a hot bath. Course, I would use Epsom salts for the magnesium. That will help as well.

But, the warm shower creates a vasodilation effect with the body. You actually lose heat, and then you rebound and become a little bit cooler. This is why people that take a warm shower or a bath before bed, they sleep better. The worst thing you could do is go to bed when the temperature of your room is like 75 or warmer. You’re just going to lay there.

You’re not going to be able to get comfortable. Now, there’s one thing that’s really important about body temperature. We don’t want your feet to be cold. If your feet are cold, that can keep you up. So, you want to keep your feet warm.

So, maybe you put a blanket over your feet or wear warm socks. That is going to also help you go to sleep. And when you get that straightened out, we want to go to the second lever, light. So, I’m talking about dimming the lights 2 to 3 hours before bed. So, I know some people are going to ask, “What about TV, right?

I have to watch TV before bed. ” If you have all the other lights off, okay, and you just have the TV on, that’s going to be a certain amount of It’s called lux or brightness. You can actually filter some of that out as well by having orange or amber glasses that you can wear. You can get them online to help reduce the blue light, okay, from the TV. Now, it’s pretty wild because I personally wear those glasses, and I cannot even stay awake after using them.

The other really important thing to do, especially in your bedroom, is make sure there’s no little lights on the cable box if you have the TV in the bedroom, hopefully you don’t, or your alarm clock. I know it might seem like a lot, but we’re trying not to delay melatonin, okay? So, we want to keep the lights dim before bed. Now, what’s really interesting about a campfire or the fire in your fireplace, this orange, red, yellow flame is giving you a lot of infrared. It’s actually very therapeutic for sleep.

But, the worst thing is the LED or even your cell phone blue light before you go to bed. The reason I’m doing this video is I had a personal problem with sleep so bad. Long ago, there were nights I didn’t even sleep 1 second. I would lay there the entire night. It was torture because I was listening to my wife sawing logs and I was laying there trying to sleep and then in the morning it was 7:00 and I get up and I didn’t sleep at all and the next day was just devastating.

Another period of time I had the restless leg syndrome that would wake me up in the middle of night. I’d have to go out for a run or I had air hunger where I I couldn’t breathe that well. I’ve had almost every single sleep problem you can imagine and that’s what led me to allow these videos because I solved those problems. Okay, next lever is snacking. I was snacking before bed.

I was consuming a lot of refined carbohydrates in the form of Ben & Jerry’s ice cream before bed. When you eat carbohydrates, your blood sugar spikes, then all night long you’re not eating. So then you’re going to have blood sugar fluctuations that come up and down. I was more awake in the middle of night than I was in the morning. Okay, that’s what happened to me and I would try all sorts of nutritional remedies to lower cortisol but all of that didn’t work because my diet sucked.

I was eating a lot of grains as well. I was bloated all the time. So I had a lot of issues with sleeping and digestion. Then I fixed my diet, okay? But also what I didn’t know at that time is I needed more B1 which handles the excessive thinking right before bed and also the restless legs and also B1 doesn’t work without magnesium.

I didn’t know that I was severely deficient in magnesium. So when I started taking magnesium, that greatly helped all the tight muscles. It helped me sleep better. And then also there There a time that I took glycine 3 g before bed. That’s another remedy that can help people sleep.

But typically, if I’m going to take magnesium, it’s going to be magnesium glycinate, which is a form of glycine to actually kill two birds with one stone. I also, through college, drank a lot of coffee. The caffeine actually will keep you up because the liver has to detoxify that caffeine. So, if you’re drinking caffeinated beverages later in the day, it might not be out of your body yet, and so that could be keeping you up. And I only drink one six-pack, and I’m being very sarcastic.

I do not drink any alcohol at all anymore. If your environment is off, everything else struggles. It’s like a fish tank. Pollute the water and the fish get sick. You could feed them the best food.

You can treat every single symptom, but if the water stays toxic, nothing recovers. The body runs on 10 signals, like insulin, cortisol, inflammation, sleep quality, gut function. Every one of them affects how you feel. But there’s always one signal that is more broken than the rest, and until you fix that one, everything else stays stuck. I built a free 2-minute quiz that finds it for you.

It tells you which one of the main signals is holding your body back right now. Click the link in the description, take the quiz, and stop guessing. Next lever is sound. They found that when we have no sound at all, that indicates danger in our mind, and that can even create problems with insomnia, too. So, this is why a lot of people have these sound machines, like white noise or different types of sounds to help them go to sleep.

And I do recommend a white noise-producing mechanism, like a fan or the sound of water or the sound of rain or static. But just make sure it’s constant. I personally use earplugs. That tends to help. There’s some good research on that.

It doesn’t completely make things silent, but it kind of buffers out any sudden noises that might occur from outside or in