Sleep - Your Silent Superpower

0:00
sort of doing it my specialty area so scientists for
0:09
using principles but at the moment I'm now ocing physical Squadron they looking
0:16
after all the gyms and all the so quite nice so Dr umle recovery specialist or
0:27
which to sleep silence
0:38
coming in here I heard and get straight away there someone
0:46
heart so I'm going to get into this but sleep has changed my thinking around the way on performance under thetive
0:52
function and as a silent superpower because what I've learned over my process with research and doing my PhD
1:01
[Music]
1:07
really really so first and for who
1:13
as at the moment but yeah strength coach Human
1:19
Performance scientist just myself start a good
1:26
Oldman and I've been associated with military or 28 actually um
1:33
started my time left the Army stud reserve for come back
1:43
stud my way up what I'm now work at professional rugby and strength commissioning for the last just 20 years
1:50
probably long that's been my whole career military and say sports lines but hum performance lines and I've
1:56
absolutely loved it that what we been trying to do is break the ground the military that hasn't been done before so
2:03
a little racing myself mult urance nower swimming I'm
2:09
married two kids my kids are just about to home and my youngest is looking at
2:14
joing the so how I talked about my career has been strength and conditioning performance performance
2:20
science then when I started doing my sleep research my PhD uh it's really started to dawn on me
2:27
that maybe years ago if I led into this earlier
2:32
so just going to start with this so in March this yearend the stre um yeah started on this side just
2:40
Channel all the way across got push Grand SW SW right through the middle of the brothers 44 Cas to do 23 I
2:49
did but the only way and I'm
2:57
52 and military army Bo my years of caring a pack my knees are not so willing so I can still pass my RF but
3:04
I've had to adjust and now do swi quite to the extreme level the only way I can do that is by managing my body and
3:11
managing my sleep to recover and this my wife freeing up just
3:17
before I jumped in my background just so you know about
3:23
what I've done like I said in the military I've done basic training I've done specialist officer training I've
3:29
done those of with my time out of military I work officially years and then these te here
3:37
and I was lucky enough I was trying to keep my finger in the p uh to do some profal development with sore last year
3:43
at the World Cup and I can tell you without a doubt there was resistance to it but our program was underpinned by
3:49
Sleep strength conditioning hard training but I was battling with the coaches to ensure that we got adequate
3:56
sleep sleep I now know that without adequate sleep uh consolidated sleep our
4:01
hard training was a waste of time and it's actually and a thing I really want to
4:08
push is that with sleep um yeah it's not just about physical
4:14
performance about C function as well this is what I've been doing in the performance working and also done a
4:26
little yeah so sleep sleep is it's really St it's become
4:34
quite I would say probably
4:40
is Tik Tok
4:48
try and Mi soda water and cherry juice and
5:00
there's all these different things that will say you do this we see better research is out not proven on a lot of
5:06
things but this is at the end of the day up to 6% of the
5:14
world's population sleep poorly will suffer from sleep deprivation without a doubt and
5:22
this is tricky thing we become so used to the cycle of no no that's just normal that's just normal and I think it's also
5:28
dangerous where you get a lot of uh I guess influences you know there was that trend of I sleep when you're dead or
5:35
when you're sleeping at 4 a. I'm up training but if you do not sleep you do not recover you cannot consolidate so
5:42
just keep this in mind as we go through
5:49
also if you can get questions through online I'm not sure you can try that but from if you have
5:56
any and we can
6:03
what do we know about sleep there is couple things so
6:12
sleep sleep sleep better you optimize your sleep and it's not just about going
6:18
to bed for longer about Sleep Quality we'll get into a little bit of this today but that would be another presentation but the bit you sleep the
6:25
bit Consolidated B you're going to phys I'm not just talking about uh out running
6:32
around the ear field with your weighted be on and your within or run times or your those that want to be corporate
6:38
performance without a doubt with everything I talked about um on senior leadership courses the courses different
6:44
things it's about sleeping to be the corporate perform so how do you perform in the office or in the corporate world
6:52
the other thing we do know is sleep or optimal sleep enhances cognitive
6:58
function for those of those we don't know cognitive function the way I bring again I really push this in the military
7:04
context cognitive learning or consolidating learning hence uh it's
7:09
pretty neat to be back here today so going back a few years when I was doing my PhD based I've did a lot of
7:14
presentations here the gym over at C chasing the the officers at that stage on the Jo around um and
7:29
was the lack sleep that table I'm to say I
7:37
don'ts do8
7:44
yes you know do what we have to do yes but as a whole to get that Consolidated Ding and
7:55
Recovery over
8:01
what anything new
8:11
here many last night while on your pH yeah who had coffee after 12:00
8:19
yesterday yeah so things like that we're going to come to so in the modern world
8:25
um sleep like I said sleep is very popular there's a lot of sleep research out there a really area to get into and
8:30
I love this area of sleep I've always pushed myself being into physical performance but by now tapping into this
8:35
thing called sleep I'm getting much more out of what I want to do and I'm far from being done on that challenges um
8:42
that I want to push but sleep so we go to you know we're happy to pay to go to
8:47
sleep specialists or we're happy to pay for those that are into physical
8:53
performance um the wood gym or the treat gym or the per gym as I I'm going to pay
8:59
my own mhip to go to town to one of those fles people were doing that look how much you spend on
9:04
supplements look how much you'll spend on going to see specialist coaches or trainers or do one on on okay however
9:12
with sleep there's something really cool about sleep and we know that
9:18
is it's free so we have this thing at our fingertips that we can get into we can
9:24
into we can look online we can look up research go to googlear um and it's free
9:30
and yet treat it so badly and it's the last thing we will try and Order In Our Lives time and yet sort this out and I
9:39
guarantee you know how the well your life it's not going to happen in five minutes or one night might take process
9:45
things going on but if you start to towards
9:54
it this is a
10:05
anyone tell me what a sleep it is something but what is
10:18
it y yep that's that's not wrong that's right we've got in in sleep Aran sleep
10:24
we've got our sleep cycles that last about 90 minutes uh we've got our you know period highight period rapid eye
10:32
movements all these different things that that go through sleep processes all these things but what actually is
10:38
sleep okay not trying to yet it's this they
10:44
sleep sleep is a physiological process that our body goes through every single night or every single day every time you
10:50
go to sleep it is a physiological process that happens and yet we treat it quite bad
10:59
so we look at this we look at um the way we might want to go to the gym in the
11:07
morning or the way you go to work in the morning when the alarm went off to get up to go to work this morning what did
11:13
we do alarm went off tried to whack it away well the L went off we set up and
11:18
right I've got to go I got out of bed I put my gandal on and in my undies and
11:24
t-shirt I walked straight to the car and hopped in the car and went to work right no far from it we had a process in
11:31
place didn't we we had a process that we put in place and was sleep being a
11:36
physiological process we need to put something in place to enhance that I just want to get that through sleep is a
11:42
physiological process and the better we can enhance
11:50
process so today what I plan to do is and i'
11:56
like I said feel free to ask any questions but we're going to touch on
12:02
six top tips of sweet so how do we tap into that super power of sweep what's the best way to get the most out of it
12:08
so from all you know looking at research looking at Sweet presentations that I've
12:13
done looking at the best ways that this to that these are I feel are the best bank Buck tips that I can give you for
12:21
Sleep been try sort in your life I'm sure you'll get some benefit and if you
12:27
want to look further there is a a SE article on SE in the military and's a
12:33
couple of them
12:39
about yeah I'm just going to touch on so quickly what the research that was done so I think it's in in this context we
12:45
here so um my sleep research that I did within my PhD was based within the
12:50
military bars what we found was and I touch it's one of the tips so it's about reducing lighting we can reduce right
12:58
lighting so what we did was in one be we reduced the bright lighting from 8,000
13:04
cin on the sh down to 3,000 in two rooms one male room one
13:09
female room then in another room we had a group that were sleeping normally were not sleeping this is the evening
13:16
lighting this is the process of lighting going um we had one room that was a normal standard inar 8,000 C we also
13:24
adjusted in the reduced lighting rooms the light bulbs at the side
13:29
because when I had a Industrial Level luxer checking the strength of the light when I stood in the middle of the room
13:35
about ceiling lights were about 800 Calin which is pretty right when I lay
13:41
on the bed where I would have been in the evening reading my notes before I switch the light off it was something like
13:47
1500 so double ceiling so I'm getting stimulation before I go to bed right
13:53
white light stimulation you have a high component of blue light High blue light melatonin secession
14:00
need in the other room what we had was a um cat out of the bag now but it was a
14:07
pure thebo sleep device it was a box that on one end had flashing lights LEDs
14:12
P wave had two antennas then we displayed this then I put on the box we
14:18
locked it and the box was totally there nothing coming out of it prepost physical performance of that course we
14:25
saw that the reduced liting Ro significant had significant benefit they ran and
14:32
performed better pre post a high level of well what do you think the next best
14:38
wasbo the vice Sobo thece been highlighting that they thought they were
14:46
getting something that brain is that strong room had Theo device out performs
14:51
a control it goes to show how strong um the mind can be we actually
14:58
think sleep okay so the first one the first
15:04
tip sleep hygiene um we want to sort out this process have we heard of in the room
15:10
here have you heard of s before yeah do we know what it is or you sort of know
15:16
what of shakes there yeah okay so it's as I've already said the process that we
15:23
should put in place not going to say the process that is in place yes the process we should put in place for
15:30
our um movement towards be that time period will be how do we prep towards
15:36
sleeping so things are um shower IDE is here shower an hour
15:43
before be because it start to warm up the body you put your nightmare on your dressing gown your pajamas you start to
15:48
tell your brain subconsciously how it's time to be start bringing the body down uh with that reducing stimulation so
15:54
reducing bright lights but in your house where you can tun the main off put on LS it doesn't
16:00
have to be about making it around into the couch but just turn the main bright
16:07
light off and put boom lights or lamps on if you can start bringing down the mood to a warm lighting uh these days
16:14
you can get chips and dimer absolutely perfect bring
16:20
down uh what you can do is have a warm drink without an hour before bed and
16:27
what is actually recommended going to like it but actually a a um a milk drink
16:32
or a cup of sweet durbal tea I'm not going to again get into that today lots of things we put on the market sleet
16:39
remedies which probably more stimulant than relax it but a warm hot chocolate
16:47
or a warm purle tea can actually bring you down milk also has a hormone I think
16:54
it's that's released that can actually help you um relax and
17:02
reading reading is actually really good for bringing down what I recommend is reading a book or it needs to be like a
17:10
Kindle that has the light adjustment not reading on your phone ideally not reading on a laptop and yeah trying to
17:19
just bring you slowly down into the even China stimulation instead of what our body does like unlike physical training
17:27
where you're always trying toate our body loves routine of sleep become
17:34
really and next day so when I talk about next day PR what's actually happening uh
17:41
the next day we can frak about these things or worry about these things so pack that bag look at the notes have the
17:47
DI ready if you wake up in the night so have your process of sleep sorted to
17:52
ensure that you can sit yourself at rest and have these things in place uh that
17:59
you set the best environment possible other things draps lots of different things that you
18:07
can questions the one okay second reduce waiting um really
18:15
really big and without a doubt producing bright lighting will bring you down and
18:21
help enhance your s kitchen so where possible really try and
18:28
set this up in our house had in the lounge we have a salt lamp and we have a
18:33
salt lamp in the hallway so I live out it spr really cool out there no uh
18:42
street lights where I live so it's actually really dark perfect sleep but very dark at night so you can't actually
18:48
see so by having a Sal I don't have it for the pun or anything like that from
18:53
the house it's purely down on the floor so that when I sit up and B I can see that there's just enough light down
18:59
can get out toing lights help enhance
19:08
and sleep so the other thing that happens with bright lights this here meaton have we heard of
19:15
melatonin we know what melatonin is yes it is so obviously the hormone
19:23
specific to sleep melatonin needs to be
19:29
released it does need to be released naturally for us to sleep effectively to have to have optimal sleep efficiency
19:37
yes you can supplement with um melatonin but it's not recommended you don't want
19:42
to be doing that I guess too young or if you're in you get into a serious State
19:48
ofation due to shift gr or issues you can like sh the body forward with series
19:56
of melatonin um my dad had about five years ago one thing we had onon
20:04
they very different case but Malin if we can reduce the bright light we can limit
20:11
the effects of um melatonin suppression one of the big really nasty things
20:17
that's happening in the modern era supression of Malon right across the
20:22
adults kids kids have just met loose on devices they were sitting here all evening you can tell when people dog
20:29
tired you know it yourselves you're absolutely happy go to bed put your head on the
20:35
pillow can't sleep you know you're so tired that you can't sleep and these are the we think about our sleep hygiene
20:42
this is what we create for ourselves that we're probably really
20:54
TI as we essential
21:00
okay number three big one here get off devices again very simple like I said at
21:06
the start we go and pay you know people are happy to pay pay for trainer and pay
21:12
for specialist for and yet we can have our deves but by
21:20
simply off device add so much to when we talk abouton
21:28
only to be released about 30 roughly 30 to 40 minutes sleep so that's when I
21:34
said on that first slide around your preparation for sleep about 60 minutes out you get it right
21:41
Malon starts to be released about minutes mostly we want it release really
21:47
well to ensure that once we try to go to sleep or we want to go to sleep we can just flow nicely into
21:53
that but with the uh bright lights and with
22:00
devices because it's right in front of our face the Nast the first nasty is
22:06
it's the high component of blue light blue light suppresses our melatonin the second part of it this is
22:15
that with devices um the bright light is it's done
22:21
we're watching it and I'm not feeling right feeling right it's being we're getting this negative effect
22:27
subconsciously so you don't know it's happen there's no negative thing that you're feeling bad or anything like that
22:33
it's just subconsciously suppressing atonement due to the high level blue light Bri light
22:40
and off and this one here as well this
22:47
is quite negative as well that you need to watch and I I put this up probably
22:54
you know the older population not so problem
22:59
the gaming but teenag defitely and what I see as well bar different things of
23:07
gaming so gaming we get stimulation we stay up late night we lose track of time
23:14
also of
23:23
the okay number four any questions anybody in here no okay so to our fourth
23:30
thing reduce artificial lights in the so this might be quite a
23:36
order of so what weing like Ted on start drapes really
23:44
good drapes that can block out the lights or sun or I do understand
23:53
in the P Force we have different traes doing shifts we can block out street lights comes to that at night or even at
23:58
night we want DRS that do actually out the street lights to ensure that we're not getting a little stream of light
24:04
coming through on us things like CRS okay ideally get rid of those CRS
24:11
that we all used to have in our rooms in our Barra either the white the red or
24:18
the green type lights wor thing look can have okay um
24:24
phones keep them out TVs should not have TVs in your room one of the wor you can
24:29
have just again because you've got that melatonin suppressor suppressor right in front of you the whole time you need to
24:41
elim there so when when I'm saying something that you little
24:49
on research shows us that a 20c 20 millisecond of really really bright
24:56
light p on the wrong angle enough stimulat so yes you might have that
25:02
that's not affecting me but every time you turn over it catches your eye that is enough stimul so we want to try and
25:08
have a free little lights that catch our eye uh quite often now what I do is when
25:17
I'm traveling for my work with the vence I'll be putting t-shirs over lights I'll
25:22
be putting I don't block it's a tricky one sometimes you have emergency you
25:28
need to have those lights but I'm trying to cover lights as best I can on on CVS
25:34
when I travel overseas to the hotel I will even take a roll of BK tap and tape
25:40
up little lights that I those that
25:49
stimulous clones
25:58
uh and hey given quite a delcious cycle these days because we have our webon we have our private phones we have
26:05
everything on our phones our cards our cameras our information our music our
26:13
everything okay we need to use our phones but we need to manage those phones so what I recommend is keep your
26:20
phone down on the kitchen on the breakfast bar on the kitchen table somewhere that's the central place
26:25
phones where you can plug it in uh I highly recommend for kids keeping your phones down in AAL
26:34
place as well okay because you keep it in becomes a habit you know where it is
26:40
by having that phone your beards again a tricky one because we have our phones
26:46
that are alarms as well but that's been my alarm the last 10 years okay and I
26:51
just buy new time watch time I get about 10 years out of it fails me my phone in
26:56
the kitchen if we have that in the bedroom I get a
27:02
promt or messenger message a t something from the bank something from my friend
27:09
you know the bright light flickers to disturb you and then how many of you are
27:15
strong enough for what to be beeping and not checking it we T to check it all hours of the day night so keep it
27:24
out TVs touched on there
27:30
baby baby monitors yeah I guess yeah good question um I guess that's a tricky
27:36
one is it something like a baby monitor you need in there uh it's probably going to disturb you and you're probably
27:42
listening out for is it um I would recommend if it does have a bright light on
27:48
it that bright light TT
27:55
to oh cool okay yeah I guess that's the way off between
28:02
doing your due diligence yeah and not getting Disturbed I guess there's nothing like a night sleep when you're
28:09
away on course and you know you don't have to respond there's that sort of thing it's
28:33
yeah yeah I think try and reduce the light as best you can the other thing i'
28:39
recommend is just come up with an agreement around who's on duty each night not sure that would work but
28:47
something like that so at least you know You' actually I don't have to check this this time if you
28:55
come okay so number five keep the bedroom cool so sort of a little bit cont to
29:03
what we think winter want go to b or Co turn the on and we have the fire going
29:08
and all that good stuff and gets out and do Undercovers and everything like
29:14
that however our body temperature naturally raises at
29:21
night other health benefits around germs you know resting body everything like
29:27
that we've got the room too hot or your bed environment too hot you're going to get
29:33
too hot in your weight there you know the body likes to set a really good um
29:39
temperature for sleep and the ideal temperature in your bedroom is probably
29:44
something like about 19 to 20 degrees so that's sort of cool but not
29:51
freezing um ideally keep a window open as well that way you can get fresh ccul
30:01
um like use maybe Rather B blanks so that warm
30:07
but
30:14
you're natural flow is always just TS to sett and
30:22
obviously if we're in a stuffy room you lose oxygen you're not breathing as well you start to cough flter and things like
30:30
[Music] that definitely try no you don't want
30:36
the window open dust is coming through but having a window open the jar on a
30:41
safety latch that's what we have in our house all the rooms [Music]
30:46
saf but get that flow sleep
31:02
okay number six reduce caffeine from 12:00 so within the fence it's awesome
31:11
that wherever you go there's a Bru station but way it's negative go a
31:21
station go through and just I love my Cofe but I will not drink 12:00
31:27
sometimes I get lunch and go oh I've already had seven cups this morning quite easy some then I'll stop at lunch
31:34
so it's easy even for me to do that without drinking other food one you dehydrate yourself but the second thing
31:41
you do is it's obviously a high level this um yeah so 12:00 you want and hey
31:52
12:00 lunch time it's 1:00 live with that you've had a late lunch occasionally all go it's 1:00
31:58
got to have my last coffee now and then that's it but if you're getting into 2 o' 3:00 4:00 I would say it's best you
32:05
can resist because it will get benefit juing things like energy juice
32:11
as well neuros stimulants you know start to ruce your
32:16
and also your dehydration high levels of energy drinks and caffeine also a DI so
32:22
from earlier in the day you don't need drink fluid you dehydrating yourself
32:28
that's another area that affects our sleep as being dehydrated yes there's the balance there between being hydrated
32:35
enough not overhydrated that I might going to the toilet every five minutes but we want to reduce that caffine is
32:43
stimulant on the brain you could look at caffeine like any type of drugs drugs have their life on a half life
32:49
caffeine's half life it still has a half life um up to four to hours later in the
32:55
bloodstream so you have coffee in the evening then you wonder why you sleep 4:00 in the morning so that's my
33:03
challenge for you there's juice CA from lunchtime and you know it's really cool
33:10
that done um coures that I had talked on I've had people come back years later
33:16
and say hey Dave um I tried that and that is really cool that's the one thing I did that has changed everything
33:23
changed the way I think about SE and it does enhance my um so again going back
33:28
to my point around sleep being free there's another free Initiative for you to put in place
33:36
from today that can benefit your sleep um now I guess let's be realistic
33:44
on it just be realistic on it so when we
33:50
talk about C cing from but however if you are I don't know
34:00
you're flying your e you're driving your lab you've got to be on point you're being assessed some assessment by all
34:06
means maybe you do have some cing to be stimulated to be really switched on for that but then there's a process of after
34:12
that trying to sort yourself out they trying to go into recovery base if you're in church for the long weekend
34:17
kids are in a swim meet or a dance meet or down there for something you're driving back 8:00 at night I would say I
34:25
would rather you had some sort of energy drink coffee to stay aake so that you actually get back in one piece and
34:30
you're not dead in the ditch halfway home okay quite realistically that but however you're going to have to prep sleep that night but then we take that
34:37
into consideration um then next day straight back into it reduce your Caff consumption get to bed early hydrate
34:44
well so that we get up back into that Mak
34:51
sense questions those are the key six points any questions
35:06
is um again I think it's a way off that here iess a reason we
35:12
have Night Lights you know ships and FRS
35:19
andc um things we do but I would think still stimulate a little bit
35:29
that's probably better yeah and I mean I probably be good to start we need
35:35
eventually yeah because it's one of those things it's like we create aod for put it there and then they just we
35:43
get used to it we used things but
35:51
over Main
36:27
before you yeah I would say that's good idea yeah and and again trying to be realistic
36:32
here um in that when we deploy probably quite and there
36:38
wased on commanders commanders and
36:43
managers and has a points about I probably some more inform but I think
36:50
it's a matter of as best you can climatizing and just doing acclamation
36:56
before you go but it can be quite hard uh I think there's things there
37:02
that's worthwhile understanding what monetization is about to what we think is it's not get
37:10
getting smashed two days actually bling over 24 hours 48
37:17
hours hydration is going to be really important uh ice you know ice packs ice
37:23
bars ice fans are possible trying to up
37:30
un not too much but yeah I think another whole area
37:38
to get into it's different if you're in a a hardstanding Bas
37:50
combination
37:55
really sleep those we still got to fly that aircraft still security we still got be
38:38
so for those if you couldn't hear that it was 100% back outk a
38:45
recommendation Trav and that's what I Rec try things things
38:50
I deployment and used for years that you know were standard protocols all the
38:56
years things like your compression types or at least the C compression hydration
39:02
supplementation with maybe vitamin B Ste UMC and F oils things
39:11
like patches back back and like humidifiers where you can use your mask
39:18
it's like your bre that blocks out bugs ands and you know pressure control
39:25
Heaven different things like that uh as far as once you get there it is trying to get as comfortable as you
39:31
can uh yeah can be
39:41
Tri a question that's come through is how do I train myself not to have to use
39:46
the toilet multiple times a night so yeah okay
39:55
um Okay so oh the question there is how do I train myself to not have to use the
40:01
toilet multiple times per good question and I sort of touched on that earlier I'm T the hydration so there is a way
40:08
off here po the Spectrum we overhydrate we all night we don't hydrate you can
40:15
actually be quite stiff and you're not in a good state of homeostasis if you're not hydrated
40:21
so I think it's finding that way off what I would recommend though is hydrate
40:27
ear in the night and as part of touched on the Sleep um hygiene process maybe
40:33
blocking their set toilet times where I'm going to go to the toilet and you
40:39
might have to play with it maybe you have to start from 7 o' at night or hydrate up to 7 o' and then only Sit
40:45
Stay comfortable but I don't drink up 7:00 or 8:00 uh that's what I would
40:50
recommend I would recommend you definitely again staying away from
40:55
things like coffee from lunch time the en they do act as a diuretic as
41:02
well okay the six points any last questions on those six okay you can look up on stuff you
41:09
want to find out more um sort of touched on some of this but then moving this a bit further those are the key tips but
41:15
questions I always get asked one here what do I do if I do wake in the night and I put my hand up I'm not immun to
41:21
the C you know I'm visiting up and down the countries to the N journals lots of things going on things online I've got
41:29
manag got a presentation I wake up in night I'll tell you what I do and this is what T to
41:37
work so generally wait four to five minutes okay you wake up and you sort of
41:44
know I'm awake um sometimes you can go your s half sleep go come back that's
41:50
good but you'll know wait about 45 minutes and what I recommend is get up
41:59
get up and reset because our body's really smart what it does it knows you know that bedroom B what should be
42:05
teaching is that bedroom is place for sleeping so if I lie there on my and I can't sleep I can't sleep sort of detal
42:12
thing just get up leave the bedroom go down to the lounge the kitchen maybe turn like I don't know a fridge light on
42:20
or a oven light on or a little shelf light on not big main light Ste but get
42:26
a little light this gives us a chance to re taking ourselves away
42:33
from um if you have to Something's bugging you why it not so have that
42:39
piece of paper with that diing ready and then you can actually get what's off your brain you know how in the middle of
42:44
the night you wake up and it's the end of the world what you're thinking about and you're panicking about it at least
42:50
if you're Brit it down you can go cool I've written that down I've remembered it I've come back to it in the morning that's done quite often you come back to
42:57
in the morning go oh is that it that's why we worrying about that that's good
43:03
okay but by doing it we can set ourselves at EAS forgot remember what
43:08
yeah and write a list if you have to write a list night bugging you anything that's on
43:16
your this read a book TS to take your mind away from the fact not I've done
43:22
this before sometimes I'll get one paragraph in and I'm like already nodding and I know put my go straight
43:28
away to sleep I forget sometimes that I night I I didn't but by reading it just
43:35
seems to switch you away from what what you were thinking about that process of I can't sleep I can't
43:42
s okay again more milk drink or an alternative nothing stimulating it tends
43:48
to just settle you uh and put you in the mood to go back to sleep and again it's
43:54
part of that sleep pledging process yeah we can pull what Tri the body and
44:01
then hopefully we don't get too negative on it don't go Turn All the Lights On try and stick to
44:08
those routines and after train
44:15
our okay if we're working 12 hour shifts this is something we tend to do could be
44:20
12 hour night shifts or 12 hour day shifts okay we try to pack he put lot
44:26
into the day like to how do we get around this
44:33
um okay so key points here Mane and PR ahead so you know you're going to have a
44:39
busy day I've still got to go with my wife partner that night I still want to do my training I still got to pick up kids to be able to do those things take
44:46
your training here with you take your meals and your hydration so
44:52
that one you're looking after yourself you're performing as best you can but two subconsciously you just put that be
44:59
in the back of your mind that yeah Choice one point my meals my hydration I've got this goal around to stay do
45:06
that stretch your Mobility where you can a longer shift tends to bring more time on feet by stopping and just you know
45:14
having Street the day just a little bit if you're a standing maybe stand maybe
45:21
uh you do other things like just getting down you know of your your hips your knes CS
45:28
even it's amazing blood with the
45:35
family have it planed so either yourself or with your partner plan these things
45:41
so that you can get it all done and then you're not coming in a bit later from work or after the long
45:47
sh that to do and that to do and that to do maybe have put a fews in place bricks
45:53
in place and fans some recovery so we don't think about this very often plans some
45:59
recovery into what we do we can only perform if we recover and like I said performance yes
46:07
physical performance performance perform hard recover hard and
46:20
idees on your CS uh if you can just facilitate that blood back to the heart
46:26
it's the end of day maybe your AR so much
46:33
or end day my KN are not and I can get
46:40
it shared living okay so shared living as in this environment or shared living with my
46:47
room on a trip or shared living at home phot again comes down to things
47:03
so to some of people St C and my wife works at St C Winery and they get all the intunes coming from all around the
47:09
world they bung them into houses about three or four to a room they were wrong shifts they're all on different shifts
47:15
so this is one of the things I've said to them if you want to sleep better plane so that pack your bag and your
47:22
clothes in another room if you want to get up and train you want to take do walk and not wake up the whole
47:27
be planned thatu l l at the end of the couch L at the
47:33
back the kitchen you can get up and know done takes two minutes before you jump uh have an agreement with whoever
47:42
with your wife your partner the kids um your room that what is our secret timing
47:47
and what's our quiet time so quite often recommended this on course well on
47:52
courses on presentations to people in Barracks around the fence fli the lights off as early as you can at night from
47:59
about 7 to 8 at night you go into the barracks you switch the light off it's all dark it's a different place compared
48:06
to those that leave the lights on and 10:00 at night and people are still banging and crashing around it's just
48:11
subconsciously you walk in and you see all the lights are on I be quiet and I take a bit and I've talked to people
48:17
about this and everyone says yeah we do that all the time in our
48:25
Barra okay um and create a positive sleeping
48:30
environment so maybe like you around on deployment Tropics is quite a different
48:36
one but this Cas around what like they do on the sh on the um on
48:42
the FRS for can they'll have sweeping but then they make their own they'll put you know sheet down down out the light
48:53
a person you can Bute and keep that agreement
49:00
with those around you there's worse than being on and you want to have a sleep but your mate wants to get up and go
49:06
running and in the room at 5 in the morning so everybody's woking up or you
49:12
can sneak out the St gra just um put AIT a bit of and think about
49:19
others hey so recovery touch on this quickly but can't
49:25
highlight something like this yes recovery physical recovery but we phally recover
49:40
see I day is just another little tip as well because if we can stop things like
49:47
inflammation um our ankles throbbing our knees throbbing at night we get gener
49:53
better so again com into that process maybe put a little recovery in place
49:58
that we physically recover it's a physical recovery and then our sleep becomes just an acute recovery by lying
50:10
in and it's a game enough always
50:16
a absolutely awesome just for resetting the body for bringing you down bringing
50:21
the body temperature down uh just stimulating you stimulating blood flow in a really positive way so doesn't
50:30
FL Riv ice
50:35
system that works for you okay so I think to touch on this
50:42
here alcohol sleep asked about this quite a lot yes without a doubt high
50:48
levels of alcohol interrupt your so without doubt and here the key
50:54
point we dehydrate ourselves and we stimulate ourselves what's going on uh
50:59
we need to the metabolic stimulation and it cuts into our sleeping
51:07
time there you go up and down we have a crap sleep we crap food and wonder
51:14
why days okay just a key Point here um 1%
51:22
drop in body weight 7% drop performance and cognitive function so by not staying dehydrated we cannot
51:29
perform and by not staying dehydrated we do much so optimal
51:35
hydration will support like we said us that way off and that really good question that come from online maybe
51:41
look at staying hydrated but working that sort that toilet earlier in the night that's what we need to
51:49
do okay optimal sleep last couple of points so the ideal 8 to n hours without
51:55
a doubt and I just really want to stress here that when we talk about sleep the
52:01
top shelf is Sleep Quality if you get 8 hour sleep and 4
52:07
hours um really good sleep quality optimal Sleep Quality 896 quality that's
52:14
okay but if I'm getting six hours and 4 hours sleep quality would wasted 4 hours
52:20
a bit okay what research does shows that the longer I spend than be generally we
52:25
do sleep longer do get more food quality but it's also about consolidate F so
52:31
given this can be a little bit okay Target should be 8 hours the actual is
52:37
probably more like seven hours to being honest and I would say the parent more
52:48
like and then with what I've seen sleep deprivation any ideas what SLE clinical
52:55
level of SLE tell any
53:03
ideas is that four 6 hour sleep through night sleeping
53:09
on or about 6 hour sleep through night chronically so that means over the long term that is information it's a negative
53:18
it's affecting your health it's affecting your physical performance and your ctive performance so all the coures I
53:24
monitored they were sleeping about 6 hour that's where we really really pushed into looking at
53:31
sleep so that's where you're sleeping this is where you really need to
53:39
adjust questions come through any correlation between gut biodiversity and
53:46
sleep uh gut biodiversity and sleep uh I
53:51
I'm not I would say there is some correlation because it get irritations
53:57
I'm thinking yeah like going to the toilet you're B to get some sort of B irritation ory gut syndrome where you
54:04
are going to the toilet if you're eating the wrong Foods the wrong fluids it will affect your
54:11
large intes small intin and willing to with you it's not something I've really
54:18
really but I say without doubt yes there something there I would say my suggestion would be finding out what is
54:24
trigger to try and remedy that from the Sleep process so if you're going out for
54:30
dinner and you're eating spicy food and you know save that for theek you want to do that the time you really need that
54:39
optimal sleep we nights race
54:47
May yeah really
54:58
okay so having summ that up any final questions
55:09
yes recovery look like uh the sooner you can address it the
55:15
sooner you'll start to keep I'd say within a couple weeks but it's finding ways to just enhance the spe you're
55:22
already getting so looking at ways to reduce stimulating factors is it drinks
55:28
is it food is it getting more time in bed getting offices uhing your sleep Environ say
55:36
there's no that way but if you start eliminating steps without a
55:46
doubt sleep optimal sleep um summarizing enhance physical
55:53
performance enhance of function we really on this we can get withum Rhythm
56:00
and melatonin release it will enhance our sleep so if you want to do more research look at melatonin secretion not
56:07
suggesting take melatonin that is there that is available not so much New
56:13
Zealand in some countries but way we release M
56:22
optimally okay so we know about this how we're going to improve sleep but how
56:28
many of us go home tonight and do this or we're going to go straight from
56:35
this talk and at 4:00 this afternoon we're going to grab a coffee on the way
56:41
home and just keep in mind at the end of the day the sleep is free okay you can start it tonight you can start it
56:47
tomorrow we start the process start moving improving this yes we have noodles in our life yes we have kids yes
56:55
we have take go
57:03
eliminate bit sleep later spoke around at start about
57:11
swimming the cook straight and my link now will s performance so just a small
57:16
thing here like I've said all we have to do is start so this is my life par
57:21
that's hand that's how I was feed on the footstrap so that was a rope it had carabinas on it clipped to my
57:28
drink bottles clipped to my I was using baby fruit because it's high carow
57:34
sodium quite tasty and just so in the preparation pH you can see we had the little drink bottle we had sat down one
57:43
night and punched holes the corner of all the squeezies so that that little carab just flip onto them and we
57:49
untwisted all the lids and just Ted back on with a little bit of tape so that process was a place that I could perform
57:55
optimally as best I can and we try it in training so hence get the best out of your
58:02
performance get out of your sleep just put some things in place have a go and try so I hope you've enjoyed
58:10
today one more does magnesium help at all oh yes magnesium yeah magnesium
58:17
differ helps yeah magnesium will help sleep it's not going to necessarily help everyone but magnesium is a muscle
58:27
relaxing uh and there is different types you go for a basic sweet magnesium at
58:32
pack and sa it's going to help you in some way the other thing I would say with
58:38
that again I've go for lot of but I tried to six those six top tips on sleep
58:44
um if you're going to the islands har yep nothing wrong with is good
58:53
for say but muscle nervous system like magnesium and anything you can do to
59:00
relax there's got to be something said when Ruben W played 300 games ofl and
59:05
there's a whole group of C drinking in they just they drunk they to relax
59:11
they went to be S train unless any more
59:18
questions okay good really enjoyed that today hope you got something out of it happy for you to
59:24
reach out and um sleep well so there you go sleep thank you