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  • [0:00:00] Gentlemen, Antonio here.

  • All right.

  • Today, we're going to talk about sleep specifically how you can use these five tips to get more

  • and better sleep every single night.

  • Guys, look around you, people are walking around like they're zombies.

  • I mean literally I was just reading some of the data, the average American is getting

  • less than 7 hours and in some cases 6 to 5 hours of sleep depending on what industry

  • and, you know, depending on what study you look at, but guys that is well below what

  • most people need and you've probably heard 8 hours of sleep, well, that's an average.

  • Some people and very few of them need as few as six hours, five hours.

  • Most people need about eight if not a little bit more.

  • Me, personally I am a selfish sleeper, I like to get at least eight hours, I would prefer

  • ten hours of sleep.

  • And, many of you guys are also thinking, Antonio, how am I going to be able to cram more things

  • into my day.

  • Go check out this other video I've got on the priority matrix, most likely you're

  • staying busy with things which aren't giving you much return on investment.

  • In addition, I'm going to give you four more tips to the five tips I'm about to

  • dive into over here at the support article at Real Men Real Style.

  • So, again, go check out the support article, I'm going to link to the research I'm

  • going to give you more tips, I'm going to go into more details there.

  • But, you guys are here for the five tips so number one, prioritize sleep.

  • I alluded to it, but sleep affects your mood, it affects your memory, affects your physical

  • performance.

  • In fact, go look at the routines of the top athletes in the world and you're going to

  • see that they nap they sleep, they are selfish sleepers.

  • I was just talking to my friend, Ben Greenfield and this guy over in Spokane, Washington,

  • he talks about how he gets about ten hours at least and it's a priority.

  • And this is a guy with kids and I'm going to talk about barriers here in a second, but

  • I've got four kids, I understand that some of you guys also are law students, perhaps

  • you are working two jobs and like, Antonio, where am I going to find it.

  • Guys, understand that lack of sleep is going to shave years off of your life.

  • And you may be working hard now, but what if you can't enjoy it, what's the point.

  • Also, think about weight gain, think about, you know, just the overall health of your

  • body.

  • If you don't prioritize sleep, nobody else is going to prioritize it for you.

  • And, when you have a family, I know for me the biggest barrier I've got four kids,

  • I have a wife who has a very different sleep schedule than me.

  • Because of that, I had to set up systems in my life which I'm going to get into here

  • in a second.

  • But, the point is it is a priority and therefore with my kids we've set up a routine.

  • I try to set up systems that protect me and enable me to get at least what I feel I need

  • for a minimum because if I don't I'm not going to perform well at my company.

  • So, number one, prioritize it.

  • Number two, let's look at your food.

  • So, a lot of you guys are just shooting yourself in the foot because you're drinking coffee

  • all day.

  • And, you know, okay, don't drink coffee right before you go to bed, but did you know

  • it sticks in your system for six to fourteen hours after you drink it.

  • My personal rule no coffee no caffeinated drinks or anything afternoon.

  • In addition, let's think about alcohol.

  • So some of you guys like to drink maybe like a couple of glasses of wine before going to

  • bed, betry to move that a little bit earlier.

  • The issue with alcohol is it can help you fall asleep, but the second half the deep

  • sleep is what it interferes with, so alcohol can have a very negative effect.

  • Now, if you are used to drinking just a glass of wine with dinner, that's probably good

  • to go.

  • Now, what foods actually help you sleep better?

  • Well, I've done a little bit of, you know, quite a bit of research on this and I think

  • it was it tryptophan?

  • Actually, and trytophan can be found in eggs, it's going to be found in cheeses, it's

  • going to be found in turkey and chicken, in nuts and things like that.

  • But, this right here this is going to increase the amount of serotonin levels in the brain

  • and this supposedly helps with sleep.

  • So, eating foods like that, you know, for dinner and not having a huge dinner, you don't

  • want to eat a lot of spicy food that you're not used to eating because then you're going

  • to have a stomach ache and then wake up in the middle of the night.

  • So, number three having a bed time routine.

  • With four kids, this is incredibly important.

  • I can tell you guys it takes ninety minutes for us to go to be and, I'm very realistic

  • about that.

  • When I'm not realistic when I think I can get everyone to bed in less than thirty minutes,

  • most of the time I fail and I get frustrated and all of a sudden it's 9:30, 10:00 at

  • night and it's just not going very well.

  • I know some of you guys don't have kids, you've got, you know, but if you are studying,

  • don't save your studying 'til that last moment.

  • You are not going to help yourself by cramming all night the night before and going into

  • that test without any sleep.

  • So, take it from me, I've gone through all that, you need to start preparing on day one.

  • [0:04:49] Number four, create the right environment.

  • So, you want to have a nice bed.

  • I can tell you guys I'm testing a bed and a mattress, I'll get into that at later

  • video at a later point.

  • But, over the last two years I've been using quality sheets, quality comforters.

  • I've set an environment that when I get into my bed, I look forward to getting into

  • my bed.

  • Sure, I've got a beautiful woman in there with me, but it helps when you've got great

  • sheets, when you've got a comforter that's just wonderful.

  • I want you guys to go check out my friend Steve over at Vero Linens, an amazing company.

  • Guys, you know, I'm not getting paid for this, I've just been using their sheets

  • for couple of years.

  • I love them.

  • And what I really like about this is he actually goes directly, I mean he skipped the middle

  • man he gets his stuff out of Italy.

  • I mean this is really high-end sheets, but when you lay in something like this, you're

  • going to notice the difference.

  • Think about it, you go to a hotel, guys, been to a five, four star hotel, you get into that

  • bed and you're like, man, I could stay here all day.

  • Why don't you have that at home?

  • You spend one-third of your life in your bed, have a great mattress, invest inyou know

  • one thing I didn't even know about comforters until I went over and I started following

  • Steve's YouTube channel which I'm going to link to right here, a great YouTube channel,

  • very informational.

  • But, I didn't realize there were different levels of down feathers and a lot of them

  • smell really bad and they're more susceptible to being infected by mites and things like

  • this.

  • So, you want to go with a higher quality down comforter which isn't going to just last

  • you one year and after one cleaning fall apart.

  • You want something that's going to retain its shape that can be cleaned multiple times

  • and can last you about five years.

  • Number five, if you allow electronic devices into your room, you're setting yourself

  • up for failure.

  • The phone, get yourself an alarm clock, don't use this.

  • You will get notifications.

  • You'll forget that you signed up for this new app and it's sending notifications all

  • night right before your exam.

  • Gentlemen, get rid of the smartphone in your room, get rid of your tablet, get rid of the

  • computer.

  • I don't even have a television in my house.

  • You know why?

  • Because I've set up a system that I spend more time with my kids and I'm sure – I

  • sure as heck would not allow it into my bedroom.

  • So, be very careful about the electronic devices you allow in your room.

  • Gentlemen, those are the five tips, if you want more information, go check out the article

  • at Real Men Real Style, I'm going to a lot more there.

  • Let me know in the comments how many hours of sleep you get a night and I look forward

  • to seeing you in the next video.

  • Bye. [0:07:26] End of Audio

[0:00:00] Gentlemen, Antonio here.

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