Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K)

Last updated: Jan 2, 2024

The video is about the importance of circadian rhythm and how it affects our sleep and overall health. The host, Chris Williamson, discusses how disregulated sleep can lead to a potential mental health epidemic and how circadian medicine is a top-tier science that is synced with the 24-hour solar day. He also talks about the potential negative effects of sleep deprivation on our hormone production and neurotransmitters. The video also discusses the study that found people who were sleep deprived gained over twice as much belly fat in a 5-year period and how sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy. The host also talks about his own experience with sleep and how it has affected his health and wellness.

This video by Chris Williamson was published on Jan 1, 2024.
Video length: 01:49:09.

The video is about the importance of circadian rhythm and how it affects our sleep patterns.

The host, Shawn Stevenson, discusses how disregulated sleep can lead to a range of health issues, including mental health problems. He also talks about the potential benefits of circadian medicine and how it can help regulate our hormones and neurotransmitters. Stevenson also discusses the impact of sleep deprivation on weight gain and the importance of getting enough quality sleep.

He also talks about the role of testosterone in sleep and how it can affect our energy levels and longevity.

  • Circadian rhythm refers to the natural 24-hour cycle that regulates many of our bodily functions, including sleep.
  • Disregulated sleep can lead to a potential mental health epidemic, as it can affect our hormone production and neurotransmitters.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day, and our hormone production and neurotransmitters are synchronized with what the universe is doing.
  • Humans can hide out from this interface, but our genes are expecting us to be in constant communication with what's happening outside.
  • Humans can create their own habitats, but even when we're creating them, it's still nature because we're a part of nature.
  • An estimated 115 million Americans are regularly sleep deprived, with a sizable amount of people gaining over twice as much belly fat in a 5-year period.
  • Sleep deprivation was less than 6 hours a night in the particular study, and there is no cookie cutter amount of sleep that's one of those things that you know we just kind of drink eight glasses of 8 oz water a day like it's very superficial.
  • The quality of the sleep hours is just as important as the number of hours, and it's a lot like the calorie conversation.
  • Testosterone is not just for maintaining muscle mass and energy but for longevity, and it's finally shifting gears to be all-encompassing of humanity.
  • Testosterone is next to HGH, and it's one of the most sleep duration dependent hormones.
  • When we get up, testosterone's levels start to rise again, and if we're not performing in the bedroom or in the gym, it might be because of how much sleep we're getting.
  • Sleep deprivation is the first thing to go, and it's always the first thing to go unfortunately.
  • Circadian rhythm refers to the natural 24-hour cycle that regulates various bodily functions, including sleep.
  • Disregulation of sleep can lead to negative health effects, such as increased risk of mental health epidemic and potential negative effects on hormone production and neurotransmitters.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy.
  • Food and sleep are interconnected and impact the cells at the level of the genes.
  • One epigenetic influence, such as a bite of food, can change a gene's expression.
  • Food and sleep are the top tier things to pay attention to for optimizing health and wellness.
  • Optimizing sleep first and foremost is the performance enhancer that you're looking for.
  • Sleep is a crucial component of overall health and wellness.
  • Things have changed dramatically in the last about 50 years, and one thing to transition into that is the understanding of the missing link between all this incredible insight and all the science we've gained.
  • Making this simple is important for making it applicable for people.
  • It takes upwards of about 15 years for us to have like a gold standard randomized Placebo control double blind study.
  • Working with people is different than just working from theory, and it's important to understand the secret about humans which is we want change we want change we want the results but we don't want to change much to get it.
  • Sleep quality is important for overall health and wellness.
  • Disregulated sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Sleep deprivation can negatively affect hormone production and neurotransmitters.
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
  • Humans have evolved to seek shelter and comfort at night.
  • We have devolved from our state of seeking shelter and comfort at night.
  • We have created a 24-hour artificial day and can be up whenever.
  • Researchers at Cornell took a test subject and put them in a completely dark room to track their sleep quality.
  • A small amount of light exposure behind the knee was enough to disrupt their sleep quality.
  • Light pollution is a new term that refers to the excessive use of artificial light.
  • Light pollution can disrupt our circadian clocks and sleep quality.
  • Using natural light to our advantage can help sync our cells with the 24-hour solar day.
  • Exposure to artificial light information can throw our clocks off and negatively affect sleep quality.
  • Exposure to natural light can change the color of our skin.
  • One way to optimize sleep quality is to understand the influence of light on our cells and biology.
  • Using natural light to our advantage can help sync our cells with the 24-hour solar day.
  • Exposure to artificial light information can negatively affect sleep quality.
  • Knowing the power of natural light and respecting it can help optimize sleep quality.
  • Moonlight does not disrupt sleep quality in the same way that artificial lights do.

Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K) - YouTube

Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Circadian rhythm refers to the natural 24-hour cycle that regulates many of our bodily functions, including sleep.
  • Disregulated sleep can lead to a potential mental health epidemic, as it can affect our hormone production and neurotransmitters.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day, and our hormone production and neurotransmitters are synchronized with what the universe is doing.
  • Humans can hide out from this interface, but our genes are expecting us to be in constant communication with what's happening outside.
  • Humans can create their own habitats, but even when we're creating them, it's still nature because we're a part of nature.
Simple Fixes For A Good Night

Sleep Deprivation and Belly Fat

  • An estimated 115 million Americans are regularly sleep deprived, with a sizable amount of people gaining over twice as much belly fat in a 5-year period.
  • Sleep deprivation was less than 6 hours a night in the particular study, and there is no cookie cutter amount of sleep that's one of those things that you know we just kind of drink eight glasses of 8 oz water a day like it's very superficial.
  • The quality of the sleep hours is just as important as the number of hours, and it's a lot like the calorie conversation.
  • Epic caloric controller is a term that has been pushed into popular culture, and it's important to share one other piece too because especially right now in this energy equation and how important this is.
Simple Fixes For A Good Night

Testosterone and Sleep

  • Testosterone is not just for maintaining muscle mass and energy but for longevity, and it's finally shifting gears to be all-encompassing of humanity.
  • Testosterone is next to HGH, and it's one of the most sleep duration dependent hormones.
  • When we get up, testosterone's levels start to rise again, and if we're not performing in the bedroom or in the gym, it might be because of how much sleep we're getting.
  • Sleep deprivation is the first thing to go, and it's always the first thing to go unfortunately.
Simple Fixes For A Good Night

Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K) - YouTube

The Importance of Circadian Rhythm

  • Circadian rhythm refers to the natural 24-hour cycle that regulates various bodily functions, including sleep.
  • Disregulation of sleep can lead to negative health effects, such as increased risk of mental health epidemic and potential negative effects on hormone production and neurotransmitters.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy.
  • Study found that people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

The Power of Food and Sleep

  • Food and sleep are interconnected and impact the cells at the level of the genes.
  • One epigenetic influence, such as a bite of food, can change a gene's expression.
  • Food and sleep are the top tier things to pay attention to for optimizing health and wellness.
  • Optimizing sleep first and foremost is the performance enhancer that you're looking for.
  • Mass disregulation of sleep can lead to negative health effects, such as increased risk of mental health epidemic and potential negative effects on hormone production and neurotransmitters.
Simple Fixes For A Good Night

The Role of Sleep in Health and Wellness

  • Sleep is a crucial component of overall health and wellness.
  • Things have changed dramatically in the last about 50 years, and one thing to transition into that is the understanding of the missing link between all this incredible insight and all the science we've gained.
  • Making this simple is important for making it applicable for people.
  • It takes upwards of about 15 years for us to have like a gold standard randomized Placebo control double blind study.
  • Working with people is different than just working from theory, and it's important to understand the secret about humans which is we want change we want change we want the results but we don't want to change much to get it.
Simple Fixes For A Good Night

Sleep Quality Optimization

  • Sleep quality is important for overall health and wellness.
  • Disregulated sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Sleep deprivation can negatively affect hormone production and neurotransmitters.
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

Understanding Sleep Quality

  • Humans have evolved to seek shelter and comfort at night.
  • We have devolved from our state of seeking shelter and comfort at night.
  • We have created a 24-hour artificial day and can be up whenever.
  • Researchers at Cornell took a test subject and put them in a completely dark room to track their sleep quality.
  • A small amount of light exposure behind the knee was enough to disrupt their sleep quality.
Simple Fixes For A Good Night

Light Pollution and Sleep Quality

  • Light pollution is a new term that refers to the excessive use of artificial light.
  • Light pollution can disrupt our circadian clocks and sleep quality.
  • Using natural light to our advantage can help sync our cells with the 24-hour solar day.
  • Artificial light information can throw our clocks off and negatively affect sleep quality.
  • Exposure to natural light can change the color of our skin.
Simple Fixes For A Good Night

Optimizing Sleep Quality

  • One way to optimize sleep quality is to understand the influence of light on our cells and biology.
  • Using natural light to our advantage can help sync our cells with the 24-hour solar day.
  • Exposure to artificial light information can negatively affect sleep quality.
  • Knowing the power of natural light and respecting it can help optimize sleep quality.
  • Moonlight does not disrupt sleep quality in the same way that artificial lights do.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Circadian rhythm is a 24-hour cycle that regulates various bodily functions, including sleep.
  • Disregarding sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Sleep deprivation can negatively affect hormone production and neurotransmitters.
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

The Effects of Light on Sleep

  • Light can affect our circadian rhythm and sleep quality.
  • Total darkness is not necessary for good sleep quality.
  • Melatonin, a hormone that regulates sleep, requires darkness and a cyclical nature.
  • Social jet lag is a term used to describe the disruption of our circadian rhythm due to changes in routine.
Simple Fixes For A Good Night

Element: A Science-Backed Electrolyte Ratio

  • Element is a science-backed electrolyte ratio of sodium, potassium, and magnesium.
  • Caffeine acts on the adenosine system, which is not active for the first 90 minutes of the day.
  • Salt acts on the adrenal system, which is active in the morning.
  • Element helps optimize brain health, regulate appetite, and curb cravings.
  • Element has a no-questions-asked refund policy.
Simple Fixes For A Good Night

Light Pollution and Culture

  • Light pollution has been a significant change over the last 50 years.
  • Culture is defined as the shared attitudes, values, beliefs, and behaviors of a group of people.
  • Culture guides our decisions and even our cravings.
  • Food cravings are cultural and based on the things we've been exposed to.
  • There are people in other cultures who crave different things due to cultural impressions.
Simple Fixes For A Good Night

Introduction

  • The video is about the importance of circadian rhythm and how it affects our sleep and overall health.
  • The host, Chris Williamson, discusses how disregulated sleep can lead to a potential mental health epidemic and how circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • The video also discusses the potential negative effects of sleep deprivation on our hormone production and neurotransmitters.
  • It mentions a study that found people who were sleep deprived gained over twice as much belly fat in a 5-year period and how sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy.
Simple Fixes For A Good Night

Ultra Processed Foods

  • Ultra processed foods are made from highly processed foods that are denatured so much that you can't tell where they come from.
  • Examples of ultra processed foods include Pop-Tarts, Frosted Flakes, and other processed breakfast foods.
  • These foods are not real and don't come from anything real, and they are often made with synthetic ingredients.
  • The processing of these foods can impact our sleep, as they can disrupt our circadian rhythm and make it harder to fall asleep or stay asleep.
Simple Fixes For A Good Night

Sleep Quality

  • Sleep quality is just as important as the amount of sleep we get.
  • If we are deficient in the key nutrients that build our sleep-related hormones and neurotransmitters, we will still have disrupted sleep quality.
  • For example, vitamin C is a big contributor to our skin health and also plays a huge role in our sleep quality.
  • Studies have shown that people with a vitamin C deficiency are more prone to disrupted sleep, even if they don't have problems falling asleep.
Simple Fixes For A Good Night

Vitamin C and Sleep

  • Vitamin C is a big contributor to our sleep quality.
  • One study published in PL one Public Library of science found that people with a vitamin C deficiency were more prone to disrupted sleep.
  • To ensure that we are getting enough vitamin C, we can take a vitamin C supplement or eat foods that are high in vitamin C, such as citrus fruits and strawberries.
  • It's important to note that not all vitamin C supplements are created equal, and we should look for whole food-based vitamin C supplements.
Simple Fixes For A Good Night

Conclusion

  • The video highlights the importance of circadian rhythm and how it affects our sleep and overall health.
  • Ultra processed foods can disrupt our circadian rhythm and impact our sleep quality.
  • Sleep quality is just as important as the amount of sleep we get, and we should make sure we are getting the key nutrients that build our sleep-related hormones and neurotransmitters.
  • Vitamin C is a big contributor to our sleep quality and we should make sure we are getting enough of it, either through food or supplements.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • The video discusses the importance of circadian rhythm and how it affects our sleep and overall health.
  • Disregulated sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • The video talks about the potential negative effects of sleep deprivation on our hormone production and neurotransmitters.
  • It also discusses a study that found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

The Effects of Sleep Deprivation

  • Sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy.
  • The video talks about the author's own experience with sleep and how it has affected his health and wellness.
Simple Fixes For A Good Night

The Role of Food in Sleep

  • The video discusses a study that took people who were doing a behavior that would cause a lot of inflammation and oxidative stress, namely smoking, and gave them a concentrate of vitamin C in the form of Camu Camu Berry.
  • The study found that when the test subjects took the real whole food-based vitamin C, they had a significant reduction in inflammatory biomarkers.
  • The video mentions that synthetic forms of vitamin C do not function the same way in the human body as whole food-based vitamin C.
Simple Fixes For A Good Night

The Importance of a Morning Routine

  • The video talks about the importance of having a morning routine, which can include activities such as the 15 minutes of sunlight in the eyes, a cold plunge, grounding, meditation, and breath work.
  • The video mentions that fewer people have an evening time routine, which can include activities such as a cool down sequence.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Circadian rhythm is important for our sleep and overall health.
  • Disregulated sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Negative effects of sleep deprivation on hormone production and neurotransmitters.
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

Eating with Loved Ones

  • Eating with people that we care about has a remarkable switching over from the sympathetic nervous system to the parasympathetic nervous system.
  • Oxytocin, also known as the cuddle hormone or love hormone, is produced more when we eat with our loved ones.
  • Oxytocin helps to downregulate cortisol, which is important for maintaining muscle mass and energy.
  • Eating with our loved ones helps us to downregulate faster than anything else.
  • Researchers at Harvard found that people who eat together with their family on a regular basis have higher intake of real whole unprocessed Foods and vital nutrients that prevent chronic diseases and help us sleep better.
Simple Fixes For A Good Night

The Psychological Benefits

  • Being able to help to offload and downregulate when we are feeling seen is important for our psychological well-being.
  • We have a deep human need for significance and being able to see our loved ones and for them to feel like they matter.
  • As we leaned into technology, we have become even more divided within our own household.
  • Real FaceTime with real people is important for our psychological well-being.
  • Turning YouTube on can help us to begin eating our food right and improve our psychological well-being.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Disregulated sleep can lead to a potential mental health epidemic
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day
  • Negative effects of sleep deprivation on hormone production and neurotransmitters
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period
  • Sleep deprivation can affect testosterone production, which is important for maintaining muscle mass and energy
Simple Fixes For A Good Night

Chris Williamson's Experience with Sleep

  • Host of Modern Wisdom Podcast discusses his own experience with sleep
  • Has a holistic view and a community for young people with mental health issues related to internet use
  • Interesting solutions to recreate what people suggest they do to improve their sleep
  • Conversation in between bites of food can slow down the pace of eating, reduce satiety, and improve digestion
  • Walking once finished with a meal can provide benefits of a 10-minute walk without supplements or drugs
Simple Fixes For A Good Night

Sleep Protocol for a "Sexiest Night of Sleep"

  • Situationally dependent and unique based on individual needs
  • Finishing last bite of food 2-3 hours before bed is optimal for Chris Williamson
  • Experimentation with fasts and different methods to find what works best for the individual
  • Studies featured in the new East Martyr family cookbook with over 250 scientific references
  • Eating foods that provide good sleep nutrients to improve sleep quality
Simple Fixes For A Good Night

Introduction

  • The video is about the importance of circadian rhythm and how it affects our sleep and overall health.
  • The host, Chris Williamson, discusses how disregulated sleep can lead to a potential mental health epidemic and how circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • The video also discusses the potential negative effects of sleep deprivation on our hormone production and neurotransmitters.
  • A study found that people who were sleep deprived gained over twice as much belly fat in a 5-year period.
  • The host also talks about his own experience with sleep and how it has affected his health and wellness.
Simple Fixes For A Good Night

Foods to Support Sleep

  • Cherries are rich in melatonin and anthocyanins, which can have the potential to shrink fat cells and support sleep quality.
  • Salmon is a great food for improving and supporting sleep quality, as it contains Omega-3s that are responsible for creating structural fats in the body.
  • Eating salmon before bed can help with postmeal reward and create a relaxing atmosphere for sleep.
  • Blue light blocking glasses can help reduce light pollution and promote better sleep.
  • It's important to consider individual light curfews, as more Northerly locations may have shorter amounts of daylight in the winter.
Simple Fixes For A Good Night

Conclusion

  • Disregulated sleep can have negative effects on our health and wellness, including potential mental health issues and disruptions to hormone production and neurotransmitters.
  • Cherries and salmon are great foods for supporting sleep quality, while blue light blocking glasses can help reduce light pollution and promote better sleep.
  • It's important to consider individual light curfews, as more Northerly locations may have shorter amounts of daylight in the winter.
  • Overall, prioritizing good sleep hygiene and incorporating foods and practices that support sleep can have a positive impact on our health and wellness.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Circadian rhythm refers to the natural 24-hour cycle that regulates our sleep and other bodily functions.
  • Disregulating our circadian rhythm can lead to negative health effects, including sleep deprivation and an increased risk of mental health issues.
  • Circadian medicine is a field of study that focuses on synchronizing our bodies with the 24-hour solar day to improve our health and well-being.
  • Sleep deprivation can negatively affect our hormone production and neurotransmitters, leading to a range of health problems.
  • Studies have shown that people who are sleep deprived gain more belly fat over a 5-year period, highlighting the importance of getting enough sleep for overall health.
Simple Fixes For A Good Night

Creating an Evening Routine

  • Creating an evening routine can help us enjoy the last two hours of our day while still getting the sleep we need.
  • It's important to find a balance between enjoying our spare time and getting enough sleep.
  • Blue light blocking glasses can help regulate our circadian rhythm and improve our sleep quality.
  • There are many brands of blue light blocking glasses available, but it's important to choose high-quality options for optimal results.
  • Incorporating activities like reading, talking with loved ones, and engaging in sexual activity can also help improve our sleep quality.
Simple Fixes For A Good Night

The Role of Neurotransmitters in Sleep

  • Neurotransmitters like oxytocin and prolactin play a crucial role in regulating our sleep and overall health.
  • Studies have shown that disruptions in these neurotransmitters can lead to sleep disorders and other health problems.
  • Maintaining a healthy circadian rhythm can help ensure that our neurotransmitters are functioning properly and supporting our sleep and overall well-being.
  • It's important to prioritize sleep and take steps to maintain a healthy circadian rhythm to support our overall health and well-being.
Simple Fixes For A Good Night

Conclusion

  • Circadian rhythm plays a crucial role in our sleep and overall health.
  • Disregulating our circadian rhythm can lead to negative health effects, including sleep deprivation and an increased risk of mental health issues.
  • Creating an evening routine can help us enjoy the last two hours of our day while still getting the sleep we need.
  • Blue light blocking glasses and other activities can help regulate our circadian rhythm and improve our sleep quality.
  • It's important to prioritize sleep and take steps to maintain a healthy circadian rhythm to support our overall health and well-being.
Simple Fixes For A Good Night

The Importance of Circadian Rhythm

  • Circadian rhythm is the 24-hour cycle that regulates our sleep and overall health.
  • Disregulated sleep can lead to a potential mental health epidemic.
  • Circadian medicine is a top-tier science that is synced with the 24-hour solar day.
  • Negative effects of sleep deprivation on hormone production and neurotransmitters.
  • Study found people who were sleep deprived gained over twice as much belly fat in a 5-year period.
Simple Fixes For A Good Night

Investing in Relationships

  • Investing in relationships pays back.
  • Having a partner can help you go to sleep right away.
  • Spending time with a partner can help you relax and prepare for sleep.
  • Investing in relationships can improve your overall health and well-being.
  • It's important to prioritize relationships and invest in them for a better sleep and overall health.
Simple Fixes For A Good Night

Listening to Podcasts Before Sleep

  • Some people listen to podcasts when they fall asleep.
  • Listening to something that is too cerebrally compelling and demanding can put you into a kind of sort of lean in uh curiosity State on an evening time.
  • Fiction and narrative non-fiction can put you into a more narrative story mode that primes you more for sleep.
  • Reading and listening to fiction can help you relax and prepare for sleep.
  • There is data to back the idea that listening to fiction before sleep can help you relax and prepare for sleep.
Simple Fixes For A Good Night

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Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K) - YouTube

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