Transcription
The thing I care about the most is what is my heart rate before bed. You lay down on your bed, take a few deep breaths and you calm yourself down and then you see a number. Let's say it's like 55 beats a minute or 60. Your goal in life now is to lower your heart rate. So you say you start off at 60 and a month from now be at 55. And so the way you do that one is you have your final meal of the day four hours before bed.
>> Yeah, I know. I know. I hear you. >> And no snacks. Uh, no. It's not no food. So, if your bedtime's at 10, at 6 PM, you're done.
When you increase your heart rate before bed, it wrecks your sleep. >> Yes. >> When you don't sleep well, your willpower falls off a cliff. >> So, the next morning when you're trying to decide, do you eat the croissant or the doughnut for breakfast or not, if you haven't slept well, you're like 90% more likely to eat the donut or the croissant. >> Wow. >> If you slept well, you have a little juice in the system. You're like, you know what? No, it's not good for me and I'm going to exercise which then also increases your willpower. So you get in this really positive loop.
So it all starts with sleep and sleep is determined by your heart rate. The second thing is your phone needs to be off an hour before bed. You can't be in bed scrolling, working, texting. You need the separation because your body, the phone in hand is going to increase your cortisol, increase your sympathetic activation. You'll be more anxious. And so you need an hour of separation instead of the phone to go for a walk, talk to a friend, hang out, like breath work, meditation, read a book, like anything but be on your phone. That will lower your heart rate.
So now you've not eaten for 4 hours. You've got off your phone and you've got some kind of internal balance. Now you're ready to like, I can put my head on the pillow and have a decent shot at a banger night's sleep.
>> And so basically, I built my entire life around sleep. Now, if you focus on that, it's just like so much of life is just not doing bad right? This like what we talked about before of like whether you're happy or not in life is how much you're doing what you actually don't want to do. >> Yeah.