Podcast > Episodes

episode #301

Follow These Simple Habits for Quality Sleep

November 6, 2023 in Podcast


This week I discuss the importance of developing a nightly routine that helps promote a quality night's rest! Focusing on a few principles should help you fall asleep faster and get better REM sleep. Here are a few habits to start with:

  • Eat an Early Dinner (give yourself 3-4 hours before bedtime)
  • Walk after Dinner (10-20 minute walk to help with blood sugar and digestion)
  • Eliminate Screens (TV, Computer and Phone) (at least 1 hour before bed)
  • Sleep in a Dark, Cool Environment (keep the room around 66 degrees)
Try implementing these habits and let me know how it goes! Start with one and build from it and I promise it should help you get quality sleep. If you have any questions or want to share your routine - email me at brian@briangryn.com. Have a great day!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right. Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hopefully you listen to my interview with Dr. Alan Bauman. Dr.

Brian (41s):

Bauman is the founder and CEO of Bauman Medical. They're an international leading treatment center in the field of hair restoration and we touched all about ways men and women can help maybe prevent hair loss through lifestyle routines, through some of the latest advancements in hair restoration, also through supplements for strong hair and much, much more. So definitely was an interesting topic. Dr. Bauman's been doing it for a long, long time and I thought it'd be beneficial to have him on the podcast. So hopefully enjoy that one. And if you haven't, check out episode 300, my interview with Dr. Allen Balman. Now on today's micro podcast, we're gonna get back to the basics.

Brian (1m 25s):

I know sometimes I go off a little bit on different tangents. Last week we touched on a, a very interesting compound polyphenol compound, but today we're gonna touch on the quality of your sleep and the importance of having a sleep routine. And the reason I I, this topic came up was I had a client who was just over and we, we mainly talked about how he's been having trouble falling asleep and So, we sort of dove into what was affecting him and it made me think, I said, you know what, let's get back to the basics today. If I was gonna take a, a poll of how many people have a solid sleep routine, I don't know, I'd hope it'd be north of 50% of the people listening, but maybe it's not.

Brian (2m 11s):

you know, if it's 20, 25%, whatever it is, if you don't have one, let's come up with one. It doesn't have to be perfect and it doesn't have to be the exact same for everybody, but I think there's some basics that you should sort of abide by and I wanted to hit on those today. So the first thing, and I discussed this with my client just about an hour ago, is he tends to eat late. And So, we talked on figuring out a way to get those meals a little bit earlier in the evening. My wife and I are, we're, we're all about having early meals. And, you know, part of the reason you wanna sort of eat on the earlier side, not too close to bedtime, is first of all it's you're, it'll, it should help improve your sleep.

Brian (2m 60s):

For one, it'll help improve digestion and potentially just looking through some studies might even help reduce some blood pressure. So there's definitely benefits of eating earlier. you know, you hear sort of circadian rhythm now that it's getting dark so early. Most of us have to eat and it's dark out obviously. Ideally if you can eat when it's only light out, that would be a great thing to do. But now in Chicago it gets, gets dark at, you know, four 30 and once we turn the clocks back. So that might be difficult, but let's just say if you're used to eating at seven or eight o'clock and you're trying to go to bed around 10, 10 30, that's where the first issue could be.

Brian (3m 42s):

And that's something that he was doing eating around 7, 7 30 and then, you know, sitting around on the couch watching TV. Now, hey, I, nothing wrong with veg out and enjoying yourself, but another thing that we talked about after dinners is going on short walks and this will help with, again, improving digestion, maybe preventing some acid reflux and help get you to sleep and improve the quality of your sleep. So making sure that we're not eating too close to bed. I would say maybe the rule of thumb I would say would be three hours giving yourself. So if you do eat around 6 37, that's fine.

Brian (4m 24s):

But you know, let's just say you go want to go to bed at 10 30 doing a small walk between after meal, I mean this has been talked about for a long time, years and years is the fact that walking can help even just a small walk. There are some studies showing that even just two minutes of walking can help with blood sugar regulation after, after the meal. So digestion, blood sugar regulation, maybe even improving blood pressure. These are things that walking after eating can really be positive benefits. So I'm a big fan of that. So the second thing we implemented was we made sure that we weren't eating too late, giving yourself at least three hours before bed.

Brian (5m 6s):

I would say three to four, ideally then going for a short walk if it's dark and cold, if you have a treadmill, great. If not, you know, maybe you'll walk around the house and just stand. I wouldn't, I wouldn't just go sit on the couch and lay down or, or like sprawl out. And so those are the two big things we touched on. The other thing is making sure that you're not having a lot of screen time, too close to bed. Now these glasses that I'm wearing, so if you're watching on YouTube, these are sort of the daytime blue light blocking glasses. But I do find a difference when I wear these throughout the day. Less eye fatigue for sure if I'm in front of a screen all day.

Brian (5m 49s):

So you can get these during the day and then I don't have the other ones right here, but they have, it's almost like an orange lens. I'm sure you've seen it. Maybe one day I'll wear it for you just so you can see. But those would be great to have on. Typically for me, I put them on after dinner like around, well actually probably around eight o'clock and later I'll have them on if I have to look at some Screens. But I do make sure that I give myself at least around an hour of just no Screens because you know, the glasses are great but it's not a hundred percent prevention of looking at blue light blocking Screens. And if you're, there's studies showing that if you're looking at these, it's Screens late at night, it suppresses melatonin 'cause your body thinks it's in the middle of the day 'cause it's looking at the blue light.

Brian (6m 32s):

So that could be an issue. And that was something that he was, you know, watching TV right before bed. So we talked about, you know, if you can watch some tv but make sure you give yourself at least 45 minutes to an hour before bed to wind wind down. For me, sometimes I'll do a meditation, but a lot of times I'll actually be just find a book and read and I'll read, probably not even, not even close to an hour 'cause I'll fall end up falling asleep. So, so it does help me sort of wind down. So perhaps find a book read about 45 minutes or so before bed and avoid those Screens and not watch TV in bed.

Brian (7m 12s):

That's another thing is I would say is if you're used to watching TV in bed, maybe just have the bed be just for sleep. A cool dark space. you know, we have a TV in our room but we've, I've probably used it like less than six times and we've been here for like three years. So I, I tend to try not to watch any TV while I'm actually in my bedroom. If there's gonna be TV on, it's gonna be in a different room and that can help as well. Another thing we didn't even talk about, and I've talked about it with him in the past, is keeping a cool dark space. So our bedroom gets between about 62 and 66 degrees depending on what it's like outside.

Brian (7m 53s):

So, and we all know that our body temperature does progressively get warmer throughout the night if we are, if we're not keeping a cool temp. And that is the one thing that'll keep me up is being warm. I don't know about you guys, but I do not like to be warm in the middle of the night. So my wife and I both agree on that and we keep a nice cool temperature in a dark space with blackout blackout blinds as well. So those are all the tips that I would say to have a great nightly routine and make sure that you're getting sound sleep. I'll go through it one more time. So, we wanna make sure that we eat early, as early as we can. Three to four hours before bed, short walk after.

Brian (8m 35s):

I mean, this literally could be a 10 minute walk. Maybe it's around your house, maybe it's on a treadmill. If it's nice out, go outside. Eliminating Screens about 45 minutes to an hour before bed and then just making sure that we're sleeping in a cool, dark environment and hopefully your significant other, whoever agrees upon having a cooler bedroom at night. It's sort of nice with the way our temperatures are set. It gets cooler as as the, as the night goes on and then it just, you know, caps out around anywhere depending on, depending on what it's like outside between 62 and 66 degrees. So that's what we like it at. But anyways, if you don't have a nightly routine, a sleep routine, maybe this will sort of push you to, to do one and really focus on getting quality sleep.

Brian (9m 27s):

And this will help obviously not only with workouts, with recovery And, you know, obviously eating better. I mean there's Links to studies if you, if you're not getting quality sleep, that's when we can actually gorge and eat a lot of junk food. So there's a lot of different benefits to, this'll sort of snowball into the next day. And so focus on the principles and this is the main principles, quality sleep. So hope this helps. Maybe this helped motivate you if you don't have a nightly routine. Let's get one. And yeah, I'm curious if you do have one, feel free to write in the comments or email. Email me Brian at Brian Gryn dot com and tell me what your nightly routine is like, maybe I missed something, I don't know.

Brian (10m 7s):

But hope you have a great rest of the week, If, you love the podcast. Feel free to write a review. That would be great so we can spread the word and and help more people. So have a great rest of the week and I will talk to you on Friday with another great interview. Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was.

Brian (10m 47s):

Thanks again and have a great day.

wanna talk to brian?

Schedule a free 15 min consultation