Jocko Explains How to Get Better Sleep - Jocko Willink

[ __ ] sleep so so so this is people think i don't like sleep or i don't support sleep or i think you know you and it's not true and and i would say when people oh you think you're you're giving people advice that's unhealthy here's the actual advice that i give people from the book sleep is a necessity humans need sleep failure to get enough sleep has serious side effects lack of sleep can cause negative hormonal changes interfere with the metabolizing glucose of glucose increase blood pressure and suppress the immune system less sleep also means less human growth hormone in your body which means less muscle mass and weaker bones mentally the brain is impacted as the ability to pay attention and concentrate begins to diminish and problem solving and basic reasoning becomes less acute furthermore over an extended period there are psychological effects like paranoia and even hallucinations so that's me talking about sleep you need to sleep i'm not anti-sleep isn't there a thing called a fast sleeper yeah something about that we'll get there we'll get there so so check this out but how much sleep is enough different people need different amounts of sleep newborns can sleep up to 17 hours a day toddlers can sleep 12 hours a day as people grow older less sleep is required teens generally need 8 to 10 hours and by the time people are full of adults eight hours becomes the standard even though the actual number is between seven and nine hours depending on the individual some people genetically need even less sleep than that but those people are rare i'm one of those people and this isn't i don't have the proof well here's my proof my oldest daughter is like me like last night she was studying she's went to bed at midnight i woke up at 4 30 she's up and then she took an exam cognitive not impaired right she's going to get an a you know what i'm saying so but but my second daughter that girl likes to sleep like she'll get out of bed when you go drag her out of bed right like she likes to sleep my son kind of it's kind of normal i would say my wife she digs that sleep mm-hmm so some of my kids get some of it my youngest daughter she's sort of a little bit i would that sleep too yeah but but so there is so so i think there is some sort of genetic thing um here's but it's it's people also go well it's so rare there's no chance you have it okay cool i'm only i can only tell you people like people say sleep more i i i'm not trying to sleep less i'm more than happy to sleep you know but it just doesn't happen so going on here but it isn't only genetics you can also sleep less and fall asleep faster if you are in good physical condition eating clean and have a clear mind for me the better condition i'm in and the cleaner i eat the more quickly i will fall asleep and the less sleep i need do you notice this do you notice that you need less sleep when you're fasting um i i don't notice but i'm not paying attention to it okay i like when i'm when i'm fasting i feel like i'm on fire yeah and i i just did a fast i just did a 48 hour and i feel i felt like again like i was waking up earlier than i'd normally wake up yeah so while i do have short sleep genetics on my side equally important is that i stay healthy and eat clean what about when you eat junk how don't you need to sleep more oh yeah but actually you know what it's real real inconsistent when you eat junk or sorry when i eat junk it's sometimes i'll sleep less but be wanting to sleep more but you know the kind like you're tired and you feel sleepy but you can't like go to sleep you know it's like that there's a lot of that that's the worst thing oh yeah i agree you feel like you wish you would sleep more but you can't you kind of can't just get up yeah exactly and feel like crap or whatever and sort it you know maybe catch the next wave of sleepiness i guess the and on the inverse when you're talking about like when you exercise consistent you eat clean or whatever and it's really different where and it's really real clear where it feels freaking solid during the day and then once that bedtime ish kind of rolls around you just feel the wave just crash and you're like oh it's it's sleep time so straight up it's so good yeah it's real just when you worked out hard you had a good day you ate clean you get to the end of the day you're like boom you're out bro that's how i was yesterday and i and i got like an hour less sleep than i normally did the day before so but i got up solid boom eating good now that we're thinking about this when i have like those weird roller coaster brain rides that's usually that's usually when i'm like something's messed up you know whether i'm eating crap or or whatever yeah bro i was the kind like i do quizzes and story time from with the kids before bed every night this is like what 8 o'clock 8 30. but i was the time like it's like kind of in the middle of a question that i'm asking it's you falling asleep straight up that's a good day right there yeah i was like okay it's about that time you know yeah i i've i've had that where when my kids were little and i was still in the damns and you know you're just getting up at 4 30 you're doing whatever you're doing at work come home you know and you're just getting bed to read that story next thing you know it's three o'clock in the morning four o'clock in the morning what just happened my wife left me in there because she was running around with three kids at the time you know trying to get them all squared away she like oh you got the kid school she probably went to a bar i don't know what she did she knows that girl went to sleep she used to fall asleep with some one kid almost every night it was crazy so going on here and finally i choose not to sleep in i don't give into the pillow i don't give in to the temptation of warm blankets or soft pillow i mobilize the will to get me out of bed and get into the game obviously i'm an advocate of waking up early but since sleep must be a priority to maintain health how can we get enough sleep and still wake up early the answer is simple go to bed earlier go to bed earlier now i'm going to skip a little bit here go forward well this i talk about some of the benefits like what are the benefits why do i wake up early and i mean first there's some simple math but why do you wake up early the world's is yours when you're up before the enemy there's no traffic the gym is empty there's no one to distract you or call you or send you some stupid text about something you don't care about so there's like all these benefits to being up early but then going back to the other point falling asleep how do you fall asleep so this is kind of what we were just talking about number one and there's a whole section i'm going to read some highlights of it number one get tired yes get tired if you are not active throughout the day you won't be tired you know what's weird is recording the podcast depending on the podcast i'm usually super wired when we get done recording and then i'm tired you know it's a mental it's a mental work yeah fully number two turn off the computer turn off the smartphone stop checking social media and stop watching one more youtube video sure there's some science that says that the light from the computer and phone screen tricks your mind into thinking is daylight and time to get up but on top of that the internet is filled with professionals that create content with the sole purpose of getting you to click on it yes clickbait is real and just like the bait used in fishing it is a trick to get you hooked so don't don't click it you will get nothing positive at all number three read if your mind is still active when you reach your bedtime that's okay get into bed and get a book and start reading reading is relaxing it settles your mind and makes you smarter so do it dude reading will reading i think reading is a massive sleep aid yeah yeah every once in a while like you not every once well most of the time actually in my experience because i want to be reading a boring book unless it's for a specific purpose but usually they're interesting books so at first i might be like oh kind of excited but yeah man after and it depends on the day or whatever but it can be like after like 10 minutes 15 minutes i you know the kind of books i read because i read them on the podcast all the time i'm talking about books about war and combat in the most dynamic heroic situations like even those books if i'm reading i'll be like oh if it's night time and i'm reading i'll i will get tired off all sleep yeah i mean i won't i don't fall asleep while i'm reading i rarely do that but i'll be like okay i'm tired yeah yeah i'm gonna shut the book and go to bed oh yeah then that's exactly what i'm saying where maybe at first if it's like super interesting or exciting or whatever book you're like at first you're like oh man let's get some reading going you know about this whatever you're reading about and then yeah after like i said it depends on how your state of mind is but as far as time goes but yeah after a little while right you're ready you're ready to go sleep i just got done reading a book for the podcast that it was it was a book that i like was actively couldn't sleep because i just was like i'm going to read this more of this because i want to know what's about to happen it's freaking crazy number four most important the key to getting to sleep early is getting up early no it might not help you tonight but tomorrow night it will if you need seven full hours of sleep and you want to get up at 4 30 a.m that means you need to go to bed at 9 30 pm but it is hard to force yourself to sleep at 9 30. so you stay up until 11 30. you should still get up at 4 30. yes that will only be five hours of sleep and yes you will likely feel tired throughout the day which is actually good because at the end of the day you want to be tired now you can go to bed at 9 30 and get yourself back on track yeah that's that's the part that people if you want to be tired at night at 9 30 you need to get up early you can't you can't get up at nine in the morning and expect to be tired at nine at night it won't happen yeah and the last thing is do it every day right and this is like you know weekends whatever just do the same time look if you want to give yourself an extra half an hour i don't even recommend that i recommend you get up at the same time every day yeah that um here's a mistake i think that well when i say some people me i make this mistake or i have made this mistake straight up where i'll be like okay yeah i'm going to do that i want to get up early you know earlier whatever so i'll just wake up earlier and be tired throughout the day but what i did is i didn't look at the big picture i was like i'll just automatically be tired at night you know but what i did was i would laze through the day skip workout a lot of laying down on the couch you know a lot more than normal and then you know basically since you're tired you kind of adjust your activity accordingly you know in a bad way so you do just way less and then night time comes you're not as tired as you could have been if you just went about your normal routine sure you gotta power through it a little bit harder for sure if you're on less sleep or whatever but at the end when it comes time to sleep which was your goal it's going to be way more like it's going to happen way easier you know or it's going to happen in my case it just straight up doesn't happen i'm freaking out late again can't go sleep whatever yep got to be careful so yeah do the normal routine don't be slacking i got a little section on here on power naps people like do you take naps yes i do if i'm super tired but i and i explain the whole thing in here elevate your feet above your heart which i learned from one of my high school teachers and then i only sleep for like eight minutes yeah and if you're really tired eight minutes seems like you just got a full-on massive amount of sleep yeah remember we were talking about the two types of tired there's that oh yeah yeah there's sleepy tired and then there's like physical fatigue yeah and then you know what it kind of in the whole eight minute nap thing sometimes six minutes it's almost like and this is all what do you call hypothesis we'll call we'll say that where if like if you could just like if you just did like a marathon freaking podcast or you know after you do a podcast you mentioned where you're kind of tired you know something that that that required like cognitive effort for a somewhat sustained amount of time you you're not exhausted physically but mentally you might have like this sharpness that you usually have is just dull because like you're you're like it's almost like a superficial conscious like cognitive like a bit almost that's what it almost seems like so if i'm working on something on the computer like admin numbers or freaking stuff not editing stuff like you know work for like three hours and then it's workout time i'm gonna take one of those six minutes eight minutes and it helps so much yep for sure but the thing is like six minutes eight minutes what can what can possibly recover in that i don't know try it it's something it's real oh yeah it's real and it's like you ever have a dream in eight minutes oh yeah yeah full-on dreams you ever have those little half dreams like okay so usually it happens does your body move yes but it's something very specific though where sometimes you just like feel like oh you just jump ran almost like oh no it's because someone's swinging a battle axe in my head that makes sense but yes it's that though it's something specific where like like the other day i was i was getting one in and my son in my little dream it lasted literally like two seconds it's like a two second dream almost and my son like ran under my legs and i like i had to jump over them okay in my dream yeah so i jumped and i was like that's what caused me to jump but it was i remember it was my son ran under my legs that sounds a lot more pleasant than a battle axe yeah a barbarian with a battle axe yeah a minor kill you're probably a lot different than yours for sure

Channel: Jocko Podcast

Views: 463,636

Keywords: discipline, freedom, military, extreme ownership, leadership, advice, jocko willink, echelon front, navy seal, jocko podcast, excerpt, echo charles, leader, lead, win, defcor, discipline equals freedom

Id: 0SNJLqbjynY

Length: 14min 35sec (875 seconds)

Published: Wed Jan 20 2021