Hey guys Alberto from Mexico City going over to our program that we’re doing five hours a day. You see the traffic is pretty crazy. One of the things that we have been learning about is how important rest is. You know it’s one of the things I really talk about all the time. You have to get yourself at least eight hours of sleep. That’s one of the easiest ways to work more efficiently, more effective, be more focused. But one of the things that we’ve been learning about is obviously there’s different types of sleep.
Everybody knows about REM sleep, or REM sleep, but there is actually a type of sleep which is the most important, it’s the most restorative. That’s where your organs, gosh stop it, your organs recover from your heart, lungs, I mean all your vital organs. This is necessary every night. They call it deep sleep. You should have about, at least, a minimum an hour a night of deep sleep, anywhere between an hour, but it’s more ideal to have closer to an hour and a half of deep sleep. If you’re not getting enough of this deep sleep, and again it’s only about an hour, hour and a half per night, that’s when you’re waking up not feeling 100%. You’re feeling tired, you’re feeling maybe not motivated to go to work, or go work out.
Here’s a couple of things that we’ve learned and we’ve experimented with ourselves. There’s a few things that hinder deep sleep. They’re horrible for us. Let me make sure I don’t get hit here. Okay. Make sure we’re going down the right way. Let’s go ahead and cross right here. This is a crosswalk. Almost got hit right there. Sometimes they don’t obey the crosswalks. But there’s a few things. There’s three nights. I’m wearing this ring that monitors everything, and there’s only been three nights that my sleep score is below 90. The reason why, the main reason why, even though I got over eight hours of sleep, one night I got nine and half hours sleep. The reason why is because of the deep sleep. I didn’t get to recover. It was amazing how tired I woke up even though I slept nine hours.
Very simple, two of the things you want to make sure you don’t do. Number one is don’t eat any heavy meals several hours before. One time I ate, well we had tacos. We were craving tacos and we had them about 8:00, 8:30, and then the other night I had a big rib eye with my mom at a really nice steakhouse. That makes your heart rate, your resting heart rate, actually go up. It makes your deep sleep go down. I only had about 30 minutes of deep sleep both of those nights, and again I felt super tired. Think about that. Have you had times where you have a big meal maybe later than you should, whether it’s Italian, steak, whatever it is, and you just don’t sleep as well. The next day you’re not so motivated. You can’t really get out of bed. You really don’t feel like working out. Well that’s exactly what is going on. It’s very measurable.
The other time was a few days ago I decided to have a double espresso at 5:00 in the afternoon. That’s another thing is that if you have coffee, which you know I love coffee, have it in the morning, but stop drinking it by lunchtime. That’s another thing, that’s the one night where my sleep score was well below 90. I had a double espresso about 5:00 p.m. again, I slept fine. I had no problem going to sleep, falling asleep. It doesn’t keep me up. I’ve always said that. People always ask does it keep you up, no it doesn’t keep me up. I can go to sleep, but one of the things that I wasn’t measuring before was my deep sleep, and it really affected my deep sleep.
So make sure that you don’t do those two things. Don’t eat very heavy meals later in the day, and cut off the caffeine late in the day as well. I think that as long as you do that you’re going to be able to get the deep sleep that you need, you’re going to be able to recover at night, feel refreshed in the morning, and be ready to go. Alberto and Sarah, but not really Sarah, mostly Alberto. We’ll talk to you on the next video guys from Mexico City. Have a great day.