Muscle Expert Podcast | Ben Pakulski Interviews | How to Build Muscle & Dominate Life

105- Ben's Top Tips to Optimize Sleep

May 17, 2018


Ben gives his greatest tips to optimize your sleep. He discusses everything from mushrooms to supplements and of course environmental optimization. The key factors that effect your sleep are light sources and stimulants removing those as it gets closer to bedtime will be a huge benefit to getting better sleep. Additionally reducing EMFs, stressors and of course supplementation will help you get better rest and let you get the most out of your day! This episode is brought to you by Four Sigmatic. For 15% off your mushroom coffee, tea and blend needs use code Muscle at checkout or go to foursigmatic.com/muscle. Don’t forget to pick up their Reishi Products to help optimize your sleep! 2:30- Pay attention to the factors that will effect sleep. 5:45- The night time routine. Control your environment a few hours before bed to optimize it for a quality nights sleep. 7:30- Control your circadian clock. Your circadian rhythm starts in the morning. A huge component is getting some early am sunlight. 9:00- Own the night. Eliminating sources of blue light will boost natural melatonin production to help you sleep naturally and deeply. 10:15- Eliminate EMFs as much as possible to reduce external stressors on your body. 12:45- Kill all the light. Sleep in a cave! No light should be present when you are sleeping. The only things you should do in your bedroom start with the letter S! 14:40- Organ circadian rhythm. Why 7-8 hours of sleep is necessary for your body to reset. 16:30- Optimize your environment for a healthy life. 18:30- Utilize journaling to release your mind and positive thoughts and meditation to create a relaxed, positive mindset. 21:00- Ben’s recommended sleep supplements, mag 3, greens, glutamine, alpha gpc and much more! 24:10- Ben loves Four Sigmatic Reishi! It is extremely calming and absolutely delicious in tea as well as in Four Sigmatic Reishi Hot Cacao.

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