Simple Fixes For A Good Night's Rest - Shawn Stevenson (4K) 

Hello you legends. Get a Free Sample Pack of all LMNT Flavours with your first box at www.drinklmnt.com/modernwisdom Join Gymshark66 at bit.ly/sharkwisdom Get the Whoop 4.0 for free and get your first month for free at join.whoop.com/modernwisdom Here’s the timestamps: 00:00 Are Sleep Issues Causing the Mental Health Crisis? 07:40 What is Causing Mass Sleep Problems? 18:14 Cultural Shifts That Have Impacted Sleep 26:51 How to Properly Get Ready for Bed 37:47 The Ideal Gap Between Food & Sleep 44:04 Balancing Good Sleep & Enjoyable Evenings 50:56 Are Storybooks & Podcasts Good for Sleep? 55:27 Dealing With Taking Ages to Get to Sleep 1:05:25 Top Superfoods for Sleep 1:09:16 Issues With the Health of General Americans 1:18:46 Is it Harder to Not Be Fat Today? 1:26:02 Healthier Ways to Store Food Prep 1:32:31 Only Taking Health Advice From Big Platforms 1:36:38 Making Health Normal Again 1:47:36 Where to Find Shawn

🎯 Key Takeaways for quick navigation: 00:00 🌜 *Circadian rhythm is vital for mental health, and many Americans suffer from sleep deprivation.* 01:25 🍔 *Sleep deprivation can lead to significant weight gain, particularly in the abdominal area.* 03:03 💪 *Testosterone production is sleep duration-dependent, and sleep deprivation can lead to a decrease in testosterone levels.* 11:14 💡 *Artificial light from screens and devices disrupts circadian rhythms and affects sleep quality.* 16:00 🌚 *Improving sleep quality can start with creating a dark sleeping environment using blackout curtains.* 22:08 🛌 *Disrupted sleep quality can be linked to deficiencies in essential nutrients like vitamin C.* 23:58 🍊 *Not all forms of vitamins are the same; multiple forms of vitamin C exist, and it's essential to ensure you're getting the usable form for your body.* 25:50 🍒 *Real whole food-based vitamin C, like Camu Camu Berry, has more significant health benefits than synthetic supplements, which may even double the risk of kidney stones.* 27:38 🍽️ *Creating an evening routine that includes dinner with loved ones can activate the parasympathetic nervous system, reduce stress, and improve overall well-being.* 37:08 🍲 *An ideal pre-sleep routine includes finishing dinner 2-3 hours before bedtime, limiting exposure to screens and blue light at least 1 hour before bed, and considering the impact of light pollution on sleep quality.* 44:11 🌙 *To improve sleep quality during short daylight hours, consider using blue light-blocking glasses when exposed to screens in the evening.* 45:08 📚 *Creating an evening routine that allows for enjoyable activities, like reading, chatting, or intimate time, can enhance sleep quality without sacrificing leisure.* 46:19 💡 *Blue-blocking glasses with heavily colored lenses can be effective in reducing light exposure before bedtime, potentially improving sleep.* 51:40 📖 *Listening to narrative-based content like radio dramas or stories before sleep can be a helpful routine to relax and prepare for slumber.* 55:17 🔄 *If you struggle with sleep latency (difficulty falling asleep), managing stress, nutrient deficiencies, and creating a calming evening routine can help improve sleep onset.* 01:05:15 🍒 *Some sleep superfoods include cherries, salmon, eggs, and foods rich in amino acids, which support the sleep process.* 01:07:28 ☕ *Certain drinks like chamomile, kava, and dual-extracted Rishi tea can help improve sleep quality and reduce sleep latency.* 01:09:29 📊 *In 2022, 60% of American adults had at least one chronic disease, and 40% had two or more. Only 12% of American adults were metabolically healthy.* 01:11:48 🍔 *Ultra-processed foods often contain obesogens, synthetic chemicals that can disrupt metabolic function and contribute to obesity.* 01:24:27 🍽️ *Consider using glass-based storage containers for hot food to minimize exposure to plastic-based obesogens.* 01:27:48 🍽️ *Avoid microwaving food in plastic containers, as it can release microplastics into your food.* 01:28:45 🥡 *Consider using stainless steel or glass containers for food storage instead of plastic.* 01:29:26 🥄 *Using a stainless steel thermos can keep your food hot for hours and is a healthy option for on-the-go meals.* 01:30:22 🚫 *Avoid using disposable coffee cups with plastic lining; opt for a stainless steel-lined thermos for hot beverages.* 01:36:19 🏠 *Create a healthy microculture within your household by focusing on relationships, food choices, and making health-promoting changes.* Made with HARPA AI

If you are reading this, I am wishing you nothing but love, health and better sleep

Over the last nearly 13 years of chaperoning my mother through Alzheimer's, one of the single most impactful books I read was Sleep Smarter. Once I've got a free minute, this will be the first podcast I listen to!

One thing I like and appreciate about Shawn that not only he is very informative but also his voice is so soothing. This make me feel like I am sitting with my own therapist. Thank you, Chris & the team for making this. Keep on good work.

Man im eating wrong, im sleeping wrong, im breathing wrong, i must be shitting wrong

I really enjoyed the content here, super valuable. Curious though, did anyone else feel like this guest was unable to directly answer a question??

I changed my sleep in two ways: 1) eye mask to block out light and 2) taking L-theanine & magnesium bisglycinate before bed. Kinda life changing if I'm honest. When you sleep well you're just a a different person.

I felt seen at 52:40 when you caught me shoveling beef and vegetables into my mouth for lunch from my couch in Australia. The tea towel draped over my reclined chest acting as a napkin really completes the look. ❤

The huge thing Huberman and many other American health gurus seem to miss, or willfully ignore, with the poor sleep/circadian 'epidemic', is the huge elephant in the room of caffeine consumption. Never have we had so many options for energy drinks and caffeinated beverages, and coffee has never been more popular with young people. The vast majority who consume it don't know about the 12 hour half life etc that Huberman always advises about. Thus, so many are ending up having poor sleep because they are still running on a stimulant drug when they hit the sack. Ask anyone who quits what the biggest difference is: better quality, deeper sleep will likely be the answer. So many are 'running on fumes' - essentially in an perma exhausted state - because they can lean on caffeine. And in this phase of its use, many years in without a break, constantly drinking it in the afternoon and evening, I imagine testosterone and other hormones are deeply compromised.

I was watching this while breaking a fast: homemade moose sausage and fresh eggs from chickens. I live in Alaska where everyone knows light is weird!! In the summer I have boundless energy. The whole family will be outside doing chores at 11pm, the go fishing until 2am. In the winter we're still outside everyday, but we're a very active family. And we have high energy dogs. We snowmachine, ski, ice fish, snowshoe. Sun sets at 4pm right now. I dim the cabin lights. We eat dinner at 6pm around the table with low lights and wood stove blazing. Then maybe an hour or two of puzzles, TV, etc. My kid are young so we end the night reading from a novel in bed then prayers & reciting things we're grateful for. Didn't always have a life like this. Grew up in the city, worked nightshift for a decade. Decided to make a radical change a few years ago. So glad I did making far less money but man...i feel human and my family is thriving.

Useless advice if you can’t get to sleep, ‘just relax’ nice 1

Chris, you keep smashing it out of the park with these guests! Thank you, Shawn, for your work. So much valuable information here.

Another really informative podcast, Chris. I really needed this one, as I haven't been on a good sleeping schedule for quite some time now. Hope you have a great year man

The sudy he refers to around the 12 minute mark was retracted - "And that paper was retracted by the same authors that published the study. There was a technical flaw. Humans have no extraocular photoreception. " - Huberman

Posting this video the day after New Year's Eve when we're all sleep deprived... Well played sir...

One advice that works for me is to take a searing hot shower before going to bed. Try to get as much hot water to your neck, armpits, groin, behind the knee and your feet. It will regulate your body temperature higher in such a way that it will lower when you’re going to sleep.

This guys voice is so cool. He could easily be a narrator or audio book reader. On top of that this is one of the best episodes of Modern Wisdom so far.

MASON JARS for storage of food! I use wide mouth mason jars for flour, sugar, salt, if i make soup, chili etc... but also to store all my fruits, veggies in the fridge makes a massive difference and increases food life! Definitely try it out!

Not having an intro is the way forward. I'm not a fan of the silly cliffhanger introduction other podcasts have. Love the work , Chris.

Love this. I'll be re-running 2023 episodes and taking notes!

I love this!! It spoke to my spirit!! Let's get it done!!!

Good watch! FYI It was breakfast and a bowl of oats with Banana. Chris - IKEA do these all glass containers with bamboo lids definitely a better solution than plastic.

I love Shawn. Been listening to him for a decade.

10:15 pm out for my nighttime walk. Perfect timing!

You're crushing it Chris, full steam ahead into 2024 😤 thank you for the work you put in

His voice is literally putting me to sleep ina good way, he should do bedtime story podcasts

Shawn is so well spoken and has such a great voice that moments of this podcast feel like a ad read

I was nodding and smiling when Shawn was saying about the cravings. When I was pregnant, my cravings were largely for beetroot. Six weeks later on a routine blood test, it turned out I was anaemic. As soon as I supplemented and started eating more iron rich foods the cravings disappeared.

Happy New Year, fellow modern wisdom listeners! May this year bring you good health and good sleep.

Awesome information for everyone! Grateful to have found this info. Thanks for the amazing content.

How to help you fall a sleep. Write in long hand. Read a book made out of paper always knocks me out. Call a friend, a senior & say hi. Talk to your partner. Listen to music, an album. He just said everything I wrote. Quiet ur mind. 👍😎

one of the best podcasts

i needed this more than anything else

Do you have any additional suggestions for fixing my sleep beyond Shawn’s tips? I know it’s fraught to seek health advice on social media, but I’ve consulted multiple doctors and got very little. Basically I wake during the night (4-5am if im extremely lucky, 12-1am if unlucky) and can’t get back to sleep. I believe I’ve already covered all the obvious sleep hygiene: I don’t drink coffee, tea or cola, have cut back alcohol massively, got the right temperature and fresh airflow in my bedroom, do the 4/6 slow breathing to relax, eat very healthily and not too late, avoid screen time before sleeping, cut out background noise. My natural anxiety is relatively controlled, I’m not lying awake worrying about anything now. The best success I’ve had is with antihistamine-based sleep medication, it solves 50-100% of the problem but it’s not supposed to be used long term. If you have any suggestions at all (beyond “see a doctor”, I’ve done that!), please comment.

Really enjoyed this. What a great communicator the guest is. Kindest regards, Richard U.K

Love the channel and guests. I stopped watching this one when Shawn stated that bananas have more genes than us. Will be coming back to this later.

Didn’t know what to expect, having never heard this guest before, but it was an amazing podcast! And great questions Chris!

Love the approachability of this guy - there's something magical about describing disrupted circadian rhythm as "my whole shit is thrown off". 😀

What an episode to kick off 2024 🔥🔥🔥

great episode chris !

The collab we've all been waiting for

Kale and field green salad with lemon, Sweet potato fries and brown rice and kidney beans with textured vegetable protein. Chilling, eating dinner, listening to the podcast!

I had a mouthful of chicken and shrimp Lo Mein when he said “there’s some eating lunch watch us right now”😂 Happy New Year hope y’all have a great year

I feel like a broken record but once again Chris nailed an amazing podcast with absolutely top-notch highest quality ingredients available! 🔥💯🤟

That's a great question. That's such a great question. I don't think Chris was falling for it.

Every interview is so DEEP!, very cool

You had me at "big hairless beavers'.

Was effectively watching this while eating my steak, bacon and kefir, from Quebec, Canada. 😊

To Chris regarding glass only storage. I keep a huge supply of canning jars for this purpose. They aren't full glass, and there is a bit of rubbery plastic stuff on the top, but it doesn't touch the food. Here's some other pros: They're tempered so they are safe to microwave food in. They're easy to clean. The undersides of the lids are enameled, so they don't taint food with plastics or heavy metals. You can can with them (obviosly). They double as waterglasses if you're as classy as I am. In summary, they're safe, durable, and multipurpose.

He sounds like Dan Harmon as Ice Cube, and I love it. Great ep too...I've really been in an insomniac rut lately

Thank you so much for bringing this man on. Shawn Stevenson is an absolute delight! He is inspiring and really gets to the bottom of what health is all about. And it doesn't hurt that he also has THE SEXIEST VOICE ON THE PLANET. 😍😍

Sleep is crucial. Please take care of yourself.

Just munching away and listening to the best content out there!

The fat cell can hold 1,000 its value of energy. And if it doesn’t release it, it sends out a distress signal that activates the immune system. So enlightening. I become smarter because of you. Thank you.

Fantastic podcast as always very informative. I think I'll ditch but C tablets, I take them daily and maybe eat fermented food like Kim chi every few hours instead. I hate the taste but better by sounds of it. I'll look at the internet light how to block at night. I just had no idea all these things that we do . Thankyou!! I love this channel 😊

I like the advice of a fiction podcast or something like that when you try falling asleep. I have to try this one out. Thanks!

What was the brand of Blue Light Glasses they recommended?

My smart watch also tracks my sleep and I was blown away by how restless I was during sleep which ultimately gave me low quality sleep. Basically it subsequently subtracted the restless periods from my total sleep time to provide a number showing fair/good/or great sleep. Turns out I needed 8 hrs for 7 hrs of quality sleep time. For me it was the caffeine. Stopping my coffee ☕ intake around 12pm was ideal.

Darken your room, stop looking at screens 2 hours before, and go the fuck to sleep. How complicated do we have to make everything guys

I want to taste you and yours team Drink here in 🇫🇮 😊I'm diabetic(type 1) and know something about foods, drinks, carbohydrate and etc. I check it out and was surprised how good it was. I think(my self include) that when you speak "energy"drink so often they are sugar, too much coffein and your isn't(some could get confused)🤗💯Happy new year💐

Chris, love what you do brotha! I was wondering if it would be possible to start publishing the studies that you (or your guests) discuss on the show. I'm all about the data and would love to read these studies my self, there are always key insights you get by reading them yourself! Thanks my friend, Happy new years to you and everyone watching from one williamson to another!

25:58 Yeah.... Most likely due to other antioxidants and vitamins in the berries (duh). The question in the study would he how did the VITAMIN C levels compare?

Great info! Very helpful. I do get almond dad vibes from this guest though.

Think about using Kilner jars if you're wanting a glass container with a glass lid, the metal straps come off pretty easily if you're wanting to microwave your meal

Great episode. I ate leftover swiss-steak for lunch, btw.

I just got a galaxy watch and I've been tracking my sleep... no wonder I am the way I am. I've been trying hard to change my sleep

Having sausage and eggs while I watch! Lol my husband and daughter are gaming in the living room together.

Wfat are yuur thoughts on EMF. Snd sleep disturbance?

I wish they talked about Napping, but other than that, very interesting topics covered...

@ChrisWillx @1:26:08 French mason jars (Le Parfait) have glass tops and (allegedly) natural rubber gaskets. Silicone gaskets are also available which are dishwasher safe, the natural rubber gasket must be hand washed.

This guys voice is so smooth it actually hurts my ADHD brain and i zone out.

Is there anything people actually do right? I'm sure there's videos out there on how we eat wrong and poop wrong and .....

Shawn So informative l, thank you as always! ❤ Great interview! Thanks 💯

I know a great activity (bordering lost art) for enjoying your last ninety minutes of a day...it is called listening to music..notice listening does not mean watching :))

I heard about a sleep study that determined two four hour sleep periods per day was better than than one eight. Of course almost nobody can do that. And how does that jibe with circadian rhythms?

Diner table? Downregulating? I dare you to dine with us and go to bed that evening without problem. My kids are so energized that we eat at the standig table and the oldest 2 are on roller skates while the youngest is dancing the whole time❤😂

So how do we find vitamin supplements that aren’t synthetic?

I need this man skin care routine

DROP COFFEE FOR ONE DAY! Have headache pulls at the ready and prepare to be absolutely shocked when you wake up.

At 45:00 when he asks what can he do for the last 90 minutes before sleep without a screen 😂😂😂😂 I must be blessed because my gf gives me something amazing to do during that time 😮🎉. Also, I don’t remember the last time she let me shower alone 😂❤

Metal and glass containers were abundant in 1960-s. Just get some retro stuff)))

Im a clinician and practice most of what this guy says ... Hes brilliant tho. Real good

52:45 Yup, I am eating lunch now 😀😀 - not a recipe from Shawn’s cookbooks but I did just prep dinner from his book. The book is outstanding!! Very diverse and colorful recipes, all balanced and wholesome. My kids are quite picky and like basic simple foods, but there are enough recipes in it that they like to make the book more than worthwhile!!

Use blue blocking glasses before bed. Takes about 30 minutes to trigger down regulation.

Nyama Choma 🇰🇪 🔥

You need video for Spotify

I have major anxiety so I lye in bed terrified every night waking up every 30 mins. It’s a horrible life

Alright 52:00 here we go, im eating: 3 eggs, 3 slices of toast, emmentaler cheese, a handful of tomatoes, a handful of salad, one red pepper, 100g of almonds in the form of homemade marzipan and some cream cheese.

HAHA!! I'm currently eating a turkey,Bacon bistro sandwich while watching this episode

Ello brand has all glass containers.❤

I was watching this while eating 2 400g ribeye steaks and 3 potatoes lightly seasoned with salt and pepper.

The golden rule in life is moderation .

Did Shawn really just claim that if you showed someone from Cambodia or a "rice field in Thailand" they wouldn't have ANY idea where Frosted Flakes came from? That is an ABSURD thing to say. Each one of those workers is probably one kilometer away from a 7/11 that has ALL the cereal you want, EVERY variation of lays chips, Pringles....Coca Cola, sandwiches etc... They're not living on the moon.... HUGE face palm.

Why is nobody talking about how this guy’s voice is freaking just like the AI voiceover dude?

I have a disabled child who does not sleep , sleeping wrong I have not slept in years

Good episode, highly recommend sleep superstar scientist Dr Matthew Walker's material. If you can get him on the podcast, that would be 💯

How much damage is stressing about not leading a healthy life doing? I wonder. Because people are becoming hyper obsessed with optimising everything. Wearing glucose monitors, counting water glasses, micromanaging their food at what point does it become maintenance instead of living?

I thought that light-behind-the-knee study has been disproven. Am I wrong about that?

I am watching this when I should be sleeping...God help me😂