Shadee Elmasry – I Tried Prioritizing Sleep for 30 Days & Heres What Happened

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The benefits of regular sleep, including the ability to go to sleep at a fast pace and avoiding fatigue, are discussed. The importance of good sleep for health and well-being is also emphasized. The speaker explains the concept of sleep divorce and how it can lead to difficult sleep and stress. The speaker also explains how humans measure their HRV, including their heart rate, sleep, and whether they have a bad day.
AI: Summary ©
Everyone would go to sleep around like 10.
I would make my cup of coffee at
that time.
Dark cup of coffee.
I'd be up until 3 straight.
Over time though, this actually had a very
adverse effect.
Until I reached a point that it was
like a severely adverse effect and I didn't
know it was a problem.
Because when you're so focused on something, you're
messing something else up you don't even realize
you're totally destroying something else.
And that's what happens to people who get
hyper-focused on things, is that they're totally
destroying something else without even being aware.
So that thing becomes a monster that you
have to deal with.
So through health, my health completely off whack.
And ultimately I went to my physician and
he basically said, tell me everything about your
day.
And he said, okay, this is not acceptable.
You need, I said, I want you to
do something tonight.
He said, whatever you do, get in bed
at nine o'clock.
I was like, this is insane.
You can get bed at three, right?
No, that's not practical.
But he said, basically you should hover around
10 o'clock.
That really changed everything.
And the importance of sleeping right, it's not
the amount, it's the time, it's when you
actually go to sleep.
He said, the doctor told me your healing
starts at 9 p.m. until 1 a
.m. If you pass 1 a.m., you're
not healing.
You're just, I don't know what it is.
So talk to us about that.
So I would actually make this number one
in the avoid death disaster diet.
This is definitely number one for hydration before
stretching is sleep.
It is the bedrock of everything, how you
feel, how you recover.
I hear sometimes, or I felt sometimes, it's
like, today's just not working out.
I want this day to end.
And that's a day in your life that
you want to end.
It's gone.
And you want it to be gone.
I just need a reset tomorrow.
People are in a bad mood, and I
think I heard a psychiatrist say this, and
this might be ecchi science again, but 80
% of depression can be solved by a
good night's sleep.
And so to me, that begins and ends
with sleep, and everything you said is absolutely
right.
So you have your deep sleep in the
beginning of the night, and that's where your
body physically recovers.
And then you have your REM sleep later
in the night, and that's when your mind
actually absorbs the data.
So it's your body and your mind at
different times.
If you miss the beginning of the cycle,
it's not like the whole thing pushes.
And so you need the sleep, you need
the consistency.
I love my nighttime hanging out and stuff
like that, but I can't sacrifice the next
day.
It's just not worth it for me.
And I'm so extreme about this that I
eat early.
I won't do things.
The reason I wasn't going to do this
podcast, because this is my bedtime, this is
10 p.m. in Turkey.
This is the time I'm sleeping, but I
love you.
But in general, I do everything that you'd
hear about on the internet.
I turn off my laptop an hour before,
I only read, I eat only a couple
of hours before.
There's no caffeine past 1 p.m. Anything
that may impact the quality of my sleep,
I try to avoid.
I keep my room cold.
Oh, that's better?
Oh, yeah, that's much better.
I didn't know that.
Now, it might cause some marital issues, but
you've heard the concept of sleep divorce.
I don't know if you've heard the concept
of sleep divorce.
No, what's that all?
Just because of their sleep routines?
Yeah, just because of their sleep routines, people
sleep in separate rooms.
I'm not advocating this, but that's how important
it is that some people declare sleep divorce.
That's crazy.
Yeah, and so the wife will sleep in
one room, the husband will sleep in another
one.
Again, I'm not advocating that, but it is
a disaster.
And so, yeah, a cooler temperature, having the
same set time every day.
And to me, the sacrifices required to get
a good night's sleep are worth having a
good day the following day.
Oh, it is.
It is.
It's just worth it.
Waking up feeling like, ugh, and snapping at
people, and feeling unrested.
One of the ways you know you had
good sleep, if you track it with a
whoop band, is not just the quality of
the sleep, but the HRV.
Your HRV is a marker that will tell
you, effectively, how stressed you are, and how
well you rested, and how ready you are
for the day.
How does it do that?
And what does HRV stand for?
So basically, what HRV is, is you have
your heartbeat, right?
And so your heart beats, and then there's
a time, usually measured in milliseconds, between each
heartbeat.
And so the higher the time is, so
to answer your first question, it's heart rate
variability, right?
So imagine there is a beat, time, beat,
time.
The higher the variability, so imagine it's X
milliseconds, but it's more milliseconds here, it's more
milliseconds.
The higher the variability between the heartbeats, the
better.
The lower the time between the heartbeats, it's
really fascinating.
It's all about the negative space.
The lower the time, that means the lower
HRV, the more your sympathetic nervous system is
activated, the more stressed you are.
So that means faster heartbeat, slower heartbeat?
No, it's not.
Or it's a variation, too.
The variation of time between the heartbeat.
So boom, boom, and then there's a pause,
boom, boom, there's a pause.
The variation of time between the heartbeats is
what's called the heart rate variability.
And so if you're an elite athlete, they're
constantly monitoring this thing, because they wake up
to look at their HRV score and they'll
say, well, I have a relatively low HRV,
that means I'm not going to perform well
today, or most likely I'm not going to
perform well.
And so what are the two inputs into
a bad HRV that tells you you're going
to have most likely a bad day?
Bad sleep and stress, lots and lots of
stress.
And so that's a marker I follow, because
I don't know if you've ever heard the
quote, what you measure, you manage?
Yes.
What you measure, you can grow?
You manage.
You manage, yeah.
You manage what you measure.
Yeah, exactly.
And so yeah, I check my HRV in
the morning and it'll tell me sort of
where I am in terms of rest and
recovery and how I'm going to be that
day.
So I remember watching Khabib when he beat
Justin Gaethi, I think his name was?
Gaethi.
Gaethi.
He talked about this, actually.
He said that Gaethi, he said, I looked
at it, just looking at him, I could
tell he was sleep deprived.
And he was, his sleep was off, he
could tell by just looking at him.
And then he told him that he made
a mistake in traveling from, I guess, the
US to Dubai or the Emirates where they
had this fight, Dubai or Abu Dhabi, that
he said you traveled a week in advance.
You should have traveled two weeks in advance.
Exactly.
Just totally set yourself right.
And he said he could tell the guy
was a little bit slower.
Everything was just slightly enough to give him
the edge over him.
So it's crazy how athletes, they judge that.
Now, I want to make clear, when you
say the variability, that means let's say x
milliseconds between one beat and the first beat
and the second, x plus one between the
second and the third.
That's good.
X plus half, right?
So it's different each.
Yeah, it's going to be different.
But the greater the variability, the better.
So that means a very slow heartbeat is
better.
Well, it's not just a slow heartbeat.
Usually people look at their heartbeat and say,
okay, I'm doing 48 beats per minute.
My resting heart rate is 48 beats per
minute, which is very, very good.
And that's what I used to track.
I used to track usually my VO2 max
and my resting heart rate.
And as long as it was under 50,
I'm in a good place.
I never tracked the time between the beats,
which is the HRV, which is a really
interesting measure.
Oh, time between the beats, more important than
just...
Okay.
Well, it is important.
I mean, it'll tell you not just your
cardiovascular fitness, but it'll tell you sort of
your total stress and basically the state of
your parasympathetic nervous system.
Yeah.
Tell me.
There are ways, but there are ways.
Let's just say you wake up feeling terrible.
You can't go back in time and fix
your sleep, but there are things you can
do during the day to improve even your
HRV and improve your readiness.
There are things you can do.
You don't just have to declare bankruptcy on
that day.
Well, sometimes, honestly, the...