If you hit the snooze button and go back to sleep for 10 or 15 minutes, you’re gonna end up with sleep inertia and then you’re gonna be
drowsy for the next four hours! [Intro Music] How can I maintain my circadian rhythm? And if you don’t know
what circadian rhythm is, I’ll get into that in a second but one thing that we’re finding now is that one of the first signs of disruption in circadian
rhythm is poor sleep. Right now, one in four
Americans, that’s 25% or roughly 60 million
Americans are affected with some form of sleep disorder. There was some lab
studies at MIT actually, that showed that when you
balance your circadian rhythm, it’s correlated with a longer lifespan and a healthier lifespan. On those other studies at MIT that said it may be one of the best treatments and prevention methods
of diseases and aging by balancing your circadian rhythms. So basically, our bodies
function on many different cycles and that happens depending
on where you live. We all are under a basic
24 hour circadian rhythm, but these cycles change… On one part of the world right now, it’s summer, another part
of the world it’s winter. So circadian rhythms change seasonally, they can change monthly,
they can change daily. And really, what the circadian rhythm is is it’s your daily rhythm. Circa, circadian, circa means ‘about’ and diēm, circa-diēm, diēm means ‘day’. So it’s really about the
day, ‘about the day’. And the functions of
your circadian rhythm are basically based in the part of the brain, ’cause you have this little
section of your brain known as the hypothalamus
and within the hypothalamus there’s a group of cells that are known as the suprachiasmatic nucleus, suprachiasmatic nucleus, and that is called the SCN and that’s actually
connected to your optic nerve and your optic nerve senses changes in lightness and darkness and that’s what regulates
your circadian rhythm. But the SCN is also
responsible for regulating a lot of body functions that revolve around your 24 hour cycle
and that could include body temperature, your heart
rate, your blood pressure. And one of the biggest
disruptions that we’re seeing right now is in hormones, so it actually is responsible for the
release of hormones, especially melatonin which helps us sleep. So what happens is, if you
do get a good night’s sleep, in the mornings when the
light first hits our eyes, our body temperature and our
blood pressure begin to rise. So this is all part of the
rhythm that we go through, the circadian rhythm so in the mornings, as soon as that light hits the
eyes, if you were in nature and you were sleeping
outside, you would have this kind of a natural circadian
rhythm, like the animals do. (water sloshing) As soon as that light hits your
eyes, your body temperature starts to rise a little
bit, your blood pressure begins to rise, your heart rate increases because that’s kinda
trying to wake you up. And there’s also a delay or
a stoppage of the production of melatonin because melatonin
kinda makes you sleepy. So that’s what happens
first thing in the morning. Now, the question I have
or what I would say is to the main question, explaining
the circadian rhythm is what’s going on right now? What are the root causes
that are affecting people’s normal circadian rhythm? Because if you understand,
again, the root cause of why your circadian rhythm is off, then you can figure out the solutions to avoid and to try to repair and try to balance your circadian rhythms. So one of the things that is a disrupter of your circadian rhythm
is eating big meals or spicy meals close to bedtime. So when your body… You should never eat two
hours before you go to bed. At least two hours before you go to bed. But, with the standard American diet, with people eating foods
at like nine p.m. at night, and then drinking a bottle of wine and eating a bunch of sugar and dessert and everything and then
they go lay down in bed, of course that’s gonna mess
up your circadian rhythm because your body is gonna
be focusing its energy stores on all this junk, this five pounds of food that you have inside your system, and all your energy is
gonna start going towards breaking down that food so
you might have a hard… And the fact that you’re laying
down, your food is having a hard time moving down
the digestive tract if you’re laying down on your
back trying to go to sleep. And so that can alter
your circadian rhythm. The next thing that can
alter your circadian rhythm is caffeine, drinking
caffeine after two or three in the afternoon can still have a negative affect on your sleep cycle. Your wakefulness cycle. And people that drink
caffeine later in the evening, that would also affect your sleep cycle and can affect your circadian rhythm. Another thing that can
affect your circadian rhythm is alcohol. That’s a hard one because
you know, I can’t tell you how many times I’ve had people say, “Well there’s just no way
I’m giving up my wine, “there’s just no way I’m giving up “my wine in the evenings,”
like they just can’t wait to get home and have a glass
of wine or a bottle of wine. That’s a whole ‘nother issue right there, but alcohol can disrupt
your circadian rhythm because it can create an
imbalance, it can cause the liver to work extra hard, it can
kill off the microbiomes in your bowel that produce
serotonin and produce some of the chemicals
you need to go to bed. So you might want to start
limiting your alcohol content because this is something
that is so natural that we’re all born with it and animals are born with it too. It’s the natural rhythm
that our bodies go through. And when you disrupt the
natural rhythm of our bodies in the universe, then you disrupt and you create a toxic or
an imbalance of that rhythm, and any imbalance can lead to
negative health conditions. I tell you, one of the
things that I’ve found that’s been disrupting
people’s circadian rhythms in the last 10, 15 years has been EMFs. People are sleeping with
their laptops on their lap, they fall asleep at night
after working and their laptop just sits there on their
stomach until the morning. They sleep with their phone next to ’em. When there’s a text message or something, the light comes on and even
if your eyes are closed, your eyes can still pick up
that little bit of light. So that’s why it’s so important to sleep in complete darkness or use
one of those herbal eye masks when you sleep because any amount of light can disrupt your circadian rhythms. And any amount of
electromagnetic frequencies, harmful frequencies, can
alter the way you sleep. You don’t want to have
any cellphones near you. If you do, have ’em on airplane mode. You don’t want to have
any laptops near you. You don’t want to have any
digital clocks near you. And especially, you don’t
want to have a smart meter on the outside of your
house or a wifi router or any of that near your
bedroom because that can disrupt your circadian rhythm. Stress also alters your circadian rhythm. That’s why it’s a good
idea to do some Wim Hof, some deep breathing exercises. Get off electronics at least
an hour before you go to bed so you can relax, you
can do some meditation 20 minutes before you go to bed. So it gives you the
opportunity to get out of the realm, don’t watch TV, some people watching shows until nine, 10, 11, 12 o’clock at night. Give yourself some time to balance. You will see tremendous
differences in your health if you just get away from
the news, from the papers, from your phone, from the
social media, from all that, and spend time with
yourself, 20 or 30 minutes before you go to bed. Read something positive, do
some personal development. Do some spiritual development. Do something that’s gonna be positive and then it’ll help you go to sleep, so you’re not in a state
of stress which would be a sympathetic state instead
of a parasympathetic state. There’s something called
sleep inertia that can mess with your circadian rhythm as well. And sleep inertia is hitting the snooze button in the morning. What happens is if you hit the
snooze button in the morning, then, and you go back
to sleep a little bit, your body thinks that it’s
going to go back to sleep. And that’s what causes you to be drowsy. So when it’s time for you
to get up in the morning, I’ve always said, win the mornings. When you wake up in the
morning, you cannot hit the snooze button and go back to sleep, you have to pop up out of bed. You have to get up and you
have to start your day. Otherwise, if you hit the snooze button and go back to sleep for 10 or 15 minutes, you’re gonna end up with sleep inertia, and then you’re gonna be
drowsy for the next four hours. ‘Cause you’re tricking your body and you’re disrupting
your circadian rhythm. Poor gut health, I mentioned, for insomnia, sleep problems,
circadian rhythm disruption, also a sign that you
might have gut issues. I would recommend that
you really look into doing gut cleansing, take some good probiotics and really focus on your
health, eating healthy, eating more raw organic foods. All that can disrupt
your circadian rhythm. Another thing that can disrupt your circadian rhythm is temperature. If it’s too hot in your room,
if it’s too cold in your room. The perfect sleeping
temperature is usually around 65 degrees Fahrenheit to
around 68 degrees Fahrenheit. I think it’s actually 67.5 in the studies. But anywhere between that range is going to be your
best sleep temperature. You also want to make
sure that your bedroom is conducive to sleep, make sure you have a good organic mattress. Make sure your sleeping on organic sheets. Make sure you have a good
baby wool organic pillow. Make sure that you’re not
sleeping on memory foam because you’re breathing those
toxic VOCs all night long. Make sure you don’t have air
fresheners in your bedroom. Make sure you have live
plants in your bedroom. Make sure you have an air purification system in your bedroom. Where you sleep is where you
live eight hours of your day. Hopefully, you’re sleeping
eight hours out of the day. Those are all things that can
disrupt your circadian rhythm. Also, travel can disrupt
your circadian rhythm. I know that first hand,
I’ve been traveling all over the world the last 18
months and I can tell you, my circadian rhythm, I’ve been trying to balance it out through meditation, through taking melatonin, through taking some 5-Hydroxytryptophan, trying to trick my body. But ultimately travel can disrupt your circadian rhythm as well. Many adults, mostly
men, over the age of 40 are having urination
situations because your body, without doing regular detoxification
and cleansing programs, this is one thing that I’ve
talked to many women about because they end up having to
split into different bedrooms because the husband is starting
to develop night urination patterns and usually that’s
just swollen prostate, lack of exercise, disruption of hormones. And they end up having to
get up two or three times in the middle of the night
to go to the bathroom. It is very sad because
you start seeing couples that have been married for
years and years and years that have to have separate bedrooms once they’re in their 50s and
for the rest of their life because it’s not fair to the
woman that the husband is getting up three times in
the middle of the night to go urinate and then is
disrupting her sleep patterns. So night urination, that
is something that we’ve had tremendous success with
working with individuals that have been taking
our Prostrex formula. The males that take the
Prostrex formula has almost completely stopped
the night urination. We’ve gotten so many people
that have said “Thank God,” and the women and the men have said “It’s great that we can sleep together “again in the same bed.” So night urination is another
disrupter of circadian rhythm. So all of these things we can just look at and come up with, there’s all
solutions for all this stuff. But you really need to
identify the causes first. Medications, prescription
medications is another thing that can cause circadian
rhythm disruption. All these kids that are on Adderall, they’re on all these
stimulants, these medications. Multiple medications can
cause disruption in sleep. Even sleep medications can cause disruption in circadian rhythms. If you’re on any medications,
I would highly recommend looking at the side effects,
looking at what it’s doing to your body because
medications are nothing more than putting a bandaid over a symptom. Medications do not address the
root cause of the situation. Yes, you may need medications
in trauma situations. You may need medications
in emergency situations, but you should never be on… My opinion, my opinion, you should never be on medications
for long periods of time. The body wants to heal itself, the body doesn’t want
to be on medications. Some of the things that
are effective for sleep, insomnia, until you cleanse your body, until you can start working
on some of these things, melatonin, you can do the
Win Hof breathing method before you go to bed, CBD. CBD oil is being used now
efficiently to help people with sleep disturbances,
disturbances in circadian rhythm. To help with insomnia, chamomile flower, California poppy, 5-Htp, passion flower, lemon balm, kava, I really like kava. GABA and L-Tryptophan, those
are just some of the things that I’ve worked with and some
of the things that I’ve used to address those issues with
circadian rhythm disruption. So if you have any further
ideas, anything else that you can recommend, anything
else that might be a cause I mean, we could
literally go over hundreds of different chemicals and
toxins and all that stuff that can disrupt your circadian rhythm but please feel free
to post any suggestions that you have, we want to
help as many people as we can. And please post any
suggestions what you’ve done, or if you can be an
influence to somebody else some of the methods
that you might have used to improve your sleep patterns or regulate your circadian rhythm. [Outro Music]