[ 0:00: 00] Gentlemen, Antonio now. All claim. Today, were going to talk about sleep specificallyhow you can use these five tips-off to get more and better sleep every single night. Guys, look around you, parties are walkingaround like theyre zombies. I make literally I was just predict some ofthe data, the average American is getting less than 7 hours and in a number of cases 6 to 5hours of sleep depending on what industry and, you know, is dependent upon what study youlook at, but chaps that is well below what most people need and youve probably heard8 hours of sleep, well, thats an average. Some people and very few of them need as fewas six hours, five hours. Most people need about eight if not a littlebit more. Me, personally I am a greedy sleeper, I liketo get at least eight hours, I would prefer ten hours of sleep.And, many of you guys are also thinking, Antonio, how am I going to be able to cram more things into my period. Go check out this other video Ive got onthe priority matrix, most likely youre stick busy with things which arent givingyou much return on investment. In addition, Im going to give you fourmore gratuities to the five tips Im about to dive into over here at the assist articleat Real Men Real Style. So, again, go check out the supporting commodity, Im going to link to the research Im going to give you more tips-off, Im going togo into more details there. But, you guys are here for the 5 tips-off sonumber one, prioritize sleep. I alluded to it, but sleep changes your depression, it affects your recall, changes your physical performance.In happening, proceed look at the programmes of the topathletes in the world countries and youre going to see that they siesta they sleep, then there selfishsleepers. I was just talking to my friend, Ben Greenfieldand this guy over in Spokane, Washington, he speaks of how he gets about ten hoursat least and its a priority. And this is a guy with teenagers and Im goingto talk about obstacles here in a second, but Ive get four teenagers, I understand that someof you guys also are law students, perhaps you are working two jobs and like, Antonio, where am I going to find it. Guys, understand that lack of sleep is goingto shave years off of your life.And you may be working hard now, but whatif you cant enjoy it, whats the level. Too, think about weight gain, think about, you know, only the overall state of your person. If you dont prioritize sleep , nobody elseis going to prioritize it for you. And, when you have a family, I know for methe biggest barrier Ive get four adolescents, I have a wife who has a very different sleepschedule than me. Because of that, I had to set up structures inmy life which Im going to get into here in a second. But, the point is it is a priority and thereforewith my children weve set up a programme. I try to set up organisations that protect me andenable me to get at least what I feel I need for a minimum because if I dont Im notgoing to perform well at my company.So, number 1, prioritize it. Number two, makes look at your nutrient. So, a lot of you guys are just shooting yourselfin the hoof because youre sucking coffee the working day. And, you are familiar with, okay, dont drinking coffeeright before you go to bed, but did you know it remains in your arrangement for six to fourteenhours when you are booze it. My personal rule no chocolate no caffeinateddrinks or anything afternoon. In addition, causes “ve been thinking about” alcohol. So some of you guys like to drink maybe likea couple of glasses of wine-colored before going to bed, be try to move that a little bitearlier. The question with booze is it can help youfall asleep, but the second half the deep sleep is what it interferes with, so alcoholcan have a very negative effect. Now, if you are used to drinking just a glassof wine-coloured with dinner, thats probably good to go.Now, what meat actually help you sleep better? Well, Ive done a little bit of, you are familiar with, quite a bit of research on this and I think it was it tryptophan? Actually, and trytophan were available in eggs, its going to be found in cheeses, its going to be found in turkey and chicken, innuts and things like that. But, this right here this is going to increasethe amount of serotonin elevations in the mentality and this supposedly facilitates with sleep. So, eating meat like that, you are familiar with, fordinner and not having a huge dinner, you dont want to eat a lot of spicy food that yourenot used to eating because then youre going to have a stomach ache and then wake up inthe middle of the night.So, crowd three having a bunked time programme. With four babies, this is incredibly important. I can tell you guys it makes ninety minutesfor us to go to be and, Im very realistic about that. When Im not realistic when I fantasize I canget everyone to bed in less than thirty minutes, the majority of cases I flunk and I get frustratedand all of a sudden its 9:30, 10:00 at night and its only not croaking very well. I know some of you guys dont have kids, youve get, you are familiar with, but if you are studying, dont save your studying til that lastmoment. You are not going to help yourself by crammingall nighttime the darknes before and going into that exam without any sleep.So, take it from me, Ive gone through allthat, you need to start preparing on day one.[ 0:04: 49] Number four, create the appropriate environment. So, you want to have a nice bed. I can tell you guys Im testing a bed anda mattress, Ill get into that at last-minute video at a last-minute moment. But, over the last two years Ive been usingquality sheets, character comforters. Ive planned environmental issues that when I getinto my bed, I are waiting to get into my bunked. Sure, Ive got a beautiful wife in therewith me, but it helps when youve go immense membranes, when youve got a comforter thatsjust wonderful. I demand you guys to go check out my friendSteve over at Vero Linens, an amazing companionship. Guys, you know, Im not getting paid forthis, Ive time been using their expanses for couple of years. I enjoy them. And what I really like about this is he actuallygoes directly, I represent he bounced the centre soldier he gets his substance out of Italy. I imply this is really high-end membranes, butwhen you lay in something like this, youre going to notice the difference.Think about it, you go to a hotel, guys, beento a five, four starring hotel, you get into that bed and youre like, serviceman, I could stay hereall day. Why dont you have that at home? You spend one-third of their own lives in your bed, have a great mattress, invest in you know one thing I didnt even know about comfortersuntil I went over and I started following Steves YouTube channel which Im goingto link to right here, a great YouTube channel, terribly informational. But, I didnt recognise there were differentlevels of down feathers and a lot of them reeked really bad and theyre more susceptibleto being infected by tinges and things like this.So, you want to go with a higher quality downcomforter which isnt going to just last you one year and after one cleaning fall apart. You require something thats going to retainits appearance that can be cleaned multiple times and can previous you about 5 year. Number five, if you stand electronic devicesinto your office, youre determining yourself up for outage. The phone, get yourself an alarm clock, dontuse this. You will get notifications. Youll forget that you signed up for thisnew app and its send notifications all light right before your exam.Gentlemen, get rid of the smartphone in yourroom, be disposed of your tablet, get rid of the computer. I dont even have a television in my home. You know why? Because Ive set up a organisation that I spendmore term with my children and Im sure I sure as heck would not allow it into my bedroom. So, be very careful about the electronic devicesyou allow in your apartment. Gentlemen, those are the five tips, if youwant more information, go check out the commodity at Real Men Real Style, Im going to a lotmore there. Let me know in the comments how many hoursof sleep you get a night and I look forward to seeing you in the next video. Bye .[ 0:07: 26] End of Audio.