• My night-time routine for perfect sleep and recovery

    [sg_popup id=”2″ event=”onload”][/sg_popup]My night-time routine for perfect sleep and recovery

    In the video above I take you through my night time ritual. This is just part 1 of the things I do to help me get the best sleep possible. Stay tuned for the next episodes!

    If you don't think sleep is important in your overall scheme of things and when it comes to health, weight loss, strength gains, fat loss, etc……… then think again. In the pyramid of health I have 5 things.— Most Coaches and trainers have 2— workouts and nutrition- WRONG! Sleep is #1 on my pyramid. Because without good, quality sleep you can have the best nutrition in the world and the best workouts… it won't  matter if you don't get the DEEP, RESTORATIVE SLEEP!

    Hey! What's up Improvement Warriors? Jason Yun back with you again for another awesome health video. This is gonna go over my sleep routine.

    Sleep is actually the number one most important health thing that you can do. Because if your sleep is off, you don't recover. That will whack our hormones out of place and that will whack a whole bunch of other things off. It will cause stress and cortisol to go up.

    So what I usually do is come home, and these lights are usually on – the white lights if you see. I then come in here and say, “Arrgghhh! What are these blue lights doing on”.

    health expert Columbus OH Jason Yun

    So I come over and I turn the blue lights off and turn the ORANGE lights on.

    health and fitness expert Jason Yun

    These white fluorescent lights emit a blue light same thing with your phone, TV, Ipad and computer. They all have blue lights. And when they emit those blue lights, it's basically telling your body that it is still “daytime”.

    So the body still thinks it's still 2pm and the sun is still shining. We do not want that. When we are looking at a blue light during night time and we are ready to go to sleep, that's going to shut down our Melatonin production which helps us get into a deep resting sleep.

    Cortisol is supposed to actually rise in the morning and then naturally go down throughout the day. Melatonin is supposed to come up and kick us into the deep REM sleep.

    Then I go upstairs…

    This is Spencer's room with blue lights on.

    Fitness and health expert Jason Yun

    This is her night light. This one is an amber bulb.

    Jason Yun Columbus OH fitness and health expert

    You can get the orange fluorescent lights on Amazon, Lowe's or HomeDeput. These amber light does not emit blue lights. Usually, when we come in here if she wakes up during the night, we turn that light on and leave off the blue lights.

    Here is my night light.

    Sleep restoration and recovery by Jason Yun fitness and health expert

    Then I take my blue blockers and put them on. My blue blockers are basically orange construction glasses. I do have a pair of actual blue blocker glasses and Katie  uses those. I actually prefer the orange construction. For only 8 bucks at Lowe's and they work a lot better.

    Blue blockers for deep restorative sleep by Jason Yun OH

    Lastly, here's the two lights in the bathroom.

    Health and fitness expert Jason Yun Columbus OH

    One light is for the blue light for when it's daytime.

    And then we have these lights which are the orange fluorescent lights.

    orange bulbs for night time light Jason Yun

    That's pretty much what I do for turning off the blue lights so we can get into deep resting or REM sleep. That is the deep restorative sleep.

    Because you can get all the sleep that you want to get or get 8-10 hours of sleep, but if you don't get into REM sleep then it's not going to be restorative. That means it's not going to recover the body, it's not going to recover the hormones nor it's not going to relieve the stress. And that could be the main issue that's causing you to holding on to body fat, holding on to weight, or causing you to wake up and need caffeine/coffee to get going and jumpstart your day.

    This really helps to reset your circadian rhythm which is what we need.

    That's it! If you have any questions, leave a comment down below. This is one of my health tips however there are some other things that I do for sleep so stay tuned for the next one.

    Thank you for reading and have a try these things out and get your REM sleep.
    Get your orange bulbs. Get your orange fluorescent bulbs. Get your blue blockers.

    Stay strong. Stay Positive. Be the Improvement Warrior.

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    13 Comments

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