Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

If you’re trying to optimize everything except your sleep, you’re missing the foundation. Sleep deprivation can make you more emotionally reactive, impact decision-making, and work against your performance the next day. Aim for 7–8 hours. Get off screens before bed. Finish eating a few hours before you sleep and... show more

Gary Brecka

349,928 subscribers

11,309 views • 5 days ago •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

Matthew Walker, the UC Berkeley scientist behind "Why We Sleep," found an hour of screens before bed delays melatonin, your sleep hormone, by ~3 hours. That's why you lie there wired and cortisol won't power down. 7 ways to fix your sleep: 1. Kill bright screens before bed.

Matthew Walker, the UC Berkeley scientist behind "Why We Sleep," found an hour of screens before bed delays melatonin, your sleep hormone, by ~3 hours. That's why you lie there wired and cortisol won't power down. 7 ways to fix your sleep: 1. Kill bright screens before bed.

Matthew LaBosco

27,925 views • 2 months ago

One of the simplest things I do for sleep is to stop eating about 3 hours before bed. It's something that’s supported pretty consistently in the research. When you eat (especially a large meal), you’re activating the sympathetic nervous system... not what you want when you’re trying to wind down and get into deep, restorative sleep. If you occasionally eat late, it’s not a big deal. But as a habit, giving yourself that 3-hour buffer can make a meaningful difference. If you do need something before bed, keep it light - something like a small protein shake rather than a heavy meal. From my recent appearance on the Diary of a CEO podcast w/ Steven Bartlett.

One of the simplest things I do for sleep is to stop eating about 3 hours before bed. It's something that’s supported pretty consistently in the research. When you eat (especially a large meal), you’re activating the sympathetic nervous system... not what you want when you’re trying to wind down and get into deep, restorative sleep. If you occasionally eat late, it’s not a big deal. But as a habit, giving yourself that 3-hour buffer can make a meaningful difference. If you do need something before bed, keep it light - something like a small protein shake rather than a heavy meal. From my recent appearance on the Diary of a CEO podcast w/ Steven Bartlett.

Dr. Rhonda Patrick

92,381 views • 4 months ago

Eating within 3 hours of bedtime sabotages both your sleep quality and blood sugar control When you eat late at night, your body is already producing melatonin—but this blocks insulin production This means your blood sugar stays elevated for hours while your digestive organs work through the night instead of entering repair mode When you stop eating 3 hours before bed and sleep 8-9 hours, your organs get a critical 6-7 hour window dedicated entirely to restoration and repair

Eating within 3 hours of bedtime sabotages both your sleep quality and blood sugar control When you eat late at night, your body is already producing melatonin—but this blocks insulin production This means your blood sugar stays elevated for hours while your digestive organs work through the night instead of entering repair mode When you stop eating 3 hours before bed and sleep 8-9 hours, your organs get a critical 6-7 hour window dedicated entirely to restoration and repair

FoundMyFitness Clips

267,544 views • 11 months ago

Forget fancy sleep gadgets and supplements—your best sleep hack might be a sauna or hot bath before bed By stimulating sleep-promoting molecules called somnogenic cytokines and even boosting growth hormone, heat exposure primes your body for rest The trick? Timing it right Do it a few hours before bed (you want to you give yourself enough time to cool down)

Forget fancy sleep gadgets and supplements—your best sleep hack might be a sauna or hot bath before bed By stimulating sleep-promoting molecules called somnogenic cytokines and even boosting growth hormone, heat exposure primes your body for rest The trick? Timing it right Do it a few hours before bed (you want to you give yourself enough time to cool down)

FoundMyFitness Clips

47,886 views • 1 year ago

Elon Musk dropped a simple but powerful sleep tip. Eating or drinking (especially alcohol) right before bed is one of the worst things you can do. It causes subtle heartburn, wrecks sleep quality, and damages your esophagus over time. Stop at least 2-3 hours before bed, your sleep and health will improve dramatically. Small change. Big results. What’s one evening habit you changed that improved your sleep?

Elon Musk dropped a simple but powerful sleep tip. Eating or drinking (especially alcohol) right before bed is one of the worst things you can do. It causes subtle heartburn, wrecks sleep quality, and damages your esophagus over time. Stop at least 2-3 hours before bed, your sleep and health will improve dramatically. Small change. Big results. What’s one evening habit you changed that improved your sleep?

Camus

166,176 views • 1 month ago

🐯: Everyone, I hope you all have a good day. 🐯: If you’re about to head to bed, I hope you sleep well. 🐯: If it’s time for you to eat, I hope you enjoy your meal. 🐯: And if you’re going to work, good luck today! 🐯: Everyone let’s make it through another day fighting!

🐯: Everyone, I hope you all have a good day. 🐯: If you’re about to head to bed, I hope you sleep well. 🐯: If it’s time for you to eat, I hope you enjoy your meal. 🐯: And if you’re going to work, good luck today! 🐯: Everyone let’s make it through another day fighting!

TG

82,621 views • 12 days ago

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Mikli

495,447 views • 5 months ago

Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"

Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"

dank

2,744,594 views • 3 months ago

In roughly 7 hours the chance of trying and testing Refrag for free ends. If you’re fast you can still try and test the greatest CS training tool ever invented, but it only last for another 7 hours. Link to claim your completely free trial below ⤵️

In roughly 7 hours the chance of trying and testing Refrag for free ends. If you’re fast you can still try and test the greatest CS training tool ever invented, but it only last for another 7 hours. Link to claim your completely free trial below ⤵️

Jacob “Pimp” Winneche

71,774 views • 1 year ago

🚨 Or Levy’s testimony of Hamas captivity: “You’re told every day no one cares about you. You sleep under a dim LED light. Never off. Never on enough to see your hand. Day and night erased. You’re chained for months. Metal cutting into your flesh. Allowed to use the toilet only when they decide. Sometimes hours of waiting. You’re beaten. But the worst is the psychological war. You want to sleep because when you sleep you don’t feel the hunger. But they keep you awake.” And how do the UK, Canada, France & Australia respond? By recognizing the “State of Palestine”… while Jews are still chained in Palestinian terror dungeons.

🚨 Or Levy’s testimony of Hamas captivity: “You’re told every day no one cares about you. You sleep under a dim LED light. Never off. Never on enough to see your hand. Day and night erased. You’re chained for months. Metal cutting into your flesh. Allowed to use the toilet only when they decide. Sometimes hours of waiting. You’re beaten. But the worst is the psychological war. You want to sleep because when you sleep you don’t feel the hunger. But they keep you awake.” And how do the UK, Canada, France & Australia respond? By recognizing the “State of Palestine”… while Jews are still chained in Palestinian terror dungeons.

Jews Fight Back 🇺🇸🇮🇱

40,956 views • 1 year ago

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

267,902 views • 7 months ago

Bryan Johnson’s Best Health Hack Will Help You Sleep Better and Live Longer “The single best thing I've learned out of everything I've ever done is (lowering) your resting heart rate before sleep is the best thing you can do for your health. Hands down.” “Let's say it's 60 beats per minute. Your goal over the next month is to lower your heart rate by 10% or so. So if you're 60, be down at 54.” “Here's how you're going to do it.” 1) No food for 4 hours before bed 2) No screens for 1 hour before bed 3) Amber and red lights in your house, no blues 4) No caffeine after 12pm “The reason why your heart rate is so important is the lower your heart rate is, the better your sleep, the better your sleep, the better your willpower.” “Did you know, if you don't sleep your prefrontal cortex goes offline and you lose your willpower?” “So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.” “I promise you, this is the single best thing you can do for your health.” Bryan Johnson

Bryan Johnson’s Best Health Hack Will Help You Sleep Better and Live Longer “The single best thing I've learned out of everything I've ever done is (lowering) your resting heart rate before sleep is the best thing you can do for your health. Hands down.” “Let's say it's 60 beats per minute. Your goal over the next month is to lower your heart rate by 10% or so. So if you're 60, be down at 54.” “Here's how you're going to do it.” 1) No food for 4 hours before bed 2) No screens for 1 hour before bed 3) Amber and red lights in your house, no blues 4) No caffeine after 12pm “The reason why your heart rate is so important is the lower your heart rate is, the better your sleep, the better your sleep, the better your willpower.” “Did you know, if you don't sleep your prefrontal cortex goes offline and you lose your willpower?” “So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.” “I promise you, this is the single best thing you can do for your health.” Bryan Johnson

The All-In Podcast

315,424 views • 10 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,453 views • 5 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Mikli

1,684,854 views • 6 months ago

GSP says he lives by something called the 24 hour rule: 8 sleep. 8 work. 8 for the people you love "There are 24 hours in a day. I learned you need to separate your day into three parts: 8 hours sleep, 8 hours work, 8 hours for the people you love" "Before, I never did this. I was always mixing everything up, eating with my family while I was on the phone, bringing my training problems home, bringing my home problems to the gym. The stress took over. I didn't have time to sleep" "A friend taught me to compartmentalize, one part doesn't flow into the other. Of course sometimes work takes more and sleep less, but generally you need the time off. Otherwise you'll eventually go crazy" "When I started doing this, it changed everything. It created balance"

GSP says he lives by something called the 24 hour rule: 8 sleep. 8 work. 8 for the people you love "There are 24 hours in a day. I learned you need to separate your day into three parts: 8 hours sleep, 8 hours work, 8 hours for the people you love" "Before, I never did this. I was always mixing everything up, eating with my family while I was on the phone, bringing my training problems home, bringing my home problems to the gym. The stress took over. I didn't have time to sleep" "A friend taught me to compartmentalize, one part doesn't flow into the other. Of course sometimes work takes more and sleep less, but generally you need the time off. Otherwise you'll eventually go crazy" "When I started doing this, it changed everything. It created balance"

katsu

51,521 views • 3 months ago

Clavicular’s father got CONCERNED after Clav hadn’t slept for 2 days straight, even warning he’d TURN OFF HIS PHONE SERVICE if he didn’t go to sleep 😭❤️‍🩹 "I'm asking you to go to sleep since you’ve been up for 40 hours straight." "Dad, I’m trying to make money." "We’re just concerned about you, that’s all." "No, you’re not concerned about me. You’re threatening me. You’re like, "Oh, I’m gonna turn off your phone service""

Clavicular’s father got CONCERNED after Clav hadn’t slept for 2 days straight, even warning he’d TURN OFF HIS PHONE SERVICE if he didn’t go to sleep 😭❤️‍🩹 "I'm asking you to go to sleep since you’ve been up for 40 hours straight." "Dad, I’m trying to make money." "We’re just concerned about you, that’s all." "No, you’re not concerned about me. You’re threatening me. You’re like, "Oh, I’m gonna turn off your phone service""

S6BER

2,880,497 views • 4 months ago

your prospect wants to “sleep on it” before making a decision but unfortunately, you don’t sell mattresses… so now what? the first part of handling any fear-based objection is just remaining calm & walking that person through the decision that’s best for them this is a 15 min clip, but if you’re tired of losing deals to fear.. tune in🍿

your prospect wants to “sleep on it” before making a decision but unfortunately, you don’t sell mattresses… so now what? the first part of handling any fear-based objection is just remaining calm & walking that person through the decision that’s best for them this is a 15 min clip, but if you’re tired of losing deals to fear.. tune in🍿

nick

34,084 views • 2 years ago

I hate to break it to you. Sleep is by far the most over rated activity. If you’re sleeping for 6-8 hours every night, according to Steiner Math, I am decades ahead of you. The numbers don’t lie and they spell disaster for you. #Sleep #Fitness

I hate to break it to you. Sleep is by far the most over rated activity. If you’re sleeping for 6-8 hours every night, according to Steiner Math, I am decades ahead of you. The numbers don’t lie and they spell disaster for you. #Sleep #Fitness

Varun Sanyal

177,585 views • 1 year ago