What goes on in the secret recovery routines of elite athletes?
This is something I have always wondered about, so I went to the person known as "the man who taught Ronaldo how to sleep" for answers, what I found was surprising...
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Introduction - 00:00
The Problem - 01:36
Sleep Rhythm - 03:22
Tracking - 04:50
Wakefulness Promotion (6.30am) - 05:38
Recovery Period (2pm) - 07:26
Sleep Promotion (8pm) - 08:50
Sleep Environment (10pm) - 10:40
The Brutal Truth - 12:48
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Josh Brett is not a doctor, kinesiologist or a medical professional. Use of this information is strictly at your own risk. Josh Brett will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
All materials in these videos are used for educational purposes only, within the guidelines of fair use. No copyright infringement is intended. If you represent the copyright owner of materials used in this video and have a problem with the use of material, please contact me via my email in the "about" page on my channel.
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🎥 Josh Brett @brettjosh = Making honest fitness documentaries for people who want to look good but feel even better.
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Great video. Would be great to get a part 2 on the supplements you took. How you felt during the trial period, your sleep quality. Followed by review of your blood work. Thanks!
Did this video get demonetized because CBD is spoken?
It hurts when your video doesn't seem to get any views compared to the others. You can change the thumbnails as much as you want, it doesn't pop up like the others. Sorry bro. So much work and so much quality
Hey Josh, You wrote post sleep for point 8 instead of pre sleep routine on the Notion page. Cool vid and summary still, thanks for making it!
Hi! Great video, but.. Now you can make a video of how a person who can NOT hear "silence" because he has a hearing problem called tinnitus, which causes "silence" to never exist because you hear "background noise" and the more silence, the more you hear the noise? I leave it to you, because "oh my god" as I have lived all my life without silence, I sleep well but my only noise was a fan, which has brought me problems of nasal and mouth congestion. But now in my current state, and in my physical change, the stress is less, but I still find it hard to sleep in "silence", literally. Greetings from Mexico!
I sleep for 20 hours a day. The remaining 4 I use to do calf raises and talk sh** online
weak 😂
😂😂😂
Genius
No wonder you have calves as big as your back
Ok but when do u eat
The recovery section is so true. I always feel kinda sleepy around 2 PM, but I can't sleep at that time because I'm working. So I just take a 5-7 minute walk instead of reaching for the coffee. This way I don't take any caffeine that I don't need, I get my blood flowing, and I take a break from the screen. It helps out so much.
I have hour long lunch breaks and force myself to meditate/nap after I finish eating. I'm not as sleepy as I would be if I waited until 2 to nap, but I always find I'm less sleepy than if I hadn't. I also try to take late lunches for this reason, from 12-1 instead of 11-12 like most people who start work at 8 would.
General physical activity seems to go hand in hand with sleep quality and propper rest.
And if that doesn't work either you're ****ed.
This is good. It works. Tried it too.
❤❤❤❤
The biggest thing that has helped me recently is not eating directly before sleeping. It has seriously made a world of difference for me, I can sleep so well now Edit: also 2 to 3 hours no liquids before bed so that I don't wake up to go the toilet. I'd even say it's been the more important change
how long before sleep?
@@thorn9382 I used to eat and sleep, now I eat at most 2 hours before sleep, usually 4 hours before going to bed. Try it out
This is so overlooked. Going to sleep on a full stomach or sometimes even small amounts of food is actually unpleasant, especially if you eat foods that give you indigestion
Same, my last meal is usually 3 to 4 hours before i sleep.
@@maxsuki75 not all the time, not for me anyway. Lots of determining factors.
I don't think people realize how much effort goes into a video like this. truly appreciated, you go man
I think some of us really do 😎
I had blackout curtains growing up because my window faced a streetlight. When I moved away to college and no longer had blackout curtains, my sleep was noticeably worse. Think about how your ancestors' sleep routine would have been and mimic it. Very low light in the evening, like a campfire slowly dwindling to embers, pitch black night aside from stars and moonlight (assuming it wasn't cloudy or they weren't in a cave), and then waking up as the sun rises and the light gets into your eyes, even without direct sunlight, followed by an immediate step outside and stretch in the morning glow. In the modern day and age, we have even more control over these factors with things like comfy beds, no biting insects in the room, etc. so there's really no reason we can't all master our sleep if we put our minds to it.
There is. They didnt had artificial lights that ran all night and also didnt had to wake up at 4-5 am for morning shift. People slept when they wanted.
@@MetalGear0987 no, they had to make the most of daylight, & couldn't just sleep when they wanted.
Blackout curtains, keep room at 60-65 degrees, white noise (fan or air filter), light a candle to ease in (preferably lavender because its scent promotes sleep), use night mode colors on your phone screen to reduce blue light, AVOID EATING 3HRS BEFORE BED (very crucial), and a lot more optimizations.
@@RBLXMatic >assuming i won't wake up due to hunger in the middle of the night if i don't eat before going go bed
@@RBLXMatic definitely using the blue light warming filter on our screens is a net positive. I also have color changing bulbs in my bedroom that turn more and more red as the sun goes down. Alexa does it for me automatically. And my family all sleep like they’re dead, they don’t get how hard it is for me to fall and stay asleep - so they’ll be up and make a loud noise at midnight and it wakes me up in a panic. Even something like opening the front door, I hear from across the house and worry. Maybe I watch too much true crime KZhead lol I’ve had a lot of concussions tho, and I always wonder if that’s related to insomnia for some people. I am jealous of people who sleep well. I am so happy for them bc it’s something you take for granted until you don’t have it anymore.
I liked how you incorporated so many different sports and athletes into this. Sleep is a fascinating topic and I'm sure more people are sleep deprived than realize it. Blue light avoidance before bed is the biggest challenge for me. Great summary at the end of the video.
I literally put curtains on, sock and the proper cover on my face to make it as dark as possible because when I am on screen too much eyes get tired and irritated. Therefore I need to cover them for complete darkness in order to heal them.
I dont need sleep. I soon will phase it out like a vampire
@😂😂lordhallibel3604
I always avoid blue light, even at day I always turn on blue light filter on my phone.
Used to deal with tons of pains and body aches and once I started prioritizing sleep, a lot of the pain began to go away, which was awesome.
The body started healing
That’s great, guy! I’m happy for you. I have pains and aches WHEN i sleep which are what I believe to be the cause of my “middle insomnia.” I’m stuck in this catch 22 where I need sleep to heal… but I can’t sleep bc I’m still hurt. It’s from an old car wreck (which drs say can’t really be fixed without serious surgery fusing joints which I reallllly don’t wanna do yet, and there’s no guarantee it’ll even help). Never crush your pelvis lol there’s some solid life advice 😂 I hope you’re able to keep killing it with your sleeping game, man. ❤
This is the type of content youtube is missing. Such a detailed work with proper justification and evaluation. Good work Josh Brett
why is this mans content so clean its like a full documentary thank you for your content
For me: Cold showers in the morning with a workout and sauna at the gym, with a short walk in the sun. No tv or phone 1-2 hours before bed and turn all my lights in my appt to dim. Usually it took me about an hour to fall asleep. Now its close to 10 min. I also take a 20 min to 40 min nap around noon. Great video man!!
Even this is a luxury for me already lol
Just want to say, you videos are one of the best in this platform, the quality & the info simple brilliant, thank for making & putting all of this time & effort into them.
Just discovered your channel. What an absolute gift to humanity. Keep up the amazing work!
I like your video essays so much! I respect your honest, no BS approach :)
If I had the paycheck of an elite athlete, I could afford to sleep like one
Then how do you sleep? Fine, without fancy fidgets?
Excuses...
Excuses are for losers
But the point of the vid was that you don’t need to
@@googlegmail9888what about having to work a job and commute? Is that for losers too?
The thing that Improved my sleep the most was being consistent with when I sleep, Pushing it back an hour. Using Blackout curtains, playing a repeatable white noise and not eating directly before bed. This took my daily avg sleep over a week from 7:00 to 8:30 and has been that way for a couple months now.
Coukd you elaborate on playing the White House part?
@@unknowninfinium4353 I have a white noise playing over 12 hours every night via my iPad to drown out any background noise. KZhead white noise sleep and you'll see what I mean.
@@Davichiz Wokt it he uncomfortable listening and sleeping? Wont the headphones hurt your ears? Excuse the silly questions..
@@unknowninfinium4353 Ipad, no headphones and it's very relaxing.
Do you think these different “frequencies” of white noise Matter or do you just use white noise like radio static sounding stuff. I would love to drown out outside noises like water running or the train that goes by miles down the street at 2am or some animal shaking the bush by my window.
Best videos on the internet my dude! After watching yesterday, I followed some of the advice given and I already had a really good night's sleep last night (thank you). Not sure if it's a coincidence yet but I will keep going.
Brilliant... I need sleep! Produce more regularly, it'd make it easier to promote your channel to others.
Thanks a lot, currently working on this behind the scenes, with research, script-writing, editing, motion design etc vids can take hundreds of hours each so I am building a team to help out🙂
@@brettjosh this is what I was going to tap in. The quality you put in from animations to sound to research really shows! Keep doing it, you are amazing at it!
@@brettjosh Glad to be a supporter! Hope you get the quality help your channel deserves.
Bros a pick me with this comment 😹😹😹🤣🤣🤣🤣
But then his content quality would go down, which is what people love about his channel.
One of the best well put videos on the internet. Keep up the good work
Dude you provide some of the most helpful and transparent content on youtube, these videos are so well crafted it almost criminal. Keep it up and much love!
Great video, I appreciate all the research and planing that you did
I found the video very informative and well researched. I aplaude your conclusion to improved our sleep with the help of new scientific studies but foremost, to treat it as a natural and important aspect of daily life. I consider myself a minimalist and have suffered from chronic anxiety and insomnia. Nonetheless, there will always be some days were one can't sleep properly, its just human nature. The best sleep I have is in a dark, well ventilated, cold and very important, quiet environment. Some of the best nights I have had have been in a tent, sleeping in nature on hard ground. I don't need no fancy gear to know if my sleep quality is bad or not. A proper awareness of ones body and traking symptoms over time will also give you good feedback. Thanks again for confirming my minimalistic thoughts. Little critic: I appreciate the visual effects and it makes the video more alive. Nonetheless, I though it was a bit saturated in this video and maybe all the work for the visual effects would not have been needed for just a quality content dirven video. Maybe just my perception. Sorry for the long post... Sleep tight
Keep up the content josh. You are really stepping up your game with every video.
This was fascinating! Thank you so much for making this, my friend. Sleep is one of the few things that’s difficult for me to nail on a consistent basis
If you want to sleep well, avoid screens and artificial lights as much as possible. And definitely avoid them after the sun sets. When you can't avoid them, wear blue blocker lenses and get a blue filter for your computer. Most importantly, get as much sun you can during the sunrise and the first three hours of sunlight. While getting sunlight, make sure to go barefoot and ground, and do as much exercise as you can outside. But if you can't get sunlight, consider using a red light therapy panel and using full spectrum lighting in the house and workspace. The last three hours of the day are also good, and watching the sunset is beneficial. When the sun sets, either go to bed or only use natural light such as fire and candles, or if you have to have other light use a red light. Always try to get to bed soon after sunset because that begins the period when your body produces melatonin that not only helps you sleep deeply but to heal. About diet and nutrition, don't eat within three hours of bedtime or in the middle of night, and maybe take taurine before going to sleep that will promote taurine production. Sleep masks can be helpful.
your editing is nuts! had to sub
Amazingly put together ! Thank you
This vid had the first V-Shred ad I've gotten in a while, good times
Mastering the basics is key in almost anything in life. Diet, running, lifting, sleep etc.
Having a morning routine and a evening routine, sleeping & waking around a somewhat similar time every day, eating a complex carbohydrate heavy meal (not talking donuts) prior to bed, not doing anything that will work me up in the evening, having no technology or anything else distracting in my hand when I lay in bed, ensuring room is dark during sleep, making sure temperature is comfortable, having a white noise in the room I can focus on that keep my mind from wandering, no caffeine after early morning breakfast coffee, having an active day & not being too sedentary. All these are examples of what helps me get to sleep and stay asleep.
Know Yourself > Supplements & Aides Here's to that ending. A good diet, exercise, sunlight, coping with stress, and knowing when to start shutting it down, has helped me more with my sleep than any aide or prescription. I'm torn between sacrificing quality for more frequent videos from Josh. I'll stick with the quality though. 👏👏👏
About 6 months ago, I was always exausted. Working full time, studying and going to the gym. Caffeine at an all time hight. Tiredness and sluggishness through out the day. Slept more, less coffee, less intense training and eating a little more made me a new person.
I avoided clicking on this video for a while because I’m so burnt out of being told about the “latest and greatest” health hacks. This, like all your videos, was surprisingly refreshing. You make content that focuses on the simple basics we all have the ability to focus on, and it’s so encouraging. Thank you.
me too. i was initally hesitant but it worked out!
This is exactly the sort of video I watch at 2am when I can’t sleep
I know this is hardly related to your video, but discovering I had sleep apnea and the subsequent CPAP breathing machine has changed my life!
Great content as always. The biggest, simplest thing folks can't respect are the fundamentals. Maintaining consistency within the fundamentals will allow you to achieve 90% of your goal. Once you have that foundation established, you can start to look into the nuance that develops the final 10%. But people don't want to accept the long game because they are tricked into believing there is 1 single thing that will get you to the 1%, but the 1% know there are dozens of factors that culminate in that placement. If you build consistency with the basics, no matter your discipline, you will be within the top 10% within that discipline. Consistency isn't difficult, it's boring & simple, but this is what makes it so impactful and challenging for the majority to abide by.
Amen
very well written
Very true
Hell yeah man. People are lazy and always looking for a quick fix. We are all guilty of it in one way or another. But something we do for a third of our life should be taken seriously and like you said, a solid foundation of multiple changes taken into account to resolve an issue.
SUPERB Understanding of the game of life
Ty for being honest and caring about the watchers
I'm not in prime condition now but when I became extremely active and became fairly fit after 2 years of training- I found my actual sleep declined- but what did increase was the quality of the slepe and I was KNOCKED OUT as opposed to before where I "slept" longer but was half awake...
The fact that I have good sleep almost always and that has almost always been the case is one of the things i treasure the most. It seems that sleep and rest is something a great deal of the population struggles with.
Exceptional quality level of production and value in this videe. Sir, you are cool.
thank you for your content josh
I would be glad if I could sleep like a normal person.
No you would not lmao “Normal” people on average are sleep deprived, strive to be better
@@postmodernjoe okay smart ass. Sleep deprivation isn’t normal.
Me too 7or hr7:30
This may sound dumb but it helped me alot. Just meditating before sleep, it just helped me calm down and get into this rest mode…hope it helps
@@postmodernjoe Totally true
Another well researched, well put together video. Thanks!
I was (now finding out the answer) sooo curious about this! and much more about their "habits" (things they intake) to make this "work accordingly"
yes he has returned
I'm so impressed with your videos, Josh. You deserve every single subscriber and more besides!
Stress and blue light are the biggest factors for poor sleep today. The concept of binge watching at night should not be normalized. The OTT platforms care about profits and you care about you. Keep that phone away and sleep.
Some adjustments I have made. I get in the gym by 5 AM and eat my first meal between 7-8 AM. I then go for a lil walk and then take a 1-2 hour nap before noon. I used to never take naps but it helps a lot. I eat my last meal at 12-3 PM at the latest. I work nights in a restaurant and take some bone broth with me to work and drink mostly water. A huge game changer is getting Blue Light Blocking Glasses that I put on at work by 6-7 PM and I swear my sleep got much deeper every night. I limit my cell phone use to almost nothing when I get home and fall asleep to Yoga Nidra. I can't have any food still digesting when I lay down. I used to eat til I slept at night and never got good sleep. This new approach is really helping me! Oh yeah and also I consume only half-caffeine coffee in the morning and my last cup is before my workout. If I want coffee at work its always decaf.
Everything has combinations in order for them to work. Sleep, diet, training regimes, mindset strenght, sunlight, the company you hang with
Great documentary-style research video. Definitely deserves more attention keep it up bro 💪🏿🤞🏿🔥
I really like this video and the mindset of u and ur coach about fancy supplement and stuff... I think nature will always give us what we need in the right amounts, it`s just important to spot it and use it right.
Where's the results for some of the hormones like cortisol and etc? I thought you were going to present it in the video.
completely quitting caffiene fixed my sleeping problems completely and my energy levels are consistent throughout the day
are u sure?
Honestly. I stop worrying so much how much sleep I'm getting. It's not a lot, but how I start my day, and how I end it are far more important factors.
When I started watching ASMR and sleep instructions, my quality of sleep improved dramatically
You reached an excellent conclusion by the end of this short video essay
Great video, don't wach it before sleep tough!
your videos are so valuable for the whole fitness community thank you🫶🏼
Thank you man really helped me and great knowledge😅
Saying this after having 8 hours of sleep over the course of 3 days. Gonna watch this first then go to bed properly lol. I have insomnia so I take meds but the problem is that they only knock me out. So thanks for making this.
what u do for ur insomnia?
quality video, thank you
Always waiting for your well researched videos. Learn so much from them.
that 14:00 sleepiness is so true. I'm glad i'm self employed and can alow myself to nap after lunch which is usualy around this time, and this nap is oh so sweet and enjoyable, even more so than night sleep. I just love to give in to the sleepiness. I knew it's for a reason. I will continue to do this. Also i noticed that having a coffe after lunch does aboslutely nothing with the sleepiness. I usually have one (sometimes none) cup of coffee a day and its always after lunch, and I still get sleepy around 14:00
Your videos are so informative and well made!
Perfect, Josh. I've grown weary of all these gadgets and special techniques overshadowing the fact that developing habits built on first principles is more important than anything. Great job, mate. 👍🏾
Wow seriously what a great video ! Subscribed !
Josh Brett congrats with your 320k subs
When Josh uploads, it's a good day
facts breh
Honestly, if your trying to sleep well, these things work like magic for me, I can almost guarantee if you do at least most of these things (the best working being at the top) it will make a massive impact on your sleep. - Get off phones/computers at least like 30 min before bed (This one helps A LOT) - Spend 30 min reading before bed (BIG help) - Make sure to try not to think when going to bed, if you start getting your mind going - Get a decent workout at some point in the day, doesn't have to be extreme - Don't listen to music while going to sleep - No caffeine past 1pm
I Been Waiting for a long time
a lot of information great video!
Thank you for this video. Being a human rather than a robot is what we need..
AWESOME VIDEO editing, research and conclusion ! Congrats Josh you are amazing. Have a good night of sleep !
Do you have a course or a video I can buy to see your editing process? You make by far my favorite videos. I wish I could get to this level of mastery.
I feel best at the morning when I finish 4 90 minutes cycles plus 20-25 minute. This is just perfect and I sometime wake up energetic 5-10 minutes earlier to turn off my alarm beforehand.
Oh I want that ring! Perhaps you could do a review after you tried it for a month?
Great video!
If the rest of my performance were as good as my sleep, I’d be covered in gold medals.
Good quality editing
Thank you for the information
Thanks for the video
This really makes me feel like google can read my mind, I’ve been worrying recently because of anxiety and stress from track causing sleep deprivation and event just made a Reddit post asking about solutions and now mere minutes later I get this recommended
Great work
Hey Josh, I don’t know if you’re gonna read this, but thank you very much, the ammount of value that you have given through this video (the first one I watch from your channel) is incredible, even a damn Notion Page, extremely high value video, thanks.
Thank you very much. God bless you
The best sleep is sometimes gotten in a brightly lit, somewhat loud class against a hard wooden table
I'll be damned sleeping 10 hours a day is what has been keeping me in the zone!
Bruh, what are you doing here
Love your channel bro 💯
🎯 Key Takeaways for quick navigation: 00:00 🛌 Sleep Habits of Elite Athletes 01:02 🌟 Importance of Sleep for Athletes 03:33 🌞 Morning Rituals for Better Sleep 05:23 ☕ Caffeine and Sleep 07:45 💤 The Power of Short Recovery Periods 09:09 🌿 Supplements and Sleep 10:47 🏡 Sleep Environment Matters 12:32 🧘♂️ The Basics of Sleep vs. Fancy Products 14:24 📊 Sleep Experiment Results Made with HARPA AI
magnesium glycinate is absolutely amazing, even with a healthy diet its such a good supplement
I see it in another way, even if I do not need extras! I will take it. Because even sleep is so important, we need that maximum quality and optimal duration
Great Video Thank You!
A blank check justification for my pillow fort.
Great job Josh. I’m certain the world is paying you back with such high-quality content.
Rest and recovery are underrated; sleep is the best means of recovering.
I've only ever considered sleep for improving my mental health, but this is news to me
I appreciate the effort that went into this. That said, this video feels like it says a lot, but doesn’t really provide much information. It briefly mentions a few ideas and immediately shoots most of them down. The thesis is that he is going to try to sleep like an elite athlete for 30 days, but doesn’t talk at all about the changes outside of saying that he took some supplements and now drinks a little less caffeine. The bit about the 2pm nap is interesting. Otherwise I don’t feel like I got much out of this. Would have been really interesting to see him try sleeping 12 hours a night in an altitude chamber for a month, which feels like what the premise promised.
I'm so happy I can sleep anytime anywhere. Although I usually neglect my sleep. But lately started to embrace it and going earlier to bad.
Great video mate! Keep it up!
Amazing content this is.
Not eating 2 hrs before sleep and minding the 6 hour half life of caffeine (keeping my levels at least below 50mg by sleep time) literally cured my percieved insomnia