Welcome back to a new lecture, where we'll be continuing to talk about this topic of sleep. We previously learned some reasons for why waking up early can benefit our lives. So the primary purpose of this lecture is to discuss how to make waking up earlier actually happened. Because again, I know waking up early sucks. Anywho let's get started. How do we sleep long enough and still stay productive?

Well just do what Arnold does. He sleeps faster. But seriously, this quote isn't just a joke. There's a little bit of truth behind it. And even though Arnold had no idea at the time, everyone thinks we need eight hours of sleep every single day to stay healthy, right? Well, yes and no.

In just a second, we'll go over how much sleep we actually need to stay healthy and maximize productivity. But first, I think it's important to learn from Arnold. For those who don't know who Arnold Schwarzenegger is. He's like the motivation man. You should look up his full life story, but by He pushed himself so hard and was incredibly successful because of how he managed himself and the time he's had during his life. I give you every trick in the book, but ultimately, it's up to you to have the willpower to make the necessary changes, just like how Arnold did.

Okay, but how much sleep do we actually need? Everyone thinks we need eight to nine hours. And that may be true for some people. But as you can tell from this entire course, everyone is different. One person can be completely different from the next. So unlighted that everyone needs different amounts of sleep.

Science has proven that depending on your age, and your lifestyle, the amount you need changes drastically. Here is what was found during the study. As you can tell, younger individuals need way more sleep than older individuals. This is mainly due to the fact that your body needs more time. To recover when it's still growing, hence why infants sleep like all day. But most people who enrolled in this course, are between the ages of 18 to 64 years old.

And that means that you really only need about seven hours of sleep to really recover each night. Also, the reason there are ranges on each ages, because it really depends on how active you are and what you're doing throughout your day. But I know seven hours seems barely different from eight or nine hours. But that's actually a huge bonus. If you get your circadian rhythm again, your internal clock running efficiently. You have an extra seven hours of free time every single week.

That's 364 hours of more free time a year. Imagine what you could accomplish. And you might be sitting there going well, this sounds great and all Shawn but how do I set up my circadian rhythm to function this way? Well, honestly, the best way is to dive in headfirst you're not going to be able to fall asleep early. It's pretty much just fact. So The best way to do it is to set two different alarm clocks that make you get out of bed to turn them off in the morning.

I'm talking like one in your closet, one on your desk, make yourself work to turn them off. Because getting into this rhythm is going to be really hard to do. But once you're out of bed, yes, I realize you're going to have a rough day because you'll most likely be running on a non ideal amount of sleep. You know what I mean? That's okay, though. You'll be super tired all day, which will make you want to go to bed early, which will then make you want to wake up early, and so on and so on.

At the end of the day, it's getting yourself into that go getter mentality. You need to have the will to make a change. I promise you will feel so much more rested and you will just feel so much better throughout your day. If you can align your circadian rhythm appropriately. Your energy levels will skyrocket and you will be ready to crush the day, seven days a week. 52 weeks a year sacrifice that one day of superb drowsiness Believe me, I've been there to get your sleep.

Schedule on track. But that'll bring us to the end of another lecture, your body doesn't need a tremendous amount of sleep. Once you get your internal clock on the right schedule, I promise your productivity levels will double, if not triple. It's scientifically tested and proven that you can get more done in a three hour window from 5am to 8am, than most people do in entire workday. There's a lot that settle in for a little bit. So please take advantage of this.

We all love sleep, I get it, I've been there. But what do we want more, to be productive with our time and reach higher levels of success or to sleep more again, ultimately, that decision is up to you. I'm just here to do my best to steer you in the right direction. But continue on with me as we learn a little bit more about how we can squeeze every ounce of productivity out of our day. So I will see you in the next lecture.