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00:00:00
Your brain has a switch that controls00:00:02
deep sleep. And right now, it's off. And00:00:05
that's why you toss and turn all night.00:00:06
You wake up at 2:00 a.m. and you feel00:00:08
exhausted even after 8 hours in bed. And00:00:10
for years, I had the same problem. Like00:00:14
5 minutes per night of deep sleep. I00:00:16
tried expensive supplements and sleeping00:00:18
pills. Nothing worked. In fact, over the00:00:21
last two decades, I spent about $2.500:00:23
million00:00:25
reversing my age and working on solving00:00:28
some of our biggest [music] problems,00:00:29
including sleep. And now I sleep 6 and00:00:32
12 hours per night. But I get 90 minutes00:00:34
of deep sleep and 90 minutes of REM,00:00:36
like most people don't get in 8 hours.00:00:38
[music] It's because I discovered a00:00:40
sleep switch that no doctor ever told me00:00:42
about. And once I learned how to flip it00:00:44
on, I started to sleep like a baby and I00:00:46
could go to sleep whenever I wanted to.00:00:48
I've been working on getting almost00:00:50
perfect sleep for the past 20 years. And00:00:53
after 10 years of research, I got it00:00:55
dialed in. And sleep is now effortless00:00:58
for me. No pills, no devices, and I get00:01:01
really good quality sleep in 6 and 1/200:01:04
hours per night. And studies show that's00:01:06
the amount of sleep that makes you die00:01:09
the least. When you're so healthy and00:01:11
your sleep is so good that you just00:01:13
don't need [music] 8 hours. There's just00:01:14
one simple thing that flips your brain00:01:16
from awake to deep sleep and [music] it00:01:18
just takes a couple of minutes. The00:01:20
sleep industry will never tell you about00:01:21
this because they can't sell you00:01:23
anything once you know to do this for00:01:24
yourself. So, in the next couple00:01:26
minutes, I'm going to show you exactly00:01:28
what this switch is and how to flip it00:01:30
on as soon as tonight. Before you can00:01:32
flip the switch, you need to understand00:01:33
that your body only enters deep sleep00:01:35
when your nervous system actually feels00:01:37
safe. If your body thinks it's under00:01:40
threat, it'll keep you half awake no00:01:41
matter how tired you are. And the00:01:43
biggest thing that blocks your deep00:01:45
sleep, it's stress. So, while everyone00:01:48
obsesses over mental stress, like racing00:01:50
thoughts and work pressure, what they're00:01:52
missing is the physical stress. [music]00:01:54
The kind your body experiences silently00:01:56
without your conscious mind even knowing00:01:58
it's happening. This physical stress00:02:00
keeps your [music] muscles tense and00:02:01
your body in a constant state of00:02:03
microcorrections all night long. And00:02:05
you're dealing with this physical stress00:02:06
because of an invisible force your body00:02:08
needs to fight all night long. It's00:02:10
[music] gravity. Gravity is silently00:02:12
working against you every night. It00:02:14
interrupts your sleep at the moment you00:02:16
lay down. That's why you might think00:02:18
tossing and turning [music] it's because00:02:19
you can't sleep, but it's actually the00:02:21
reverse. All this comes down to posture.00:02:25
When your posture is not aligned00:02:26
properly, gravity pulls everything out00:02:28
of balance. Instead of your body resting00:02:30
in a straight supported position, it00:02:32
becomes twisted and compressed. Your00:02:34
spine can shift out of its natural00:02:36
curve, and that puts uneven pressure on00:02:38
the discs between your vertebrae. Your00:02:40
airway can partially collapse, which00:02:42
makes it harder to breathe freely. When00:02:44
pressure builds up, it squishes your00:02:46
organs and stresses your tissues, and00:02:48
that signals your brain that something00:02:50
isn't right. All of that is just00:02:52
low-grade stress. Your nervous system00:02:54
feels it, and your body won't fully00:02:56
relax, even [music] if you think your00:02:58
mind is. And that makes your brain00:03:00
microwake dozens of times per night.00:03:04
These are tiny arousals where your brain00:03:05
halfwakes just enough to check for00:03:07
danger and then slips back into normal00:03:10
sleep. You don't normally remember00:03:12
these, but they fragment your sleep00:03:13
cycles and they stop you from reaching00:03:15
the deep restorative stages that you00:03:17
need to feel refreshed. To put it00:03:19
simply, your sleeping position sets the00:03:21
stage for either deep recovery or00:03:23
[music] for hidden stress. And when you00:03:25
align your body in a neutral position,00:03:28
gravity finally works with you instead00:03:30
of against you. and your spine00:03:31
decompresses. Your nervous system calms00:03:34
and your breathing becomes effortless.00:03:36
And the worst offender is stomach00:03:38
sleeping. It forces your neck into a00:03:40
sharp twist. It jams your lower back and00:03:42
your jaw and it puts downward pressure00:03:44
on your organs. This keeps your fight00:03:46
orflight system lightly active all00:03:48
night. And back sleeping, if you do it00:03:50
poorly, can also cause problems. If you00:03:52
prop your head up too high, your airway00:03:55
narrows and snoring gets worse. And if00:03:57
you don't support your legs, your lower00:03:59
spine can arch uncomfortably. And that's00:04:01
why so many people sleeping on their00:04:03
back just hate it. And their body senses00:04:06
strain and wakes them up to move. But00:04:08
back sleeping, when you do it correctly,00:04:10
allows gravity to open your lungs and00:04:12
encourages nasal breathing, which helps00:04:14
to lower [music] stress hormones. Side00:04:15
sleeping is safer for most people00:04:17
because it naturally keeps your airway00:04:19
more open. It's also easier on your00:04:22
spine, but only if your neck is properly00:04:24
supported, and your knees and hips and00:04:26
your spine are neutral under gravity's00:04:28
pull. So, if you have the right setup,00:04:30
sleeping on your side or your back, can00:04:32
prevent micro awakenings and give your00:04:34
parasympathetic nervous system, that00:04:37
rest and digest mode, room to take over.00:04:40
And here's exactly how to set yourself00:04:42
up for success. Start with your head and00:04:44
neck. Use a pillow that keeps your head00:04:46
heavy, but neutral, not bent forward,00:04:49
not tilted, [music]00:04:50
and not craned back. You might need more00:04:53
than one pillow. You might need a00:04:54
thicker pillow. You might need a thinner00:04:56
pillow. If you sleep on your side, use a00:04:58
pillow that fills the space between your00:05:00
ear and your shoulder completely so your00:05:02
neck doesn't sag under gravity. Add a00:05:04
small pillow between your knees to stop00:05:06
[music] your hips from twisting and00:05:07
pulling your spine out of line. And if00:05:09
you sleep on your back, elevate your00:05:11
legs just a little bit with a small00:05:13
pillow or a rolled towel under your00:05:14
knees and let gravity just ease the00:05:16
pressure on your lower back. It can make00:05:18
a huge difference for your sleep00:05:20
quality. You can tuck your shoulders00:05:21
slightly back so your chest stays open,00:05:24
making breathing easier and signaling00:05:26
calm to your nervous system. Keep your00:05:27
wrists neutral instead [music] of bent00:05:29
to avoid tingling or numbness. And if00:05:32
you're a stomach sleeper, do whatever00:05:33
you can to train yourself out of [music]00:05:35
it. It's the worst position because00:05:37
gravity is literally pressing your00:05:38
organs and twisting [music] your neck00:05:40
all night. It does take time to retrain00:05:42
your body and having a really good00:05:44
mattress can help. Memory foam00:05:46
mattresses usually have toxins that00:05:48
don't feel good. I sleep on a Essentia00:05:51
mattress. You can use code Dave at my00:05:53
essentia.com. And I do that because it00:05:55
stops my body from having these00:05:57
problems. Cuz even small tweaks like00:05:59
adjusting pillow height or supporting00:06:01
your knees or opening your shoulders can00:06:03
help with gravity. So can a really good00:06:05
mattress. But these hacks, it's about00:06:08
how you reduce tossing and turning. You00:06:10
cut down micro awakenings and you00:06:12
finally slip into this deeper, more00:06:13
restorative sleep. But posture alone00:06:16
isn't going to flip your brain's deep00:06:19
sleep switch. Cuz even with the right00:06:21
sleep posture, if you fuel your body the00:06:23
wrong way before bed, your brain's going00:06:24
to keep waking up all night. Most of us00:06:26
never realize that what we eat and when00:06:29
is one of the biggest hidden disruptors00:06:31
of deep sleep in particular. We assume00:06:34
that food only matters for weight loss00:06:36
or energy during the day. But if you sit00:06:38
down and you [snorts] eat something00:06:40
right before bed, your insulin levels00:06:42
stay high at the exact moment your brain00:06:43
is trying to drop into repair mode. And00:06:47
late night carbs spike blood sugar more,00:06:49
which causes a crash in the middle of00:06:51
the night. And that's why you suddenly00:06:53
wake up at 2 or 3:00 a.m. and you can't00:06:55
get back to sleep. It turns out that00:06:56
when melatonin goes up, your body00:06:58
becomes insulin resistant, which is why00:07:00
carbs at bedtime are so bad for you.00:07:02
Also, a lot of protein too close to00:07:04
bedtime can mess with your sleep00:07:06
quality. Protein takes a long time to00:07:07
digest. And if your body is too busy00:07:09
using energy to digest protein, even00:07:12
moving blood into your stomach and your00:07:14
gut, well, it's not going to go into00:07:15
your brain, [music] and your body won't00:07:17
focus on repair and recovery. And yes,00:07:19
alcohol, it tricks you into falling00:07:21
asleep faster, but it absolutely00:07:22
destroys your REM sleep cycles. REM00:07:24
cycles are the dreamrich stages of00:07:27
lighter sleep that help your brain reset00:07:29
and store memories. So, heavy digestion00:07:31
will raise your core body temperature,00:07:34
which blocks your body's ability to00:07:35
enter deep sleep because you're supposed00:07:37
to be colder at night, not warmer00:07:39
because you just ate [music] a steak.00:07:40
People try expensive supplements, and00:07:42
some of them really work, but it doesn't00:07:44
quite connect your wakeups to the food00:07:46
chemistry that's happening inside your00:07:48
body. One of my favorite sleep00:07:50
supplements is from quality of life.com.00:07:52
I helped to formulate it and use code00:07:55
Dave, too, and you can save some money.00:07:56
And there's one small change in food00:07:59
timing that will also flip a biological00:08:01
switch for your sleep. Eating at the00:08:02
correct time sends that signal to your00:08:04
nervous system. It's safe to rest now00:08:06
and it's time to [music] rest now. So,00:08:08
by not overeating and not eating too00:08:10
late, it means your gut won't compete00:08:12
with your brain for those resources. So,00:08:14
you're not digesting when you should be00:08:15
repairing. And when you fix that food00:08:17
timing, your digestion magically gets00:08:19
better, your hormones work better, and00:08:21
your body chemistry shifts into00:08:23
nighttime mode. And here's exactly how00:08:25
to do it. Eat your main dinner 3 hours00:08:28
or longer before bed. And keep it00:08:30
balanced. [music] Lots of protein,00:08:32
healthy fat, and some clean carbs if00:08:34
you're in a carb eating cycle. In fact,00:08:36
you might find that having some carbs in00:08:38
your evening meal improves your sleep.00:08:39
It does for a lot of people. Avoid00:08:41
alcohol and avoid heavy fats too close00:08:43
to bedtime. That's why [music] you eat 300:08:45
hours before because those will delay00:08:47
melatonin and strain your digestion. You00:08:49
want to hydrate earlier in the day and00:08:51
taper off liquids at night so you don't00:08:53
have to wake up to pee. You might find00:08:55
that using a little bit of electrolyte00:08:57
in the water you do drink in the evening00:08:58
also helps it to go into your cells00:09:00
instead of your bladder. And most00:09:02
importantly, align that last bite with00:09:04
the setting sun or at least before full00:09:06
nightfall. And that single adjustment00:09:08
will calm your digestion. It'll [music]00:09:10
shift your circadian window, stabilize00:09:12
your biochemistry, and tells your body00:09:14
that it should actually get real rest.00:09:17
But even if your posture is perfect and00:09:19
you've timed your meal at the right00:09:21
time, there's still one factor that can00:09:23
destroy all of your progress in just a00:09:25
[music] few seconds. And it's something00:09:27
that people overlook the most, even00:09:29
though it's easy. We've trained00:09:30
ourselves to use screens and lamps and00:09:32
overhead lights all the time, and00:09:34
they're just a part of life, and we00:09:36
think they're [music] harmless. But that00:09:37
bright glow from your phone, your TV00:09:40
doesn't take very [music] much. It00:09:41
literally tells your brain that it's00:09:43
still daytime. And artificial light from00:09:45
screens [music] and from LED lights00:09:47
literally shuts down melatonin00:09:49
production almost instantly. Even 500:09:51
seconds of bright light can change your00:09:53
biochemistry. And this is because00:09:55
throughout all of the last 2 billion00:09:57
years of life being on the planet, there00:09:59
has never been bright white and blue00:10:00
light in the middle of the night ever.00:10:02
And if there was, it came from lightning00:10:04
which lasted for less than a second. So00:10:07
if you're sitting there in the bathroom00:10:08
brushing your teeth and wonder why you00:10:10
can't sleep and you wake up all the00:10:11
time, just look up. That'll tell you00:10:13
why. Overhead LEDs and bright bulbs00:10:15
trick your body into thinking the sun00:10:17
hasn't set or worse that it already set00:10:19
and then rose again. And your body has a00:10:21
built-in rhythm called the circadian00:10:23
rhythm. And it controls so much of how00:10:25
you age and how you feel. It's like a00:10:27
master clock. [music] Controls when you00:10:28
feel wide awake, when you naturally get00:10:31
hungry, whether you wake up full of00:10:33
energy, and when you're ready to pass00:10:34
out for the night. If you disrupt that00:10:36
rhythm with late meals or worse with00:10:38
bright lights, even for a few seconds at00:10:40
night, your body gets really mixed00:10:42
signals, you feel wired when you should00:10:44
be sleepy, and you feel tired when you00:10:46
should feel alert. And [music]00:10:48
everyone's rhythm is broken today00:10:49
because we're exposed to massive amounts00:10:51
of unnatural light long after the sun00:10:53
goes down. And lights today are much00:10:55
brighter than they were 10 years ago or00:10:57
20 or 30 years ago. [music] So, the00:10:59
problem gets worse and we get more and00:11:01
more stressed because our sleep gets00:11:02
worse and worse because our lights are00:11:04
on all the time.00:11:05
Even the faint glow of a television in00:11:07
the background confuses your body's00:11:09
internal clock. And TV backlights today00:11:12
are 10 times brighter than they were in00:11:14
1990. And this is affecting us. And your00:11:17
indoor light in your living room is 10000:11:20
times [music] brighter than natural00:11:21
dusk. That's enough to spike your00:11:23
cortisol. Tell your body it's daytime.00:11:25
Suppress melatonin right when your body00:11:27
needs it, which keeps you on high alert00:11:29
when you should be powering down. It's00:11:31
no wonder so many people lie awake at00:11:32
night even when they feel exhausted. But00:11:35
there's an actual switch inside your00:11:36
brain that controls [music] deep sleep.00:11:38
It's called the superchismatic nucleus00:11:40
or SCN. It's a tiny little cluster of00:11:43
neurons behind your eyes and it acts as00:11:45
a master clock for your whole body.00:11:47
Think of it like a control center that00:11:49
tells all of you whether it's day mode00:11:52
or night mode. So your eyes are not just00:11:55
for seeing. They feed light signals00:11:57
directly into the SCN. And when the00:12:00
right light hits your eyes in the00:12:01
morning, that switch sets a timer for00:12:03
when melatonin is going to rise later at00:12:05
night. So if you flood your eyes with00:12:07
bright light after sunset, you confuse00:12:09
the switch. [music] That's going to00:12:11
delay melatonin, keeps your nervous00:12:12
system alert, which means even if you do00:12:14
go to sleep, it's not deep restorative00:12:17
sleep. And once you understand that, the00:12:19
light becomes the main lever for sleep00:12:21
quality, even more important than food.00:12:23
If you were to dim your environment to00:12:25
candle light vibes and shift to warm red00:12:28
light at night, your nervous system gets00:12:30
the message that it's safe to sleep.00:12:32
Because unless it's really bright, red00:12:34
light doesn't count as light. Your body00:12:36
just lets it go in and it doesn't change00:12:38
your timing signals. When you expose00:12:40
yourself to actual morning sunlight00:12:42
[music] as soon as you wake up, you00:12:44
anchor your circadian rhythm for the00:12:45
entire day, which pays off with deeper00:12:48
sleep that night. Think about it like00:12:50
this. You're mimicking nature. bright00:12:52
sunlight in the morning say, "Hey buddy,00:12:54
wake up." And then in the evening, dim00:12:57
fire light, red light, [music] which is,00:12:59
"Hey buddy, slow down." And when you do00:13:01
this, magically, all of your hormones00:13:04
get better and your sleep gets better.00:13:06
When you master light, your body learns00:13:08
to transition automatically. Your00:13:09
cortisol peaks in the morning, which00:13:11
gives you energy, and melatonin rises at00:13:13
night, which [music] gives you rest. The00:13:15
easiest way to have the right color00:13:17
light at night is true dark glasses,00:13:19
which I invented 10 years ago. I don't00:13:22
get jet lag anywhere on the planet. When00:13:23
the sun goes down, I put on our glasses00:13:26
designed for evening time [music] and it00:13:29
blocks all of the colors of light that00:13:31
tell my brain that it's daytime. [music]00:13:33
That means I can watch Netflix and I00:13:35
don't pay the price when I go to bed.00:13:37
Just go to truearch.com to check these00:13:39
out and [music] use code Dave 2 and you00:13:41
can save some money. It's like noise00:13:42
cancelling headphones for your eyes. And00:13:44
we published a study in a medical00:13:45
journal showing that true dark glasses00:13:48
shift your brain waves within 15 [music]00:13:50
minutes, which moves you more towards00:13:53
calm and away from stress. These00:13:54
actually work. That's why I made them.00:13:56
When you get your circadian rhythm fully00:13:58
dialed in like this, your sleep becomes00:14:00
way deeper. Your rim cycles more stable.00:14:03
And if you use a sleep tracker, you see00:14:04
[music] the difference. Your00:14:06
parasympathetic nervous system takes00:14:07
over. Your body starts repairing itself.00:14:10
It cleans your brain out better. It00:14:11
resets your [music] hormones. And here's00:14:13
how to reset your circadian rhythm and00:14:15
flip on your sleep switch. Wear the true00:14:17
dark glasses. They're going to filter00:14:18
blue, green, and violet light in the00:14:20
evenings, [music] which are what talks00:14:21
to your SDN and breaks your circadian00:14:23
rhythm. Ideally, it's 90 [music] minutes00:14:25
before bed. Dim every light in your home00:14:27
as much as you can. It's not normal to00:14:29
have a brightly lit home in the evening.00:14:31
So, just dim [music] everything. Switch00:14:33
your bulbs over to amber or ideally red00:14:36
lamps and avoid these bright overhead00:14:38
fixers shining down because your body00:14:40
[music] knows if there's bright light00:14:41
above you, it must be the middle of the00:14:43
day. And if you're going to use screens,00:14:45
which let's face it, most of us do, wear00:14:47
the true dark glasses or [music] use at00:14:50
least the app on your phone that'll00:14:51
shift to night mode. And yes, we should00:14:54
all go screenree at night, but most of00:14:55
us don't. And if you can watch the00:14:58
[music] actual sunset without sunglasses00:15:00
on, that sends a signal to the SCN that00:15:03
the night cycle is beginning. And make00:15:05
sure your room is completely dark. You00:15:08
need real blackout curtains that00:15:09
completely block light. [music] Cover00:15:11
any LEDs, any little light sources with00:15:14
black electrical tape. It's going to00:15:16
maximize your melatonin production. And00:15:18
it's surprising what a little green LED00:15:20
will do to ruin your quality of [music]00:15:21
sleep. Keep your bedroom cool because00:15:23
temperature plays a meaningful role in00:15:25
signaling your body that it's nighttime00:15:27
so you [music] get better sleep. You00:15:28
want to minimize noise and electronic00:15:30
devices and turn off Wi-Fi if it's00:15:33
really close to your bed at least00:15:34
because that is shown in studies to00:15:35
disrupt [music] sleep. In the morning,00:15:37
spend 5 or 10 minutes outside in real00:15:39
sunlight. It doesn't take very long.00:15:40
Just take off the sunglasses before you00:15:42
do it. And sadly, if you're behind a00:15:44
window, you don't get the full morning00:15:45
signal. You need to be outdoors. And00:15:47
that single habit locks your circadian00:15:49
rhythm in and it sets your sleep up that00:15:52
night to be much [music] better. Look,00:15:54
for thousands of years, humans didn't00:15:56
need sleep hacks. We just followed00:15:58
nature's rhythm. And you don't need to00:16:00
fix your sleep. You just need to stop00:16:02
breaking your sleep. The switch has00:16:03
always been there. And tonight, you can00:16:05
finally flip [music] it on.Description:
Try TrueDark Glasses: https://truedark.com/?coupon-code=DAVETUBE&sc-page=shop Kill your zombie cells with: https://www.qualialife.com/partners/dave-asprey/qualia-nad?cpdc=DAVENAD&rfsn=5311151.6af0629 Your brain has a built-in switch that controls deep sleep but for most people, it’s turned off. In this video, Dave Asprey exposes the hidden factors blocking your deep sleep. He shows how small changes to posture, meal timing, and lighting can reactivate your brain’s sleep control center so you sleep deeper, recover faster, and wake up refreshed, all in 6.5 hours a night. This video was produced by One Billion Media, an agency that specializes in YouTube virality for health brands and experts. Learn more about their work here: https://onebillionmedia.com/ Timestamps 00:00 – The Hidden Sleep Switch Nobody Talks About 01:35 – The Root Causes of Bad Sleep 02:13 – The Invisible Force Ruining Your Sleep 03:48 – The Worst Sleeping Positions (and Why) 04:30 – Correct Setup for Side and Back Sleepers 06:23 – Why Food Timing Destroys Deep Sleep 08:29 – The 3-Hour Rule 09:33 – The Circadian Rhythm Problem in Modern Life 11:30 – The Brain’s Master Clock 12:30 – Mimicking Nature with Morning and Evening Light 14:20 – Proof That Light Manipulation Works 15:05 – How to Reset Your Circadian Rhythm Step-by-Step Connect with Dave Asprey! Website: https://daveasprey.com/ TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https://www.facebook.com/unsupportedbrowser Facebook: https://www.facebook.com/unsupportedbrowser X: https://x.com/daveasprey YouTube: https://www.youtube.com/c/daveaspreybpr The Human Upgrade Podcast: https://www.facebook.com/unsupportedbrowser https://www.facebook.com/unsupportedbrowser?_rdr Danger Coffee: https://dangercoffee.com/DAVE15 Dave Asprey’s BEYOND Conference: https://beyondconference.com/ Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Upgrade Collective: https://www.ourupgradecollective.com/ Upgrade Labs: https://upgradelabs.com/ 40 Years of Zen: https://40yearsofzen.com/
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