105- Ben’s Top Tips to Optimize Sleep

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Ben gives his greatest tips to optimize your sleep.  He discusses everything from mushrooms to supplements and of course environmental optimization.  The key factors that effect your sleep are light sources and stimulants removing those as it gets closer to bedtime will be a huge benefit to getting better sleep.  Additionally reducing EMFs, stressors and of course supplementation will help you get better rest and let you get the most out of your day!

This episode is brought to you by Four Sigmatic.  For 15% off your mushroom coffee, tea and blend needs use code Muscle at checkout or go to foursigmatic.com/muscle.  Don’t forget to pick up their Reishi Products to help optimize your sleep!


Time Stamps:

2:30- Pay attention to the factors that will effect sleep.

5:45- The night time routine.  Control your environment a few hours before bed to optimize it for a quality nights sleep.

7:30- Control your circadian clock.  Your circadian rhythm starts in the morning.  A huge component is getting some early am sunlight.

9:00- Own the night.  Eliminating sources of blue light will boost natural melatonin production to help you sleep naturally and deeply.

10:15- Eliminate EMFs as much as possible to reduce external stressors on your body.

12:45- Kill all the light.  Sleep in a cave! No light should be present when you are sleeping.  The only things you should do in your bedroom start with the letter S!

14:40- Organ circadian rhythm.  Why 7-8 hours of sleep is necessary for your body to reset.

16:30- Optimize your environment for a healthy life.

18:30- Utilize journaling to release your mind and positive thoughts and meditation to create a relaxed, positive mindset.

21:00- Ben’s recommended sleep supplements, mag 3, greens, glutamine, alpha gpc and much more!

24:10- Ben loves Four Sigmatic Reishi! It is extremely calming and absolutely delicious in tea as well as in Four Sigmatic Reishi Hot Cacao.

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This podcast is brought to you by Prime Fitness USA,  bringing you the most innovative strength training equipment using their patented SmartStrength technology.

This podcast is brought to you by ATP Lab! For cutting-edge supplementation with a purpose, check out ATP Labs.

This podcast is made possible by Gasp! Top notch quality training wear, Muscle Expert approved training gear!

Get 10% off when you use the discount code BEN10 at checkout at Gasp Online Today!

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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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