Insights on Sleep, Health, and Growth: Kristen Holmes Unravels the Secrets caelum1infernum Actifit Report Card: January 6 2024
Fitness Scientist Kristen Holmes
If you want to watch the Diary Of The CEO video on YouTube this is the Time Stamps in case you want to skip some parts;
00:00: Having sex before sleep improves sleep and recovery, while circadian rhythms significantly impact health.
8:48: ⏰ Circadian disruption can have serious health consequences, affecting everything from fertility to mental health.
17:06: 🛌 Irregular sleep patterns and variability in sleep time can impact health and make individuals more vulnerable to disease and disorders.
25:39: 🕒 The video discusses time-restricted eating and its implications on circadian rhythm and the body.
33:36: ⏰ The impact of exercise timing and exposure to light on feeling awake and alert in the morning.
41:56: 💔 The speaker reflects on shedding people from their life who hinder personal growth, influenced by a difficult upbringing.
51:50: 🍺 The speaker discusses quitting alcohol and the impact it has had on their social circle.
1:00:23: ☕ The video discusses the impact of caffeine on circadian rhythms and the importance of timing for better sleep quality.
1:09:00: 💤 The video discusses the importance of understanding individual sleep needs and the impact of sleep debt on performance.
1:17:31: 💤 The release of oxytocin after ejaculation may cause sleepiness, while the chemical is associated with feelings of connection and safety during sex.
1:25:52: ⚖️ Managing stress and optimizing nutrition and hydration are key for overall health and well-being.
1:34:24: 🌱 The video discusses the importance of building good habits and behaviors to achieve a growth mindset and a bright future.
1:42:26: 🌱 The speaker discusses the importance of identifying and practicing
Below is my notes for the whole show Enjoy the notes. I am sure you will love this episode.
Sleep-wake timing is the mother of all healthy functions on the human body
physical mental and behavioral changes that happens between 24 hour cycle it will change when you do not have sleep
If you miss the sleep and wake timing or basically having less sleep you physical mental and behavioral will be in a weird way you will miss hometown even due to the sleep timing is being disrupted
If you sleep late once or twice, it does not effect your body, but if you constantly sleep late on a daily basis, it can cause cancer, metabolic disease, and mental health issues.
If you're awake from 10pm to 4am likely have disruption the natural cycle increase risk of cancer, fertility, mental and so on
You need to follow the master clock because your body tells you what to do not you tell the body what to do
Constant unnatural light is the problem, especially from your phone, and we have never adapted to blue light from screen phones, TV and so on.
10pm to 4am if you keep seeing this lights, you will likely go into depression
We have not evolved for the modern world, where lights are everywhere at any time, and eating habits. we were hunters and gatherers
Do not eat food when the sun goes down because that is the time your body needs to sleep and recover if you eat before you sleep your body will not recover properly because your body is busy digesting food rather than recover the body and brain functions
We are sensitive to lights Even a small light on our phone can effect our sleep because it is not natural light but artificial light. Light from the moon is fine, but whatever is not natural will effect our body. That is also why hotel rooms are very dark at night because they know the lights coming into the room is not good for a good night's sleep
Get rid of people who does not support who you want to be on the positive note
Alcohol effect sleep quality even with one glass of wine
The more you drink, the quality of your sleep will decline.
Having sex before sleep improves sleep and recovery, while circadian rhythms significantly impact health.
Having sex before you sleep will improve your sleep quality
Meaning of Circadian Rhythm:
Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment. Our physiology and behavior are shaped by the Earth's rotation around its axis.
shift workers who is up from 10pm to 4am even for two hours you are up in this time frame is considered shift workers and shift workers usually will die 15 years earlier on average than a person who sleep from 10pm to 4a.m. (looks like i shorten my life quite a bit, haha)
Shift workers are much more vulnerable to suicide or thinking about suicide attempts (make sense, I used to be like this when I was younger but after I tried to lead a healthy life, It never even crossed my mind so in a way, we can reduce or eliminate this thought as long as we try to improve ourselves on a daily basis)
Sleep pattern for shift workers are random there is no pattern, and the negative consequences are more random, which is scary because you will never know what type of stress they are going through. Basically, shift workers are robots on demand.
Shift workers bodies work much harder to manage stress due to unnatural waking and sleep patterns. ( something that I do is double inhale and exhale purposefully for 10 to 20 times to reduce stress.)
Sleep deprivation can be felt by your co-workers but not you because you only adapt to it.
Surprisingly, when leaders have enough sleep, your co-workers felt safer in your leadership
The more sleep debt you are carrying the more accidents you will have
Sex with partners is a health-promoting behavior. better sleep and a better recovery from sleep. (not one-night stand)
Masterbation does not do anything good or bad to your sleep pattern, but it does make the man calm. But without a partner who is connected and safe, it is much better and helps you fall asleep faster and have deeper sleep with a partner.
Being grateful and having a growth mindset makes your mood surprisingly healthier and more productive
Even when there is no hope, it helps you grow when you are Optimistic
Where to start? Get as much light as possible that is the core to your bodies functions
Kristen Holmes does not believe in competition she believe in growth. If you live with what you believe, basically your values, then you will get what you want Do not compete it will only reduce your growth
So on with the activity report
- Hudayriyat Abu Dhabi UAE. The artwork on each building is beautiful
- Finally I manage to fix the transportation problems when the restaurant is open we are good to go
- Hudayriyat island 🏝️
- On the way home 🏡
- Night time I went to Family Park Khalidiya Daratulmiya Abu Dhabi
- beautiful night sky
- Roads in Abu Dhabi
That's all for today I hope you enjoyed reading have a blessed day.
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Wow! This is crazy insightful. I feel bad reading this fully packed and educational piece in the dark after reading the part where my eyes will never be used to the light from my phone. Will read it all in the daytime then or when there is light around me. Thank you loads✨💕
Don't worry about it. What I did recently when it's time for bed I switched off all lights in the room and I put like a blanket curtain around me to make it darker and quieter the weird thing is I wake up earlier I sleep less but I'm more energetic for some reason I think it work.
I need to do more experiment on this on myself to see the results.
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That sounds awesome. I was able to finish up from where I stopped yesterday and learned loads more, thanks for sharing.
It's great you have transportation all settled to and from work. Have an awesome new week.✨
Fantastic 😊 I'm glad I can share useful information ℹ️ with everyone thank you for letting me know appreciate it
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I really appreciate the recaps that you do of the videos that you've been watching! Very useful information indeed! You're definitely in a phase of rapid growth, brother, which is excellent to see! The aras were you are now is quite lovely! I hope that you're enjoying it! 😁 🙏 💚 ✨ 🤙
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Believe it or not it's quite hard to do this type of post I have to force myself to watch it haha 🤣 my mind always have a million things to do but im glad I forced myself do to all these things i learn a lot from these videos 📸
I hope you enjoyed this episode brother
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Haha...think of it as training and disciple! It definitely seems to be good for you to watch and write about them!
Well, I didn't watch the video (super busy Hive day), but I did enjoy you sharing about it! 😁 🙏 💚 ✨ 🤙
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Thank you brother glad you liked it
Sure thing, you're always very welcome, brother! Indeedy, I did! 😁 🙏 💚 ✨ 🤙
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