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Working Out the Best Schedule for Exercise and Sleep with Roman Fischer
21 Plays11 months ago
Daily exercise helps you rest better at night, but timing your workouts can be tricky. Work out too close to bed, and it may be harder for your body to calm down. Yet committing to early morning workouts can also cut into the sleep your body needs. How can we establish consistent exercise routines that improve our sleep instead of hindering it?
Roman Fischer is a high performance coach who specializes in creating personalized fitness and nutrition plans to help clients reach their health goals.
Connect with Roman at romanfischerofficial.com and at @romanfischerofficial on Facebook, Instagram, TikTok, and YouTube, and @theromanfischer on Twitter.
In this episode:
- How the pandemic inspired Roman's fitness coaching
- Why big box gyms don't work for everyone
- Nutritional plans that aren't just fad diets
- Finding the best time of day to work out
- Developing a consistent workout routine
- Why your muscles need sleep to heal and strengthen
- The benefits of going to bed before midnight
- Lifestyle habits and supplements for sleep
Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!
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Transcript
Impact of Exercise on Sleep Quality
00:00:00
Speaker
You might be listening to this episode in your car or while you're cooking, or maybe while you're on a walk or working out. Whether you consider yourself a gym rat or you just try to get your steps in a couple days a week, you're likely aware that exercise has a relationship to how well you sleep. Personally, I can attest that on days when I get a workout in, I'm physically active, I fall asleep much faster, and I have a higher quality of sleep.
00:00:29
Speaker
on days where I really don't get my energy out, I feel that at the end of the day and it's harder for me to wind down and go to bed. But if you research this topic, there seems to be a lot of conflicting information. Many sources say that the best time of day to work out is in the early morning.
00:00:46
Speaker
It's a great way to start your day. It's easy to keep the routine, all of these other kinds of reasons. But especially if you work a typical nine to five kind of job, waking up early in the morning can seem counterintuitive if you're trying to prioritize enough sleep. And then there's other articles out there that talk about how working out in the evening can be detrimental to sleep. If you accelerate your heart rate too close to going to bed, it can be harder to wind down, but then Other studies have looked into this and found that there was not a noticeable effect. And as is often the case when we're talking about anything related to human health, it seems that there needs to be room for nuance and for personal differences in finding the best routine and rhythm for getting physical exercise in and still getting the sleep that you know your body and mind
Roman Fisher's Fitness Philosophy
00:01:41
Speaker
needs.
00:01:41
Speaker
So to better understand this topic, I reached out to a fitness and nutrition coach, Roman Fisher, who is truly passionate about this idea of creating personalized fitness plans, not just putting people in a box of you have to do a certain workout at a certain time in order to be healthy. So maybe instead of asking when is the best time to work out, we can consider how exercise and nutrition work together with getting enough sleep for overall physical health.
00:02:11
Speaker
So whether you are on the treadmill or elliptical right now or you are thinking about adding that to your routine later this week, I hope the conversation is inspiring.
00:02:23
Speaker
Today, I talk with actor model and high performance coach Roman Fischer about where he finds motivation to maintain physical fitness and how we can think about developing personalized workout routines with both consistency and prioritization of a good night's sleep.
00:02:44
Speaker
I'm Jimmy Leonard. This is Swenio Labs.
00:02:51
Speaker
So Roman Fisher, welcome to Swenio Labs. How are you today? Hey, thank you for having me. Yeah. Doing good. Yeah. It's my pleasure for sure. So I'm excited about this topic. This is something a little different than what we normally have on the show. So if you listen to the show a lot, you know, a lot of our episodes recently have taken more of a mental health angle, which is obviously really important. But today we're going to talk a little bit more about like the,
00:03:19
Speaker
the physical health piece of it. I'm sure there's some overlap there to mind and body, all of those things. But I'd love to start with your background, if that's okay. Among many other things, you are a high performance coach. So tell me how you got there.
00:03:33
Speaker
It honestly started with me first wanting to get into fitness. Honestly, before anything, before I even wanted to help other people, I wanted to help myself and just feel better, feel better, have more energy, ah you know increase my overall just self-confidence, energy, and um my physique. I wanted to gain muscle, gain definition, just feel better, right? Just feel better, sleep better, all those things, all those benefits ah that you know you can get from working out.
Commitment to Fitness and Coaching Journey
00:04:01
Speaker
Upon seeing my younger brother lift weights and get into fitness, that actually inspired me to pick up the weights for myself and finally start you know getting into into that jury of bettering myself just through working out.
00:04:17
Speaker
And ever since, I got to be honest, ever since I've never looked back because, yeah, there's been, you know, obstacles, setbacks and challenges that have tried to present themselves and get in the way between me and my fitness. But I've never once, never once yielded my, you know, overall goals and my fitness for anyone challenge. So I've always been addicted, in fact, to fitness ever since I started.
00:04:43
Speaker
And I'd say in what I'm 26 now, 26, I started this at 15. So I've been at this for at least 11 plus years. And I've only missed one week of working out and the whole time of doing this, not even exaggerating, but I've been that addicted to it because I feel so great after that even on a day or maybe on a morning, let's just say one night, I don't always sleep a hundred percent.
00:05:07
Speaker
uh you know of course so working out's helped with that but let's just say i have one of those nights where i just don't sleep as good as i usually could i may not feel it as much as wanting to go to the gym or and work out but when i can just remember quickly remember how much better i will feel and have felt after a workout It's so easy to, you know, not succumb to those, you know, feelings of, um, I'm just not going to work out today. I'll pull it off, you know, for another day, pull it off for another week. So I never get in that mindset because I'm quickly reminded by my own self and my own experiences, how, uh, you know, how effective it's been for me in a good way for my health and for my wellbeing.
00:05:50
Speaker
So that's honestly what got the fire inside of me as far as the passion, the immense passion, the immense feel for wanting to be in fitness just for myself. Upon that though, after I realized that I want fitness not just for me and myself and my overall health,
00:06:09
Speaker
I then realized upon doing a lot of self-reflection, journeying through acting, modeling, and really just, ah you know, fitness and bodybuilding, even, I started to realize that, you know, it's great to gain muscle, burn fat. It's great to help my own health and just live longer, feel better and be healthier and sleep better. But in the process of that,
00:06:33
Speaker
I did some self-reflection and so I really analyzed who I was at the at the inner core, the deepest core possible. And I started to pick up that, hey, I'm a humanitarian. ah You know, some of the stuff I've done over the years has been very much being a humanitarian. And it wasn't, you know, being a trainer, a fitness trainer at that point, it was just helping people out just to help people out along my way, ah along my journey and path in what I was doing.
00:06:59
Speaker
ah But then and when I realized that and I discovered that and really, really ah brought that to light into my forefront of my mind at that point, I realized, man, if I am a humanitarian, which I am, and I love fitness, why not combine them both and honestly, essentially get personal training or high performance coaching, which is ah ultimately when I became. ah So that's really what got me into the realm of then wanting to finally help people out.
00:07:27
Speaker
ah with their fitness and with their health. And then upon that, it was right during, crazy enough, it was right during the pandemic, it was right during the pandemic, right smackdown during COVID, ah even specifically about February of 2020, so literally so long ago, but right during the beginning of all that.
00:07:51
Speaker
I had that realization that, okay, I'm going to start helping people out now because I want to help other people out, you know, and get the same benefits that I was getting. And maybe they have different goals than I did. Fine. But I still want to help them out in their fitness journey and their fitness goals.
00:08:08
Speaker
So I realized that was definitely one of the main paths I wanted to take ah alongside acting and modeling. But right before COVID did hit, I was wanting to see about getting a job at a gym, which I was close to landing. But then I realized right during the pandemic was when I was trying to do that. And I was like right before it hit America pretty heavily. And so I was about to get a job, but then that literally hit right around that time then.
00:08:34
Speaker
And then even if I wanted to you know fully work at a gym, no matter how long that may have been, I was denied that chance anyway. So I was literally locked out of that after getting my certification with NASM and studying a lot for that, taking it, passing it my first time, but ultimately never really using it, ah just using some of that foundation and foundational
Shift to Online Coaching
00:08:56
Speaker
knowledge. Of course, a lot of my knowledge has been through self-experience, but Getting that extra bit of information wast wasn't at all bad, ah but still didn't use that for a gym or anything. To this day, I actually realized that you know launching ah Roman Fisher Fitness, just purely online fitness coaching and high performance coaching online has been one of the best moves I've made. and
00:09:21
Speaker
It was actually right during that that pandemic ah phase, an era. And that's actually what caused me to go online because some people were questioning it. But then I was saying to myself and even to them that, yeah, it's a little questionable, but at the same time, everyone is home and everything is either done at home or virtually from home. So anything regarding fitness at this point is nothing but virtual.
00:09:47
Speaker
ah So because of that, this is probably the best thing to to do you if I'm going to try to not just capitalize on it, but even more so help people out in the process of that. It's been very rewarding ever since. And ultimately, I didn't want to be just that gen trainer anyway, where they just give you some workouts, maybe a meal plan, but typically just workouts that are typically even cookie cutter workouts.
00:10:13
Speaker
Not saying every gym trainer is like that, but there are a lot of gym trainers that don't always give their 100% like they could and like they should. And so with me, I wanted to be different from just your everyday average run of the mill trainer at a gym, at a big box gym, like an LA fitness, a gold's gym, planet fitness. I wanted to be different.
00:10:33
Speaker
I wanted to help give them customized workouts to fit their exact you know goals and needs of their fitness journey, but also customized meals so that they can better get to their goals because they're both important to have, especially to customize both of them equally. And then from there, given the mindset, the mindset coaching that they likely need to and it was during that pandemic era that a lot of people needed a lot of mindset coaching in the process because so many people were isolated whether they like to be or not there's just a lot of isolation going on a lot of you know uh socializing that
00:11:12
Speaker
may have been done for some people behind closed doors, but there's a lot of people that were living alone. They didn't have roommates, they didn't have a family, none of that. So they were what literally, you know, the walls were caving in. And so ah to make that just a lot better and a lot ah more productive and mentally more stimulating and healthy for them, i you know worked with them for their mindset.
High-Performance Coaching Explained
00:11:36
Speaker
Not always just fitness, but of course their mindset, which I'm going to be honest anyway, is the the forefront of everything anyway. It's the helm. It's the but very, very top you know level of everything. It is literally the foundation.
00:11:50
Speaker
So that's really what got me into the high performance aspect of coaching where it's not just helping them out, getting them to their goal, but really customizing the plan along the way with workouts, with meals, and of course mindset above all.
00:12:05
Speaker
I love it. Yeah, you clearly have passion for it, which is awesome. So Roman, a couple of questions came to mind for me. ah So I'm wondering if maybe people listening to this are unfamiliar with the term high performance coach. How is that different than a gym trainer or a personal trainer?
00:12:21
Speaker
Yeah, just as I was ah referencing earlier, what the biggest, clearest you know difference or distinction is between just the average run of the mill gym trainers or big box gym trainers and high performance coaches, much like myself.
00:12:36
Speaker
is really that we tailor everything, not just their workouts, fully, fully customized completely to their goals, a hundred percent of the time, but also their meals are fully catered to their goals. And even if they like a certain way of eating.
00:12:52
Speaker
I don't do fad diets, but if the client really, really wants to do a fad diet, I don't advocate them. But ah let's just say one prefers, you know, being a vegan or prefers, you know, paleo or keto, whatever it might be. I still tailor it to that, you know, that goal if they want that. So I also do that. And then of course,
00:13:12
Speaker
really, really, really doing these accountability coaching calls on Zoom. Like kind of what we're doing now, as far as being on Zoom, I do it just with the, you know, the client where we talk one-on-one specifically about how their workouts are going, meeting with them at least once to twice a week, ah discussing how their meals are going. Do they want any any adjustments? So really, it's more of an intimate connection, not just customized workouts, not just customized meals where gym trainers maybe just give at best, maybe customized workouts. We give both that and the meals. Plus, I'm ah with them 100% of the way, 24 seven support around the clock. So anytime they want a phone call or text to me, they can literally do that for some you know guidance, accountability.
00:14:01
Speaker
which is very, very much needed in a fitness journey ah for a lot of people. But then also doing these coaching calls, these mentoring calls to really dial in, not just ah you know any adjustments or edits or updates we got to make to the meal planner workouts, but How, you know, how are they feeling physically, but even more so, how are they feeling mentally, emotionally? And what are some things we could potentially work on and write down that could help, you know, keep our mindset in a positive light and in a positive manner and reinforce just our positive, unlimited, limitless type of beliefs instead of getting, you know, back into the more negative, pessimistic,
00:14:45
Speaker
uh, you know, uh, limited or limiting beliefs that a lot of people tend to get and carry in life. And it's sad because it is so easy. I, I know from personal experience, I've been there a lot in my past where if things don't go a certain way or look a certain way right away, uh, even in the next like few days, I might think that, Hey,
00:15:05
Speaker
you know, this goal that I'm trying to achieve is just not possible or it may not be possible. But it does look that way sometimes, I'll be honest, but it's not quite like that. It is just part of the journey. There are struggles sometimes, but that's honestly what makes the ultimate destination that much more enjoyable and beautiful because there are going to be challenges. But as long as you keep battling against those,
00:15:33
Speaker
you're always going to get to where you want to be with enough you know consistency and persistence and tenacity. So really, that's that's the main thing. That's what does drive us to be a lot different from just your average everyday gym trainer.
00:15:49
Speaker
And yeah, since you mentioned it, I'm kind of waiting for the accountability questions to come my way. I'm like getting nervous. like Yeah. Yeah. Yeah. So so Roman, I did work out this morning. That's actually true. But I then had pizza for lunch. So I don't know if I'm going to be in trouble for that. It was homemade pizza, I'll say.
00:16:04
Speaker
So it that's good and but that's that's a good ah that's a good thing. um Yeah. And that's ah what's really funny is people that say they they are eating unhealthy, whether it's literally unhealthy, like actual junk food, or they could say it's unhealthy, but it could not necessarily be super unhealthy if you do make it more homemade, more whole ah quality foods and ingredients. And as long as that is typically true,
00:16:33
Speaker
you're usually doing pretty good with your nutrition. Of course, when it comes to pizza, we wanna do more you know for ah whole grain based carbs. And that's just how it is, complex carbs and all things we do. But you know having a cheat meal once a week even, even if it isn't the healthiest thing, isn't gonna derail you much. And as long as you're consistently mainly eating healthy foods, you're good.
00:17:01
Speaker
Well, that gives me some encouragement for sure. All right. So that's ah a really good background to get into it. So of course, Swen Your Labs podcast, one of the things we talk about a lot is sleep. So I've got a question for you. When it comes to workout, I think the.
00:17:16
Speaker
the stereotype, if if we can call it that, is the way to achieve your goals is to work out early in the morning, right? You know, set that alarm for 5am. No pain, no gain. And I'm a morning person. So that actually does work for me. I kind of enjoy getting out of bed and being active, but I know a lot of people aren't. So I'm curious Because you shared the willingness to to customize and find plans that work for people, what does that look like in your experience in terms of finding that optimal time of day to work out?
Optimal Workout Timing
00:17:51
Speaker
Yeah, ah well, for me, and of course, I'm different, you're different, everyone's different. So what works for me doesn't always 100% work for the next person in line. It could, but everyone's so different. For me personally, when it comes to me and my my own personal preferences and
00:18:09
Speaker
how I get my my best pump. I typically find that the best way I can do this is I love going to the gym. I'm more of a gym goer than just working out at home. I don't mind either one, but I always will be a gym goer. Number one, first and foremost. So I love working out in the morning. That's just me.
00:18:27
Speaker
Now, I would have to say my next go to would be midday, but definitely the early morning doesn't have to be five in the morning or six. In fact, I don't go ever that early, but I do like to just get enough rest in the morning, but still get out to the gym around anywhere, really anywhere from seven to nine o'clock at the latest. I even try to get it in before nine, but anywhere from seven and nine, that's like my, that's my perfect, you know, prime time. I like to say for my workouts.
00:18:57
Speaker
Uh, cause if I do it around that time, I'm just well rested enough, but I also love getting it, uh, getting it in that early. Cause I feel like maybe my energy's not at my peak, but I'm pretty refreshed cause I just slept.
00:19:13
Speaker
I got some coffee in me. I'm at the very start of the day, so I'm starting the day at a solid, solid you know tone. And what I like about doing it before anything else is anything else I got to do after, whether it be a modeling photo shoot, a potential audition or submission. If I do that,
00:19:33
Speaker
or just anything else related to helping clients that I have for fitness coaching or potentially taking on new, uh, you know, additional clients for my fitness coaching, all of that and content creation, everything else can be done later then. And I love working out first cause I'm taking care of myself first, uh, before anything else, before any other possible, you know, and interruptions or any, uh, you know, really urgent matters that could arise later in the day.
00:20:00
Speaker
So it makes it a lot easier to focus on myself. And then when I can do that, I feel good. I got that out of the way, took care of myself, my health, my body, closer to my own fitness goals. And then from there, I can better focus and be grounded, knowing that I got my endorphins going, my energy's up for my workout even more with the caffeine I had and the sleep. And then I can better focus on other people.
00:20:31
Speaker
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00:20:49
Speaker
All right, so let's let's take the flip side for a minute. So maybe somebody who's more of a night owl. ah Some people say it's bad to work out before bed. It's not going to, you know, it's going to disrupt your sleep or whatever it is. What's your perspective on that? If if somebody were to say to you, like, no, I i really just like morning is not for me. yeah I like to do my workouts after dinner. Do you find that that is disruptive to sleep or or how do you coach somebody through that if that's just kind of how their body functions?
00:21:19
Speaker
Right, right. I mean, I always am a firm believer, no matter who the client is, if they have that preference of trying to work out later, and that's just how it works best for them. I don't try to go against that, but I do advocate if they're doing it right before bed to do it at least a couple hours before bed. So I will say that you can technically work out later, even at night,
00:21:44
Speaker
But if you're going to do that, you better make sure to at least to allow minimum, allow two to three hours before, ah you know, before bedtime. Because I noticed I've done that before. I used to be the guy that would work out in the evening, even at night. I would not be a big fan, but sometimes it would just be easier to do that.
00:22:03
Speaker
And this was back when I had a nine to five and I was really working a lot of hours. And of course I could have swung it, got up even earlier, worked out in the morning, but i just I figured why not just work, then work out. I found it's better to do it the other way now, but if you're going to have a nine to five, of course. But when I was doing this, I would work my job, my nine to five, and then I would work that and then work out at night. And I noticed I would do it pretty close to bedtime. It was not easy to go to bed. And the reason being is because yes, working out is good for you. Yes, it's healthy and it does help you sleep. But that's only if you do it with at least a few hours or more separated before bed. Because if you do it too close to bed,
00:22:47
Speaker
Your you know your bloods pumping your bloods flowing and you got your heart rate up and that's pumping pretty good And you're really just making it harder to go to sleep then Yeah. I mean, that makes sense. It's kind of like you've, you've prepared your body for, for the day, right? Like you're getting ready to charge into battle and all of these things, but you're doing that at 9 PM or 10 PM. And so it's a little counterproductive in that way. Okay. So it's, it's good to hear your perspective on that. So, so if somebody's thinking, all right, maybe I want to give the, the morning workout a try, but I'm not so much of a morning person,
00:23:28
Speaker
What is the best way to actually have some consistency in that routine? You know, many people probably have some work schedule that's regular, but there's all sorts of things that come up, right? Maybe certain days of the week, you have to drop off the kids at school early, or you've got meetings that run late and all these other things are happening. So how do we find consistency in that? So of course, you I would I would recommend ah to do it in the morning for best results, ah you know especially if you already are a morning person, it just makes it easier and it's just going to be a lot better to set yourself up for success for the rest of the day ahead. Now, if you're not going to do that, especially if you're not a morning person,
00:24:10
Speaker
You could either you know try to condition yourself to ah becoming one by waking up gradually, waking up earlier, every 15 to 30 minutes earlier each day to you know get your body used to it. Don't ever go from one sleep schedule drastically to the other end. You could, but it's probably not going to end well because your body's not used to it. And that's just how our body operates and functions.
00:24:34
Speaker
So you can either do that gradually, change the time of ah your your bedtime and when you wake up to help your circadian rhythm so that way your body gets more used to getting up earlier. You could do that. That's number one. Or you could honestly just do you option two, option B, and keep the same amount of time or the same time you go to bed, same time you get up and work out whenever you like to. But always make sure it's a time that it's easiest and best for you.
00:25:04
Speaker
Because the worst thing that people do is they'll try to work out before work, maybe on a certain day, and then they'll try to work out long after work just because sometimes they just want to do that. Sometimes they just think it's better to do two different ways and adjust it and try different things out. And that's that's not a bad thing, but if you really want ultimate consistency, find the best time of day that you're usually most readily available, no matter what your schedule usually looks like.
00:25:34
Speaker
And then from there, make sure it's when you're at the most amount of energy possible. And also, of course, whenever you get a bed, because we all get a bed at different times, to an extent, ah you know, of course, you want to try to get a bed before midnight, especially if you're not working graveyard shift, if you're not one of those people. ah But beyond that, make sure no matter what, no matter when you work out, make sure to do this.
00:26:00
Speaker
minimum a few hours before bed. And then again, just establish just like you would be with your sleep that you got to be consistent with to sleep better and feel better the next day. It's also just as imperative and important to consistently have that schedule of when you work out. And I found that not just coming up with that and analyzing your schedule as a whole, as a, you know, just a ball of coal and seeing when you're usually most available, but also write this down, like pencil this in and a calendar if you can, or even if you don't want to do that, you could also just put it as a reminder, a daily reminder, literally, like if you have an iPhone, you could set a reminder on your iPhone, have it just reset every day at the same time that you want to work out. And it could literally say something like,
00:26:50
Speaker
work out in all capital letters with the flexia a flexing emoji. So that's a great way to get yourself motivated, but also remind yourself, hey, time to work out. So that's a great way to do it too. I found that's ah that's a very helpful way for a lot of people that don't like writing this stuff in a calendar every week or every day of the week. They can just have this come in on their phone.
00:27:12
Speaker
you know every single day that they decide to work out at that you know x and that ah that time, whatever it might be, 8 a.m., 12 p.m., 2 p.m., 6 p.m., 7 p.m., whatever it might be. But that's a great way to keep that consistency ah to really, really remind that person. But again, make sure you set this reminder on ah you know on the days you work out, but on the times that you're usually available.
00:27:40
Speaker
Yeah, it helps to really create that routine. So Roman, a couple of times you mentioned energy. This might sound like such a basic question, but when we say you need to go to sleep so you have energy the next day, physically, what is happening while you're sleeping that gives you energy?
The Role of Sleep in Fitness
00:27:59
Speaker
Yeah, really, it's just resetting resetting recharging. It sounds kind of weird, but resetting and recharging your batteries. Obviously, we don't really have batteries internally or anything like that. ah At least I see an Android. I don't know. Right, right, right. Unless you happen to be one of those We just don't know. But ah no matter what, it is, you know for lack of better words, resetting and recharging our batteries. And it's just getting us more refreshed and ready to take on the next day ahead. And essentially, what is happening is not only are those things happening when you're sleeping, especially when you're getting good, long, you know quality sleep, because you want to make sure that
00:28:41
Speaker
You know, it's so common for people to say, get your rest, get enough rest. Sure. We all want that. We all need that, but you want to make sure to get enough quality sleep, enough, you know, sufficient quality sleep because the quality is just as if not even potentially more important than the quantity. So you want at least for most people, at least seven hours of good solid quality rest.
00:29:10
Speaker
ah You know, a lot of r REM sleep is very key. And there's a lot of different ways, of course, you can navigate ah that and bring that to reality for yourself each night. But that is what you really want. And also what is happening regarding fitness, of course, this goes hand in hand is when you are getting your sleep, especially quality sleep, your body's burning more fat. You're also repairing your body from any workouts you did.
00:29:37
Speaker
you're potentially gaining extra muscle and strength and you're just going to feel better than the next day. You're going to be more refreshed and you're just going to be a lot better than you were the the day before.
00:29:49
Speaker
totally Yeah. And Roman, is something you said a while ago about trying to go to bed before midnight. I mean, of course, granted, you know, the exceptions to this, some people, you have a work schedule, we get it. But I think the circadian rhythm is such a big part of that because if, you know, if you think about starting that seven hours of sleep, if you're waiting until one o'clock, two o'clock in the morning to start your sleep, you've already missed a lot of that natural night. And so your body is naturally going to be waking up inside of that seven hour window. And that's where a lot of the the quality of sleep gets lost for sure. So yeah, really good advice there.
00:30:23
Speaker
Yeah. Thank you. But yeah, it's so important. A lot of people think that, Hey, I can go to bed whenever, as long as I get my, you know, six, seven hours or even seven, eight hours. It's like, yeah, the, the amount of time's great, but you want to make sure you're not waking up a lot. You want to make sure you're also not going to sleep too late. So you're right. A hundred percent. You know, a few other quick tips I've, uh, I've, uh, wanted to share, actually, I forgot to forgot to mention this.
00:30:49
Speaker
But a few other great ways to get really good sound quality sleep is to just some bonus tips for everyone watching and listening. Make sure when you go to sleep in your bed, obviously you want it to be Not super cool, but you want it to be cooler than warm. So ideally between 65 degrees and 67, 68, you can have it a couple more degrees warmer if you want, but I wouldn't have really much above 70 degrees for best results because you want it cooler than warmer for better sleep, more sound sleep. Because when you sleep, your body likes to be cooler and it prefers to be cooler.
00:31:31
Speaker
If you're too warm, you're gonna wake up, you're gonna be sweaty. That's one of the worst things, I gotta admit. Being one of those people that wake up from asleep in their bed sweaty, it's not not a fun feeling. So no matter what, so always make sure your room's cooler. i Quiet, or at least if you're gonna have some sound, have some sleep music. Some ah brown noise. Brown noise, maybe be white noise even.
00:31:55
Speaker
uh, or a box fan or some kind of sleeping music on YouTube or a sleeping app. So those are also very, very important to consider when trying to improve your sleep and get better qualities, uh, rest and sleep. And then of course, uh, you know, turn, turn to a supplement. If you feel like you have to don't rely on it per se, but just as, you know, every once in a while type thing to supplement your sleep and enhance it, it's definitely worth having.
00:32:23
Speaker
You know, you could consider magnesium, magnesium glycinate. You could also consider L-tryptophan. You can also take in as some GABA. You could take GABA. You could even take melatonin. I wouldn't take that long term, but you could have it in the short term. Smaller dosage is preferred, especially with melatonin because too much, too often can actually make you feel groggy the next morning. So I would start at a smaller dose, less is more.
00:32:53
Speaker
And then CBD, CBD and CBN are also a powerhouse for better quality sleep. And that's something that I've been taking recently and has helped me a lot. So I know from personal experience being, ah you know, very much an insomniac growing up, doing these things have immensely, immensely helped my rest.
Learn More About Roman Fisher
00:33:14
Speaker
Roman, this has been really great advice. Where can somebody go to learn more about you and the coaching and everything that you've got going on? For sure. If you want to learn more about me, what I do and all the clients that I've helped transform. And if you have some fitness goals that you personally need help with getting better sleep, burning fat, getting muscle, et cetera, you can go to my website at RomanFisherOfficial.com. And then from there, you can fill out a quick application.
00:33:40
Speaker
and I'd love to work with you. I'm also on Facebook, ah Instagram, TikTok, YouTube, and LinkedIn at Roman and Fisher Official. Well, Roman Fisher, thank you so much. No doubt, thank you.
00:33:55
Speaker
Swinyolabs is a show about sleep, memory, and dreams. For more content, visit our blog at swinyolabs.com and connect with us to learn more about how you can share your story related to brain health and the daily habits that help us to rest and live better.
00:34:13
Speaker
Thanks for joining, we'll be back soon.