Getting the best sleep of your life can be easy if we clean up our sleep hygiene. Learn how to turn off your brain and fall asleep faster. Let's fix that degen sleep with a 30 day sleep challenge that I guarantee will change how you feel about sleep.

TIME STAMPS:

0:00 - Thumbs up for timestamps saving you time 1:04 - Sleep apnea, restless leg syndrome, and mental stress 2:38 - Light exposure 8:00 - Stimulation 13:11 - Temperature 16:01 - Circadian Rhythm 17:00 - Sleep inventions 19:46 - Sleep Debt / 30 day sleep challenge 21:50 - Follow us on Twitch! https://www.twitch.tv/tominationtime

►Blue light blockers: https://www.tominationtime.com/health/ ►Improve your mental health with Dr. K here: https://www.healthygamer.gg/

STUDIES: High intensity red light suppresses melatonin: ►https://pubmed.ncbi.nlm.nih.gov/16687299/

Pre industrial societies: ►https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4720388/ ►https://pubmed.ncbi.nlm.nih.gov/17764994/

William Dement sleep debt: ►https://www.sportsmed.theclinics.com/article/S0278-5919(04)00151-6/fulltext ►https://www.nytimes.com/1999/09/26/nyregion/the-high-cost-of-paying-off-a-sleep-debt.html

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About Me:

My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime

Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview community viewer David who is obese and trying to lose weight. His family and friends encourage him so much, but he is afraid of letting them down. Is the encouragement too much? Does he put too many expectations on himself? We explore self sabotage and how David copes with obesity by putting on a mask to be funny.

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

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About Me:

My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime

Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview streamer Weasel_Ethan about his passion for rock climbing. He uses exercise as an escape from his negative emotions. What is he running from? What is he running towards? He pushes himself so hard that his body is breaking down from the climbing. We explore if his rock climbing is healthy for him or not.

We also discuss spirituality, christianity, Tom's belief in God and how that relieves him of anxiety and stress.

We discuss meal prepping and gaining weight. Ethan struggles with weight gain because he stress starves.

Find weasel_ethan on twitch here: https://www.twitch.tv/weasel_ethan

Meal prep recipes: https://www.tominationtime.com/mealprep/

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

==============================

About Me:

My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime

Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime/ Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime/ Facebook ► https://www.facebook.com/TominationTime/

We interview community member KomradPanda (Siri) who struggles with depressing thoughts and hopelessness about his weight. He wants to lose weight, but has a very full plate with full time work and full time school. He has struggled his whole life with family and finances. His life has not been easy and he fuels himself with negative emotions to keep pushing forward.

We talk about motivation to keep going and using a different fuel than the negative emotions to drive him. We also discuss some pratical tips about fitting in some exercise in his busy schedule. We talk about mealprep and quick and healthy meals to make with so little time.

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

https://coaching.healthygamer.gg/

Healthy Gamer Coaching is a process to help you better understand how your mind works and provide a path forward, so you can build a life that helps you achieve your goals.

This program is not meant to diagnose mental illness, prescribe medication, or be used for urgent health crisis. Coaching is not therapy nor a substitute for therapy.

============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We interview community member BuxBunnni who pushes himself too hard. He feels like he's falling behind if he misses gym days. He is a young man doing lots of lifting and basketball. He feels disgusted with himself if he does not go to the gym. We explore where these feelings and thoughts come from.

Later on we give practical advice on dialing back training volume and balancing recovery.

Buxbunnni's Twitch stream can be found here:

https://www.twitch.tv/buxbunnni

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We interview community viewer Zelda about her struggles with regaining weight. We explore why she has negative emotions with her diet and how she beats herself up after she regains weight. We look into how she ties self worth with her outcomes. Finally we discuss about intuitive eating and how to lose weight without the negative emotions.

Find Zelda and her partner on twitch: https://www.twitch.tv/scifichick16

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We did an impromptu interview with community viewer Sorica (Greg). He often can start losing weight and getting in shape, but gives up after a few weeks. We explore why he gives up after a few weeks and notice some ties with his father's praise.

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3

We did an impromptu interview with community viewer F7Park who was recently diagnosed with endometriosis. She has negative emotions around the physical pain she is in. She cannot exercise much and has regained a lot of weight. She often feels like a burden.

F7Park didn't want to be a burden to me during the workout stream, so I told her that she could not burden me because I would keep working out anyway even while we talked. It was an emotional impromptu interview.

These interviews are inspired by Dr. K (Healthygamer_GG)'s style of interviewing and how he explores mental health issues in his interviews. Find more about Dr. K here: https://www.healthygamer.gg/

============================== About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtime Twitch ► https://www.twitch.tv/tominationtime Website ► http://www.tominationtime.com Twitter ► https://twitter.com/TominationTime Instagram ► https://www.instagram.com/tominationtime Twitter (Helen) ► https://twitter.com/WaifuNationTime Instagram (Helen) ► https://www.instagram.com/waifunationtime Facebook ► https://www.facebook.com/TominationTime/ Music | Sappheiros - Lights fanlink.to/QY3