This Tricks Your Brain Into Sleeping 😳
A veteran struggling with sleep discusses racing thoughts at night with an expert who offers practical sleep hygiene strategies. The expert recommends winding down routines, reducing light exposure, and using red lights to signal the brain for sleep. The conversation ends with a humorous note about the expert's red-lit New York City apartment.
Summary
The transcript opens with a veteran admitting he struggles with sleep, frequently waking in the middle of the night with a racing mind preoccupied by his worries. He expresses skepticism that simple advice like 'sleep better' could realistically help him.
An expert responds by reframing sleep as something that requires active training and preparation, particularly for someone with a racing mind. He outlines a wind-down routine that includes putting away the phone, avoiding emails, steering clear of stimulating conversations before bed, and sleeping in a dark room.
The expert elaborates on the importance of light management, explaining that he dims his lights or switches to red or floor lights starting around 8:30–9:00 PM. He explains the physiological reasoning: reduced light signals to the brain that it's time to sleep, prompting the pineal gland to begin releasing melatonin. Conversely, keeping bright lights on at night tricks the brain into thinking it's still daytime.
The conversation ends on a humorous note when the veteran asks if the expert really uses red lights throughout his home. The expert confirms this, acknowledging it looks strange, and jokes that passersby in New York City see the red-lit apartment and get the wrong idea — drawing laughter from both parties.
Key Insights
- The expert argues that sleep requires active training and preparation, framing it as something you 'warm up' for rather than simply doing — especially critical for people with racing minds.
- The expert claims that dimming or switching to red/floor lights starting around 8:30–9:00 PM sends a signal to the brain that it is preparing for sleep.
- The expert explains that melatonin begins releasing in small doses from the pineal gland as part of the body's natural sleep preparation process when triggered by reduced light.
- The expert asserts that keeping bright lights on at night causes the brain to believe it is still daytime, actively disrupting the natural transition to sleep.
- The expert reveals he uses red lights throughout his New York City apartment at night, acknowledging it creates a visually unusual impression to people passing by outside.
Topics
Transcript
[0:00] I'm a veteran. I sleep like I wake up in the middle of the night [music] thinking about whatever's bothering me. When you say, "Well, sleep better." It's like, "Oh, sh- That's probably not going to happen." >> You have to train for sleep. For somebody like [music] you who's got this racing mind, outside of supplementation, which would actually give you a lot of benefit, [music] you could start warming up for sleep. Like, getting rid of your phone, not emailing anybody, not having any crazy [music] conversations, sleeping in a dark room, setting the lights at like 8:30, 9:00. I like to use red lights or [0:30] dim the lights or just have floor lights at home…
Full transcript available for MurmurCast members
Sign Up to AccessMore from Shawn Ryan Show
Sean Strickland Shoots the Most Powerful Handgun in the World
UFC fighter Sean Strickland and a former Navy SEAL go shooting at a range, testing various firearms from .300 Blackout to the Smith & Wesson 500 Magnum handgun. They discuss military tactics, training experiences, and compete in shooting drills while sharing personal anecdotes about their backgrounds.
Shawn Ryan's Nightstand Gun 🤯
Shawn Ryan discusses his nightstand firearms setup, including a 9mm SIG pistol and rifle options. He explains his preference for 300 Blackout ammunition over .223 due to reduced over-penetration risk to family members in adjacent rooms.
Every Man is Feeling This Right Now 💀
A speaker discusses the most challenging aspects of military training, focusing on the psychological and physical hardships of cold water exposure and the severe chafing that occurs during extended runs in wet suits. They describe how hypothermia can paradoxically become a relief and detail the crude but necessary sand-based prevention methods used to manage extreme chafing.
Sean Strickland Explains Why He Held a Man at Gunpoint Outside His Home
Sean Strickland discusses an incident where he held a man at gunpoint outside his Las Vegas home, revealing the man had beaten his sister and was hiding near his truck. Strickland uses this story to explain his confrontational personality and later helps the man change a tire. The conversation also covers his criticism of alcohol, corporate responsibility, and his past comments about UFC fighter Dustin Poirier.
This is Why Strickland Won’t Ever Retire
A middleweight champion discusses why he won't retire despite favorable odds, explaining that he thrives on the structure and purpose that fighting provides. He reveals that idle time away from training camp negatively affects his mental health and personal behavior.