Скачать или смотреть The Perfect Workout Podcast #10 - Sleep Habits and Sleep Hygiene

The Perfect Workout Podcast, where fitness meets simplicity. I'm Kyle Recchia, CEO of FastFit, and I'm joined by Jim Keen, Director of Training.

In today's episode, we delve deep into the concept of progressive overload – unraveling what it is, why it's crucial, and how we implement it at FastFit for optimal results. Whether you're navigating menopause or aiming for peak fitness, understanding progressive overload is key to your strength training success.

Visit ThePerfectWorkout.com to find a studio location near you!


**Key Moments**

00:00 - Intro: Sleep is the Real Recovery
00:30 - Stop Bragging About 4 Hours of Sleep
01:05 - Sleep Is Free (And Underrated)
01:12 - Sleep & Recovery: The 3-Step Framework
01:52 - Sleep = Your Biological Priority
02:32 - Why Evolution Made Sleep Non-Negotiable
03:17 - What Is Sleep Hygiene?
04:00 - Circadian Rhythm & the Morning “Light Signal”
05:02 - Hormone Release Starts in the Morning
06:02 - Why Sleep Timing Matters More Than Quantity
06:40 - The Moneyball Sleep Analogy
07:00 - Blackout Your Room (Literally)
07:30 - Tiny Lights Can Wreck Your Sleep
08:03 - Sleep Cool: Why 67°F Is the Sweet Spot
08:52 - The One Place to Invest in Tech (ChiliPad, etc.)
09:22 - Sunlight by Day = Melatonin by Night
10:12 - How Melatonin Actually Works
11:05 - 10 Minutes of Daylight = Big Sleep Gains
11:43 - Avoid Glowing Rectangles Before Bed
12:24 - What Blue Light Does to Your Brain
13:13 - Do Blue-Light Glasses Actually Work?
14:20 - Nature vs. Screens: How Sunlight Balances Light
15:18 - Sleep Recap: Timing, Darkness, Coolness
15:47 - 7–9 Hours: The Real Sleep Need
16:23 - Why 4 Hours Is Not a Flex
17:19 - Does Exercise Help Sleep Too?
17:56 - Sleep Pressure Explained (Adenosine 101)
18:59 - Why You Can’t Sleep After Scrolling
19:40 - The Timing of Stimulants, Caffeine, Cold, etc.
20:19 - When “Healthy” Habits Hurt Your Sleep
20:41 - Strength at 1:30 a.m.? Reconsider Your Schedule
21:00 - Wrap-Up: Get Some Sleep (We Give You Permission)