Good work! in my experience this is often something understimated from a lot of players

Thank you for this video Chris! I'm going to create a simple warm-up session, very basic, just to start creating the habit. But mostly important, I decided - after considering the points you make throughout the video - that I won't be starting a playing session from now on without doing this routine first.

Very nice vid, you made some great points Chris.

Was looking for a warm up routine and took away a lot of ideas just from this video. Great stuff Chris. Thanks a lot!

Lovely video as always! Thanks a lot!

Sleep is really important thing indeed, one thing I only notice is that sometimes its hard falling asleep. Especially after a deep run or you are full of ideas after working on some strategy stuff. The things you mentioned helps but do you have any other techniques to fall asleep quickly when you need to ?

Thanks a lot !!!
I think what you mention is a very crucial topic !!!
I do have some techniques indeed, I have not only researched this a bit, but also applied much of it on myself, though some of that has been years ago, since I have not had this type of trouble in years, but 2010-2012 I had this big time I will go into specifics more elsewhere.

In the cool down video I mention a few things, that I think are important overall for the shut off process.
Overall, you should probably not try and go to bed right away, do a cool down, potentially even do something that pumps a little bit of blood through your veins, like, do some 20 squats and a few push ups with your knees on the ground, we are not looking for a workout here, just for some blood flow. A great but very ugly thing (if you are not used to it) are cold showers, they actually do help with falling asleep if taken a little bit before bed.

What is going on is your brain is fired up and has started in part what is called the fight or flight syndrome and you need to calm down your autonomic nervous system. This takes a few moments. Deep and slow breathing almost always helps, you might not perceive it that way all the time, because it takes a little bit to get used to and is a very subtle thing, but it usually works.
Smiling here and there funny enough also helps overally with the mood and that in turn makes you calm a little bit.
Def. have no artificial lights in your room when you are trying to sleep, try and keep around 19°C in your room, I think that is roughly 68°F.
Get away from any screens 30 minutes before sleep, 60 would be better, but hey, we are human after all hehe.

• Deep Breathing (SLOWLY)
• Meditation (if not that appealing, try guided meditation, I have recorded one, you can try out, I will upload it soon and link it)
• Cold Showers some 20 seconds
• a few simple exercises that get the blood flowing
• dark room
• no screen 30-60 min before bed
• Room temp 19°C or ~ 68°F
• possibly go for a walk, there is very little that a good walk cannot cure
• overall having an exercise routine will help you fall asleep easier in time
• I hear a glass of wine helps also (never really tried it that way)

Hope this helps

Slow breathing is really really important
Oh, and put emphasize on the exhalation, make it slow and deliberate

Please keep me posted so maybe we can drill down and remove what is not working if you come to a halt !
Another Key I find is, that you allow yourself to transition into non playing mode.
Once you are done, take maybe 2-3 breathe and tell yourself silently or out loud.
Release, my playing time is over now. On to peace and calm (or something that works well for you).
I usually enjoy certain words, like peace and calm, they somehow make me feel or remind me of peace and calm

Lol :)
You got it

silence, bliss, tranquil, relax, enjoy.

Those speak to me as well, thanks

So happy with your news

OMG Bingo, that is way way awesome !
Thank you so much for sharing.

Thanks for the video Chris! As someone in their late 20s, I've noticed by body is not able to handle poor habits as well as before (ie lack of sleep, eating junk food). I identified with many of the points you mentioned and now have some aspects of my session preparation that I can more actively think about throughout my day.

That's amazing to hear, thanks for the comment. Let me know some of the things that work well for you and where you struggle or maybe focusing too much on.

Great video and advice Chris. I agree that sleep, nutrition and exercise are all hugely important, and that they actually positively influence each other too. Ive felt an incredible improvement to poker and life by switching to a healthy diet (whole food plant based), after taking a deep dive into learning nutrition. Id just like to add that the insulin spikes themselves arent necessarily the problem, as much as the, relative hypoglycaemia (rebound) that results. So good carbs are indeed very healthy: fruit, oats, vegetables etc whereas the processed foods can be problematic eg fruit juice (as the fibre is lacking, to slow the absorption and prevent the rebound effect).

Do you have any thoughts on fasting? I have never been more focussed than during some of my fasts, but find it to be unreliable and can negatively effect me in the short term too, with diminished energy.

As for sleep, Id also add something I read in Matthew Walkers book on the topic; It can be a good idea to set an alarm for when to go to bed, and be as regular as possible. We have strong circadian rythms and regularity helps people get the full 8h of sleep.

Great video Chris!

Man the sugar and insulin spikes are for real LmAo

When I eat healthy, relatively low carb, my energy level stays the same, sleep better everything’s good.

If I eat crap, I feel like crap and that ultimately affects performance at the tables!