The Ultimate Guide to 10x Better Sleep (tonight)

Imagine being recommended this before deciding to pull an all nighter 😍 couldn't be me

Appreciate that you used a darke-themed background for this video.

Who’s watching this at 2:30 am

I went to bed listening to this last night, and I just woke up. I don’t remember a single thing from this video but it was one of the best sleeps I’ve had in a while. 10/10 highly recommend

He is 100% correct about alcohol and sleep. I batted alcoholism for 20 years and I know from experience that it will help you fall asleep but it's not sleep, you are just passing out. 3 hours later I would wake up and feel like I was dying and would lay there in my totally awake. Unless I drank more in the middle of the night which does not work if you have to work in the morning . I don't know how I lived like that. 4 years SOBER!

### Summary of the Guide to Better Sleep ### 1. Diet and Substances - Avoid eating large meals and drinking fluids a few hours before bedtime. - Avoid caffeine for at least 8 hours before bedtime. - Avoid Nicotine. - Avoid Alcohol. 2. Timing - Try to go to bed and wake up at the same times every day. - Don't take naps after 3pm. 3. Light levels - Get sunlight in the morning. - Avoid artificial blue light (from screens) after sunset. You can use night mode on your devices or blue light blocking glasses. (Not mentioned in the video but you could also just not use your phone and computer before bedtime.) 4. Environment - Your bedroom should ideally only be used for sleeping, not working, eating, watching TV, using the phone etc. - Your room should be as dark as possible. - Have a comfortable bed and pillow. Try weighted blankets. - The optimum room temperature for sleep is 18.3º C / 65º F. 4. You - Get at least 30 minutes of exercise a day but avoid exercise shortly before going to sleep. - Have a pre-sleep ritual like reading, bathing, showering, anything that doesn't involve a screen. - If you can't fall asleep try doing something relaxing until you feel sleepy instead of trying to force youself to sleep. - Monitor your sleep so you can track and adjust it. There are devices for that purpose. If you have the time you should still watch the video because it also provides the reasons for every point.

Me watching this at 3 am 🍿

So sleep is basically our brain’s routine software maintenance, but with some fundamental differences in sensitivity. What an informative video.

My sleep hack is playing a comfort movie in my head (shrek) and going into as much detail as humanly possible so that way I only have to focus on one thing instead of letting my thoughts consume me and 9/10 I am asleep before I even rescue Fiona! It’s gotten me through so many sleepless nights

Watching this 38 min video about how to sleep better at 5:45 am in the morning sure has helped me a lot

If you are reading this, I am wishing you nothing but love, health and better sleep

School is coming and I struggle of having a good sleep. Now one of my favorite channels dropped one of the important videos that will surely help me with this problem. Thank you for this!

This channel is the definition of quality over quantity

We appreciate how well you’ve articulated your insights. You’ll always have our support.

Bringing the information from books into a beautifully made video is amazing. Nothing beats reading the actual book (in my opinion) to fully grasp the information given, but having key points in a video is extremely helpful. Thank you for all the effort you put in

The team who runs this channel for sure has 8 hours or more sleep (hope so). The creativity and quality is top notch! You guys rock!!! Thank you!!!

Ok. Thank you so much. This is the most informative sleep video I’ve ever seen! We all collectively would like to thank you for putting so much effort into this video. ❤

This is great man. I'm 18 and I didn't quiet understand or know any of this and I wasn't really getting the 8h in and this, this is just wow. Now I understand my body. Thanks to You and the writer ofc.

I love that you mentioned the glasses that negate blue light. That is something definitely worth looking into. For me personally I use a setting on my phone that enables a similar effect on my phone. Upon double tapping the back of my phone now, my screen goes “terminator” red, completely removing blue light. This has helped me a great deal and I highly suggest all of you to implement this setting on your phones. It’s difficult in the beginning to get used to it but the difference that you can feel on your eyes is game-changing!

Just commenting so that this AMAZING video gets recommended to more people