The Ultimate Guide to 10x Better Sleep (tonight)

You will spend nearly one third of your life in the realm of sleep.

That’s~26 years of your life for the average human.

Yet, for most people sleep is a mystery.

They don’t know the first thing about what is actually happening when they sleep.

A good night's sleep can brighten the world with endless possibilities.

A bad night’s sleep can turn simple tasks into overwhelming challenges.

And overall “The better you sleep the longer you live”

I hope this video inspires you to go deeper into the topic and improve your sleep (and your life)

This Video was mainly Inspired by Matthew Walker's Amazing Book - Why We Sleep.

I loved reading this book and highly recommend you to do the same.

"The shorter you sleep, the shorter your life" - Matthew Walker

[Some of the links in this description are amazon affiliate links ]

Check out Matthew Walker's book here

If you are more into Audiobooks, here is a link to that. You can get two of these books for free if you sign up for a free Audible trial with the link below.

🎧Grab The Psychology of Money audiobook here on an Audible trial with 2 free books

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Mind Trap decks ( Master all your most common Thinking Errors in One Box)

★★★ Sleep products mentioned in this video★★★

The type of Blue Light Blocking glasses I use:

The weighted Blanket I use:

The Sleep Monitor I use (probably outdated by now):

★★★ TIMESTAMPS ★★★
0:00 - 0:58 The Better you sleep the longer you live

PART ONE

0:58 - 1:15 Part ONE - What is Sleep?
1:15 - 1:20 A Journey Through the Sleep Cycle
1:20 - 1:30 Stage 0 - Awake
1:30 - 1:50 Stage 1 Sleep
1:50 - 2:28 Stage 2 Sleep
2:28 - 3:03 Stage 3 & 4 Sleep
3:03 - 3:45 REM Sleep
3:45 - 3:58 The Full Cycle
3:58 - 4:53 The Most Important thing to know about your sleep
5:04 - 5:53 The Circadian Rhythm
5:53 - 6:27 How Melatonin works
6:27 - 6:45 Morning Larks VS Night Owls
6:45 - 7:20 How Adenosine works
7:20 - 8:00 Your WAKE drive VS Your SLEEP drive
8:00 - 9:30 Architecture of the Brain for Sleep (7 Parts)

PART TWO

9:30 - 9:51 Part TWO - Why Should You Sleep?
9:51 - 10:37 Memory VS Sleep
10:37 - 11:06 Motor Tasks VS Sleep
11:06 - 11:36 Creativity VS Sleep
11:36 - 13:15 Sleep Deprivation VS The Brain

INTERMISSION

13:15 - 13:28 Intermission

13:28 - 13:35 Sleep Deprivation VS The Body
13:35 - 14:12 Body Part 1
14:12 - 14:40 Body Part 2
14:40 - 15:00 Body Part 3
15:00 - 15:23 Body Part 4
15:23 - 15:58 Body Part 5

PART THREE

15:58 - 16:36 Your Brain on Dreams
16:36 - 17:05 Dreams as Therapy
17:05 - 17:56 Dreams and Facial Expressions

PART FOUR

17:56 - 18:20 Sleep Disorder 1
18:20 - 18:44 Sleep Disorder 2
18:44 - 19:07 Sleep Disorder 3
19:07 - 19:22 Sleep Disorder 4
19:22 - 19:48 What Would Happen if you were continually kept awake?

The Ultimate Guide To Better Sleep

19:48 - 20:32 The Ultimate Guide to Better Sleep (Supercharge your sleep)
20:32 - 26:07 (Category 1) Optimization
26:07 - 26:07 (Category 2) Optimization
27:50 - 31:35 (Category 3) Optimization
31:35 - 35:22 (Category 4) Optimization
35:22 - 35:42 A Small Request
35:42 - 38:18 (Category 5) Optimization

38:18 - 38:37 A man floating on a rock out into the sunset.

🍿Here are some other videos from the channel you may be interested in watching…

📽️The Psychology of Money in 20 minutes

📽️21 Mind Traps - Master your most common thinking errors -

📽️Atomic Habits (Detailed Summary)

📽️Rich Dad Poor Dad | (Detailed Summary)

📽️The Laws of Human Nature (Detailed Summary)

📽️The Four Agreements (Detailed Summary)

📽️Limitless by Jim Kwik (Detailed Summary)

Thankyou for watching. Please Subscribe, it helps a lot! :)

[shreyaspandey]

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

[yazan]

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

[Kongstrong]

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 sleep I’ve had in a while. 10/10 highly recommend

[Survivalguy]

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!

[HyperionStudiosDE]

### 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.

[kitcutting]

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

[sendspaghetti]

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

[sirfrancisgaming]

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

[betterchapter]

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

[Undefinedmark]

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!!!

[amogh]

This channel is the definition of quality over quantity

[erikblue]

I found a thing that really helps me, and it's going to bed early and waking up early.
I'm less tired when sleeping from 2200-0530 than I am sleeping from 0000-1000

[TheHawaoskiSkydanpriv-bmnn]

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!

[oyzpudi]

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

[sophiaisabelle]

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

[abdullahchaudhry]

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

[SirArtorias]

I have no words to express my disappointment when I see this video has only 20K views. This amount of views should be illegal. 'Why We Sleep" by Matthew is one of the few books I've rated 10/10, and to this day is one of my favorites. I'm so glad you've made this masterpiece out of it. You didn't do it only justice, but infinitely more than that. Thank you inexpressibly.

[tazepatates]

Thanks to youtube for recommending this at 6 am in the morning

[sds]

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. ❤

[arc]

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!