12 Evidence Based Tips to Improve Your Sleep

In this video I'll be going over the main points in Matthew Walker's "Why We Sleep" with examples of how I've drastically improved the quality of my sleep.

00:39 Why we should sleep better
03:57 How can we sleep better
04:05 Set a sleep schedule
04:22 Don't use alarms if you can help it
04:40 Wake up with the sun
04:49 Avoid all caffeine if possible
05:13 Exercise regularly
05:23 Don't nap after 3 pm
05:35 Don't drink alcohol
06:18 Avoid large meals at night
06:40 Reduce light before sleep
07:09 Cool your body temperature
07:45 Don't rely on sleeping pills
07:56 Don't lie in bed trying to fall asleep for more than 20 minutes

Illustrations done by my art teacher Alessandro.

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The podcast that delves into the minds of entrepreneurs, creators and other inspiring people to uncover the philosophies, strategies and tools that help us live happier, healthier and more productive lives. You can find it by searching “Deep Dive with Ali Abdaal” on any podcast app (eg: Spotify, Apple Podcasts, Google Podcasts etc).

The podcast that delves into the minds of entrepreneurs, creators and other inspiring people to uncover the philosophies, strategies and tools that help us live happier, healthier and more productive lives. You can find it by searching “Deep Dive” on any podcast app (eg: Spotify, Apple Podcasts, Google Podcasts etc).

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[ahnaftajwarhossain]

His productivity has gone out of hand. It is literally now 24/7

[GEO-cyjt]

How to sleep productively: Watch dreams at 2x speed.

[AnjaliKumari-nmrd]

1) sleep at a particular time
2) don't use alarms if possible
3) Wake up with the sun
4) avoid caffiene
5) excercise regularly
6) don't nap after 3 pm
7) don't drink alcohol
8) avoid large meals at night
9) reduce light before sleep
10) cool yo body temp before sleeping
11) don't rely on sleeping pills
12) don't lie on bed trying to sleep for more than 20min
Hope this helps :)

[krishidesai]

I'm starting to believe that the word "PRODUCTIVE" turns him on

[TechwithLucy]

Ali has reached yet another new level of productivity

[monikaaggarwal]

Now this man is sleeping productively,
Ohhh when this is gonna end😭

[gwchong]

The memes almost write themselves at this point.

[sreeragrthampi]

Next one: "how to shower productively." Nice video though.

[indrayanibhandare]

Ali on his death bed : how to die productively

[funtobeme]

1:27 "We are bad at assessing our own performance" --- this is absolute relatable in so many levels!

[stephen-finance]

I get my best work done when I'm asleep, mostly because I tend to not to procrastinate when I'm sleeping.
Thanks for the video Ali!

[prajwal]

We need :-
How to walk productively
How to poop productively
How to see productively
How to hear productively
How to wear a watch productively
How to bath productively
How to breathe productively
🤣🤣🤧🤧

[xianbets]

Someday he will make the video "How to be productive, productively."

[MrZragon]

Let me guess, speed the dreams up to skip the unimportant parts? 😂

[seymansey]

How to sleep productively: NEVER HAVE KIDS.

[CameronGillespiee]

really class book. A great read before you go to bed, just reading it makes you think about sleep and helps you wind down but you also learn at the same time.

[shonitsinghal]

I today i was actually looking for solution for sleep and you uploaded this video. Great video as always 🔥

[EdmundBaileyUK]

Thanks Ali! 🙏 I’ve had this book for about 3 months and never read it… watched this 9 minute video instead… productivity gains right there!! 😊

[zul]

Back to back 3 sleep videos
1) kharma medic
2) Elizabeth fillips
3) Ali abdaal

[AYK]

This is so odd, my friend recommended me this book just a few days ago. Definitely checking it out. Thanks for the summary.