I Can't Sleep

Thank you to the amazing Alexinho for helping me shoot this video:

Best podcasts I listened to about sleep:
Dr Cheri Mah on The Diary of a CEO

Andrew Huberman and Matthew Walker:

Matthew Walker on The Diary of a CEO:

My favorite advice for anyone:
1. Every person has their own sleep needs, 7 hours being the minimum and some people needing up to 9 hours of sleep or more. You have to experiment to find the optimal sleep time for you. I have found that typically 8 hours of sleeping meaning at least 8:30 hours spent in bed is best for me.
2. Curate your sleep environment, the optimal being: as dark as possible, quiet, cool and comfortable, like a dark cave. Useful tools can be: black-out curtains, eye-masks, ear plugs and white noise machines.
3. Drinking alcohol in the evening and caffeine within 10 hours of going to sleep is going to harm your sleep. Ideally you have your last cup of coffee 10 hours before you plan on going to sleep.
4. Create a wind down routine. Being awake is sometimes like driving on the highway and going to bed is like parking the car. To do it smoothly you need to gear down and slow down as you approach your sleep time. Some stretching can work, processing our thoughts outside of bed and reading can be great. Whatever you do, the goal is to slowly wind down before going to sleep.
5. Avoid bringing technology in the bedroom that includes phone and TV if you can.
6. Regularity: no matter weekday or weekday. Keeping your sleep schedule regular is king, it will improve you quantity and quality of sleep if you aim to go sleep within a 30 minute window + or - as often as possible.
7. Finally, one of the main ingredients for a successful night sleep is keeping the room and your body temperature cool. Your body needs to drop its temperature by 2-3 degrees Fahrenheit, to initiate sleep and then to stay asleep, and it’s why it’s always easier to fall asleep that is too cold than too hot.

Extra:
1. Cut out long daytime naps and make them max 20-30min. If you are struggling with sleep in general. Avoid them entirely to make sure you are more tired when the evening rolls around.
2. Avoid eating foods heavy in fat like fried food before bedtime. Ideally not eating for a few hours before going to sleep in general is optimal.

If you want to join the Yes Fam Facebook group which is 100,000+ of our most engaged and badass community members, you can apply here:

Musicbed has amazing montage and cinematic music:

Yes Theory Spotify Playlist:

Who are we?
We believe that life can be as fulfilling as you wish, so long as you're willing to seek discomfort. And we make videos about it.

Join our texting community: [phone]

[mpunktd]

Key takeaway from this Video: Start drinking alcohol early in the morning

[lollipopp]

As someone who had insomnia crisis from 2016 onwards and cannot pay an insane amount of money for a mattress of some sort, here are my tips on how to sleep better even if you are broke:
1. Controlling the temperature of the room, it can be with just a fan or AC and understand your optimum arrangement (you can do this by trial and error);
2. Make the room you're at really dark and quiet;
3. Understand your "coffee cycle", to see the timelapse you should not drink coffee, because it can be different from person to person (for me it is from 3 to 6pm - before or after that I will be just fine);
4. Slow down anxiety by putting everything you have to do the following day on paper with like 2hours in advance of your sleeping time, so you can use the 2h to actually slow down;
5. Do not use technology before bed, but specially DO NOT CHECK YOUR E-MAIL; and
6. A short breathing exercise (e.g. inhale for 7 seconds and exhale for 8 or 9, until relaxation hits).

[measnick]

The Pod 4 is over €3000. I feel like the majority of people watching this can't afford €3000 for something like this. All the other tips were good, but the product ad feels a bit out of touch.

[brendangarske]

EightSleep must have paid soooo much to have an ad this and obvious.

[measnick]

I just happened to click on this while exercising. If anyone is having trouble starting their workout, try to think about how good you'll feel once you're done with exercising. I often struggle with making myself get to the gym or starting a run, but feel soo much better once I'm done. Try to remember that feeling. You'll feel much much better, mentally and physically, after your workout. Thank you, Thomas, for the motivation and inspiration. ❤

[divanswanepoel]

As someone who has struggled with Insomnia since I was 10, here are some of my pro tips: sleep naked, this helps regulate your body tempreture naturally and lets you feel less restricted. Instead of airconditioning I recommend swoping to a traditional fan, this produces white noise, a slight breeze and helps cool the room more naturally, it also doesn't have nearly the same negative effect on the environment. and if all else fails, try counting to 100, but count each number 2 or 3 times with some breaths in between, I struggle to get past 15 most times and then I'm out. I hope this helped someone xxx :)

[sdflyer]

C'mon, don't bullish!t me. This was a 20 minute advertisement.

[strollingthroughparadise]

At 73 years old I have noticed that learning the deep lesson of clearing my mind of whatever happened during the day and letting go of every thought that comes up as I lay down, is the best way towards sleep. Our mentality can be our sleep friend or our enemy. The mind is powerful. I don’t have the best bed or a dark room as dark as it could be. I do open my windows at night, but sometimes the world outside my window is not so quiet. But after traveling from place to place in Europe and Turkey from 2020 to 2023, I learned that the bed is not as important as the mentality of comfort. When we think that we need the perfect environment to sleep or that we have to have a certain amount of sleep, we need to check in with our inner world. To understand how deeply our conscious and unconscious thoughts affect us. Yes being physically tired helps us to sleep to a certain point. But if the mind is involved in the past or future when we lay down to sleep, we can still have trouble sleeping. I do have my yoga every morning no matter what is happening. And yes alcohol at night does affect sleep as well as caffeine. The mind thinking and thinking. But we are capable of controlling our mind instead of it controlling us. It just takes a lot of practice as well as acceptance of the moment as it is. Inside and outside. To try to sleep doesn’t work. To allow sleep as we relax into being present can allow us to slip into sleep more than we can imagine.

[Rudi_Mentary]

PLEASE PLEASE Bring back the EDITORS and their adventures in different countries !! they were such fun videos and off beat. and we loved watching them as much as you guys on YES THEORY !!!

[minetrackmania]

You guys used to be a huge inspiration, I even purchased a bunch of merchandise back in the day. But I feel like this channel isn't anymore what it used to be. Or just quit and end it beautifully or upload back content like back in the days, connecting with people. Instead of a 20 minutes ad about something most of us can't even afford.

At least the main channel still has some decent content.

[ItsBugsy]

$2, 500 - 4, 500 for the product - then a monthly subscription fee is

[dalensajero]

Don’t need a 3k sleep pod - just shower warm, get into comfy pj’s, read a book until you feel sleepy. And yes, dark, cool room. If mind is racing with thoughts, I put on some chill instrumental music and make a conscious effort to listen to it. That’s it!

[sippachu]

when you pay 2k+ for a mattress and then they charge you a subscription fee to use it properly, lmao

[askesismusic]

To sum up this vid: "Seek discomfort" except if buying comfort with a 3k matress 😂

[johan]

I knew and was waiting when that ad would smash the video.. Either the temperature mattress or BetterHelp :p

[BruinFan]

Is this even legal not to state this video is an ad right from the jump

[ryanhyatt]

This is disappointing as a fan. We do not want you pushing unaffordable products onto us. We watch to enjoy you as people and your message. This has nothing to do with the message you guys push. It is ok for people to disagree with me, just my thoughts.

[forestSkull]

I don't sleep well in summer, and in general I have trouble going to bed because I know I'm not going to sleep well (too hot and sweaty despite the fan and open windows...). To see you proposing a solution that is financially inaccessible to the majority of people at a time when hardly anyone escapes the heat seems indecent to me.
I enjoy your videos in general. Too bad this one is just a long commercial, but I'm glad if it helps you build up your cash flow for the future.

In short, but everyone should know this by now, to sleep well without blowing $3000 / $4000 :
- no caffeine 10 hours before bedtime, and no alcohol in the evening
- no screens before bedtime
- no phones or technology in bed
- relax at least 1 hour before bedtime (stretch, read, write, meditate, etc.)
- keep a regular sleep schedule
- if possible, the bedroom should be dark, quiet and cool (but this will depend on your situation and budget). Earplugs and masks can help.

[rvnut]

No amount of equipment, advertising or tips and tricks will 100% solve the sleep issue UNTIL you quiet your mind. Find what is keeping you awake, what is bothering or worrying you. Analyze and fix your findings, once you are at peace with yourself the sleep will come and you will rest.

[jmathijsk]

I was in on a personal challenge, not a commercial 😂
But hey, the big thing is
- cool your room (shades, ventilation, location)
- go to sleep in time, before 22.00 makes a amazing night
- no phone near you or scrolling before sleep
- no alcohol or coffee

This saves you €3000, - ❤