How I FIXED My Terrible Sleep - 10 Habits — Transcript

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1. 0:00hi friends today I'm going to share with
2. 0:02you 10 things that are going to change
3. 0:04your life I had poor sleep my entire
4. 0:07life and I just logged what is
5. 0:09potentially the best sleep score in
6. 0:11human history 8 months of perfect
7. 0:15sleep sleep is the most important thing
8. 0:18a human does on a daily basis I'm going
9. 0:20to share with you what I did to achieve
10. 0:22that perfect sleep score they do not
11. 0:24require $2 million a year and I'm going
12. 0:25to give them to you for free today
13. 0:30[Music]
14. 0:35all right what I've done to make this
15. 0:37easy for you is I've listed out the 10
16. 0:39levels and 7 days of the week so tape
17. 0:42this on the bathroom mirror or in your
18. 0:44bedroom and put a star by each day you
19. 0:47accomplish a task when you achieve level
20. 0:4910 send me a note and tell me you've
21. 0:52become a professional
22. 0:55sleeper now I know that sleep doesn't
23. 0:57solve all things but it helps me feel
24. 1:00well enough and full of energy that I
25. 1:03want to do everything else is good for
26. 1:04me all right number one is identify as a
27. 1:08professional sleeper currently grind
28. 1:10culture is the dominant way of
29. 1:12understanding sleep which is you don't
30. 1:14need a lot of it and you're actually
31. 1:15weak if you get
32. 1:16it money never sleeps pal that's foolish
33. 1:20don't do that the wise thing to do is to
34. 1:23make sleep your number one priority you
35. 1:26will feel better you will look better
36. 1:27and everything in life will be easier
37. 1:29level two is to have a consistent
38. 1:31bedtime this is really important because
39. 1:33you're telling your body we do sleep at
40. 1:35this time every day so you can make
41. 1:38adjustments in your life have dinner
42. 1:40earlier plan earlier put it on your
43. 1:42schedule think of this as your most
44. 1:44important meeting of the day when you
45. 1:46show up to work on time or have meetings
46. 1:48with your friends if you're even 5
47. 1:50minutes late you apologize don't
48. 1:52disappoint yourself and show up on time
49. 1:54in my family when bedtime arrives Tage
50. 1:57and I will stop whatever we're doing and
51. 2:00run to our
52. 2:02bedtimes we do this tongue and cheek
53. 2:04it's funny because we're saying to each
54. 2:06other we respect bedtime in this family
55. 2:09we know we're going to be better family
56. 2:10members with each other if we get our
57. 2:12sleep for my bedtime I've chosen 8:30 I
58. 2:16love the morning time especially the the
59. 2:184 hours of time I have all by myself no
60. 2:21one's calling me no one's messaging me I
61. 2:23have it all to myself so I really like
62. 2:24to go to bed at 8:30 then I have the
63. 2:26morning wide open that said you do you
64. 2:29if you're a night ow and you prefer to
65. 2:30go to bed later that's okay just choose
66. 2:32your bedtime and be consistent level
67. 2:34three is have a wind down routine I know
68. 2:36from personal experience that when I go
69. 2:38to bed and I'm thinking about the day's
70. 2:39problems or some opportunity anything
71. 2:42that's on my mind if my head hits a
72. 2:44pillow all night long I'll just think
73. 2:46about it so what I do now is sleep Brian
74. 2:49enters the equation 30 to 60 minutes
75. 2:51before bedtime and if an incoming
76. 2:54thought says oh you should be worried
77. 2:55about this or you should think about
78. 2:57that sleep Brian says thank you suggest
79. 3:00sleep mode is now engaged so I would
80. 3:02encourage you create a ritual read a
81. 3:04book go for a walk do some favorite
82. 3:06hobby but avoid screens and avoid
83. 3:08anything that's going to get you aroused
84. 3:11don't have fights don't tackle hard
85. 3:13problems get ready for bed all right
86. 3:15level four is to eat early I know this
87. 3:18because I tried hundreds of experiments
88. 3:20with food types and eating times and I
89. 3:23found that I slept the best with
90. 3:25blueprint food and my last meal of the
91. 3:27day at 11:00 a.m. now that may sound
92. 3:29early to you it is but I got used to it
93. 3:31now this does not mean that you need to
94. 3:33eat at 11:00 a.m. as well what this
95. 3:36means is it's an invitation for you to
96. 3:38try to explore eating earlier and also
97. 3:41trying to avoid big heavy meals at the
98. 3:43end of the day that could really be
99. 3:45having a negative effect on your sleep
100. 3:47when I go out for social events I will
101. 3:49eat something sometimes I try to find a
102. 3:52light food like steamed vegetables or
103. 3:54something like that because having a
104. 3:55plate in front of me with food makes
105. 3:57everyone feel comfortable if I don't
106. 3:59have it then everyone's like why are you
107. 4:01not eating and it's a whole thing so I
108. 4:02really try to blend in to avoid creating
109. 4:05chaos in social situations all right
110. 4:06level five is hopefully an obvious one
111. 4:09you want to avoid stimulants or anything
112. 4:11that's going to disrupt your sleep that
113. 4:13includes alcohol and caffeine I know
114. 4:16personally if I drink any alcohol in the
115. 4:18latter part of the day my deep sleep is
116. 4:20going to be about 80% less it just
117. 4:22decimates my sleep so I now have no
118. 4:26[Music]
119. 4:28alcohol then of course C caffeine we
120. 4:30metabolize caffeine at different speeds
121. 4:32but uh I've stopped all caffeine as well
122. 4:35it really has helped me improve my sleep
123. 4:36so just for you to consider that these
124. 4:39things may potentially be degrading your
125. 4:42Val your quality of sleep and to be
126. 4:43mindful of what you consume and when you
127. 4:45consum it level six is regulate light in
128. 4:48the evening so a few things for you to
129. 4:50keep in mind is I have an app on my
130. 4:52computer uh flux fux it eliminates blue
131. 4:55light from the screen uh two is if I'm
132. 4:58watching a movie with friends I'll put
133. 5:00on a pair of blue light blocking glasses
134. 5:02sure
135. 5:03B do you want a bite I'm on a diet but
136. 5:07thank you my room is entirely blacked
137. 5:09out with curtains and if I'm traveling I
138. 5:11will wear a
139. 5:13mask and so you're trying to avoid uh
140. 5:17light that is going to otherwise disrupt
141. 5:18your sleep and just be mindful probably
142. 5:20the most important thing here is just
143. 5:22try to eliminate screens in that
144. 5:24downtime before bed level seven is to
145. 5:28maintain an ideal temperature for your
146. 5:30sleep now I think Goldilocks got this
147. 5:32right not too hot not too cold you of
148. 5:35course we can say specific numbers but
149. 5:37everyone's different and so more
150. 5:39important is you know either it being
151. 5:41too hot or too cold is going to create
152. 5:43suboptimal sleep and there's also
153. 5:45considerations with a partner and other
154. 5:47members in the family so just be mindful
155. 5:49that you don't want to be in either one
156. 5:51of the extremes so for my own personal
157. 5:52temperature control I use an eight Sleep
158. 5:55mattress and during my deep sleep it's
159. 5:58down to 71 f height and then during my R
160. 6:00it's up to 73 consider changing your
161. 6:03thermostat or airon settings
162. 6:05experimenting with different types of
163. 6:06bedding and opening doors for increased
164. 6:08air flow level eight is creating a
165. 6:12peaceful sleep environment for you for
166. 6:14your family for your children now I have
167. 6:17three kids if I could travel back in
168. 6:19time I would sit everyone down and say
169. 6:21we are a sleep family and here are the
170. 6:24rules of how we do sleep we go to bed on
171. 6:26time we never get up at night we never
172. 6:29wake anyone up unless we feel like our
173. 6:32life is being threatened you're doing
174. 6:33them a favor and you're setting them up
175. 6:35with good habits that will endure
176. 6:37throughout their life but also other
177. 6:38things one of my neighbors has barking
178. 6:44dogs so I called her and she was more
179. 6:46than willing to say I understand your
180. 6:48bedtime is at 8:30 so after 8:30 I will
181. 6:51make sure they're in their in the home
182. 6:53in their kettles very considerate so you
183. 6:55can do things with neighbors with
184. 6:57partners with friends don't feel shy and
185. 6:59asking often times it makes a better
186. 7:01environment for everybody now one more
187. 7:03thing to mention is for my sleep
188. 7:05environment I do nothing in my bedroom
189. 7:07except for sleep I don't read in there I
190. 7:09don't watch movies I don't hang out is
191. 7:12for sleep because I'm telling my body
192. 7:14when you get into this position your
193. 7:16objective is sleep and if you're doing
194. 7:17things all day then your body can get
195. 7:19confused so it's really important to
196. 7:21have a dedicated sleep environment it
197. 7:23will improve the quality of your sleep
198. 7:25and there's one more thing which may be
199. 7:28a little bit controversial is if you can
200. 7:31sleep alone you may want to consider it
201. 7:33my wife said no not here B it's pretty
202. 7:38hard to synchronize the Sleep routines
203. 7:41and preferences of two people and there
204. 7:43can be a lot of wake events between the
205. 7:45two so if it's a possibility and you can
206. 7:48have that conversation you may want to
207. 7:50strongly consider sleeping independently
208. 7:52because it may yield higher quality
209. 7:55sleep for both of you level nine is
210. 7:58light the first thing I do in the
211. 7:59morning I wake up around 5 5:30
212. 8:02naturally every day is I turn on 10,000
213. 8:05Lux and I do that for a few minutes it
214. 8:07tells my body you're awake the day is
215. 8:09beginning it helps with mood it helps
216. 8:11with energy and again it tells the body
217. 8:14we get up at this time and now we're up
218. 8:16it's so important to tell your body
219. 8:18exactly when to go to bed and when to
220. 8:20wake up and you start having these
221. 8:21compounded benefits as you repeat these
222. 8:23behaviors continually I think that's why
223. 8:25in large part I was able to achieve an
224. 8:278mon perfect sleep score is I was able
225. 8:30to tune my body so well that I knew
226. 8:32exactly what to expect every single day
227. 8:34now if you don't wake up at 5:00 or 5:30
228. 8:36or you have a preference to go outside
229. 8:39please do so the sunlight is great I too
230. 8:41enjoy the sunlight I typically try to
231. 8:43avoid the times of day between 10:00
232. 8:46a.m. and 400 p.m. when the UV index is
233. 8:48high but the morning and the night are
234. 8:50great times to get sunlight exposure
235. 8:52level 10 is gathering data now I would
236. 8:55have put this at number one but it does
237. 8:57cost money and I've been mindful trying
238. 8:59trying to put everything that's free
239. 9:01ahead of it but data has been the most
240. 9:03important thing I've done it's helped me
241. 9:05create intuitions and knowledge about
242. 9:07what improves my sleep and what worsens
243. 9:10it my main tool for tracking sleep is my
244. 9:11whooop band which tracks how much sleep
245. 9:14I got each night the quality of that
246. 9:16sleep and how much I exerted myself each
247. 9:18day just to put this in context imagine
248. 9:21you're training for a one M race you
249. 9:24couldn't do it without a stopwatch you
250. 9:25couldn't just guess how fast you're
251. 9:27running even though you can approximate
252. 9:29your your speed you don't know if you're
253. 9:31improving or not so that's 10 things for
254. 9:33you to become a professional sleeper you
255. 9:35can do this get into the habits and make
256. 9:38them non-negotiable if your favorite
257. 9:40show drops and your bedtime don't watch
258. 9:43it go to bed you're telling your body we
259. 9:46have a routine and we're going to be
260. 9:47consistent on that routine and you may
261. 9:49find that so many of your other problems
262. 9:52in life are going to resolve themselves
263. 9:55when you're getting routine high quality
264. 9:57sleep so when you go through the levels
265. 9:58and you Master them send me a note and
266. 10:01tell me you've achieved Mastery it will
267. 10:03change your life I promise