 Sleep. We know sleep is important and in this video I'll tell you how I learned how to sleep better because the thing is I have spent a lot of time and money on Learning how to improve my physical sleep. I've been tracking it through this ring, which is an aura ring It's a sleep tracker as you can see the little three bumps on the ring there that tracks my heart rate my blood pressure my movement body temperature all kinds of stuff and basically the goal is that I wanted to And maybe you can relate. Okay, I wanted to sleep for the minimum amount of time that I needed for my body and Still get the maximum benefits, right? So I wanted my sleep to be really efficient and I've learned a lot about how to do that and I'll teach you in this video So this is kind of similar to my other video about how to fall asleep in two minutes flat because when you improve your sleep You also fall asleep faster They kind of go hand in hand But this video is gonna be a bit different and more focused on the actual quality of the sleep instead of just falling asleep fast Okay, so when I say quality I mean things like how much of your sleep is REM how much is deep sleep? How much is you know light sleep and how much is being awake like how often in the night? Do you wake up and get interrupted because this is also not ideal like you don't want to be Waking up in the middle of the night, you know tossing and turning Wake up for half an hour then go back to sleep, you know, that's just gonna be crappy sleep quality You ideally want to go to sleep and fall asleep within five to ten minutes and then stay asleep until you wake up Right. I mean that's what we all kind of want But you'll be surprised and it wasn't until I started tracking my sleep that I realized how bad my sleep actually was I was waking up, you know multiple times three of through between three and five times a night Sometimes I would stay awake for 20 minutes or half an hour My REM and deep sleep was super low I just you know the sleep wasn't good and this is why I had to basically learn everything from Scratch again because what I thought I knew was wrong clearly and it wasn't until I started tracking it that I knew that I'm gonna try not to repeat myself too much Compared to the other video, but let's just very very quickly go over some things that are the same So the first thing is that you need to be active during the day in the first part of the day Right, so you need to spike your cortisol in your heart rate not with coffee Coffee should wait until 11 a.m. Because that's when it's the most efficient way of taking it if you take it first thing You're just gonna be you just gonna have a huge crash in about two hours afterwards You need the coffee to be a boost and not a kickstart very important difference, right? You'll kickstart first thing in the morning should be from exercise whether that's press-ups, you know squats burpees walking Jogging cycling who cares just exercise in some way in the first hour of the day I'll ideally do it outside because then you're getting the vitamin D. You're getting the fresh air Natural sunlight all of that stuff. It's very important. Okay, so that's the first step The second step is of the first one the second part of the first one is no caffeine after 12 p.m The half-life of coffee or caffeine is six hours So that means if you have a cup of coffee at well, let's let's do the math So if you have a cup of coffee at 3 p.m Half of that coffee is still in your system at 9 p.m. And then half of that So a quarter of the coffee is still in your system at 3 a.m So, you know, if you have like a quadruple shot latte at 3 p.m It's the equivalent of you having taken one espresso shot at 3 a.m On top of the other, you know parts of it like no wonder you can't sleep So one coffee make it a week one have it before 12 p.m And burn it off like after that you've had your coffee really use that energy and it doesn't have to be physical Use it mentally, you know Your brain uses relative to its size the most calories and energy out of any organ in your body So use your brain power after that coffee. Don't just waste it sitting around your gossiping or looking at the butterflies or something like that You know use that and mental energy and burn off to caffeine. All right So the next step is, you know, I said this before but I'll just very quickly say it again. No water after Well, it varies depending on when you sleep. I would say 8 p.m Maximum 9 p.m. No water and no drinks nothing after that. No food after 8 p.m And also no screens after 8 p.m. I know it's strict But I promise you when you've if you just do it If you just follow these these things just for a few days or even a week I know it's strict But at the end of that week you will never go back because your sleep will be so good that you'll be worth it to you I know it sounds difficult, but it's I promise you it's worth it when you wake up every morning feeling super refreshed Energized strong, you know, you recover you heal at an insane rate Like when you get good sleep your body heals very fast not to mention this great for the immune system I haven't been sick in over two years and when I was last sick. It was very very like quick, you know It happened. I think Maximum for about just over 24 hours, right and people around me were being sick for two weeks three weeks You know flu long-term symptoms all this stuff No, if you get good sleep and if you if you've locked all this other stuff down Your body is incredibly resilient and it's very strong that the immune system is incredibly strong when you give it everything It needs. Okay, so the next one the more tired you are The better your sleep quality will be so if you whatever you have to do to make yourself tired I don't care what you have to do, but just spend yourself spend your energy to the maximum mentally and physically Just do absolutely everything you want to do in the day and Then when the day is done when it's finished You just go to sleep let it all go and I guarantee your body will fall straight asleep You'll stay asleep the whole night So, you know Do more reps in the gym? Spend an extra half an hour working whatever Just give your energy and You'll fall asleep better. No huge meals before bedtime that kind of goes without saying no massive like digesting food As you're trying to sleep big meal at lunchtime If in my opinion that you should have your biggest meal in the middle of the day and then straight after that meal You walk it off so you go out for a long walk ideally half an hour or more And you burn off all that energy and then on top of that you can then consider things like supplements if you want to But I would recommend only doing that when you've got all of this other stuff locked down Okay, so next let's take this to a more advanced level now So if you're still with me now, hopefully you you know all that stuff is you know gonna work and you want the more advanced stuff so The more advanced stuff really comes down to optimizing your environment like so where you physically sleep Which is usually the bedroom right so the main things you can do is you need to make sure it's completely dark all the LED lights Any light source is gone? Blackout curtains blinds whatever. There's there's different ways of you know making that happen in your room You can get stick on things Electrical tape. There's all kinds of stuff. The next thing is your body needs to be warm But the room needs to be cold. I know that sounds a bit like a paradox. What I mean is the air in the room needs to be cold ideally between The but my favorite temperature is about between 14 and 16 degrees But you can go some people go cold that you could go down to like 10 even or less Below 5 I wouldn't recommend because it's just gonna be too cold for most people between 10 and 16 degrees It's gonna be good. Don't leave it at the daytime temperature Which a lot of people they stay at this temperature of about 20 to 23 degrees with the heating on That's too warm. Come on. You're not gonna sleep well with that They've shown that up to a point, you know, the the lower the temperature the more deep sleep you have And there's all kinds of expensive intricate ways of making yourself cold during the night I have experimented with a lot of them at one point I spent over $1,000 on a Water-cooled mattress like underlay thing. I'm not gonna say the brand because I don't want to you know Speak bad about them, but long story short it ended up just not working It made the bed cold, but the motor in this water pump was just too loud for me I don't like to wear earplugs. They fall out and so there it had to be had to be quiet Otherwise, I it wouldn't work and long story short. It was not quiet. It was just it's wiring noise I always heard it. So yeah, if there was a way to have like a water-cooled mattress underlay with a silent motor Let me know because that would be a game changer for me Well, I say game changer. It would only increase my deep sleep by a small percentage maybe five or 15% Because those foundation things I told you about the free stuff is Gonna get you like most of the way that it's gonna do most of the work beyond that you're really just looking at the cherry on top of the cake like the extra 510 maybe 15% increase To your deep sleep and your REM sleep and your overall sleep quality So it's not there's not a lot in it. You don't need to buy anything This is the very important thing you don't need to buy anything to improve your sleep quality You have everything you need. It's just about using it and building the right habits pillow spray I have a love-hate relationship with pillow spray. I know there's different ones you can get I personally only like the lavender one, but even that I feel these days It just doesn't add anything. It smells nice, but it does for me. It doesn't really make a big difference You know like when I Thought it did when I first started using it years ago now But at the end of the day, it was just a nice smell helps to relax your mind I suppose but if you're doing other things to relax your mind You don't notice any extra difference with pillow spray another thing which I have found Massively beneficial for sleep quality is to have either a hot bath or do yoga an hour before bed the hot bath Contrary to popular belief actually lowers your body temperature I know it's complicated is weird right? You think a cold shower would do that, but no Hot bath does the trick On top of that yoga is well, there's many benefits to yoga But in the western world a lot of people think it's just kind of it's whoo whoo It's just stretching. It's weird. The poses looks funny. Whatever. Okay Just give it a try be open-minded. You know, that's all I can say I thought the same about yoga and then I tried it out and You get really into it, you know, it's good for the body and mind It helps your body to relax and fall asleep and there are all kinds of other benefits energetically Which I don't need to go into in this video, but yeah Just give it a try and if you're gonna do it do it in the hour before bed. Yeah, that's it