 All right, so one of the things I often get asked is how do you fall asleep like really quickly in two minutes flat? So in this video, I will tell you how to fall asleep in less than two minutes, and I literally mean that I would show you the proof but my I'm using my phone to film but on my phone I have this app called aura, which is a sleep tracking app which connects to this ring here don't you can see that and Basically on on the app. There's this thing called sleep latency Which is how long it takes you to it from the moment you lay down to when you actually fall asleep My average latency is about three and a half minutes and on the low end. It's anywhere as soon as like Yeah, one to two minutes and on the high end sometimes it's maybe five to seven minutes It really depends on like, you know the particular day and what I'm doing how I feel But my average sleep latency is very low So that's that's kind of like my backup my proof that I know how to fall asleep in two minutes Flat in fact two minutes is probably I would say on a fast end really you should be aiming for between three and five minutes But you know, I mean two minutes three minutes five minutes It's all kind of the same as long as it's under ten minutes I would say for most people that you you're gonna be happy with that right if you can fall asleep every night in under ten minutes Two minutes five minutes, whatever you're gonna be happy. Okay, so that's the intro So this is something that I've learned deliberately. I deliberately decided I'm not sleeping efficiently And I'm wasting about it was taking me about 45 minutes every night just to fall asleep So I thought hold on that's 45 minutes kind of wasted where you know I'm not sleeping efficiently if I can fall asleep faster Then I can get those eight and a half hours in sooner then wake up earlier and get more done Well, you know experience more life go more adventures, whatever So, you know, I think we I think we can all agree like the the less you have to sleep Or the less the less time you have to spend in bed the better because then you have more time to do other things So how have I done it or the first one and probably the most important one is activity during the day I cannot stress it this enough your your body and your mind really need to be fully active during the day and You should ideally stack all of that activity or most of that activity in the early part of the day as soon as you wake up So and you know this I guess this kind of goes back to you know Genetic stuff really like as we were evolving or growing as a species We typically would wake up early, you know with a sunrise and immediately start doing something You know whether it's building a wall, you know carrying firewood around hunting You know, we usually would have start doing something physical Outside in the sunlight within the first hour of the day But you know as things evolved and we got more technical when more we became more of an indoor species that kind of got lost And it had a massive Detrimental impact on people's sleep quality, you know naturally we should be falling asleep pretty much instantly You know as soon as the sun goes down you relax do a little routine whatever get you know late game get into bed Lay down and fall asleep. That's what every other species does, right? But for some reason humans have this trouble because of all these things right most importantly in the first hour or two of the Day you need to spike your heart rate. I don't care how you do it and you can do it in all kinds of ways Well, I would recommend you do something like going outside for a walk or Doing some press-ups doing a little exercise routine, you know something whatever you find fun It can be something simple But as long as you just for a few minutes in the first two hours of the day you spike your heart rate the higher the better You know within reason Ideally you would you know do a 20-minute workout first thing in the morning or go for an hour walk You know, it doesn't have to be a strenuous walk, but just go for an hour walk I don't know strap on a podcast or don't you know just walk around in nature Whatever the case is but do something active in the first two hours of the day Also, if you're gonna have coffee, I used to drink coffee a lot every day. I have nothing against it I just decided that I didn't really need it anymore But if you are a coffee drinker that should also be done Not first thing in the morning and this is really important Not you should not first drink a coffee as soon as you wake up and you might think well, okay That's gonna spike my heart rate and increase cortisol. You are correct. Yeah But if you do it first thing in the morning, you're adding that cortisol spike to the already existing cortisol spike that you get from waking up and Moving around exercise sunlight, etc. So what happens is you get a crash about 1030 or 11 So what you want to if you want to be really smart about it? Obviously you shouldn't have caffeine before lunch Oh, sorry after lunch on me But if you really want to be smart about it the best time to have coffee is let's say if you wake up at 7 You would have your first and only coffee of the day at about 1030 or 11 So a bit later in the morning and this is there's a bunch of studies on this Yeah, we could go into the biohacking side of things, but really that's not what this channel is for But yeah, that's my recommendation coffee 10 30 to 11 and then exercise before the coffee if you can imagine such a thing It might be a bit difficult So then the second one kind of ties into the first one really no caffeine after 12 Okay, and no Just checking my notes here So I make sure I get this right because I did plan this out earlier for you So no caffeine after 12 and no food after 6 or 7 p.m. And this is another big one, right? But earlier you can push back your last meal the better your sleep quality is going to be and the faster You're gonna fall asleep contrast to that you may let's let's start with proving it, right? So you may remember the times where you have a huge meal at 9 or 10 in the evening And then afterwards you just can't fall asleep. You just feel rubbish. You look digestion is all churning, right? Hopefully I would imagine you've experienced that and you know that if you have a super late meal and it's really big and then You try and fall asleep. You're gonna have trouble contrast to that if you push your you know Last meal back to let's say 5 or 6 p.m. By the time it gets to 10 p.m. You're basically you're all light You know, you're relaxed. You're not digesting anything Usually and I found this across literally three years of data sleep data Usually you're gonna fall asleep a lot faster and you're gonna have more deep sleep So it's like a double bonus really and then tied on to this second one still so no caffeine after 12 No food after 6 no screens after 8 p.m. So you can have a little bit longer on screens You know but after 8 p.m. I would recommend that you turn all screens off if you have, you know Really bright LED bulbs turn them down or off Use you want to use like soft lighting Things like although it is LED, but you see the thing in the background here It's like a soft lighting. You can't really see the light source. That's better for your eyes But even that is too much because that's LED and it's also blue, which is the worst of them over the Colors that you could have better would be like orange or red or even better would be like really really soft lighting using Non LED bulbs, I know they're more expensive Right much more expensive than LED to run, but they're significantly better for your eyes and your body So yeah, it's like a kind of balancing act Just do whatever you feel you should do and then number three when you finally get into bed So after you've done all those things lay down and don't do any of that nonsense like counting sheep counting breath Whatever all this stuff because in my experience and maybe you feel the same it just keeps your mind active It doesn't really help that much. I know it's like an old wives tale, you know count sheep or just count your breath Count to a thousand but in my experience it just keeps your brain active and then you start thinking about things in between the counting and then Eventually, you just you know wide awake. So in my experience the goal is to not think about anything Just like meditation Which is obviously easier said than done But the way one of the ways you can do that is by focusing instead of focusing on numbers and thoughts Focus on feelings. So just scan through your body and your muscles one by one Muscles, right? You don't have one body And just kind of sense how it feels like how relax is your neck your jawline You know your eyebrows things that you don't often think about if you really need to pull out big guns All right say the best of last lay if assuming you have a hard floor like a carpet or wood or something lay down on your back on the hard floor for just Two minutes right one minute two minutes enough to feel how uncomfortable it is and then get into bed and Then tense every muscle in your body at the same time really really tense them all and hold that for as long as you can ideally 10 to 20 seconds and then completely relax and You know if you do to be honest if you do all of these things and Then you do that final one in my opinion. You're just gonna fall straight asleep You know, it's it's pretty full proof to be honest. So yeah, try it out and let me know like in the comments your best sleep tips or ideas that you've used in the past