3 Rules for Better Sleep

[@chrisxayon]

Matt always finds a reason to reuse that clip of him sprinting and eating, it's great

[@Jornanfuentes]

I wonder: How is that he can run so fast?

[@MissesMarble]

Hahahah true!

[@atwixtor]

This is peak productivity.

[@roballen3090]

He's the fastest kid alive 😂

[@Doko88]

Seen it so many times now .... still smiling every time :D

[@MisterPol]

Matt doesn't use a pillow. He lays his head on his biceps

[@MisterPol]

all jokes aside, Matt you've inspired me so much. I recently started filming self development videos thanks to you. Keep up the great quality 🔥

[@theluschmasterjournals]

😂😂 o my goodness

[@PratikKhandale]

Me too😂

[@paulratiu856]

lmfao good one, you've gained a sub

[@MisterPol]

@@paulratiu856 thank you Rudi!!!

[@hypcy]

Timestamps for those interested or those coming back: 00:00 - Intro 01:01 - Rule 1: Caffeine 03:37 - Rule 2: Sleep vs Time in bed 06:41 - Rule 3: No screens before bed 09:20 - Sponsor 10:01 - Outro

[@SoheilDaKing]

B

[@enr1que21]

Muchas Gracias 🙏

[@CoffeeandWater]

Takeaways: 1. Do not consume caffeine 10hrs before sleep 2. Get 8 hours of sleep, not 8 hours in bed -go to bed 1hr before you want to be asleep. 3. don’t look at screens 1hr before going to bed, 2hrs before “sleep” 4. control the amount of liquid you consume before you go to sleep 5. leave a sleep mask by your bedside for the last hour of sleep

[@kylersalameda868]

thx so much!

[@legisly6302]

People who do this r always in the comment section. Thx

[@oldlorenz9567]

3 rules: 1. No caffeine 10 hrs before bed 2. At least 8 hours of sleep (does not mean 8 hours in bed) 3. No screens 1 hour before bed You're welcome, have a great day :)

[@aamermanzoor8519]

kzbin.info/www/bejne/p2S7oWqVm6djppI

[@AA-ke2ns]

thank you, could you do the same with Captain Sinbad's new video

[@oldlorenz9567]

@@AA-ke2ns okay I'll try

[@mattheweckerson6128]

What a legend

[@lazygirlvee]

What do you mean.by 2 point?

[@austinwilwayco]

Matt: *“Sorry babe, no more Netflix before bed, only chill”*

[@danikadestinikey7477]

This has 69 likes and it’s too perfect for me to add another one

[@LA-ls2uk]

@@danikadestinikey7477 I didn't like it to keep it at 69 as well lol

[@starappleburn4868]

same still 69

[@MichaelDennis1234]

No way I'm literally at work asking myself why I haven't been able to sleep well this week and this video pops up.. thanks Matt🙏🔥

[@theluschmasterjournals]

that's why I actually clicked on the video so quickly - I usually add videos to my watch later queue and forget about them 😪😪 but I really need this ..

[@AlexBogacz]

Yes I'm in the same boat. I've been extra tired lately.

[@RakibHasan-ln8ll]

love you bro

[@tiffanistipe918]

Swear, I thought the same thing!

[@harshalkardile1218]

Perfect timing 😍

[@QuestionEverythingButWHY]

“The best bridge between despair and hope is a good night’s sleep.” ― Matthew Walker, Why We Sleep

[@lambdacode1503]

True, but in my case I go to bed hopeful and wake up in despair lol

[@loganlaj]

I agree! Sleep makes my entire day.

[@bouchranourelhouda2415]

I love the fact is that I find you in every self-development video

[@johnmathewrosario4625]

God, I see you everywhere!

[@isaacwong4969]

I highly encourage everybody to read his book. Its very informative and will show you the power of sleep.

[@markovranicar1541]

Matt the type of guy that schedules his dreams 😆😂

[@Ad5102009]

Ah shit here we go again.

[@drali230]

I do

[@markovranicar1541]

Wouu that escalated quickly, thank you for all the likes, i never got so many, now i will sleep better 😴😁😂

[@catedoge3206]

ahahaha

[@MassimoCastelli]

straight A-type personality

[@grantfrazier3053]

Who else is watching this right before bed & losing sleep because of it 😂😂

[@avalambropoulos8329]

Me lol

[@avalambropoulos8329]

Well I was

[@acoolducksloveryeahweexist]

here

[@KarolMiklas]

Also while drinking coffee... 2hrs before bedtime

[@anastasiasidorkina7555]

Literally

[@gominuke]

The best investment I’ve ever made is a Bluetooth sleeping mask. Truly has changed my life. 1) It blacks out any possible light and 2) I listen to an audiobook, usually something I’ve already read. On audible you can set a timer for it to stop and I’m gone before the 15 minutes are up. I’ve been a chronic insomniac for years and this is the only thing that has ever worked for me, it even makes me excited to go to sleep to carry on with the book!

[@orestisx]

But it's Bluetooth and it's basically on your head which as far as I know is not very healthy

[@wild4fp]

If it works for you, then it's ok.

[@orestisx]

@laugh out loud why are you trying to start an argument

[@prcr364]

@@orestisx How is he?

[@Hallden_]

Matt: Sun rises at 5:30AM, disruptive Me (Sweden): Sun rises at 3AM Also me: Sun sets at 12AM

[@theomarian8758]

Nice to see you here

[@reillyoduory6763]

Hey Kalle big fun from Kenya

[@saulwexler6852]

Seriously, how do you guys manage that? What kind of melatonin rhythm do you guys even have there? Does everyone go to bed at 12am sharp?

[@harleymandk]

Same here in Denmark.... alot of light in the summer and dark in the Winter.. The root from Valeriana Officinalis works for me. please see this : How To Be Better In Bed: The Quest For Better Sleep ( kzbin.info/www/bejne/f5qunZ-unb6baLM )

[@DominusFeles]

Sounds like you're living far down south Kalle 😜 Sunset, during summer? Nope 😅

[@ewanharris6205]

"don't drink coffee 10 hours before bed" Me, sleep-deprived and about to pour myself a coffee at 5 PM: well shit

[@1dconda594]

Ewan Harris same i legit was drinking a cup while watching and it’s 8pm and I’m planning on sleeping at 2am but still

[@Jeremy-tl1pt]

Just go to bed at 3AM then 😁

[@loganlaj]

As long as it’s atleast 5 hours before bed, you should still be alright! Get half of it out!

[@myrtleturtle]

It's 22:30 and I sat down for this video with a fresh cup

[@1dconda594]

Michael O'Kennedy I legit just finished my cup

[@jomaix]

I'm 28 now, and I've been struggling with insomnia for so many years, mostly because of bad habits. I just read the book Why We Sleep. It was life changing! This is my third week that I've slept every single night of the week (I used to have at least one night a week with 0 hours of sleep). I'm not sleeping all 7-8 hours yet, but that's my goal. Having slept every single night for the past 21 days is a great start.

[@MarcoMadrista]

Sounds amazing dude. Keep it up!

[@zacmorri]

Watching this at 2x speed doesn’t impede comprehension in case you are in a rush

[@Merdin1999]

The real hero

[@tomcologner1943]

Unless you're Ali Abdaal :)

[@daba6794]

1.5 is better

[@simonvutov7575]

@@tomcologner1943 yep lmao

[@dantevalentin8849]

Qué onda Zach

[@themattgundry]

Currently playing this video for my three month old. He doesn’t seem to care for it 😭

[@jesse.flikweert]

I think you should go to a doctor with him 😂

[@themattgundry]

Jesse haha he does do well I just miss sleeping 8 hours in one go 😂

[@jesse.flikweert]

@@themattgundry Ahh hahaha I get it 😂😂

[@jesse.flikweert]

@@themattgundry "It's all going to be worth it" ~ Nobody 😂

[@MycahEquette]

😂😂

[@elliotw.888]

"don't look at screens within 1 hour of bedtime" me, watching this video in my bed as I'm about to sleep: *surprised pikachu face*

[@Django45]

Same! :D

[@legisly6302]

Lol

[@tyresseferguson2462]

😂😂 right I fell asleep watching a KZbin video

[@squid2754]

Same

[@FBWUniverseMode]

👁️ 👁️ 👃 👄

[@gunnar9042]

“Your future depends on your dreams, so go to sleep.” - Mesut Barazany.

[@BenDoverbw]

Do you know who is mesut barazany 😂

[@BenDoverbw]

Do you know who is mesut barazany 😂

[@QuestionEverythingButWHY]

“When we hate our enemies, we are giving them power over us: power over our sleep, our appetites, our blood pressure, our health, and our happiness.” ― Dale Carnegie

[@galatemalate1256]

That's so Buddha

[@gavink03]

Thanks I’m just after having an argument

[@Crambull]

Bro, just get blackout curtains. Sleeping in a pitch black room is how you gotta do it for optimal, uninterrupted sleep. You'll thank me later.

[@ami1959]

These are the best! Especially in summer bc it's just too bright outside and I can't sleep well without a black room

[@LivingListed]

It makes it hard to wake up in the morning for me though

[@countach27]

@@LivingListed Same here, for me blackout curtains do make it easier to fall asleep, but waking up is hard, first thing I gotta do is hop out of the bed and open the curtains to let the sun wake me up.

[@magrudergrinder23]

@@countach27 I have blackout curtains as well and this is where smart lighting is key. I not only set an audio alarm, but a light alarm too. My lights will slowly fade on 20 minutes before my alarm and I notice I'm noticeably more alert when I finally get out of bed.

[@countach27]

@@magrudergrinder23 That sounds interesting, I will look into getting a light alarm

[@thebigvee137]

Love the video as usual just wanted to point out though that caffeine can actually have the opposite effect for people with ADHD. And some doctors actually recommend drinking coffee as a relaxer for people with ADHD. I know you said that caffeine affects people in different ways but I figured I would mention that too.

[@bramcopermans7494]

I wonder how many shots Matt has of him laying in bed, pretending to sleep...

[@max-rdj9741]

It must be hard not to laugh while doing it.

[@bramcopermans7494]

@@max-rdj9741 ikr haha! & it seems like a lot of work to put the rig up there as well!

[@jaxx-inspiregrowcreate2862]

Millions

[@thugbunny292]

AHAHAHAHAHA

[@marikakielbiowska5846]

And drinking/making coffee...

[@LucysCorsetry]

I could’ve used this 12 hours ago. I was tossing and turning from 2am to 6:30am, and finally fell asleep for 3 hours.

[@SamMartinPeakPerformance]

Exercise really helps when it comes to improving sleep - you literally have no energy left and your body is begging for rest.

[@braneenie]

Eye mask straps dig into my skin and hurt ... I have found that a simple heavy t-shirt thrown over my face works wonderfully. I simply adjust it above my mouth and the darkness it provides really makes a difference. Also .. in winter ... I have short hair and it keeps my head wonderfully warm too ... I literally cannot sleep without it now ....

[@kileyslife7541]

Sleep is so important!!! What sucks is ppl at my school seem to act like it isn't, at all. My one friend just can't sleep and so it really isn't her fault, but at the same time she takes no actions to try to fix it. My cousin, (around my age) says he pulls all nighters all the time playing video games and at most gets 6 hrs of sleep a night. Kids literally get praised at school when they says they're sleep schedule is messed up. Sleep and I do not get along, but I'm doing my best to try to change that. I'm hopi g that eventually I won't have troubles with it. A huge help is my doctor said I have to eat every 2 hrs when I'm awake, (long story I don't feel like explaining) and so I don't pull all nighters anymore because then I'd be eating 2x than a normal day. Ik it's ok to have cheat days and all that, but 2x the amount of a normal day is a little to much for me.

[@davidgilani9052]

Why We Sleep - is one of my favourite ever books since I read it last year. It's like an encyclopedia on everything that we know about sleep to date. I've recommended it to so many friends since then and every single one of them has agreed that it's changed their life as well.

[@aarushimalik5244]

It's nice that you enjoyed the book, but just be wary of the validity of its factual evidence. I would recommend u read this article: guzey.com/books/why-we-sleep/

[@priyadarsanmahendiran3126]

Matt: Don't look at screens within one hour of bedtime Stupid me watching this video on my bed: Oh my god🤐. Am sorry Matt😅

[@Django45]

I watch this literally just before going to bed, heh.

[@shawnjames3242]

Not funny

[@priyadarsanmahendiran3126]

@@shawnjames3242 am extremely sorry for disappointing you bruh

[@sanwaydsouza6482]

Priyadarsan Mahendiran same!

[@_Marlot91]

I tried not using a screen one hour before I go to bed. Tried for almost two weeks. Doesn’t work for me. I sleep better when I fall asleep watching youtube or something.

[@brolone110]

STORY OF MY LIFE 😗 In toilet- wanna sleep Studying- wanna sleep Eating- wanna sleep During University lectures- wanna sleep Random outings- wanna sleep WHEN IN BED- let's work on he new KZbin video cause can't sleep 🤣

[@FPSDIESEL]

guess I'll get super cancer

[@Merdin1999]

When you have a competitive personality

[@TheVicco13]

You will remain healthy!

[@pixalmated4853]

When I was chronic sleep deprived, I had social anxiety to a point to where I would avoid interactions with not only people but my friends. Depression was my new identity. Emotionally unstable, lost, very forgetful, hopeless, ate once a day or none, tired all the time, just a total mess of a person. But now sine this lockdown, I was able to make sleep my priority and I felt like a whooooooole new person. On my first day of QUALITY sleep, I was confused as to where the negative thoughts was. I had more energy, confident in my goals, more sociable, consistent with my eating habits/less craving for junk food, just finally felt like me. So, yea get your QUALITY sleep, and don't sacrifice it for nothing. Still don't know how I function and accomplish things on crappy sleep.

[@jakehemingway9603]

Still going well?

[@pixalmated4853]

​@@jakehemingway9603 Yea, since I've been tracking it, I also see that QUALITY sleep is waaaay important than quantity sleep. Case in point, when I don't do my night time ritual, but still get my 8 hours, I still feel like crap or "normal". BUT when I follow my night time ritual, even if I don't get 8 hours, I still feel great, and able to tackle the day. Major difference that shocked me. The big 1's to get that QUALITY sleep are turn electronics off 2 hours or 1 and a half hours before bed, black out room early, keep it cool. If you can do those 3, you will see a MAJOR difference in how you feel, act, think

[@ImPredial]

“Why We Sleep” by Matthew Walker was one of the most life changing books I’ve ever read, if you’ve read it I highly suggest you also go listen to Joe Rogans podcast with Matthew Walker, it’s valuable information..

[@loganlaj]

Adding it to my list right now! Thanks.

[@TheSwayzeTrain]

For whatever reason, Matthew Walker would appear to have intentionally misrepresented studies, omitted important data and in certain cases just completely made stuff up. His book is full of errors intentional or otherwise. I say this as someone who was a big fan of that book. I was disappointed to discover the shoddy nature of his 'scientific' writing. Just one example alone, in chapter 1, Walker claims that routinely sleeping 6 hours or less per night 'doubles your cancer risk' the actual study shows that the chance of cancer for sleeping for that amount of time is actually closer to 1 percent (you have to round up to get to 1 percent). There are many more examples of his bad science. guzey.com/books/why-we-sleep/

[@dragonwest5844]

I didn't like his book. He goes way too often into details about things you just don't care about. Most of the things he mentions you already know if you did a small amount of research beforehand.

[@andreiblaga2610]

Me at 3 am watching a video about good sleep like: "Interesting"

[@Legendshadow653]

Me 3:17xD

[@skiney]

Just because you sleep late, doesnt mean you have a bad habit ;)

[@vishakvijay1425]

I am 4.00 am .sometimes I think about suicide BCS this insomia

[@Adelaideanegg]

@@vishakvijay1425 I hope you heal. You should get some professional help.

[@liamarvel1780]

I remember the period when I wasn't getting a full night of sleep I used to interrupt the night to work for few houres until the sun rise then sleep again. I started feeling an enormous fatigue, Tachycardia,deep under-eye circles and bad mood...it was from that experience when I realised how much sleep was important

[@merissacullen1489]

I've suffered with insomnia and tried the no screens thing.; but the fact I was actively trying to avoid screens at a certain time gave me anxiety. Now, I just try to stay off social media - I watch a tv show and by nearly falling asleep to it I am then ready for bed. Has helped my sleep problems so much.

[@elenasreadingcorner]

The first rule for a better sleep is don't have cats. And probably children from what I've heard

[@rohilthomson]

Kids are a given. It's common knowledge that kids don't let you sleep lmao.

[@marionhoogstoel]

Or a +1 😅

[@Authorthings]

@@rohilthomson dogs too lol.

[@hanslacson635]

me: *about to go to sleep* matt: uploads 3 Rules for Better Sleep

[@legisly6302]

lol. Underraed

[@legisly6302]

Underrated

[@shawnjames3242]

@@legisly6302 you do know that you can edit your old comment insteading of posting a new comment right?

[@AkshajTechTips]

1:03 Matt says: Rule No. 1 Me looking at the screen :what it's rule no 2 ,ohh it's because I didn't get enough sleep😄😁😄

[@legisly6302]

Underrated comment

[@GrowWithWill]

Rule #3 is big. One of the easiest ways I've improved my sleep is having a timer go off for when I should start preparing for bed. Then, also making sure that once I enter my room, the phone goes off and is only used as an alarm. Having that separation prevents me from staying on my phone for the rest of the night and focus on sleeping tight!

[@mihaiangheluta1062]

Thank you for making this video, Matt! Being a medical student who routinely used to sleep around 4-5 hours a night, this book completely changed my perspective and sleep has become a priority. It's scary, how little we are taught about the detrimental effect that too little sleep may have on our bodies, and I can't recommend this book highly enough. Dr. Walker does a great job at distilling complex concepts into easily understandable chunks and uses plenty of examples from his practice and studies while also citing all the sources. I appreciate you having taken the time to make a video about this topic

[@yigidowitsch8013]

Matt: dont use ur phone 1 hour before bed Me watching this vid at 1:00 am in my bed: 👁️👄👁️

[@markdiaz4150]

Me, all lights on at 2 am, watching this with a coffee mug: ...

[@transformingstep]

Lately, I’ve been thinking about how crucial sleep is to our immune system, metabolism, learning etc. This thought has been a driver in helping me commit to a healthy sleeping habit. …and thanks for this timely reminder Matt.

[@brandonwilliams9668]

Matt: Don't pull all-nighters and get healthy amounts of sleep Me: who sleeps from 10pm to 10am every day 😴😴😴

[@marikakielbiowska5846]

H...ho...how

[@puchulera16]

This was my depression rutine lmao

[@kristen1225]

My quarantine routine lol

[@rishabhjoshi7171]

Myrna Prieto i feel you

[@legisly6302]

Healthy. But how bout work

[@DSOrton]

As someone who loves sleep, you'd think I'd go to sleep early

[@jaxx-inspiregrowcreate2862]

Right!?

[@fernandagiron7061]

Same 😅

[@denisecodorniu8932]

Yup lol

[@karinagalstian9069]

«Why we sleep» book is great! It contains so many interesting facts, that after some time you just can't ignore the importance of a good night sleep anymore. And with the help of this book I've discovered that I need 11 (!) hours in bed to get all the rest I need. My first thought was «Wow, that's crazy», but when I continued to follow through with this healthy routine I quickly realized that I'm so much more productive and creative.

[@gmartineza8775]

Anything: *exists* Matt: Imma need a rule for that

[@SamElle]

it's like you already know that I have a lack of sleep problem. It's something I havent prioritized and I know it has negatively impacted my work

[@Don-da-ke]

Matt: "Rule #1" Screen: "Rule #2" Me: "Did I get enough sleep last night?"

[@alaskaalexx4654]

I was about to point that out. I seriously can't stop staring at it

[@aryansarc]

Being in bed for 8 hours and naturally sleeping in about 30 mins is not bad because it is better if we sleep in sleep cycles and one sleep cycle consists of 90 mins each so therefore you get 5 complete sleep cycles which is enough.

[@ShanqKoo]

Thanks for sharing! Sleep has been a struggle for most people and it is so important for mental and physical health. Good tips!

[@camus.mp3]

Yo matt, bring back the ground up show, i’m watching through them now and as someone who aspires to take an alternative route i can’t say anything else has given me more value or comfort over the last few years so i’m really grateful for what you’ve been able to provide me x also say hi to nat from sydney :))

[@jelenastanic150]

I stopped using my phone before sleep and first thing in the morning, and I can say it made the biggest difference. what i found extremely helpful is turning off wifi (or data) so i don't get any notifications that could distract me (trust me, if it's something very important, a person will text or call you, so you're actually not missing out on anything). instead, i read 30 mins to 1 hour before sleep, but you can also do other things like solving crossword, drawing, journaling etc. hopefully someone finds this helpful :)

[@Django45]

After I read digital minimalism from Cal Newport, I muted vibration and sound for 95% of my apps. And only some apps even appear in my notifications. Most don't even show up on my lock screen. This has helped me tremendously to cut the habit of reaching for the phone when it vibrates. Calls and messages show up on my smart watch and vibrate the phone. Messengers and communicators don't make a sound. I check them when I unlock my phone. If there is something urgent, people can call me. Works like a charm.

[@jelenastanic150]

@@Django45 great tip!

[@TamerShaheen]

I didn’t even know the science behind how coffee affected my body until this video...thanks Matt!

[@RyanNgFilms]

A lack of sleep also creates a higher risk of getting Alzheimer disease 😬

[@Ahanafadnan99]

The America Meditating is the scientific process of developing the infinite potential of human beings. www.blogtalkradio.com/americameditating

[@skyhart615]

Whoa I didn't know that 😮

[@malena7362]

Not true

[@RyanNgFilms]

@@malena7362 www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein#:~:text=In%20a%20small%20study%2C%20losing,beta%2Damyloid%20build%2Dup.

[@RyanNgFilms]

@@malena7362 www.npr.org/2017/07/21/537016132/lisa-genova-can-alzheimers-disease-be-prevented

[@christiepooh]

Glad to hear that I'm not the only one who developed a videos-to-fall-asleep habit during pandemic.

[@cedrics7374]

Just wanted to add, Matt is such an inspiring guy. He doesn't just talk about improvement, he sets the example. Everybody needs a friend like Matt

[@VictoriaHolmesView]

Matt: “I’m sure that so many of you are in the same boat as me right now.” Me: *watching this in bed right before going to sleep* ...ummm yes 😅

[@CaseyBurnsInvesting]

Higher hourly wage is an underrated tip for better sleep.

[@JonathanG1103]

Go earn it

[@tudi6964]

@@JonathanG1103 tell that to capitalists

[@JonathanG1103]

mihai gallo most of them got the memo.

[@ghostyt3900]

Am I weird the way I can just “go to sleep” I mean I can literally fall asleep anywhere in about 2mins so idk haha 😂

[@shehryar6928]

Lucky you

[@grebonatiproductions7604]

You may have narcolepsy

[@witchart7288]

That's a major sign of chronic sleep deprivation.

[@Asant3]

That’s either good or bad depends on how you look at it

[@ghostyt3900]

Witch Art it’s a called the life of getting up at 4am to swim on the national team

[@leichtning]

Posted this to my wellness facebook group. Thanks for making this, Matt!

[@anjanaheva8639]

Lately I’ve started reading Mindfulness in Plain English every night. It’s an interesting and well written book about a soothing topic. Sometimes just a few pages puts me right to sleep :)

[@davidliang913]

The best sleep is when your partner is getting ready while you get to sleep in.

[@theluschmasterjournals]

I hear this 😂😂

[@marikakielbiowska5846]

And imagine it’s winter

[@legisly6302]

Lol

[@enzocohen4461]

Hello Matt! Given that the sleep cycle is 90 minutes, I've heard it's best to sleep 7.5 or 9 hours a day. Not 8. This way you don't break the cycle and wake up fresh. Loved your Netflix documentary by the way. Best

[@hotshots149]

Everyone's cycle is different.

[@cecebristan7175]

I remember reading a study/ watch a video about different studies, I'm not too sure 😂😂😂. They test different methods of sleep and it's still best to stick with a set sleep schedule: go to bed at the same time and wake up at the same time everyday. Everybody is different and at the end of the day, as long as you wake up and feel rest, thats the most important thing. My fiancé only needs around 6 hours to feel rest while I need at least 7 to actually function normally.

[@TamerShaheen]

Wait lol I’m confused...u say rule#1 but the text says rule#2 🤔...loved the video, but just though this was funny lol 😂 1:02

[@Emma.E.Emerson]

I just purchased a weighted blanket. I never have trouble sleeping, just wanted to try something new. The reviews mentioned they helped with insomnia. I also bought bamboo sheets, and they have a nicer cooler feel, so could possibly help those with sleeping issues. 100% natural. Best!

[@elliafabia]

Hey Matt, despite that you haven't reinvented the wheel here, you really hit the nail on the head (wow, I'm rocking the idioms today ^^). I like, that you put everything in short digestable videos without making it to much about yourself but also not to much as if you were preaching! I like that balance a lot! After I graduated from University, I 'hated' reading. I studied English, Communication & Media and had to read a lot of boring stuff, that felt unrelevant to me personally...I'm sure a lot of people can relate. But I used to love thrillers and romances and fantasy books and had to relearn enjoying to read even those. And the only way I could do that was to read every night before going to bed. This was the only moment I allowed myself to spent time doing "nothing" because reading felt a lot like a waste of time for me. But slowly I got back into it and now I can't even go to bed without reading at least a page. What does that have to do with the whole sleeping topic? I knew that I'd need 30 min to an hour to fall asleep anyways and reading often times made me sleepy in University, so I it was the most logical thing to do before bed. I'm not only reading 100% more than a year ago, but am also almost always falling asleep immediately after my head hits the pillow :D That's my sleep story, Greats from Germany!

[@damondominique]

I swear by the Sleep Cycle app. Not sure how it knows when to wake my body up, but that black magic works!

[@jager3572]

it probably tracks your sleep and doesnt wake you up in your deep sleep.

[@ragibiram6743]

Am I the only one noticing that Matt changed the thumbnail? His eyes were shut in the previous one, now it’s wide open..😁😂

[@smolpeepee9756]

M a t r i x

[@HistorymadeFun]

Matthew Walker quote (00:32) made me scared to the core 😰; my worries demolished by the end of the video 😁! Thanks Matt!

[@FFAs]

FYI do your own research!! There are other comments noting a source that say the quote is based off a study that actually said 1% increase ... Not 50%

[@HistorymadeFun]

FFA - Thanks for the extra information! Though even increasing your risk of cancer by a further 1% can still be detrimental to health...

[@FFAs]

@@HistorymadeFun Yes, and everytime you cross the street or drive a vehicle you increase your risk for a serious accident. Yet somehow I doubt that stops you.

[@HistorymadeFun]

FFA: True; I'd like to think I pay a certain increased level of attention toward crossing the road - thanks to Matt, the same goes to sleep now... 😀

[@yasimm4778]

I seriously love this channel and this guy. He’s productive yet so real it makes me connect with him more

[@diovanejoaquimfiamoncini8884]

Matt!! I have a boxed blind curtain that blocks practically all the sunrise light and my sleep has improved a lot, it is even deeper now. I read the book in May and put the curtain on last month, and I definitely don't drink coffee, not even in the morning, because after lunch, sometimes I take a nap too, as Matthew also indicates. A hug! I loved knowing that we share the same habits and concerns, God bless you. If you wanna know more about the blind curtain, call me, I can send you a photo for you to look in L.A.

[@unicornthemfatale]

"Don't consume caffeine 10 hours before bed" me, watching this at 11:30pm, while drinking coffee & eating an ice cream sandwich: 👀 👀

[@YashBhatter]

Don't use electronics in bed. I say as I type this from my bed.

[@YashBhatter]

Jokes aside, I know I'm adding value with my videos and would urge you to take a look if you're into self improvement 😊

[@TheCEmily]

Me watching this at night, right before bed, and having less than 8 hours of sleep ahead xD

[@TheCEmily]

@@danialhakimi9740 welcome to the club! 😅

[@ChelsieWrath]

I genuinely don’t understand how you get any thumbs down. Your videos are such high quality and your content is on point.

[@atticustay1]

Great video and excellent advice. I’d add going to sleep reasonably early too. It’s not just how long you sleep for but when you sleep. If you go to sleep at 2am every night but sleep 8 hours, that’s not the same as going to sleep earlier. I always used to sleep 8.5 hours but go to bed late and I always felt tired. I just started going earlier and I feel so much better even though I’m getting the same amount of sleep.

[@daysandwords]

Early! Ironically because I am still up at 2am.

[@alexmoore9758]

Agh yes, a fellow aussie

[@groundzero1041]

Madlad

[@aarushmahesh1606]

anyone else realise the pun of how matt is trying to WAKE US UP to the benefits of sleep?...no? just me? okay..

[@rutujaajadhav]

Lmao i was going to write the same haha

[@CoolSurvivor]

I swear if Matt has a kid that kid will definitely have the strictest dad

[@WillIAint-hh7qw]

Strict, but in a good way. Also, Matt seems like he’d be a cool, chill dad as much as possible

[@elysianfields1671]

Last time I had a cup of coffee was like over 25 years ago. Maybe that is why I sleep a lot and well. 8 hours sleep every night is non-negotiable to me. The world can end but I will sleep 8 hours to be able to be productive the following day. Not looking at a screen can be solved in a beautiful way. Read poetry before you go to bed. Your dreams will thank you in the future. My suggestion is to have a completely dark room to sleep. A full blackout works like magic. You won’t be able to wake up during the night.

[@japanesetorutoru3365]

I’m a Japanese fan of your videos. Your videos give me great benefits. Also, I study English by watching your videos.

[@johnpaulbrebonia9106]

Guys remember, you should relax, rest will follow.

[@jaxx-inspiregrowcreate2862]

True enough brother

[@michaelsmith8367]

Me: "hmm interesting" Also Me: *watches this at 12:08am*

[@tefophatlane]

Matt: stop using your phone an hour before you sleep. Me: checks the time

[@pinoi1123224]

I used to read books on my iPad, but I can tell it's a barrier to my sleep, so I have resorted to writing evening pages (sort of like the morning pages/stream of consciousness), writing what I learned in school that day, journaling about my day, or reading soft media (i.e. magazine).

[@pranay6716]

These jumbled , repititive , meaningless thoughts have been popping up in my head over the last couple of days. I haven't really been doing much at home these days except using my phone and binging on TV shows till 1 am , I've barely been out in the sun , so today I decided to get a little sun , do something a little bit different and coincidentally , Matt uploaded his video on sleep today. It just really helps when there are actually people willing to help and share. Thanks.

[@rahmahassaf2275]

Me watching this in 3 am ....Then saying since the quarintine started I'm not productive and my sleep schedule is bad and my lifestyle too I mean ....most of us ,right ?

[@minttu1096]

Me: sipping my coffee at 9pm before nightshift Interesting

[@AsianGentleman]

"don't drink coffee 10 hours before bed" push sleep back another 10 hours it is then ;)

[@abigailnottingham7104]

Other ideas for pre-bedtime activities that work for me: some kind of craft like knitting or stitching, sudoku or a wordsearch if you find them relaxing, drawing or colouring, and sometimes I prep my sourdough bread the night before as a bedtime activity. Obviously reading is the king of sleepy-time habits. Thanks for the great video, Matt. :)

[@Anuj_Tomar]

Thanks, now i can relate to all the points, just started following below since a month and now i get 1.5-2.5 hours of deep sleep everyday out of 7-8 hours of sleep. the amazing relaxing feeling of waking up after a good night sleep, i feel like a school going student again, not to mention having dreams again regularly feels great, earlier without these rules i rarely got dreams. - no water or beverages after 8 PM, i try to take water in max in afternoon 2 -2.5 litres intermittently - No screens after 9 PM, some reading or reading books to daughter, - On bed by 11 PM , - Wake up naturally b/w 6:30-7:30am feeling fresh & without any anxiety or thoughts. Also started practicing meditation & yoga in the morning, vegetarian diet, limited social media, 8k steps/day etc which helps in overall positivism & well being

[@laurobones573]

Bro, coffee doesn't just "block your *I need to sleep* feeling", yes it take the spot in the receptors but that causes this: Caffeine's effect on the brain causes increased neuron firing. The pituitary gland senses this activity and thinks some sort of emergency must be occurring, so it releases hormones that tell the adrenal glands to produce adrenaline (epinephrine). Adrenaline is the "fight or flight" hormone, and it has a number of effects on your body: -Your heart beats faster. -Blood pressure rises. -The liver releases sugar into the bloodstream for extra energy. -Muscles tighten up, ready for action. etc

[@DavidFriedberg123]

I WAS TODAY GOING TO READ THAT BOOK

[@vineetjadhav1164]

Matt: Talks about screen harming sleep Me : Has Night time screen mode on, on the phone. Thinks I'm fine Matt : yeah..... They don't work. Me : *surprised pikachu face*

[@geishagurrrl]

Such simple rules and all of them I have heard before but the way it was presented in this video - by simply giving the why, is excellent. I never do something good for me until I hear the why. *hopes her sleep improves soon*

[@kittenwwe7874]

I have been doing this one thing to make me sleep easier at night: drum a simple pattern, the same pattern every night on you legs. Just sit on the side of your bed and do it. I know it sounds weird but I have done it for about 2 or 3 months now and it works. It works due to the brain working with pattern and rhythm. Have a good nights sleep now!

[@abhinandank8725]

Me:sleeps only 1 hr in afternoon Circadian rhythm:I'm about to destroy your entire sleep schedule

[@slamberdog]

This

[@russellkharkongor7843]

Me : Watching this video in bed while drinking coffee.

[@wilsonowilson4298]

His eyes where closed a few days ago in the thumbnail I swear!!!

[@karikun90]

Thanks for not bombarding the video with ads. Subscribed

[@AndyLifeInVideo]

I tend to turn down the brightness on my computer screen and phone as day turns to night. Having programs like f.lux for my laptop and the built-in blue light reducer on my phone have done wonders not only for my sleep, but for my eyes as well; a lot less strain!